54-year-old man with prediabetes and high cholesterol; not yet on medication.
Built from a clinician-reviewed evidence base. Tap any source to see where a recommendation comes from.
Plant-forward (flexible): mostly plants, with room for occasional fish or lean options.
Everything below comes straight from what you entered. Here is what each part changed.
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Emphasize
Emphasize fiber-rich plants, unsaturated plant oils, and fish; use liquid plant oils instead of tropical oils.
Same plant-forward, high-fiber emphasis as type 2 diabetes.
Emphasize a variety of vegetables, fruit, whole grains, legumes, nuts, and liquid plant oils.
Limit
Limit saturated-fat sources such as fatty/processed meats and fried foods.
Minimize added sugar, refined grains, and ultraprocessed foods.
Minimize added sugars, ultraprocessed foods, processed/red meat, and excess salt.
Aim for less than 6% of calories from saturated fat (AHA, for LDL lowering); less than 10% (Dietary Guidelines) is the upper limit.
Recommended recipes
Browse all recipesA high-fiber, no-added-sugar breakfast that keeps well overnight.
- Features encouraged foods: whole grains, berries, fruit, nuts and seeds
- Low saturated fat (1.7 g/serving)
A lower-potassium, low-sodium bowl that works for kidney-conscious diets.
- Features encouraged foods: cruciferous vegetables, other vegetables, whole grains, olive oil
- Low saturated fat (1.4 g/serving)
A protein- and fiber-rich lunch bowl with fresh vegetables and olive oil.
- Features encouraged foods: whole grains, legumes, other vegetables, leafy greens
- Low saturated fat (1.5 g/serving)
An omega-3-rich dinner for heart and metabolic health.
- Features encouraged foods: fish, cruciferous vegetables, other vegetables, whole grains
- Low saturated fat (3.4 g/serving)
A fiber-rich salad - note: tahini is high in phosphorus and potassium.
- Features encouraged foods: leafy greens, cruciferous vegetables, legumes, other vegetables
- Low saturated fat (1.9 g/serving)
A high-protein vegetarian breakfast with whole grains and berries.
- Features encouraged foods: berries, fruit, whole grains, nuts and seeds
- Low saturated fat (2.5 g/serving)
A hearty, low-sodium soup built on lentils and aromatic vegetables.
- Features encouraged foods: legumes, other vegetables, olive oil
- Low saturated fat (0.6 g/serving)
A bright citrus salad - contains grapefruit (interacts with some statins).
- Features encouraged foods: fruit, leafy greens, olive oil
- Low saturated fat (1.8 g/serving)
A fiber- and healthy-fat-rich smoothie - note: high in potassium.
- Features encouraged foods: leafy greens, fruit, nuts and seeds
- Low saturated fat (1.4 g/serving)
A filling breakfast - note: salted peanut butter adds sodium.
- Features encouraged foods: whole grains, nuts and seeds, fruit
- Note: contains foods to limit (high sodium food)
- Low saturated fat (2.3 g/serving)
One way to put the plan together. Totals are checked against the day's targets.