Lower Cholesterol Food List

What can this person eat?

I have a diet challenge. The snacks are easy enough but I need ideas for main courses to include dinners and packed lunches. The person with the most extensive list gets a best answer. Complete recipies are great but not neccesary.
Here are the rules the foods must follow:
1. Diet must be low cholesterol – No egg yolks, shrimp or shellfish. Limited amount of animal products.
2. No trans-fats.
3. Almost no refined white sugar. Somewhat low-carb (diabetic diet). Little or no bread, pasta, crackers and other concentrated carbs.
4. Low-tyramine (no fermented products, no miso, no tofu or soy-based meat or dairy analogs, no aged meats, no cheese).
5. No meal may exceed 400 calories.
6. Each meal must be balanced so that they have no more than 40% of the calories from carbohydrates.

I’m thinking that this person should be working with a dietician or nutritionist for dietary needs that are this specific. I doubt you’ll get much response from this setting with the listed requirements.

I will tell you that the items that scream out to me as possibilities for this person are as follows:

Stir-fry with small amounts of lean chicken, pork, beef, larger amounts of vegetables (can vary them wildly, combine them in different ways every time, use lots of red, green and yellow peppers… yellow and green squash… broccoli, baby corn, carrots, snow peas, water chestnuts, bamboo shoots, chinese cabbages like napa and bok choy, bean sprouts, spring onion, green beans, whatever else your little heart desires…)

Seasonings do not have to include soy sauce if this is a problem. Stir fry can be seasoned with a bit of beef broth, mixed with garlic, ginger, salt and pepper and a bit of cornstarch whisked in. Can also add slivered almonds or cashews if allowed by diet.

Big dinner salads with lots of veggies, small amounts of lean turkey, tuna, chicken, roast beef. For variety, try adding different dried and fresh fruits and nuts (like if the salad contains turkey, use dried cranberries and some chopped apple – or do chicken waldorf with apple, raisins and walnuts.)

Dressings do not have to contain vinegar if this is considered fermented product. Can whisk together salad dressing using lemon juice, tomato juice, dried herbs and a tiny bit of olive oil with salt and pepper.

Egg white omelets is another option, using lots of veggies here as well. Side of fruit salad.

When adding rice to stir fry, serve only 1/2 cup brown rice… if toast is served with omelet, only one slice and use whole grain bread, crackers with salad should be whole wheat as well and limited in number.

For packed lunches, in addition to salads (which are quite portable) you could have “snack lunches” of cut up fruits and veggies, or a container of tuna with lemon and pepper, perhaps stuffed into a tomato with some cucumbers on the side. Whole wheat pitas might be an option as well as whole wheat flour tortillas to make wraps and pocket sandwiches.

Consider using spaghetti squash instead of pasta and top it with marinara sauce… Homemade soups and stews are another good way to do a lot of veggies… very little meat… low carbs. Invest in a crockpot.

Please consider working with a registered dietician or nutritionist. Primary care physician should give a referral or inquire through local Health Department or Cooperative Extension office in your area.

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