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TLC Diet Sample Menu

Topic Overview

The TLC (Therapeutic Lifestyle Changes) diet can help lower your cholesterol. It is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health.1

Here is a sample one-day menu. The menu contains approximately 2,200 calories, with 25% of calories from total fat (5% from saturated fat, 13% from monounsaturated fat, and 7% from polyunsaturated fat).

Breakfast

  • ½ cup oatmeal with 1 cup fat-free milk, 1 teaspoon of brown sugar, and 1 sliced banana
  • Caffe latte made with 1 cup fat-free milk

Lunch

  • Sandwich made from 2 slices whole wheat bread, 2 ounces lean turkey, 1 tablespoon mayonnaise, lettuce, and tomato
  • 1 cup carrot sticks
  • 1 apple

Snack

  • 1 cup low-fat or nonfat vanilla yogurt
  • ½ cup mixed raisins and peanuts

Dinner

  • 3 ounces baked or broiled salmon
  • 1 cup cooked brown rice
  • 1 cup cooked broccoli
  • 1 tablespoon olive oil (used in cooking)
  • Salad made with 1½ cups romaine lettuce, ½ cup tomatoes, ¼ cucumber, 1 tablespoon vinegar and oil dressing
  • 1 slice Italian bread with 1 teaspoon soft margarine

Snack

  • 1 sliced peach with 1 cup fat-free milk

More information

For tips on the TLC diet, see Click here to view an Actionset.High Cholesterol: Using the TLC Diet.

References

Citations

  1. Grundy SM, et al. (2001). Executive summary of the third report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III). JAMA, 285(19): 2486–2497.

Other Works Consulted

  • National Heart, Lung, and Blood Institute (2005). Your Guide to Lowering Your Cholesterol With TLC (NIH Publication No. 06-5235). Available online: http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf.

Credits

By Healthwise Staff
E. Gregory Thompson, MD - Internal Medicine
Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last Revised June 18, 2012

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