As with any cuisine, Caribbean food's cholesterol diet friendliness is apart in some dishes more than others. This menu plan focuses on delicious Caribbean seasoned meats, vegetables, and refreshing citrus fruits. Here's a day's worth of cholesterol-friendly Caribbean meals.
This meal plan provides 1,470 calories for the day. Remember that your dietary requirements may be higher or lower than 1,470 calories depending on your weight, age, and activity level.
Breakfast
1 cup coffee or herbal tea with 2 oz skim milk
1 medium orange
2 pieces whole grain toast
1 tbsp all-fruit preserves
Lunch
Beverage: 1 cup (8oz) sugar-free, flavored iced tea
½ of recipe Cuban Tossed Salad (note use 1 fl. oz of olive oil, rather than ½ cup called for in recipe -- it will taste just as good and lower the fat and calorie content)
1/10 recipe Mango and Black Bean Salsa (can add to salad)
Dinner
Beverage: Your choice sugar-free beverage, 8 oz.
1 serving (1/4 recipe) Authentic Jamaican Jerk Chicken (use skinless chicken breasts and low-sodium soy sauce)
1/10 recipe Mango and Black Bean Salsa (use to top chicken)
1 serving whole baked sweet potato (use 1 tbsp light plant sterol/stenol spread, such as Benecol Light)
Nutrition Information Total For The Day: 1,470 Calories, 575 Calories from Fat, Total Fat 64 g (sat 2.5g), Cholesterol 75mg, Sodium 450mg, Carbohydrate 195 g, Fiber 25 g, Protein 56g
