Help keep your heart in tip-top shape with this delicious heart healthy meal plan.
It has long been understood that a healthy diet and lifestyle are the best weapons to protect against heart disease. Research shows that eating healthfully, exercising more, maintaining a healthy weight and not smoking can help reduce heart disease-related deaths by 50 percent. Adopting heart-healthy eating habits just got easier with the help of this delicious 7-day, 1,200-calorie meal plan. The meals and snacks in this plan incorporate heart-healthy foods: fiber-rich fruits, vegetables and whole grains, lean protein and heart-healthy fats like olive oil and avocado. Dishes are seasoned with just a little salt and lots of herbs and spices, to keep things flavorful without adding too much sodium. We made sure that each day is within the recommended limits established by the American Heart Association for sodium, saturated fat and added sugars—nutrients to limit in a heart-healthy diet. Reducing your risk of heart disease is about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think, not smoking or decreasing daily stress).
Breakfast
(266 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana
A.M. Snack (63 calories)
• 3/4 cup blueberries
Lunch (319 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (470 calories) Meal Prep Tip
Pack up the leftovers from dinner tonight to take for lunch on Day 3.
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (95 calories)
• 1 medium apple
Lunch (330 calories)
Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.
P.M. Snack (80 calories)
• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus
• 2 Tbsp. hummus
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