Heart Healthy Meal Plan

Coronary heart disease (CHD) is the leading cause of death in the United States for men and women. To keep your heart humming, look for foods that are lean, low in saturated fat, include calcium, lots of fiber and plenty of Omega 3’s.

 
Day 1 • Day 2 • Day 3 • Day 4 • Day 5 • Day 6 • Day 7


Day 1

Nutrition Analysis
Calories: 1,843
Total Fat: 67 g
Saturated Fat: 9 g
Cholesterol: 5 mg
Sodium: 1,112 mg
Carbohydrate: 271 g
Fiber: 39 g
Protein: 105 g

Breakfast
2 scrambled egg whites, 6 oz greek fruited yogurt, 1 cup Cheerios with 8 oz skim milk and sliced banana

Lunch
½ PB & J sandwich on whole wheat bread with multigrain tortilla chips

Snack
1 large orange

Dinner
1 cup whole wheat pasta with 1 cup tofu, 1 cup cherry tomatoes, and 1 tbsp olive oil with 1 cup kale on the side


Day 2

Nutrition Analysis
Calories: 1,815
Total Fat: 47g
Saturated Fat: 5g 
Cholesterol: 124
Sodium: 808 mg
Carbohydrate: 247 mg
Fiber: 49g
Protein: 113g

Breakfast
1 cup cooked oatmeal prepared with 1 cup skim milk, 1 cup raspberries and 1 cup blueberries

Lunch
3 oz baked salmon served over 1 cup spinach with 1 cup carrots, 1 cup red peppers, 1 oz sliced almonds with 1 tbsp balsamic vinegar and 1 tbsp olive oil, 1 cup of Amy’s Light in Sodium Medium Chili

Snack
½ cup low fat no salt added cottage cheese

Dinner
4 ounce baked chicken breast with ½ tsp Mrs. Dash seasoning, ½ cup quinoa, and 1 cup steamed broccoli


Day 3

Nutrition Analysis
Calories: 1,878
Total Fat: 65 g
Saturated Fat: 11 g
Cholesterol: 62 mg
Sodium: 1,428 mg
Carbohydrate: 238 g
Fiber: 30 g
Protein: 95 g

Breakfast
1 cup of cantaloupe with 6 oz vanilla greek yogurt and ¾ cup granola

Lunch
Turkey and low-fat American cheese sandwich on 2 slices 100% whole wheat bread

Snack
1-ounce unsalted Almonds

Dinner
Light Pasta Salad with Smoked Albacore Tuna (view recipe) with a baked sweet potato on the side


Day 4

Nutrition Analysis
Calories: 1,556 
Total Fat: 42g 
Saturated Fat: 11g 
Monounsaturated fat: 12g
Cholesterol: 109 mg
Sodium: 1,595mg 
Carbohydrate: 229g 
Fiber: 26g 
Protein: 81g

Breakfast
1 cup cooked oatmeal, sprinkle with 1 tablespoon cinnamon and chopped walnuts
1 banana
1 cup skim milk

Lunch
1 cup fat free plain yogurt with 1 teaspoon ground flaxseed
1/2 cup peach halves (canned in juice)
5 Melba toast crackers
1 cup raw broccoli and cauliflower
2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
Sparkling water

Snack
1 small orange
1 cup skim milk
9 animal crackers

Dinner
Grilled turkey burger (4-oz) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk


Day 5

Nutrition Analysis
Calories: 1,496
Total Fat: 24g
Saturated Fat: 7g
Monounsaturated Fat: 9g 
Cholesterol: 103mg 
Sodium: 1,638mg 
Carbohydrate: 230g 
Fiber: 28g 
Protein: 80g

Breakfast
1 cup plain low-fat yogurt, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice

Lunch
1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomato, 1/4 cup sliced cucumber, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
1 kiwi
1 cup skim milk

Snack
3 graham cracker squares
1 cup fat-free frozen yogurt

Dinner
Chicken stir-fry with eggplant and basil
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine or concord grape juice


Day 6

Nutrition Analysis
Calories: 1,443
Total Fat: 45g 
Saturated Fat: 7g
Cholesterol: 142mg
Sodium: 1,612mg
Carbohydrate: 172g 
Fiber: 28g 
Protein: 94g

Breakfast
Spinach Omelet (prepared with ½ cup egg whites, ½ cup cooked spinach)
¾ cup blueberries 

Lunch
Turkey Sandwich
(2 slices 100% whole wheat bread, 4 ounces all-natural roasted turkey breast 
Lettuce, tomato 
1 tablespoon Hummus spread 
2 cups baby carrots and celery with 2 Tbsp light dressing

Snack
6 ounce fat free yogurt 
1-ounce dry roasted almonds

Dinner
Broiled Scallops with Paprika (view recipe)
1 large baked potato with 2 tbsp light margarine


Day 7

Nutrition Analysis
Calories: 1,575
Total Fat: 53g
Saturated Fat: 10g
Cholesterol: 102mg
Sodium: 1,279mg
Carbohydrate: 202g
Fiber: 23g
Protein: 82g

Breakfast
1 cup cooked oatmeal, sprinkle with 1 tablespoon cinnamon and ½ oz chopped walnuts
1 banana
1 cup skim milk

Lunch
4 oz Grilled Chicken 
Over lettuce greens, grape tomatoes, cucumber, sliced bell pepper, 1-oz sunflower seeds. 
1 serving Triscuits®, thin crisps

Snack
1 small orange
1 cup skim milk
1 ounce whole wheat crackers

Dinner
Homemade Healthy Pizza (2 servings) (view recipe)