7-Day Heart-Healthy Meal Plan: 1,200 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

Keep your heart healthy and lose weight with this delicious 1,200-calorie meal plan.

7-Day Heart-Healthy Meal Plan: 1,200 Calories

A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. With this simple 1,200-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process.

Related: 15 Little Ways to Protect Your Heart

The meals and snacks in this diet plan feature heart-healthy foods recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado (see our full list of top 15 heart-healthy foods to eat). Saturated fat, added sugars and sodium (nutrients that can harm your heart in large amounts) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting.  With this simple meal plan, you'll have healthy meals for the week at the ready! Looking for a different calorie level? See this same meal plan at 1,500 and 2,000 calories.

Don't Miss: Delicious Heart-Healthy Recipes

Day 1
Seared Salmon with Green Peppercorn Sauce

Breakfast (271 calories)

• 1 serving Avocado Egg Toast

A.M. Snack (42 calories)

• 1/2 cup blueberries

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (62 calories)

• 1 medium orange

Dinner (457 calories)

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1 tsp. olive oil, 1 Tbsp. nonfat plain Greek yogurt and a pinch of pepper.

Daily Totals: 1,206 calories, 62 g protein, 140 g carbohydrates, 28 g fiber, 49 g fat, 10 g sat. fat., 1,296 mg sodium

 

Day 2
Veggie-Hummus Sandwich

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 serving Veggie-Hummus Sandwich

P.M. Snack (80 calories)

• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus

Dinner (426 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

Meal Prep Tip: Pack up 2 cups of leftover Roasted Tofu & Peanut Noodle Salad to take for lunch on Day 3.

Daily Totals: 1,212 calories, 55 g protein, 183 g carbohydrates, 48 g fiber, 42 g fat, 6 g sat. fat., 1,324 mg sodium

 

Day 3
Grilled Romaine with Avocado-Lime Dressing

Breakfast (276 calories)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.

A.M. Snack (102 calories)

• 2 medium carrots
• 2 Tbsp. hummus

Lunch (320 calories)

• 1 1/2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (460 calories)

• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 1 serving Paprika-Herb Rubbed Chicken
• 1 cup cooked quinoa tossed with 1 tsp. olive oil and a pinch of salt.

Meal Prep Tip: Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.

Daily Totals: 1,204 calories, 79 g protein, 135 g carbohydrates, 26 g fiber, 42 g fat, 6 g sat. fat., 1,263 mg sodium

 

Day 4
Cod with Tomato Cream Sauce

Breakfast (265 calories)

• 1 cup bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

Heart-Healthy Tip: Don't add the extra pinch of salt in this recipe to help keep the sodium under the recommended 1,500 mg.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (407 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 1 cup steamed broccoli tossed with 1 tsp. olive oil.

Daily Totals: 1,202 calories, 54 g protein, 195 g carbohydrates, 43 g fiber, 34 g fat, 8 g sat. fat., 1,370 mg sodium

 

Day 5
Chicken Cauliflower Fried RiceBreakfast (293 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (90 calories)

• 1/2 bell pepper, sliced
• 3 Tbsp. hummus

Lunch (350 calories)

• 1 serving Loaded Black Bean Nacho Soup

P.M. Snack (84 calories)

• 1 cup blueberries

Dinner (304 calories)

• 1 1/4 cups Chicken Cauliflower Fried "Rice"

P.M. Snack (92 calories)

• 3/4 cup Mango & Kiwi with Fresh Lime Zest

Daily Totals: 1,214 calories, 62 g protein, 161 g carbohydrates, 31 g fiber, 42 g fat, 8 g sat. fat., 1,170 mg sodium.

 

Day 6
Toaster-Oven Tostada

Breakfast (328 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1 cup blueberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (296 calories)

• 1 serving Tuna, White Bean & Dill Salad

Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7.

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (457 calories)

• 1 serving Toaster-Oven Tostada

Daily Totals: 1,188 calories, 55 g protein, 184 g carbohydrates, 49 g fiber, 39 g fat, 8 g sat. fat., 1,203 mg sodium.

 

Day 7

Skillet Lemon Chicken & Potatoes with Kale

Breakfast (355 calories)

• 1 serving Avocado Egg Toast
• 1 cup blueberries

A.M. Snack (46 calories)

• 1 cup strawberries

Lunch (372 calories)

• 1 serving Tuna, White Bean & Dill Salad
• 1 slice whole-wheat bread, toasted

P.M. Snack (62 calories)

• 1 medium orange

Dinner (374 calories)

• 1 serving Skillet Lemon Chicken & Potatoes with Kale

Daily Totals: 1,209 calories, 64 g protein, 130 g carbohydrates, 27 g fiber, 50 g fat, 9 g sat. fat., 1,289 mg sodium.


Watch How to Make Skillet Lemon Chicken & Potatoes with Kale

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