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, 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.  

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 (63 calories)

• 3/4 cup blueberries

Lunch (316 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.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (470 calories)

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1/2 Tbsp. olive oil and a pinch each of salt and pepper.

Daily Totals: 1,181 calories, 62 g protein, 144 g carbohydrates, 27 g fiber, 44 g fat, 12 g sat. fat., 1,208 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 the leftovers from dinner tonight 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 (437 calories)

• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa

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

Daily Totals: 1,181 calories, 80 g protein, 124 g carbohydrates, 24 g fiber, 44 g fat, 6 g sat. fat., 1,116 mg sodium.

 

Day 4
Cod with Tomato Cream Sauce

Breakfast (265 calories)

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

A.M. Snack (95 calories)

• 1 medium apple

Lunch (335 calories)

Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (461 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.

Daily Totals: 1,217 calories, 65 g protein, 156 g carbohydrates, 38 g fiber, 46 g fat, 10 g sat. fat., 899 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 (64 calories)

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

Lunch (319 calories)

Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.

P.M. Snack (42 calories)

• 1/2 cup blueberries

Dinner (410 calories)

• 1 1/4 cups Chicken Cauliflower Fried "Rice"
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.

P.M. Snack (92 calories)

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

Meal-Prep Tip: Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Daily Totals: 1,220 calories, 64 g protein, 141 g carbohydrates, 32 g fiber, 50 g fat, 8 g sat. fat., 1,095 mg sodium.

 

Day 6
Toaster-Oven Tostada

Breakfast (286 calories)

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

A.M. Snack (62 calories)

• 1 medium orange

Lunch (347 calories)

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

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (457 calories)

• 1 serving Toaster-Oven Tostada

Daily Totals: 1,197 calories, 65 g protein, 170 g carbohydrates, 47 g fiber, 43 g fat, 10 g sat. fat., 1,244 mg sodium.

 

Day 7

Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce

Breakfast (271 calories)

• 1 serving Avocado Egg Toast

A.M. Snack (115 calories)

• 3/4 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)

Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (440 calories)

• 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl

Daily Totals: 1,195 calories, 75 g protein, 106 g carbohydrates, 28 g fiber, 59 g fat, 10 g sat. fat., 1,244 mg sodium.


Watch How to Make Cauliflower Chicken Fried "Rice"

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