Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan.

Victoria Seaver, M.S., R.D.

A healthy diet and lifestyle are the best weapons to protect against heart disease. 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 1,500-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process. 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 1,200 and 2,000 calories.

Related: 15 Little Ways to Protect Your Heart

Day 1

Breakfast (332 calories)

• 1 serving Avocado Egg Toast
• 1 medium orange

A.M. Snack (217 calories)

  • 1 cup blueberries
  • 1 cup nonfat plain Greek yogurt

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (101 calories)

• 1 medium pear

Dinner (466 calories)

Daily Totals: 1,490 calories, 88 g protein, 185 g carbohydrates, 35 g fiber, 51 g fat, 11 g sat. fat., 1,384 mg sodium

Day 2

Breakfast (328 calories)

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

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (387 calories)

• 1 serving Veggie-Hummus Sandwich
• 1 medium orange

P.M. Snack (131 calories)

  • 3/4 medium red bell pepper, sliced
  • 1/4 cup 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: 1,472 calories, 62 g protein, 217 g carbohydrates, 56 g fiber, 54 g fat, 8 g sat. fat., 1,496 mg sodium

Day 3

Breakfast (338 calories)

• 1 cup nonfat plain Greek yogurt
• 1 cup blueberries
• 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 (426 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (101 calories)

• 1 medium pear

Dinner (544 calories)

Daily Totals: 1,512 calories, 85 g protein, 173 g carbohydrates, 32 g fiber, 59 g fat, 8 g sat. fat., 1,397 mg sodium

Day 4

Breakfast (286 calories)

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

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

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 (573 calories)

Daily Totals: 1,494 calories, 62 g protein, 227 g carbohydrates, 46 g fiber, 48 g fat, 10 g sat. fat., 1,,452 mg sodium

Day 5

Breakfast (318 calories)

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

A.M. Snack (141 calories)

  • 1/2 bell pepper, sliced
  • 1 medium carrot cut into sticks
  • 1/4 cup hummus

Lunch (412 calories)

• 1 serving Loaded Black Bean Nacho Soup
• 1 medium orange

P.M. Snack (217 calories)

  • 1 cup blueberries
  • 1 cup nonfat plain Greek yogurt

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: 1,484 calories, 88 g protein, 198 g carbohydrates, 38 g fiber, 44 g fat, 9 g sat. fat., 1,353 mg sodium.

Day 6

Breakfast (328 calories)

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

A.M. Snack (101 calories)

• 1 medium pear

Lunch (414 calories)

• 1 serving Tuna, White Bean & Dill Salad
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil

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

P.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Dinner (457 calories)

• 1 serving Toaster-Oven Tostada

Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. fat., 1,399 mg sodium.

Day 7

Breakfast (355 calories)

• 1 serving Avocado Egg Toast
• 1 cup blueberries

A.M. Snack (218 calories)

  • 1 cup strawberries
  • 1 cup nonfat plain Greek yogurt
  • 1 Tbsp. slivered almonds

Lunch (456 calories)

• 1 serving Tuna, White Bean & Dill Salad
• 1 slice whole-wheat bread, toasted and drizzled with 2 tsp. olive oil

P.M. Snack (101 calories)

• 1 medium pear

Dinner (374 calories)

• 1 serving Skillet Lemon Chicken & Potatoes with Kale

Daily Totals: 1,505 calories, 88 g protein, 151 g carbohydrates, 30 g fiber, 64 g fat, 11 g sat. fat., 1,372 mg sodium.


Watch How to Make Skillet Lemon Chicken & Potatoes with Kale

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