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7-Day Heart-Healthy Meal Plan: 1,500 Calories

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, 1,500-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).

Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.

Day 1:



Breakfast (322 calories)
Egg & Avocado 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.
• 1/2 medium avocado, mashed
• 2 Tbsp. salsa
Top toast with eggs, avocado and salsa.

A.M. Snack (198 calories)
• 2 Tbsp. almonds
• 1 medium apple

Lunch (400 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 3/4 cup chickpeas, rinsed
• 2 1/2 Tbsp. Cheddar cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil and red-wine vinegar, and freshly ground pepper.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (499 calories)
• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 2 tsp. olive oil, 1/4 tsp. garlic powder and a pinch of pepper.

Day 2:



Plan Ahead: Pack up the leftovers from dinner tonight to take for lunch on Day 3.

Breakfast (308 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 3/4 cup blueberries

A.M. Snack (95 calories)
• 1 medium apple

Lunch (384 calories)
Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 2 Tbsp. hummus
• 1/2 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 (209 calories)
• 3/4 medium red bell pepper, sliced
• 3 Tbsp. hummus
• 2 Tbsp. unsalted, dry-roasted almonds

Dinner (425 calories)
• 2 cups Roasted Tofu & Peanut Noodle Salad

Evening Snack (62 calories)
• 1 medium orange

Day 3:



Plan Ahead: Cook an extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.

Breakfast (342 calories)
• 1 1/4 cups nonfat plain Greek yogurt
• 2/3 cup blueberries
• 2 tsp. honey
• 2 Tbsp. slivered almonds
Top yogurt with blueberries, honey and almonds.

A.M. Snack (102 calories)
• 2 medium carrots
• 2 Tbsp. hummus

Lunch (367 calories)
• 1 1/2 cups Roasted Tofu & Peanut Noodle Salad
• 1 cup strawberries

P.M. Snack (210 calories)
• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (495 calories)
• 1 serving Grilled Romaine with Avocado Lime Dressing
• 4 oz. 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.
• 1 cup cooked quinoa

Day 4:



Breakfast (345 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
Top cereal with milk, blueberries and almonds.

A.M. Snack (192 calories)
• 1 multigrain rice cake
• 1 1/2 Tbsp. peanut butter

Lunch (377 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. each olive oil & red wine vinegar

P.M. Snack (95 calories)
• 1 medium apple

Dinner (500 calories)
• 1 serving Cod with Tomato Cream Sauce
• 3/4 cup cooked brown rice
• 2 cups mixed greens topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.

Day 5:



Plan Ahead: Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Breakfast (348 calories)
• 3/4 cup rolled oats, cooked in 1 cup milk and 1/2 cup water
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (166 calories)
• 1/2 bell pepper, sliced
• 2 medium carrots
• 1/4 cup hummus

Lunch (396 calories)
Toaster-Oven Tostadas
• 3 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 medium bell pepper, sliced
• 3 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 (63 calories)
• 3/4 cup blueberries

Dinner (452 calories)
• 1 1/4 cups Chicken Cauliflower Fried "Rice"
• 2 cups mixed greens, topped with 1 Tbsp. each olive oil & red wine vinegar.

Evening Snack (92 calories)
• 3/4 cup Mango & Kiwi with Fresh Lime Zest

Day 6:



Breakfast (349 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1 cup strawberries, halved
• 1 1/2 Tbsp. slivered almonds
Top cereal with milk, strawberries and almonds.

A.M. Snack (140 calories)
• 1 multigrain rice cake
• 1 Tbsp. peanut butter

Lunch (389 calories)
• 1 1/4 cups Chicken Cauliflower Fried "Rice"
• 2 kiwi fruits

P.M. Snack (153 calories)
• 2 Tbsp. unsalted dry-roasted almonds
• 2 medium carrots

Dinner (463 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado, diced
• 3 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens topped with1 Tbsp. lime juice and 2 tsp. olive oil.

Day 7:



Breakfast (327 calories)
Egg & Tomato Toast
• 1 corn tortilla
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper
• 5 cherry tomatoes, halved
Top tortilla with eggs and tomatoes.
• 1 medium banana

A.M. Snack (226 calories)
• 3/4 cup nonfat plain Greek yogurt
• 2 Tbsp. unsalted, dry-roasted almonds
• 2 tsp. honey
Top yogurt with almonds and honey.

Lunch (388 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/4 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. each red wine vinegar and olive oil.

P.M. Snack (95 calories)
• 1 medium apple

Dinner (440 calories)
• 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl

Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.

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