EatingWell's Heart-Healthy Meal Plan provides an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables. The program also meets nutritional criteria specific to people with cardiovascular disease or those hoping to prevent its development.
The recipes are low in saturated fat (7 to 10% of daily calories) and cholesterol (daily average is under 300 mg cholesterol) and do not contain any hydrogenated fats (i.e., man-made trans fats). The menus follow recommended dietary guidelines for sodium (daily average is ≤ 2,300 mg).
Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.