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7-Day Heart-Healthy Meal Plan

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.

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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.

How to Choose the Right Calorie Level »

Browse Our 28-Day Diet Meal Plans »

EatingWell 7 Day Heart-Healthy Meal Plan

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7 Day Heart Healthy 1200 calorie menu - Day 5


  • Breakfast

    • 1 Scrambled Eggs
    • 2 Slices Reduced-Calorie Oatmeal Bran Bread
    • 1/2 Cup Grapefruit
    • 1 Cup Skim Milk
  • Morning Snack

    • 1 Plum
  • Lunch

  • Afternoon Snack

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • Dinner

    • 1/2 Cup Steamed Potatoes
    • 1/2 Cup Steamed Carrots
    • 2 Tablespoons Low Calorie Caesar Salad Dressing
    • 1 Cup Tossed Salad Mix
    • 1 Cup Strawberries
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