Heart Healthy Meal Plan

EatingWell's Heart Healthy Meal Plan is designed to provide an overall healthy-eating program that meets the U.S. Dietary Guidelines at three different daily caloric levels: 1200, 1500 and 1800. These 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. They are low in saturated fat (7 to 10% of daily calories) and cholesterol (daily average is < 300 mg); they do not contain any hydrogenated fats (a.k.a. man-made trans fats) and follow recommended dietary guidelines for sodium (daily average is < 2,300 mg).

Each of the 28 days on the plan includes 5 to 8 EatingWell recipes that use common, everyday ingredients and are simple to prepare. The recipes include entrees, side dishes, salads and desserts and are accompanied by other healthy foods to create nutritionally balanced meals that are both delicious and satisfying. In addition to breakfast, lunch and dinner, each day on the plans includes a morning and an afternoon snack.