Close

Heart-Healthy Meal Plan: 1,500 Calories, skillet chicken and lemon with potatoes

Looking for a different calorie level?See this same meal plan at1,200and2,000 calories.

15 Little Ways to Protect Your Heart

Day 1

Seared Salmon with Green Peppercorn Sauce

Breakfast (332 calories)

  • 1 servingAvocado Egg Toast

  • 1 medium orange

A.M. Snack (217 calories)

Lunch (374 calories)

  • 1 servingGreen 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

Veggie & Hummus Sandwich

Breakfast (328 calories)

A.M. Snack (200 calories)

Lunch (387 calories)

  • 1 servingVeggie-Hummus Sandwich

P.M. Snack (131 calories)

Dinner (426 calories)

  • 2 cupsRoasted Tofu & Peanut Noodle Salad

Meal Prep Tip:Pack up 2 cups of leftoverRoasted Tofu & Peanut Noodle Saladto 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

Grilled Romaine with Avocado-Lime Dressing

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)

Lunch (426 calories)

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

3757330.jpg

Breakfast (286 calories)

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)

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

Cauliflower Chicken Fried Rice

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)

Lunch (412 calories)

  • 1 servingLoaded Black Bean Nacho Soup

P.M. Snack (217 calories)

Dinner (304 calories)

  • 1 1/4 cupsChicken Cauliflower Fried “Rice”

P.M. Snack (92 calories)

  • 3/4 cupMango & 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

Toaster-Oven Tostadas

A.M. Snack (101 calories)

Lunch (414 calories)

  • 1 servingTuna, 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)

Dinner (457 calories)

  • 1 servingToaster-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

Skillet Lemon Chicken & Potatoes with Kale

Breakfast (355 calories)

A.M. Snack (218 calories)

Lunch (456 calories)

  • 1 slice whole-wheat bread, toasted and drizzled with 2 tsp. olive oil

Dinner (374 calories)

  • 1 servingSkillet 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

Don’t Miss!

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!