In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies to Improve Heart Health:Heart-Healthy Foods to Focus OnHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Strategies to Improve Heart Health:
Heart-Healthy Foods to Focus On
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Ali Redmond
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
This weekly meal plan aims to tackle the nutrition component of high blood pressure management. To support heart health and improve blood pressure, we cap the sodium at no more than 1,500 milligrams per day, per theAmerican Heart Association’srecommendations, reducesaturated fatwhile increasing unsaturated fats, and include plenty of fiber-rich foods as well asheart-healthy fruitsand veggies. If you don’t currently have high blood pressure, this plan also works great for prevention and overall health. Because weight loss canplay a role in lowering blood pressure, we set this plan at 1,500 calories a day, which is a level where many people will lose weight.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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Sara Haas
Breakfast (352 calories)
A.M. Snack (37 calories)
Lunch (472 calories)
P.M. Snack (197 calories)
Dinner (460 calories)
Daily Totals:1,517 calories, 48g fat, 8g saturated fat, 83g protein, 208g carbohydrate, 44g fiber, 1,199mg sodium
Make It 2,000 calories:Add 1/4 cup hummus and 1 cup edamame in pods to A.M. snack and add 1 servingCucumber, Tomato & Avocado Saladto dinner.
Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely
Breakfast (357 calories)
A.M. Snack (104 calories)
Lunch (447 calories)
P.M. Snack (125 calories)
Dinner (488 calories)
Daily Totals:1,522 calories, 57g fat, 11g saturated fat, 71g protein, 193g carbohydrate, 43g fiber, 1,413mg sodium
Make It 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to the banana at lunch, and 1 medium peach to P.M. snack.
Greg Dupree
A.M. Snack (125 calories)
P.M. Snack (59 calories)
Dinner (505 calories)
Daily Totals:1,493 calories, 47g fat, 7g saturated fat, 72g protein, 207g carbohydrate, 32g fiber, 1,250mg sodium
Make It 2,000 calories:Add 1 plum and increase to 3 energy balls at A.M. snack, add 2 Tbsp. natural peanut butter to lunch, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Ali Redmond
P.M. Snack (190 calories)
Dinner (403 calories)
Daily Totals:1,501 calories, 50g fat, 10g saturated fat, 73g protein, 203g carbohydrate, 45g fiber, 1,281mg sodium
Make It 2,000 calories:Add 20 unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. natural peanut butter to the banana at lunch, and add 1 servingKale Salad with Balsamic & Parmesanto dinner.
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
A.M. Snack (95 calories)
Dinner (421 calories)
Daily Totals:1,516 calories, 50g fat, 10g saturated fat, 81g protein, 200g carbohydrate, 41g fiber, 872mg sodium
Make It 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, add 1 plum to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Breakfast (382 calories)
A.M. Snack (59 calories)
Lunch (354 calories)
Dinner (589 calories)
Daily Totals:1,509 calories, 54g fat, 10g saturated fat, 88g protein, 184g carbohydrate, 32g fiber, 1,491mg sodium
Make It 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1/4 cup hummus and 1 oz. whole-wheat pita chips to lunch, and increase to 3 energy balls at P.M. snack.
A.M. Snack (227 calories)
Dinner (398 calories)
Daily Totals:1,521 calories, 56g fat, 12g saturated fat, 92g protein, 176g carbohydrate, 30g fiber, 1,446mg sodium.
Make It 2,000 calories:Add 1/4 cup hummus and 1 oz. whole-wheat pita chips to lunch, 1 cup nonfat plain Greek yogurt to P.M. snack and a 1-oz. slice whole-wheat baguette to dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
