In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsAdded Sugars & Heart HealthFoods to Focus OnMeal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
Added Sugars & Heart Health
Foods to Focus On
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Photo:Ali Redmond/Jennifer Causey
Ali Redmond/Jennifer Causey
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.
Lastly, each day provides at least 35 grams of fiber. Fiber has many health benefits, fromhelping you lose weighttostabilizing your blood sugar levelsand improving heart health. Soluble fiber, like that found in whole grains, beans, lentils and many fruits and vegetables, can help lower cholesterol, which reduces the risk of developing heart disease.Because weight loss can reduce the risk of heart disease, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. We also included modifications for 2,000 calories per day for those with other calorie needs.
Frequently Asked QuestionsYes, if there’s a meal you don’t like, definitely feel free to make a swap. We have tons ofheart-healthy recipesfor inspiration. We aimed for daily totals of 1,500 calories, no more than 12 grams of saturated fat, at least 30 grams of fiber and no more than 1,500 mg of sodium per day.Yes, if it’s easier for your routine to eat the same breakfast or lunch every day, go for it. Each breakfast is between 360 and 375 calories, while each lunch is between 354 and 496 calories. The higher end of that calorie range is due to dinner leftovers being served as lunch on Days 6 and 7. If you prefer to save leftovers for another meal, then changing lunch on Days 6 and 7 may work better for you. If you’re closely monitoring your calorie intake, you may want to select a substitution with a similar calorie range or consider making adjustments to snacks.The 2020-2025 Dietary Guidelines for Americans recommends limiting sodium to 2,300 mg per day. The American Heart Association also endorses a maximum of 2,300 mg of sodium per day, with an ideal goal of no more than 1,500 mg of sodium per day, especially for people at risk of heart disease.
Frequently Asked Questions
Yes, if there’s a meal you don’t like, definitely feel free to make a swap. We have tons ofheart-healthy recipesfor inspiration. We aimed for daily totals of 1,500 calories, no more than 12 grams of saturated fat, at least 30 grams of fiber and no more than 1,500 mg of sodium per day.
Yes, if it’s easier for your routine to eat the same breakfast or lunch every day, go for it. Each breakfast is between 360 and 375 calories, while each lunch is between 354 and 496 calories. The higher end of that calorie range is due to dinner leftovers being served as lunch on Days 6 and 7. If you prefer to save leftovers for another meal, then changing lunch on Days 6 and 7 may work better for you. If you’re closely monitoring your calorie intake, you may want to select a substitution with a similar calorie range or consider making adjustments to snacks.
The 2020-2025 Dietary Guidelines for Americans recommends limiting sodium to 2,300 mg per day. The American Heart Association also endorses a maximum of 2,300 mg of sodium per day, with an ideal goal of no more than 1,500 mg of sodium per day, especially for people at risk of heart disease.
Added Sugars and Heart Health
While occasional sweet bites won’t derail your heart health and can be part of a heart-healthy diet, many of us eat significantly more added sugars than we realize. In fact, the average American consumes 17 teaspoons of added sugar each day, well above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.Research links an added sugar intake of 20% or more of total daily calories with an increased risk of stroke and adverse coronary events.Becauseadded sugarsdon’t positively support heart health, we opted to skip them in this meal plan to save room for more nutrient-dense foods.
Heart-Healthy Foods to Focus On
How to Meal-Prep Your Week of Meals
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Breakfast (361 calories)
A.M. Snack (144 calories)
Lunch (354 calories)
P.M. Snack (206 calories)
Dinner (450 calories)
Daily Totals:1,516 calories, 69g fat, 10g saturated fat, 65g protein, 179g carbohydrate, 43g fiber, 1,121mg sodium
Make it 2,000 calories:Add 1 cup nonfat plain kefir to breakfast, add one (5.3-oz.) container nonfat plain Greek yogurt with 2 Tbsp. slivered almonds to A.M. snack, add 1/2 cup blueberries to P.M. snack and add 1 servingTraditional Greek Saladto dinner.
Jamie Vespa
Breakfast (375 calories)
A.M. Snack (199 calories)
Lunch (358 calories)
P.M. Snack (144 calories)
Dinner (424 calories)
Daily Totals:1,500 calories, 62g fat, 12g saturated fat, 87g protein, 164g carbohydrate, 42g fiber, 1,310mg sodium
Make it 2,000 calories:Substitute 1 servingSpinach, Peanut Butter & Banana Smoothiefor theBerry & Flax Smoothieat breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Courtesy Photo
A.M. Snack (192 calories)
Lunch (347 calories)
P.M. Snack (110 calories)
Dinner (489 calories)
Daily Totals:1,499 calories, 58g fat, 10g saturated fat, 71g protein, 195g carbohydrate, 43g fiber, 1,144mg sodium
Make it 2,000 calories:Add one (5.3-oz.) container nonfat plain Greek yogurt to A.M. snack, increase to ½ cup blueberries and add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Breakfast (311 calories)
Lunch (362 calories)
P.M. Snack (192 calories)
Dinner (427 calories)
Daily Totals:1,490 calories, 54g fat, 12g saturated fat, 73g protein, 197g carbohydrate, 45g fiber, 1,287mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple as an evening snack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
A.M. Snack (206 calories)
Dinner (496 calories)
Meal-Prep Tip:Reserve two servingsOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Fetato have for lunch on Days 6 and 7.
Daily Totals:1,520 calories, 65g fat, 8g saturated fat, 77g protein, 177g carbohydrate, 43g fiber, 952mg sodium
Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Lunch (496 calories)
P.M. Snack (62 calories)
Dinner (388 calories)
Daily Totals:1,518 calories, 70g fat, 10g saturated fat, 82g protein, 155g carbohydrate, 35g fiber, 1,385mg sodium
Greg DuPree
A.M. Snack (59 calories)
Dinner (512 calories)
Daily Totals:1,489 calories, 69g fat, 11g saturated fat, 67g protein, 163g carbohydrate, 40g fiber, 1,396mg sodium
Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesto P.M. snack.
EatingWell.com, June 2024
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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.Centers for Disease Control and Prevention.Heart Disease Facts.American Heart Association.How much sodium should I eat per day?2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium and Limit Alcoholic Beverages.MedlinePlus.Facts about saturated fats.Janzi S, Ramne S, González-Padilla E, Johnson L, Sonestedt E.Associations Between Added Sugar Intake and Risk of Four Different Cardiovascular Diseases in a Swedish Population-Based Prospective Cohort Study.Front Nutr. 2020;7:603653. doi:10.3389/fnut.2020.603653Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.American Heart Association.Lose Weight and Lower Heart Disease Risk.
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.Centers for Disease Control and Prevention.Heart Disease Facts.American Heart Association.How much sodium should I eat per day?2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium and Limit Alcoholic Beverages.MedlinePlus.Facts about saturated fats.Janzi S, Ramne S, González-Padilla E, Johnson L, Sonestedt E.Associations Between Added Sugar Intake and Risk of Four Different Cardiovascular Diseases in a Swedish Population-Based Prospective Cohort Study.Front Nutr. 2020;7:603653. doi:10.3389/fnut.2020.603653Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.American Heart Association.Lose Weight and Lower Heart Disease Risk.
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.
Centers for Disease Control and Prevention.Heart Disease Facts.American Heart Association.How much sodium should I eat per day?2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium and Limit Alcoholic Beverages.MedlinePlus.Facts about saturated fats.Janzi S, Ramne S, González-Padilla E, Johnson L, Sonestedt E.Associations Between Added Sugar Intake and Risk of Four Different Cardiovascular Diseases in a Swedish Population-Based Prospective Cohort Study.Front Nutr. 2020;7:603653. doi:10.3389/fnut.2020.603653Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.American Heart Association.Lose Weight and Lower Heart Disease Risk.
Centers for Disease Control and Prevention.Heart Disease Facts.
American Heart Association.How much sodium should I eat per day?
2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium and Limit Alcoholic Beverages.
MedlinePlus.Facts about saturated fats.
Janzi S, Ramne S, González-Padilla E, Johnson L, Sonestedt E.Associations Between Added Sugar Intake and Risk of Four Different Cardiovascular Diseases in a Swedish Population-Based Prospective Cohort Study.Front Nutr. 2020;7:603653. doi:10.3389/fnut.2020.603653
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
American Heart Association.Lose Weight and Lower Heart Disease Risk.
