In This ArticleView AllIn This ArticleWhy This Plan Is GreatFAQsHeart-Healthy FoodsMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Plan Is Great
FAQs
Heart-Healthy Foods
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Photographer: Rachel Marek, Food stylist: Holly Dreesman
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 createEatingWell’smeal 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.
Why This Meal Plan Is Great for You
In this weeklong meal plan, we limit sodium while incorporating principles of the DASH diet to help keep your heart healthy. In order to be considered heart-healthy, each day’s plan stays at or below the American Heart Association’s (AHA) recommendation of1,500 mg or lessof sodium per day. The TheDASH diet, standing for Dietary Approaches to Stop Hypertension, is considered the gold standard for improving heart health and lowering blood pressure. It’s similar to theMediterranean diet, as it also emphasizes a high intake of fruits, vegetables, whole grains, legumes and lean proteins while limiting processed foods, refined grains andexcess sodium.
Exercise can also significantly lower blood pressure, so aim to move your body in whatever way feels best. A4-week walking planis a great place to start. According to theAHA,even a minimal amount of weight loss can improve blood pressure for people with clinical obesity. We set this plan at 1,500 calories a day, which is a level that will result in healthy and gradual weight loss for most people.
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.
Frequently Asked Questions
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.
Heart-Healthy Foods to Focus On
Watching your sodium intake is important for healthy blood pressure, and focusing on foods to eat more of is just as beneficial. Incorporating principles of theDASH dietand eating more foods high in potassium, magnesium and calcium all play a role in lowering and maintaining healthy blood pressure. Some foods to incorporate include:
How to Meal-Prep Your Week of Meals:
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Breakfast (347 calories)
A.M. Snack (129 calories)
Lunch (376 calories)
P.M. Snack (203 calories)
Dinner (433 calories)
Daily Totals:1,488 calories, 59g fat, 94g protein, 158g carbohydrate, 33g fiber, 970mg sodium
Make it 2,000 calories:Increase to 3 Tbsp. almond butter at P.M. snack, add 1 servingGreek Salad with Avocadoto dinner and add 1 medium peach as an evening snack.
Jennifer Causey; Styling: Lindsey Lower
Breakfast (353 calories)
A.M. Snack (62 calories)
Lunch (380 calories)
P.M. Snack (285 calories)
Dinner (413 calories)
Daily Totals:1,493 calories, 59g fat, 69g protein, 187g carbohydrate, 30g fiber, 1,284mg sodium
Make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 plum to lunch and add 1 servingGuacamole Chopped Saladto dinner.
Jennifer Causey
A.M. Snack (154 calories)
P.M. Snack (121 calories)
Dinner (498 calories)
Daily Totals:1,506 calories, 62g fat, 74g protein, 176g carbohydrate, 36g fiber, 1,522mg sodium
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast, add 1 medium banana to A.M. snack and add 2 Tbsp. chopped walnuts to P.M. snack.
Breakfast (295 calories)
A.M. Snack (285 calories)
P.M. Snack (95 calories)
Dinner (426 calories)
Daily Totals:1,481 calories, 42g fat, 81g protein, 206g carbohydrate, 32g fiber, 1,161mg sodium
Make it 2,000 calories:Add 2 large hard-boiled eggs to breakfast, and add 1 servingEverything Bagel Avocado Toastand 2 Tbsp. natural peanut butter to P.M. snack.
A.M. Snack (105 calories)
P.M. Snack (206 calories)
Dinner (474 calories)
Meal-Prep Tip:Reserve 2 servingsCreamy Chicken, Mushroom & Spinach Skillet Casseroleto have for lunch on Days 6 and 7.
Daily Totals:1,518 calories, 76g fat, 64g protein, 160g carbohydrate, 30g fiber, 1,393mg sodium
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
A.M. Snack (202 calories)
Lunch (367 calories)
P.M. Snack (161 calories)
Dinner (403 calories)
Daily Totals:1,487 calories, 58g fat, 86g protein, 173g carbohydrate, 37g fiber, 1,078mg sodium
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add 1 servingCaprese Salad with Cherry Tomatoesto dinner.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
P.M. Snack (103 calories)
Dinner (473 calories)
Daily Totals:1,523 calories, 52g fat, 71g protein, 213g carbohydrate, 36g fiber, 1,506mg sodium
Make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to breakfast, add 1 medium banana to A.M. snack and add 1/2 an avocado, sliced, 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.
