In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsMeal 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
Frequently Asked Questions
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Whether you’re managing heart disease or just looking for some new recipes, you’ll love this easy-to-follow meal plan. Specially tailored for people just starting with aheart-healthy diet, the recipes and snacks are straightforward and delicious. You’ll see lots of fruits and vegetables, lean protein—includingplant-based proteins—whole grains, heart-healthy fats and plenty of herbs and spices to help deliver flavor without the need for too much salt. Eating this combination of healthy foods helps to keep your blood pressure balanced, your cholesterol levels in a healthy range and your heart happy.
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.
We kept this meal plan at 1,500 calories and you’ll find plenty of heart-healthy proteins (think salmon, chicken, and beans) and fiber to keep you feeling satisfied after meals—not starving an hour later.
The sodium for each day is below 1,500 milligrams, per theAmerican Heart Association guidelines, but you won’t miss it with these tasty,low-sodium recipes. To keep salt in check when shopping for packaged foods, be sure to look at nutrition labels and go for options lower in sodium. A good rule of thumb is to choose items where the Daily Value (DV) percent for sodium is close to 5% DV, according to theFDA. Close to or above 20% DV is considered high, so skip those products.
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.
How to Meal-Prep Your Week of Meals
Muesli is a hearty breakfast dish that can be enjoyed hot or cold! The choice is yours for this morning’s breakfast.
Breakfast (407 calories)
A.M. Snack (141 calories)
Lunch (370 calories)
P.M. Snack (113 calories)
Dinner (418 calories)
Daily Totals:1,449 calories, 67 g protein, 194 g carbs, 36 g fiber, 53 g fat, 9 g saturated fat, 1,208 mg sodium
To make it 2,000 calories:Add 5 dried apricots and ½ oz. unsalted almonds to lunch. Add 1 medium banana to the P.M. snack. For dinner, increase the serving of Italian Penne to 2 cups, add ¼ avocado to the salad, increase olive oil to 2 tsp., and add 1 Tbsp. unsalted sunflower seeds.
Make your own parfaits this morning for breakfast. It’s easier than you think and such a nourishing start to the day.
Breakfast (246 calories)
A.M. Snack (169 calories)
Lunch (405 calories)
P.M. Snack (95 calories)
Dinner (495 calories)
Daily Totals:1,410 calories, 91 g protein, 192 g carbs, 35 g fiber, 48 g fat, 9 g saturated fat, 790 mg sodium
To make it 2,000 calories:Add 1 serving ofLisa’s Granolato breakfast, add an additional ½ oz. almonds to the A.M. snack, and add 2 cups air-popped popcorn to lunch. To dinner, add an additional 1 oz. whole-wheat spaghetti.
A simple version of avocado toast starts the day! Be sure to choose a ripe avocado at the store. Or quick-ripen it in a brown bag with an apple.
Breakfast (282 calories)
A.M. Snack (228 calories)
Lunch (403 calories)
P.M. Snack (322 calories)
Dinner (279 calories)
Daily Totals:1,514 calories, 42 g protein, 225 g carbs, 42 g fiber, 56 g fat, 9 g saturated fat, 1,394 mg sodium
The edamame you’ll enjoy with dinner can be found in the freezer section of your grocery store. If you plan on adding it to your bowl, consider buying the shelled version for easier prep.
Breakfast (328 calories)
A.M. Snack (154 calories)
Lunch (301 calories)
P.M. Snack (270 calories)
Dinner (395 calories)
Daily Totals:1,448 calories, 77 g protein, 179 g carbs, 35 g fiber, 55 g fat, 9 g saturated fat, 874 mg sodium
To make it 2,000 calories:Add 2 cups air-popped popcorn to the A.M. snack and add 1 servingTropical Fruit & Nuts Snackto lunch. To dinner, add an additional ½ cup cooked edamame and 1 oz. whole-wheat spaghetti.
We serve tonight’s Pesto Chicken Bake over brown rice, but if you prefer pasta, go with a whole-wheat variety.
Breakfast (316 calories)
A.M. Snack (101 calories)
P.M. Snack (209 calories)
Dinner (474 calories)
Daily Totals:1,465 calories, 59 g protein, 205 g carbs, 36 g fiber, 52 g fat, 9 g saturated fat, 1,266 mg sodium
To make it 2,000 calories:Add an additional slice of whole-grain bread, ¼ avocado and 1 Tbsp. salsa to breakfast. Add ½ servingLisa’s Granolato the A.M. snack, add 1 cup pineapple to lunch, and add 1 Tbsp. peanut butter to the P.M. snack. To dinner, add 1 cup cherry tomatoes to the salad.
Kale makes for a nutritious and hearty wrap for your lunch. And when chicken, apple slices, mayo and mustard are tucked inside, you get a delicious meal in no time at all.
Breakfast (182 calories)
A.M. Snack (190 calories)
P.M. Snack (268 calories)
Dinner (504 calories)
Daily Totals:1,514 calories, 90 g protein, 160 g carbs, 29 g fiber, 62 g fat, 16 g saturated fat, 1,063 mg sodium
To make it 2,000 calories:Add an additional ¼ cup yogurt to breakfast. Add 2 Tbsp. packed raisins and an additional 1 Tbsp. peanut butter to the A.M. snack. Add 3 cups air-popped popcorn to lunch, 1 clementine to the P.M. snack and 1½ cups pineapple to dinner.
If you need a little extra crunch to go with lunch, we’ve got you covered! Air-popped popcorn is satisfying and nutritious.
Breakfast (340 calories)
A.M. Snack (205 calories)
Lunch (463 calories)
Dinner (455 calories)
Daily Totals:1,558 calories, 77 g protein, 206 g carbs, 42 g fiber, 55 g fat, 9 g saturated fat, 873 mg sodium
To make it 2,000 calories:Make it a whole banana at breakfast and add another ½ oz. almonds to the A.M. snack. To lunch, add 1 cup pineapple and to the P.M. snack, add ½ cup cherry tomatoes and 5 dried apricots. At dinner, add ½ piece whole-wheat pita bread and ¼ cup hummus for dipping.
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!
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.
