7-Day Heart-Healthy Meal Plan: 1,100 Calories

7-Day Heart-Healthy Meal Plan Photo by Sara Dubler 

A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. With this simple 1,200-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process.

Day 1

Breakfast (271 calories)

• 1 serving Avocado Egg Toast

A.M. Snack (42 calories)

• 1/2 cup blueberries

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (62 calories)

• 1 medium orange

Dinner (457 calories)

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1 tsp. olive oil, 1 Tbsp. nonfat plain Greek yogurt and a pinch of pepper.

Daily Totals: 1,206 calories, 62 g protein, 140 g carbohydrates, 28 g fiber, 49 g fat, 10 g sat. fat., 1,296 mg sodium

Day 2

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 serving Veggie-Hummus Sandwich

P.M. Snack (80 calories)

• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus

Dinner (426 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

Meal Prep Tip: Pack up 2 cups of leftover Roasted Tofu & Peanut Noodle Salad to take for lunch on Day 3.

Daily Totals: 1,212 calories, 55 g protein, 183 g carbohydrates, 48 g fiber, 42 g fat, 6 g sat. fat., 1,324 mg sodium

Day 3

Breakfast (276 calories)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.

A.M. Snack (102 calories)

• 2 medium carrots
• 2 Tbsp. hummus

Lunch (320 calories)

• 1 1/2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (460 calories)

• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 1 serving Paprika-Herb Rubbed Chicken
• 1 cup cooked quinoa tossed with 1 tsp. olive oil and a pinch of salt.

Meal Prep Tip: Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.

Daily Totals: 1,204 calories, 79 g protein, 135 g carbohydrates, 26 g fiber, 42 g fat, 6 g sat. fat., 1,263 mg sodium

 

Day 4

Breakfast (265 calories)

• 1 cup bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

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)

• 1 medium orange

Dinner (407 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 1 cup steamed broccoli tossed with 1 tsp. olive oil.

Daily Totals: 1,202 calories, 54 g protein, 195 g carbohydrates, 43 g fiber, 34 g fat, 8 g sat. fat., 1,370 mg sodium

Day 5

Breakfast (293 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (90 calories)

• 1/2 bell pepper, sliced
• 3 Tbsp. hummus

Lunch (350 calories)

• 1 serving Loaded Black Bean Nacho Soup

P.M. Snack (84 calories)

• 1 cup blueberries

Dinner (304 calories)

• 1 1/4 cups Chicken Cauliflower Fried "Rice"

P.M. Snack (92 calories)

• 3/4 cup Mango & Kiwi with Fresh Lime Zest

Daily Totals: 1,214 calories, 62 g protein, 161 g carbohydrates, 31 g fiber, 42 g fat, 8 g sat. fat., 1,170 mg sodium.

Day 6

Breakfast (328 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1 cup blueberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (296 calories)

• 1 serving Tuna, White Bean & Dill Salad

Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7.

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (457 calories)

• 1 serving Toaster-Oven Tostada

Daily Totals: 1,188 calories, 55 g protein, 184 g carbohydrates, 49 g fiber, 39 g fat, 8 g sat. fat., 1,203 mg sodium.

Day 7

Breakfast (355 calories)

• 1 serving Avocado Egg Toast
• 1 cup blueberries

A.M. Snack (46 calories)

• 1 cup strawberries

Lunch (372 calories)

• 1 serving Tuna, White Bean & Dill Salad
• 1 slice whole-wheat bread, toasted

P.M. Snack (62 calories)

• 1 medium orange

Dinner (374 calories)

• 1 serving Skillet Lemon Chicken & Potatoes with Kale

Daily Totals: 1,209 calories, 64 g protein, 130 g carbohydrates, 27 g fiber, 50 g fat, 9 g sat. fat., 1,289 mg sodium.