Healthy diet for male and female

7-Day Heart-Healthy Meal Plan: 1,200 Calories

Help keep your heart in tip-top shape with this delicious heart healthy meal plan.

It has long been understood that a healthy diet and lifestyle are the best weapons to protect against heart disease. Research shows that eating healthfully, exercising more, maintaining a healthy weight and not smoking can help reduce heart disease-related deaths by 50 percent. Adopting heart-healthy eating habits just got easier with the help of this delicious 7-day, 1,200-calorie meal plan. The meals and snacks in this plan incorporate heart-healthy foods: fiber-rich fruits, vegetables and whole grains, lean protein and heart-healthy fats like olive oil and avocado. Dishes are seasoned with just a little salt and lots of herbs and spices, to keep things flavorful without adding too much sodium. We made sure that each day is within the recommended limits established by the American Heart Association for sodium, saturated fat and added sugars—nutrients to limit in a heart-healthy diet. Reducing your risk of heart disease is about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think, not smoking or decreasing daily stress).

DAY 1

Breakfast

(266 calories)

Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana

A.M. Snack (63 calories)

• 3/4 cup blueberries

Lunch (319 calories)

Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (470 calories)

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1/2 Tbsp. olive oil and a pinch each of salt and pepper.

 DAY 2

Meal Prep Tip

Pack up the leftovers from dinner tonight to take for lunch on Day 3.

Breakfast (287 calories)

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

A.M. Snack (95 calories)

• 1 medium apple

Lunch (330 calories)

Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.

P.M. Snack (80 calories)

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

Dinner (425 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

DAY 3

Meal Prep Tip

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

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 (319 calories)

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

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (437 calories)

• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa

DAY 4

Breakfast (287 calories)

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

A.M. Snack (95 calories)

• 1 medium apple

Lunch (335 calories)

Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (446 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.

DAY 5

Meal Prep Tip

Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Breakfast (268 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 (64 calories)

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

Lunch (315 calories)

Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.

P.M. Snack (42 calories)

• 1/2 cup blueberries

Dinner (410 calories)

• 1 1/4 cups Chicken Cauliflower Fried "Rice"
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.

P.M. Snack (92 calories)

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

 DAY 6

Breakfast (287 calories)

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

A.M. Snack (62 calories)

• 1 medium orange

Lunch (347 calories)

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

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (458 calories)

Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with1 Tbsp. lime juice and 2 tsp. olive oil.

DAY 7

Breakfast (287 calories)

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

A.M. Snack (62 calories)

• 1 medium orange

Lunch (347 calories)

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

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (458 calories)

Toaster-Oven Tostada

• 2 corn tortillas

• 1/2 cup canned black beans, rinsed

• 2 Tbsp. shredded Cheddar cheese

• 1/4 avocado

• 2 Tbsp. salsa or pico de gallo

Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.

• 2 cups mixed greens, topped with1 Tbsp. lime juice and 2 tsp. olive oil.

Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.  
                               Source- eatingwell.com

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