Choose from 39 delicious dishes in this healthy meal plan designed to help you lose weight and boost your heart health.
How the Plan Works
Each day, pick one breakfast, one lunch and one dinner.
Choose three sweets, treats or snacks (two if you’re trying to lose weight).
For items with a *, swap in a new fruit, vegetable, whole grain or protein from the Swap It! list whenever you want.
Per the American Heart Association guidelines, about 30% of your daily calories will come from fat (mainly the heart-healthy type, with less than 7% from saturated fat), and you’ll have no more than 300 mg cholesterol or 1,500 mg sodium.
Breakfast: 300 calories
1. Breakfast burrito: 3 scrambled egg whites + ½ cup diced tomato* + ¼ diced yellow bell pepper + 1 Tbsp chopped sweet onion + ¼ cup no-salt-added canned black beans + 1 Tbsp salsa, wrapped in an 8″ whole-wheat tortilla
2. Peanut butter—pear toast: 1 slice whole-wheat bread + 2 Tbsp unsalted peanut butter + ½ sliced pear*
3. Orange-apricot quinoa: ¼ cup quinoa* cooked in ¼ cup calcium-fortified orange juice + ¼ cup water; stir in 4 chopped dried apricot halves + 1 Tbsp sliced almonds
4. Egg plate: 1 egg scrambled in 1 Tsp Olive Oil + 1 slice veggie bacon + ½ grapefruit* + 1 whole-wheat English muffin
5. Whole-grain cereal crunch: 1 cup bran flakes (such as Kellogg’s or Post) + 1 Tbsp pecans + 2 Tbsp dried cranberries* + 1 cup nonfat milk (or soy milk)
6. Sweet breakfast toast: ¼ cup nonfat ricotta mixed with 1 tsp honey, spread on 1 whole-wheat English muffin, topped with ½ cup sliced grapes* and 2 Tbsp chopped pecans
7. Apple-almond pancakes: 1 frozen whole-grain pancake topped with 1 Tbsp almond butter + ½ sliced apple + 1 tsp honey. Serve with 1 cup nonfat milk (or soy milk).
8. Nutty berry parfait: 6-oz container nonfat plain Greek yogurt + 1 cup fresh or thawed frozen raspberries* + 2 Tbsp lowfat granola + 2 Tbsp chopped walnuts
9. Tropical breakfast smoothie: Blend ½ cup plain nonfat Greek yogurt with ½ cup calcium-fortified orange juice + 1 medium banana + 1 cup fresh or frozen pineapple chunks + ½ cup crushed ice
10. Egg white tostada: Cook 3 egg whites in nonfat cooking spray; place on a 6″ corn tortilla that has been warmed in the oven; top with ¼ sliced avocado + ½ cup chopped tomato* + 1 sliced scallion + ½ cup no-salt-added canned pinto beans*
Free Diet Plan: https://goo.gl/yDXrjL
11. Raisin spice breakfast sundae: Whisk 1 tsp honey + dash each nutmeg and cinnamon into 1 cup nonfat plain yogurt; top with 2 Tbsp raisins* + 2 Tbsp chopped pecans
12. Strawberry ricotta waffles: Top 1 toasted whole-grain frozen waffle with ½ cup nonfat ricotta cheese + 1 cup sliced strawberries* + 1 Tbsp maple syrup
13. Spinach-feta omelet: Cook 6 egg whites in 2 tsp olive oil; stir in 1 cup chopped spinach + 1 tsp crumbled feta cheese. Serve with 1 medium orange*.
14. Overnight oatmeal Combine ½ cup plain instant oatmeal* + 1¼ cups nonfat milk (or soy milk) + 1 Tbsp flaxseeds + 1 Tbsp chopped tart dried cherries + 1 pinch cinnamon; cover and refrigerate overnight. Serve cold or warmed in the microwave.
Lunch: 400 calories
15. Open-faced roasted vegetable sandwich: Top 2 pieces whole-wheat bread with 1 cup sliced zucchini or eggplant, brushed with 1 tsp olive oil and roasted in a 450°F oven for 15 minutes; top with 1 slice reduced-fat provolone + 3 fresh basil leaves. Serve with 1 apple*.
16. Curried chickpea pita: Stuff a 6″ whole-wheat pita pocket with ½ cup no-salt-added canned chickpeas* + 1 Tbsp raisins + ¼ cup grated carrots + 2 tsp lime juice + 1 tsp olive oil + ¼ tsp curry powder; top with ¼ cup nonfat Greek yogurt
17. Chicken-avocado quesadilla: Two 6″ corn tortillas + ⅓ cup shredded precooked chicken breast + ¼ cup reduced-fat shredded Cheddar + ¼ sliced avocado, cooked in nonfat cooking spray. Serve with 15 grapes*.
18. Mexican couscous: ¼ cup whole-wheat couscous* cooked in ½ cup low-sodium chicken broth + 1 pinch cumin + 1 Tbsp lime juice + 1 tsp olive oil; toss with ½ cup thawed frozen corn* + ½ cup no-salt-added canned black beans* + ½ cup chopped tomato*
19. Chicken Parm: 3 oz precooked chicken breast + 3 slices tomato + 1 slice reduced-fat mozzarella + 1 tsp balsamic vinegar on a roll. Serve with ½ pear*.
20. Tuna salad: 3 oz canned water-packed tuna* + 1 chopped apple* + 2 Tbsp diced celery + 2 Tbsp dried cranberries* + 2 cups spinach*; toss with 2 tsp honey mustard whisked with 1 tsp olive oil
21. Salmon sandwich: Drizzle 3 oz canned salmon with 2 tsp pesto; place on 1 whole-wheat deli flat + 2 slices tomato + ¼ cup arugula. Serve with ¼ cup no-salt-added canned garbanzo beans* + 1 cup cherry tomatoes.
22. Quinoa salad: ¼ cup quinoa* cooked in ½ cup water; toss with ½ cup chopped cucumber* + ½ cup diced tomato* + ½ cup no-salt-added canned cannellini beans + 1 Tbsp lemon juice + 1 Tbsp olive oil + 2 Tbsp fresh parsley
23. Strawberry-banana wrap: 8″ whole-wheat tortilla spread with 2 Tbsp peanut butter + 1 Tbsp strawberry all-fruit spread (like Smucker’s); top with ½ sliced banana* and fold into a wrap
24. Healthy chef’s salad: 2 cups romaine lettuce* + 2 oz sliced turkey breast + 1 hard-boiled egg white + 5 grape tomatoes + ⅓ diced avocado + 2 slices red onion; toss with 1 Tbsp olive oil + 2 tsp red wine vinegar. Serve with 2 tangerines.
25. Brown rice-edamame salad: ¼ cup cooked brown rice* + ½ cup edamame* + ½ cup grated carrots* + 1 sliced scallion + 1 tsp peanut oil + 2 tsp rice wine vinegar + 2 tsp reduced-sodium soy sauce + 1 Tbsp crushed peanuts
26. Turkey burger and Asian cucumber salad: 4 oz turkey burger* + 2 tsp light olive oil mayonnaise whisked with a dash of hot sauce + 2 slices tomato + ¼ cup baby spinach on a whole-wheat hamburger bun. Serve with salad (1 sliced cucumber + 1 tsp canola oil + 1 Tbsp rice wine vinegar) and 1 apple*.
27. Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss with 1 Tbsp crumbled feta cheese + 2 Tbsp chopped sweet onion sautéed in 1 tsp olive oil + ⅓ cup cooked corn; stuff into 1 hollowed-out red bell pepper. Serve with 1 banana*.
Resources: http://www.womansday.com/health-fitness/nutrition/advice/g1046/healthy-meal-plan/
