7 Day Plan for Heart Health and Wellness Crafted by a Nutritionist
A Heart-Healthy Diet Plan for a Week
Why Follow a Heart-Healthy Diet?
Heart disease is the leading cause of death worldwide, but a heart-healthy diet can significantly lower your risk. By focusing on nutrient-rich foods, you can manage cholesterol, blood pressure, and other cardiovascular risk factors effectively.
This 7-day meal plan provides a balanced and practical approach to eating for a healthier heart. Crafted by registered dietitian Emily Lachtrupp, M.S., RD, the plan emphasizes key nutrients that support cardiovascular health, making it suitable for those looking to improve or maintain their heart health.
7 Day Plan for Heart Health and Wellness Crafted by a Nutritionist
Key Features of This Plan
High Fiber: Daily average of 36 grams to lower cholesterol and support gut health.
Healthy Fats: Incorporates unsaturated fats from olive oil, nuts, seeds, and fish while limiting saturated fat to 14 grams per day.
Low Sodium: Daily intake is capped at 1,500 milligrams, adhering to American Heart Association (AHA) recommendations.
Balanced Protein: About 89 grams per day from lean sources like poultry, fish, legumes, and low-fat dairy.
7 Day Plan for Heart Health and Wellness Crafted by a Nutritionist
How to Use This Plan
Designed for flexibility, the plan includes options for 1,200, 1,500, and 1,800 calories per day. Mix and match meals or follow the plan as outlined. Nutritional details have been meticulously calculated using the ESHA Food Processor database.
7 Day Plan for Heart Health and Wellness Crafted by a Nutritionist
7-Day Heart-Healthy Meal Plan
Day 1
Breakfast: Banana-Peanut Butter Yogurt Parfait (301 calories)
Morning Snack: Cottage Cheese-Berry Bowl (170 calories)
Lunch: Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette + 3 oz. cooked chicken breast + 1 medium orange (430 calories)
Afternoon Snack: Cranberry-Almond Energy Balls (170 calories)
Dinner: Sheet-Pan Teriyaki Salmon with Green Beans (441 calories)
Evening Snack: Apple with Natural Peanut Butter (305 calories)
Daily Total: 1,817 calories, 84g fat, 14g saturated fat, 106g protein, 169g carbohydrate, 33g fiber, 1,190mg sodium.
7 Day Plan for Heart Health and Wellness Crafted by a Nutritionist
Day 2
Breakfast: Apple-Pomegranate Overnight Oats (346 calories)
Morning Snack: Cottage Cheese-Berry Bowl (170 calories)
Lunch: Turkey Chili + 1 large pear (510 calories)
Afternoon Snack: Cranberry-Almond Energy Balls (170 calories)
Dinner: Homemade Chicken Tenders with Everything Bagel Seasoning over Salad (394 calories)
Evening Snack: Almonds (206 calories)
Daily Total: 1,796 calories, 82g fat, 11g saturated fat, 97g protein, 183g carbohydrate, 33g fiber, 1,192mg sodium.
Day 3
Breakfast: Apple-Pomegranate Overnight Oats (346 calories)
Morning Snack: Cottage Cheese-Berry Bowl (170 calories)
Lunch: Turkey Chili + 1 large pear (510 calories)
Afternoon Snack: Cranberry-Almond Energy Balls (170 calories)
Dinner: Peanut-Ginger Tofu Scramble + 1/2 cup cooked brown rice (398 calories)
Evening Snack: Apple with Natural Peanut Butter (200 calories)
Daily Total: 1,794 calories, 67g fat, 11g saturated fat, 84g protein, 230g carbohydrate, 41g fiber, 1,299mg sodium.
Day 4
Breakfast: Apple-Pomegranate Overnight Oats (346 calories)
Morning Snack: Apple with Natural Peanut Butter (305 calories)
Lunch: Turkey Chili + 1 large pear (510 calories)
Afternoon Snack: Cranberry-Almond Energy Balls (170 calories)
Dinner: 5-Ingredient Roasted Lemon Chicken & Vegetables + 1/2 cup whole-wheat orzo, cooked (447 calories)
Day 5
Breakfast: Apple-Pomegranate Overnight Oats (346 calories)
Morning Snack: Cottage Cheese Snack Jar with Fruit (215 calories)
Lunch: Turkey Chili + 1 large pear (510 calories)
Afternoon Snack: Cranberry-Almond Energy Balls (170 calories)
Dinner: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta (496 calories)
Evening Snack: Orange (62 calories)
Daily Total: 1,798 calories, 67g fat, 9g saturated fat, 81g protein, 236g carbohydrate, 43g fiber, 1,224mg sodium.
Day 6
Breakfast: Banana-Peanut Butter Yogurt Parfait (301 calories)
Morning Snack: Almonds (206 calories)
Lunch: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta (496 calories)
Afternoon Snack: Cottage Cheese Snack Jar with Fruit (215 calories)
Dinner: Creamy Pesto Shrimp with Gnocchi & Peas (398 calories)
Evening Snack: Cranberry-Almond Energy Balls (170 calories)
Daily Total: 1,786 calories, 93g fat, 13g saturated fat, 78g protein, 177g carbohydrate, 29g fiber, 1,110mg sodium.
Day 7
Breakfast: Banana-Peanut Butter Yogurt Parfait (301 calories)
Morning Snack: Cottage Cheese Snack Jar with Fruit (215 calories)
Lunch: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta (496 calories)
Afternoon Snack: Cranberry-Almond Energy Balls (170 calories)
Dinner: Grilled Chicken Breasts with Tomato-Caper Sauce + Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan + 1/2 cup cooked quinoa (459 calories)
Evening Snack: Pistachios (176 calories)
Daily Total: 1,816 calories, 92g fat, 14g saturated fat, 89g protein, 172g carbohydrate, 33g fiber, 1,132mg sodium.
Meal Prep Tips
Prepare Ahead: Make Apple-Pomegranate Overnight Oats for Days 2 through 5.
Batch Cooking: Cook Turkey Chili to serve multiple meals.
Snack Prep: Prepare Cranberry-Almond Energy Balls for quick snacks.
Heart-Healthy Foods to Prioritize
Fruits and Vegetables: Aim for a colorful variety to maximize nutrient intake.
Whole Grains: Choose oats, quinoa, brown rice, and whole-wheat products.
Healthy Fats: Incorporate olive oil, avocado, and nuts into your meals.
Lean Protein: Opt for poultry, fish, legumes, and low-fat dairy.
Additional Tips for Heart Health
Stay Physically Active: Get at least 150 minutes of moderate-intensity exercise weekly, such as brisk walking or cycling.
Limit Saturated Fats: Avoid processed meats and high-fat dairy. Replace them with fish, nuts, and seeds.
Manage Stress: Practice mindfulness, meditation, or other relaxation techniques.
Monitor Your Health: Check your blood pressure and cholesterol levels regularly. Consult a healthcare provider for personalized guidance.
Frequently Asked Questions
1. Can I customize this meal plan?
Yes! Swap meals or snacks as needed while keeping nutrient goals in mind.
2. What are the best sources of fiber?
Fruits, vegetables, whole grains, legumes, nuts, and seeds are all excellent options.
3. How can I reduce sodium intake?
Limit processed foods, restaurant meals, and use low-sodium condiments.