If you’re looking to improve your heart health, this 7-day meal plan can help.
Each day provides an average of 36 grams per day of this powerhouse nutrient.
To support healthy cholesterol, we limitsaturated fatto no more than 14 g per day.
Ali Redmond
While it’s not specifically linked to heart health, we know thatproteinis a nutrient that many people prioritize.
Each day provides an average of 89 g per day.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious.
Ali Redmond
Day 1
Ali Redmond
Breakfast (301 calories)
A.M.
Snack (170 calories)
Lunch (430 calories)
P.M. Make it 1,500 calories:Omit evening snack.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
Ali Redmond
Make it 1,500 calories:Substitute 1 medium orange for the pear at lunch and omit the evening snack.
Make it 1,500 calories:Substitute 1 plum for the pear at lunch and omit the evening snack.
Make it 2,000 calories:Add 3/4 cup nonfat plain Greek-style yogurt to breakfast and increase to 2 Tbsp.
Ali Redmond
peanut butter at the evening snack.
Day 4
A.M. Make it 1,500 calories:Change A.M. snack to 1 plum.
Make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds as an evening snack.
Day 5
A.M. Make it 1,200 calories:Change breakfast to 1 slice whole-wheat toast with 1 Tbsp.
Make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to the evening snack.
Day 6
A.M.
Snack (206 calories)
Lunch (496 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories:Add 1 servingSimple Spinach Saladto dinner.
Make it 1,500 calories:Omit quinoa at dinner and omit evening snack.
Make it 2,000 calories:Add 1 medium bell pepper, sliced, with 1/4 cup hummus to lunch.
These ranges are fairly similar, so a swap should work for most people.
If youre looking to improve your heart health, eating more fiber is a great thing to focus on.
American Heart Association.How much sodium should I eat per day?
American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.
