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.
The meals and snacks in this diet plan feature heart-healthy foods recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado (see our full list of top 15 heart-healthy foods to eat). Saturated fat, added sugars and sodium (nutrients that can harm your heart in large amounts) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting. With this simple meal plan, you’ll have healthy meals for the week at the ready!
Looking for a different calorie level? See this same meal plan at 1,500 and 2,000 calories.
Don’t Miss: Delicious Heart-Healthy Recipes
How to Meal Prep Your Week of Meals
Meal prep the Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5. Store the salad in an air-tight container (To buy: amazon.com, $26 for 5) and the dressing separately in a small container (To buy: amazon.com, $12 for 8).
Day 1
Seared Salmon with Green Peppercorn Sauce
Breakfast (271 calories)
1 serving Avocado Egg Toast
A.M. Snack (84 calories)
1 cup blueberries
Lunch (374 calories)
1 serving Loaded Black Bean Nacho Soup
P.M. Snack (62 calories)
1 medium orange
Dinner (457 calories)
1 serving Seared Salmon with Green Peppercorn Sauce1 cup steamed green beans1 baked medium red potato, drizzled with 1 tsp. olive oil, 1 Tbsp. nonfat plain Greek yogurt and a pinch of pepper.
Daily Totals: 1,224 calories, 60 g protein, 142 g carbohydrates, 28 g fiber, 52 g fat, 11 g sat. fat., 828 mg sodium
Day 2
charred shrimp
Breakfast (265 calories)
1 cup bran cereal1 cup skim milk1/4 cup blueberries
A.M. Snack (95 calories)
1 medium apple
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
1medium orange
Dinner (429 calories)
1 serving Charred Shrimp & Pesto Buddha Bowls
Daily Totals: 1,225 calories, 75 g protein, 148 g carbohydrates, 39 g fiber, 50 g fat, 9 g sat. fat., 1,363 mg sodium
Day 3
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Breakfast (297 calories)
1 cup nonfat plain Greek yogurt3/4 cup blueberries1 1/2 Tbsp. slivered almonds2 tsp. honey
A.M. Snack (64 calories)
1 cup raspberries
Dinner (416 calories)
1 serving Curried Sweet Potato & Peanut Soup1 slice whole-wheat bread, toasted
Daily Totals: 1,212 calories, 70 g protein, 132 g carbohydrates, 30 g fiber, 51 g fat, 9 g sat. fat., 1,332 mg sodium
Day 4
spinach & strawberry meal-prep salad
Breakfast (265 calories)
3/4 cup bran cereal3/4 cup skim milk1/2 cup blueberries
Dinner (427 calories)
1 serving Cod with Tomato Cream Sauce3/4 cup cooked brown rice1 cup steamed broccoli
Daily Totals: 1,223 calories, 67 g protein, 170 g carbohydrates, 38 g fiber, 39 g fat, 9 g sat. fat., 1,284 mg sodium
Day 5
Cauliflower Chicken Fried Rice
Breakfast (333 calories)
1/2 cup rolled oats, cooked in 1 cup milk1 cup raspberries
Cook oats and top with raspberries and a pinch of cinnamon.
A.M. Snack (102 calories)
1 medium bell pepper, sliced3 Tbsp. hummus
P.M. Snack (84 calories)
Dinner (304 calories)
1 1/4 cups Chicken Cauliflower Fried “Rice”
Daily Totals: 1,198 calories, 77 g protein, 120 g carbohydrates, 30 g fiber, 48 g fat, 9 g sat. fat., 1,405 mg sodium.
Day 6
Toaster-Oven Tostadas
Breakfast (328 calories)
1 cup bran cereal1 cup skim milk1 cup blueberries
A.M. Snack (62 calories)
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 (64 calories)
1 serving Toaster-Oven Tostada
Daily Totals: 1,206 calories, 55 g protein, 187 g carbohydrates, 55 g fiber, 39 g fat, 8 g sat. fat., 1,203 mg sodium.
Day 7
Skillet Lemon Chicken & Potatoes with Kale
Breakfast (355 calories)
1 serving Avocado Egg Toast1 cup blueberries
Lunch (366 calories)
1 serving Tuna, White Bean & Dill Salad1 slice whole-wheat bread, toasted
Dinner (374 calories)
1 serving Skillet Lemon Chicken & Potatoes with Kale
Daily Totals: 1,220 calories, 64 g protein, 132 g carbohydrates, 32 g fiber, 51 g fat, 9 g sat. fat., 1,275 mg sodium.
Don’t Miss! See All of Our Healthy Meal Plans
Seared Salmon with Green Peppercorn Sauce
Seared Salmon with Green Peppercorn Sauce
charred shrimp
charred shrimp
6349105.jpg
6349105.jpg
spinach & strawberry meal-prep salad
spinach & strawberry meal-prep salad
Cauliflower Chicken Fried Rice
Cauliflower Chicken Fried Rice
Toaster-Oven Tostadas
Toaster-Oven Tostadas
Skillet Lemon Chicken & Potatoes with Kale
Skillet Lemon Chicken & Potatoes with Kale
