7 Day Heart Healthy Meal Plan 1 500 Calories

 Heart-Healthy Meal Plan: 1,500 Calories, skillet chicken and lemon with potatoes   



Heart-Healthy Meal Plan: 1,500 Calories, skillet chicken and lemon with potatoes

Heart-Healthy Meal Plan: 1,500 Calories, skillet chicken and lemon with potatoes

A healthy diet and lifestyle are the best weapons to protect against heart disease. 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 1,500-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 1,200 and 2,000 calories.

Day 1

Seared Salmon with Green Peppercorn Sauce

Breakfast (332 calories)

1 serving Avocado Egg Toast
1 medium orange

A.M. Snack (217 calories)

1 cup blueberries1 cup nonfat plain Greek yogurt

Lunch (374 calories)

1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (101 calories)

1 medium pear

Dinner (466 calories)

1 servingSeared Salmon with Green Peppercorn Sauce1 cup steamed green beans1 baked medium red potato, drizzled with 1 tsp. olive oil, 2 Tbsp. nonfat plain Greek yogurt and a pinch of pepper.

Daily Totals: 1,490 calories, 88 g protein, 185 g carbohydrates, 35 g fiber, 51 g fat, 11 g sat. fat., 1,384 mg sodium

Day 2

Veggie & Hummus Sandwich

Breakfast (328 calories)

1 cup bran cereal1 cup skim milk1 cup blueberries

A.M. Snack (200 calories)

1 medium apple1 Tbsp. peanut butter

Lunch (387 calories)

1 serving Veggie-Hummus Sandwich

P.M. Snack (131 calories)

3/4 medium red bell pepper, sliced1/4 cup hummus

Dinner (426 calories)

2 cups Roasted Tofu & Peanut Noodle Salad

Meal Prep Tip: Pack up 2 cups of leftover Roasted Tofu & Peanut Noodle Salad to take for lunch on Day 3.

Daily Totals: 1,472 calories, 62 g protein, 217 g carbohydrates, 56 g fiber, 54 g fat, 8 g sat. fat., 1,496 mg sodium

Day 3

Grilled Romaine with Avocado-Lime Dressing

Breakfast (338 calories)

1 cup nonfat plain Greek yogurt
1 cup blueberries
2 Tbsp. slivered almonds
2 tsp. honey

Top yogurt with blueberries, almonds and honey.

A.M. Snack (102 calories)

2 medium carrots2 Tbsp. hummus

Lunch (426 calories)

Dinner (544 calories)

1 servingGrilled Romaine with Avocado-Lime Dressing1 servingPaprika-Herb Rubbed Chicken1 cup cooked quinoa tossed with 1 Tbsp. olive oil and a pinch of salt.

Daily Totals: 1,512 calories, 85 g protein, 173 g carbohydrates, 32 g fiber, 59 g fat, 8 g sat. fat., 1,397 mg sodium

Day 4

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Breakfast (286 calories)

1 cup bran cereal1 cup skim milk1/2 cup blueberries

Heart-Healthy Tip: Don’t add the extra pinch of salt in this recipe to help keep the sodium under the recommended 1,500 mg.

P.M. Snack (62 calories)

Dinner (573 calories)

1 servingCod with Tomato Cream Sauce1 cup cooked brown rice1 cup steamed broccoli tossed with 2 tsp. olive oil.

Daily Totals: 1,494 calories, 62 g protein, 227 g carbohydrates, 46 g fiber, 48 g fat, 10 g sat. fat., 1,,452 mg sodium

Day 5

Cauliflower Chicken Fried Rice

Breakfast (318 calories)

1/2 cup rolled oats, cooked in 1 cup milk
1 cup sliced strawberries

Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (141 calories)

1/2 bell pepper, sliced1 medium carrot cut into sticks1/4 cup hummus

Lunch (412 calories)

1 serving Loaded Black Bean Nacho Soup

P.M. Snack (217 calories)

Dinner (304 calories)

1 1/4 cups Chicken Cauliflower Fried “Rice”

P.M. Snack (92 calories)

3/4 cup Mango & Kiwi with Fresh Lime Zest

Daily Totals: 1,484 calories, 88 g protein, 198 g carbohydrates, 38 g fiber, 44 g fat, 9 g sat. fat., 1,353 mg sodium.

Day 6

Toaster-Oven Tostadas

A.M. Snack (101 calories)

Lunch (414 calories)

1 serving Tuna, White Bean & Dill Salad
1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil

Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7.

P.M. Snack (200 calories)

Dinner (457 calories)

1 serving Toaster-Oven Tostada

Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. fat., 1,399 mg sodium.

Day 7

Skillet Lemon Chicken & Potatoes with Kale

Breakfast (355 calories)

1 cup blueberries

A.M. Snack (218 calories)

1 cup strawberries1 cup nonfat plain Greek yogurt1 Tbsp. slivered almonds

Lunch (456 calories)

1 slice whole-wheat bread, toasted and drizzled with 2 tsp. olive oil

Dinner (374 calories)

1 serving Skillet Lemon Chicken & Potatoes with Kale

Daily Totals: 1,505 calories, 88 g protein, 151 g carbohydrates, 30 g fiber, 64 g fat, 11 g sat. fat., 1,372 mg sodium.

Watch How to Make Skillet Lemon Chicken & Potatoes with Kale

Don’t Miss!

See All of Our Healthy Meal PlansHeart-Healthy Comfort-Food Dinner RecipesHeart-Healthy Diet Center

Seared Salmon with Green Peppercorn Sauce

Veggie & Hummus Sandwich

Grilled Romaine with Avocado-Lime Dressing

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Cauliflower Chicken Fried Rice

Toaster-Oven Tostadas

Skillet Lemon Chicken & Potatoes with Kale

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