7 Day Heart Healthy Meal Plan 2 000 Calories

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Take care of your heart and lower your cholesterol levels with this 7-day meal plan. It has long been understood that a healthy diet and lifestyle are the best weapons to protect against heart disease. Research shows that eating healthfully, exercising more, maintaining a healthy weight and not smoking can help reduce heart disease-related deaths by 50 percent. Adopting heart-healthy eating habits just got easier with the help of this delicious 7-day, 2,000-calorie meal plan. The meals and snacks in this plan incorporate heart-healthy foods: fiber-rich fruits, vegetables and whole grains, lean protein and heart-healthy fats like olive oil and avocado. Dishes are seasoned with just a little salt and lots of herbs and spices, to keep things flavorful without adding too much sodium. We made sure that each day is within the recommended limits established by the American Heart Association for sodium, saturated fat and added sugars-nutrients to limit in a heart-healthy diet. Reducing your risk of heart disease is about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think, not smoking or decreasing daily stress). Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you. Watch: How to Make Cauliflower Chicken Fried “Rice” Day 1 Pictured Recipe: Seared Salmon with Green Peppercorn Sauce Breakfast (403 calories) Egg & Avocado Toast • 1 slice whole-wheat bread, toasted • 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper. • 1/2 medium avocado, mashed • 1/4 cup pico de gallo or salsa Top toast with avocado, eggs and salsa. A.M. Snack (249 calories) 3 Tbsp. almonds 1 medium apple Lunch (500 calories) Chickpea & Veggie Salad • 2 cups mixed greens • 3/4 cup veggies of your choice (try cucumbers and tomatoes) • 1 cup chickpeas, rinsed • 2 Tbsp. Cheddar cheese Combine ingredients and top salad with 1 Tbsp. each olive oil and red-wine vinegar, and freshly ground pepper. • 1 medium orange P.M. Snack (192 calories) 1 multigrain rice cake 1 1/2 Tbsp. peanut butter Dinner (636 calories) 1 servingSeared Salmon with Green Peppercorn Sauce 1 cup steamed green beans 1 baked large red potato, drizzled with 2 tsp. olive oil, 1/4 tsp. garlic powder and a pinch of pepper. Day 2 Pictured Recipe: 3758338.jpg Meal Prep Tip: Pack up the leftovers from dinner tonight to take for lunch on Day 3. Breakfast (448 calories) • 1 1/4 cups nonfat plain Greek yogurt • 1 cup blueberries • 3 Tbsp. unsalted dry-roasted almonds • 2 tsp. honey Top yogurt with blueberries, almonds and honey. A.M. Snack (206 calories) 1/4 cup hummus 3/4 medium red bell pepper, sliced 3 medium carrots Lunch (495 calories) Veggie-Hummus Sandwich • 2 slices whole-grain bread • 2 1/2 Tbsp. hummus • 1/2 avocado, mashed • 1/4 cup cucumber slices • 1/4 medium red bell pepper, sliced • 1/3 cup shredded carrots • 1 cup mixed greens Spread bread with hummus and avocado and layer on vegetables. • 1 medium apple P.M. Snack (105 calories) • 1 medium banana Dinner (637 calories) 2 cupsRoasted Tofu & Peanut Noodle Salad 2 Tbsp. peanuts, chopped and sprinkled over noodle salad 2 cups mixed greens topped with 1 Tbsp. red-wine vinegar and 2 tsp. sesame oil Evening Snack (101 calories) • 2 Tbsp. dark chocolate chips Day 3 Pictured Recipe: Grilled Romaine with Avocado-Lime Dressing Meal Prep Tip: Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4. Breakfast (419 calories) Egg & Avocado Tostadas • 2 corn tortillas • 1/2 medium avocado, mashed • 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper. • 1 Tbsp.pico de gallo or salsa Top tortillas with avocado, eggs and salsa. A.M. Snack (223 calories) 1 cup sliced cucumber 3 Tbsp. hummus 2 Tbsp. unsalted dry-roasted almonds Lunch (487 calories) • 2 cups Roasted Tofu & Peanut Noodle Salad • 1 medium orange P.M. Snack (200 calories) 1 cup nonfat plain Greek yogurt 1/2 cup sliced strawberries 2 tsp. honey Dinner (647 calories) 1 servingGrilled Romaine with Avocado-Lime Dressing 5 oz. chicken breast, cooked in 1 Tbsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of kosher salt and pepper. 1 1/4 cup cooked quinoa Day 4 Pictured Recipe: 3757330.jpg Breakfast (451 calories) 1 1/2 cup bran cereal 1 1/2 cup skim milk 1 cup blueberries A.M. Snack (280 calories) 2 multigrain rice cake 2 Tbsp. peanut butter Lunch (500 calories) Green Salad with Chicken • 3 cups mixed greens • 5 oz. leftover cooked chicken breast • 8 cherry tomatoes, halved • 1/2 cup cucumber slices • 1/3 cup shredded carrot Combine ingredients and top salad with 1 Tbsp. each olive oil & red wine vinegar P.M. Snack (95 calories) • 1 medium apple Dinner (651 calories) 1 servingCod with Tomato Cream Sauce 1 1/4 cups cooked brown rice 2 cups mixed greens topped with 1 Tbsp. each olive oil and balsamic vinegar. Day 5 Pictured Recipe: Mango & Kiwi with Fresh Lime Zest Meal Prep Tip: Pack up the leftovers from dinner tonight to take for lunch on Day 6. Breakfast (452 calories) • 1 cup rolled oats, cooked in 1 cup milk and 1 cup water • 1 cup sliced strawberries Cook oats and top with strawberries and a pinch of cinnamon. A.M. Snack (270 calories) 1/2 bell pepper, sliced 2 Tbsp. hummus 1/4 cup unsalted dry-roasted almonds Lunch (481 calories) Toaster-Oven Tostadas • 3 corn tortillas • 3/4 cup canned black beans, rinsed • 1/2 medium bell pepper, sliced • 3 Tbsp. shredded cheddar cheese • 3 Tbsp. salsa or pico de gallo Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa. • 1 medium orange P.M. Snack (142 calories) 3/4 cup nonfat plain Greek yogurt 2 tsp. honey Dinner (640 calories) • 1 1/4 cups Chicken Cauliflower Fried “Rice” • 3 cups mixed greens • 1/2 cup cucumber slices • 1/3 cup grated carrot Combine salad ingredients and top with 1 1/2 Tbsp. each olive oil & red wine vinegar. • 3/4 cup Mango & Kiwi with Fresh Lime Zest to enjoy after dinner Day 6 Pictured Recipe: Cauliflower Chicken Fried Rice Breakfast (447 calories) 1 cup bran cereal 1 cup skim milk 2 1/2 Tbsp. slivered almonds 1 medium banana A.M. Snack (191 calories) • 1 cup nonfat plain Greek yogurt • 1 cup strawberry halves • 2 tsp. honey Top yogurt with strawberries and honey Lunch (472 calories) • 1 1/4 cups Chicken Cauliflower Fried “Rice” • 3 cups mixed greens • 3/4 cup sliced cucumber Combine salad ingredients and top with 1 Tbsp. each balsamic vinegar and olive oil. P.M. Snack (230 calories) 3 Tbsp. unsalted dry-roasted almonds 2 medium carrots Dinner (633 calories Toaster-Oven Tostada • 3 corn tortillas • 1/2 cup canned black beans, rinsed • 2 Tbsp. shredded Cheddar cheese • 1/2 avocado, diced • 2 Tbsp. salsa or pico de gallo Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa. • 2 cups mixed greens, topped with 1 Tbsp. each lime juice and 2 tsp. olive oil. Day 7 Pictured Recipe: Breakfast (453 calories Egg & Tomato Toast • 1 cup rolled oats, cooked in 1 cup milk and 1 cup water • 1 cup sliced strawberries Cook oats and top with strawberries and a pinch of cinnamon. A.M. Snack (239 calories) 1 cup blueberries 3 Tbsp. unsalted dry-roasted almonds Lunch (487 calories) Tuna & White Bean Spinach Salad • 2 1/2 cups baby spinach • 2.5 oz. chunk light tuna in water, drained • 1/4 cup canned white beans, rinsed • 1 cup veggies of your choice (try tomatoes & cucumbers) • 2 1/2 Tbsp. unsalted dry-roasted almonds Combine ingredients and top salad with 1 Tbsp. plus 1 tsp. each red-wine vinegar and olive oil. P.M. Snack (256 calories) 1 medium apple 3 Tbsp. unsalted dry-roasted peanuts Dinner (582 calories) • 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl • 3/4 cup Mango & Kiwi with Fresh Lime Zestand 1 Tbsp. dark chocolate chips to enjoy after dinner Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs. Don’t Miss! 7-Day Heart-Healthy Meal Plan: 1,200 Calories7-Day Heart-Healthy Meal Plan: 1,500 Calories4 Foods to Eat For Heart Health5-Rules for a Heart Healthy Diet10 Steps to Heart HealthHealthy High-Fiber Meal PlanHeart Healthy Recipes3-Day Diabetes Meal Plan: 1,500 Calories7-Day Diet Meal Plan to Lose Weight: 1,500 Calories

HeartHealthy_MP1_2000Tile630.jpg

HeartHealthy_MP1_2000Tile630.jpg

Take care of your heart and lower your cholesterol levels with this 7-day meal plan.

It has long been understood that a healthy diet and lifestyle are the best weapons to protect against heart disease. Research shows that eating healthfully, exercising more, maintaining a healthy weight and not smoking can help reduce heart disease-related deaths by 50 percent. Adopting heart-healthy eating habits just got easier with the help of this delicious 7-day, 2,000-calorie meal plan. The meals and snacks in this plan incorporate heart-healthy foods: fiber-rich fruits, vegetables and whole grains, lean protein and heart-healthy fats like olive oil and avocado. Dishes are seasoned with just a little salt and lots of herbs and spices, to keep things flavorful without adding too much sodium.

We made sure that each day is within the recommended limits established by the American Heart Association for sodium, saturated fat and added sugars-nutrients to limit in a heart-healthy diet. Reducing your risk of heart disease is about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think, not smoking or decreasing daily stress).

Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.

Watch: How to Make Cauliflower Chicken Fried “Rice”

Day 1

Pictured Recipe:

Seared Salmon with Green Peppercorn Sauce

Breakfast (403 calories)

Egg & Avocado Toast

• 1 slice whole-wheat bread, toasted

• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.

• 1/2 medium avocado, mashed

• 1/4 cup pico de gallo or salsa

Top toast with avocado, eggs and salsa.

A.M. Snack (249 calories)

3 Tbsp. almonds 1 medium apple

Lunch (500 calories)

Chickpea & Veggie Salad

• 2 cups mixed greens

• 3/4 cup veggies of your choice (try cucumbers and tomatoes)

• 1 cup chickpeas, rinsed

• 2 Tbsp. Cheddar cheese

Combine ingredients and top salad with 1 Tbsp. each olive oil and red-wine vinegar, and freshly ground pepper.

• 1 medium orange

P.M. Snack (192 calories)

1 multigrain rice cake 1 1/2 Tbsp. peanut butter

Dinner (636 calories)

1 servingSeared Salmon with Green Peppercorn Sauce 1 cup steamed green beans 1 baked large red potato, drizzled with 2 tsp. olive oil, 1/4 tsp. garlic powder and a pinch of pepper.

Day 2

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Meal Prep Tip:

Pack up the leftovers from dinner tonight to take for lunch on Day 3.

Breakfast (448 calories)

• 1 1/4 cups nonfat plain Greek yogurt

• 1 cup blueberries

• 3 Tbsp. unsalted dry-roasted almonds

• 2 tsp. honey

Top yogurt with blueberries, almonds and honey.

A.M. Snack (206 calories)

1/4 cup hummus 3/4 medium red bell pepper, sliced 3 medium carrots

Lunch (495 calories)

Veggie-Hummus Sandwich

• 2 slices whole-grain bread

• 2 1/2 Tbsp. hummus

• 1/2 avocado, mashed

• 1/4 cup cucumber slices

• 1/4 medium red bell pepper, sliced

• 1/3 cup shredded carrots

• 1 cup mixed greens

Spread bread with hummus and avocado and layer on vegetables.

• 1 medium apple

P.M. Snack (105 calories)

• 1 medium banana

Dinner (637 calories)

2 cupsRoasted Tofu & Peanut Noodle Salad 2 Tbsp. peanuts, chopped and sprinkled over noodle salad 2 cups mixed greens topped with 1 Tbsp. red-wine vinegar and 2 tsp. sesame oil

Evening Snack (101 calories)

• 2 Tbsp. dark chocolate chips

Day 3

Grilled Romaine with Avocado-Lime Dressing

Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.

Breakfast (419 calories)

Egg & Avocado Tostadas

• 2 corn tortillas

• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.

• 1 Tbsp.pico de gallo or salsa

Top tortillas with avocado, eggs and salsa.

A.M. Snack (223 calories)

1 cup sliced cucumber 3 Tbsp. hummus 2 Tbsp. unsalted dry-roasted almonds

Lunch (487 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (200 calories)

1 cup nonfat plain Greek yogurt 1/2 cup sliced strawberries 2 tsp. honey

Dinner (647 calories)

1 servingGrilled Romaine with Avocado-Lime Dressing 5 oz. chicken breast, cooked in 1 Tbsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of kosher salt and pepper. 1 1/4 cup cooked quinoa

Day 4

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Breakfast (451 calories)

1 1/2 cup bran cereal 1 1/2 cup skim milk 1 cup blueberries

A.M. Snack (280 calories)

2 multigrain rice cake 2 Tbsp. peanut butter

Green Salad with Chicken

• 3 cups mixed greens

• 5 oz. leftover cooked chicken breast

• 8 cherry tomatoes, halved

• 1/2 cup cucumber slices

• 1/3 cup shredded carrot

Combine ingredients and top salad with 1 Tbsp. each olive oil & red wine vinegar

P.M. Snack (95 calories)

Dinner (651 calories)

1 servingCod with Tomato Cream Sauce 1 1/4 cups cooked brown rice 2 cups mixed greens topped with 1 Tbsp. each olive oil and balsamic vinegar.

Day 5

Mango & Kiwi with Fresh Lime Zest

Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Breakfast (452 calories)

• 1 cup rolled oats, cooked in 1 cup milk and 1 cup water

• 1 cup sliced strawberries

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

A.M. Snack (270 calories)

1/2 bell pepper, sliced 2 Tbsp. hummus 1/4 cup unsalted dry-roasted almonds

Lunch (481 calories)

Toaster-Oven Tostadas

• 3 corn tortillas

• 3/4 cup canned black beans, rinsed

• 1/2 medium bell pepper, sliced

• 3 Tbsp. shredded cheddar cheese

• 3 Tbsp. salsa or pico de gallo

Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.

P.M. Snack (142 calories)

3/4 cup nonfat plain Greek yogurt 2 tsp. honey

Dinner (640 calories)

• 1 1/4 cups Chicken Cauliflower Fried “Rice”

• 1/3 cup grated carrot

Combine salad ingredients and top with 1 1/2 Tbsp. each olive oil & red wine vinegar.

• 3/4 cup Mango & Kiwi with Fresh Lime Zest to enjoy after dinner

Day 6

Cauliflower Chicken Fried Rice

Breakfast (447 calories)

1 cup bran cereal 1 cup skim milk 2 1/2 Tbsp. slivered almonds 1 medium banana

A.M. Snack (191 calories)

• 1 cup nonfat plain Greek yogurt

• 1 cup strawberry halves

Top yogurt with strawberries and honey

Lunch (472 calories)

• 3/4 cup sliced cucumber

Combine salad ingredients and top with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (230 calories)

3 Tbsp. unsalted dry-roasted almonds 2 medium carrots

Dinner (633 calories

Toaster-Oven Tostada

• 1/2 cup canned black beans, rinsed

• 2 Tbsp. shredded Cheddar cheese

• 1/2 avocado, diced

• 2 Tbsp. salsa or pico de gallo

Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.

• 2 cups mixed greens, topped with 1 Tbsp. each lime juice and 2 tsp. olive oil.

Day 7

Breakfast (453 calories

Egg & Tomato Toast

A.M. Snack (239 calories)

1 cup blueberries 3 Tbsp. unsalted dry-roasted almonds

Tuna & White Bean Spinach Salad

• 2 1/2 cups baby spinach

• 2.5 oz. chunk light tuna in water, drained

• 1/4 cup canned white beans, rinsed

• 1 cup veggies of your choice (try tomatoes & cucumbers)

• 2 1/2 Tbsp. unsalted dry-roasted almonds

Combine ingredients and top salad with 1 Tbsp. plus 1 tsp. each red-wine vinegar and olive oil.

P.M. Snack (256 calories)

1 medium apple 3 Tbsp. unsalted dry-roasted peanuts

Dinner (582 calories)

• 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl

• 3/4 cup Mango & Kiwi with Fresh Lime Zestand 1 Tbsp. dark chocolate chips to enjoy after dinner

Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.

Don’t Miss!

7-Day Heart-Healthy Meal Plan: 1,200 Calories7-Day Heart-Healthy Meal Plan: 1,500 Calories4 Foods to Eat For Heart Health5-Rules for a Heart Healthy Diet10 Steps to Heart HealthHealthy High-Fiber Meal PlanHeart Healthy Recipes3-Day Diabetes Meal Plan: 1,500 Calories7-Day Diet Meal Plan to Lose Weight: 1,500 Calories

Seared Salmon with Green Peppercorn Sauce

3758338.jpg

Grilled Romaine with Avocado-Lime Dressing

3757330.jpg

Mango & Kiwi with Fresh Lime Zest

Cauliflower Chicken Fried Rice

Watch: How to Make Cauliflower Chicken Fried “Rice”#

Day 1#

Day 2#

Day 3#

Day 4#

Day 5#

Day 6#

Day 7#