healthy diet meal plan : Tips, 7-day and Menu to Improve Your Health
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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, not smoking, avoiding heavy drinking and getting enough quality sleep can have a major impact on reducing cardiovascular disease-related deaths, according to a 2023 review in the Journal of Translational Medicine.
The meals and snacks in this diet plan feature heart-healthy foods, like fiber-rich fruits, vegetables, whole grains, lean protein and healthy fats, like olive oil and avocado. Saturated fat, added sugars and sodium — nutrients that can harm your heart when eaten in large amounts — are kept to a minimum. Instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting.
By following this simple 1,200-calorie meal plan, you’ll help protect your heart, lose a healthy 1 to 2 pounds weekly and 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, $30 for 5) and the dressing separately in a small container (To buy: amazon.com, $12 for 8).
Day 1
Breakfast (271 calories)
- 1 serving Avocado-Egg Toast
A.M. Snack (84 calories)
- 1 cup blueberries
Lunch (350 calories)
P.M. Snack (62 calories)
- 1 medium orange
Dinner (457 calories)
- 1 serving Seared Salmon with Green Peppercorn Sauce
- 1 cup steamed green beans
- 1 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
Breakfast (265 calories)
- 1 cup bran cereal
- 1 cup skim milk
- 1/4 cup blueberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (62 calories)
- 1 medium orange
Dinner (429 calories)
- 1 serving Charred Shrimp, Pesto & Quinoa 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
Breakfast (297 calories)
- 1 cup nonfat plain Greek yogurt
- 3/4 cup blueberries
- 1 1/2 Tbsp. slivered almonds
- 2 tsp. honey
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (62 calories)
- 1 medium orange
Dinner (416 calories)
- 1 serving Curried Sweet Potato & Peanut Soup
- 1 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
Breakfast (265 calories)
- 3/4 cup bran cereal
- 3/4 cup skim milk
- 1/2 cup blueberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (62 calories)
- 1 medium orange
Dinner (427 calories)
- 1 serving Cod with Tomato Cream Sauce
- 3/4 cup cooked brown rice
- 1 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
Breakfast (333 calories)
- 1/2 cup rolled oats, cooked in 1 cup milk
- 1 cup raspberries
Cook oats and top with raspberries and a pinch of cinnamon.
A.M. Snack (102 calories)
- 1 medium bell pepper, sliced
- 3 Tbsp. hummus
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (84 calories)
- 1 cup blueberries
Dinner (304 calories)
- 1 1/4 cups Cauliflower Chicken 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
Breakfast (328 calories)
- 1 cup bran cereal
- 1 cup skim milk
- 1 cup blueberries
A.M. Snack (62 calories)
- 1 medium orange
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 cup raspberries
Dinner (457 calories)
- 1 serving Toaster-Oven Tostadas
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
Breakfast (355 calories)
- 1 serving Avocado-Egg Toast
- 1 cup blueberries
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (366 calories)
- 1 serving Tuna, White Bean & Dill Salad
- 1 slice whole-wheat bread, toasted
P.M. Snack (62 calories)
- 1 medium orange
Dinner (374 calories)
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.
