What's more motivating than getting to indulge in delicious meals every day?!
Wanting (or needing) to change up your lifestyle for heart health, but not sure where to start? Try this one week heart-healthy meal plan! Each delicious dish is made with nutritious ingredients that support heart health. What’s more motivating than getting to indulge in delicious meals every day?!
Benefits of Eating for Your Heart
Following a heart-healthy lifestyle is beneficial for so many aspects of your health (even more than just your heart!). In addition to reducing your risk of cardiovascular disease, these heart-healthy ingredients can help manage cholesterol, lower your blood pressure, and even prevent things like type 2 diabetes and heart failure.
Just by increasing things like fiber, omega-3’s, antioxidants, and protein in your diet, you can start your path to a healthier heart. That may sound difficult, but we’ve got the perfect meal plan that uses ingredients which contain all of the above. And not only are they super healthy, but they all taste amazing, too!
Just be sure to check with your doctor if you have any questions or concerns about your health, diet, or more!
Components of a Heart-Healthy Eating Plan
The best thing about heart healthy foods is that they are all tasty, contain lots of healthy nutrients, and are fairly easy to find at your local grocery store. These heart healthy ingredients include things like:
- Lean proteins such as seafood, poultry, and eggs.
- Fiber and antioxidant-rich fruits and vegetables.
- Nuts and seeds such as chia seeds, walnuts, and sunflower seeds.
- Legumes such as beans, lentils, and peanuts.
- Whole grains such as oats, quinoa, and whole wheat products.
- Omega-3’s from avocados, oils, nuts, and seafood.
Check out our list of Heart-Healthy Groceries for even more heart-healthy ingredients!
1 Week Heart-Healthy Meal Plan
Get ready for the best week of heart-healthy dishes! Feel free to enjoy leftovers instead of making all new meals each day. There’s plenty of time to try them all!
Breakfast: Protein Egg and Tomato on Toast
Lunch: Harvest Quinoa and Apple Salad
Dinner: Grilled Honey Lime Cilantro Chicken Skewers
Snack: Turkey and Avocado Roll Ups
Breakfast: Berry Overnight Oats
Lunch: Rainbow Salad with Sauteed Veggies and Boiled Potatoes
Dinner: Sriracha Salmon Power Bowls
Snack: Sweet and Spicy Toasted Almonds
Breakfast: Southwestern Protein Breakfast Burrito
Lunch: Mediterranean Quinoa Bowls with Spiced Tofu
Dinner: One Pan Broccoli, Sweet Potato, and Chicken Dinner
Snack: Fresh Lime and Basil Fruit Salad
Breakfast: Spinach Parmesan Baked Eggs
Lunch: Salad Nicoise With Poached Salmon
Dinner: Chickpea Stuffed Acorn Squash
Snack: Chocolate Covered Banana Bites
Breakfast: Maple Banana Quinoa
Lunch: Black Bean Burgers with Spicy Chipotle Aioli
Dinner: Pineapple Honey Shrimp Taco Bowl
Snack: Roasted Beet and Hazelnut Vegetable Dip + Veggie Sticks
Breakfast: White Bean Avocado Toast
Lunch: Summer Fish Tacos
Dinner: Farro and Black Bean Buddha Bowl
Snack: No Bake Lemon Turmeric Energy Balls
Breakfast: Hummus Breakfast Bowl
Lunch: Thai Chicken Wraps
Dinner: Quinoa and Shrimp Paella
Snack: Southwestern (Meatless) Meatballs
What do you think of this heart-healthy meal plan? Let us know in the comment section below!
Want even more heart-healthy dishes? Check out this list of 21 Easy, Heart-Healthy Dinner Recipes. Or, try some of our Top 25 Foods for Heart Health.
Don’t forget to follow us on Facebook and Pinterest! You can also subscribe to our eNewsletter to get the latest recipes and more delivered straight to you inbox.
How would you go about making a shopping list based on these meal plans? Please forgive my ignorance… I’m just getting started on this whole “meal plan” thing. I have failed miserably since I started trying in 2019. I really want to be a healthier me, as I go into my 49th year this year, because I’ve never really been healthy OR fit before, lol. Thanks so much!
Stacey, Start by seeing what you already have on hand. Then, categorize ingredients: meats, produce, fruits, dairy, etc.. Lastly, list the categorize by where they are located in the grocery store. For example, in my store I would start with
produce since that’s what I come to first. Hope this helps. 🙂