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A 7-Day Cardiac Diet Meal Plan for a Healthier Heart

August 30, 2023

Maintaining a heart-healthy diet is crucial for overall well-being, and it doesn’t have to be complicated. A well-balanced cardiac diet can support your heart health by providing essential nutrients while also being delicious and satisfying. Here’s a 7-day cardiac diet meal plan to help you get started on your journey to a healthier heart.

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Day 1

  • Breakfast: Oatmeal with berries and chopped nuts
  • Lunch: Grilled chicken salad with mixed vegetables
  • Snack: Plain Greek yogurt with cucumbers and dill
  • Dinner: Baked salmon with steamed broccoli and quinoa

Day 2

  • Breakfast: Whole-grain toast with avocado and poached eggs
  • Lunch: Lentil and vegetable soup
  • Snack: Carrot sticks with hummus
  • Dinner: Grilled turkey burgers with baked sweet potato fries

Day 3

  • Breakfast: Plain Greek yogurt with nuts and mixed fruits
  • Lunch: Spinach and chickpea salad with feta cheese
  • Snack: Apple slices with almond butter
  • Dinner: Tofu stir-fry over brown rice

Day 4

  • Breakfast: Spinach, banana, berry, and almond milk smoothie
  • Lunch: Quinoa and black bean bowl with roasted vegetables
  • Snack: Mixed nuts
  • Dinner: Baked chicken breast with roasted brussels sprouts

Day 5

  • Breakfast: Scrambled eggs with sautéed spinach and whole-grain toast
  • Lunch: Whole-grain wrap with lean turkey, hummus, and veggies
  • Snack: Orange slices
  • Dinner: Grilled fish with steamed asparagus and wild rice

Day 6

  • Breakfast: Overnight oats with almond milk, chia seeds, and your choice of fruit
  • Lunch: Quinoa salad with mixed veggies and a light dressing
  • Snack: Cottage cheese bowl with pineapple chunks
  • Dinner: Grilled chicken with baked sweet potatoes

Day 7

  • Breakfast: Whole-grain pancakes with fresh berries and honey
  • Lunch: Mediterranean-style salad with grilled chicken, fresh vegetables, and feta cheese
  • Snack: Air-popped popcorn
  • Dinner: Lentil curry with brown rice and steamed vegetables

The Bottom Line

A cardiac diet doesn’t have to be complex. By incorporating these nutritious and delicious meals into your week, you’re taking positive steps toward supporting your heart health. Just remember to adjust the portion sizes to suit your individual needs.

Read next: 6 Food Swaps For a Healthier Heart

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