Skip to content

Follow a Heart Healthy Diet With This 7-Day Meal Plan

July 25, 2023

Maintaining a healthy heart is essential for overall health and well-being. One of the best ways to keep your ticker strong is by following a heart-healthy diet. But with so many options out there, it can be hard to know where to start. That’s why we’ve put together this 7-day meal plan to help you get on track!

Our heart-healthy diet meal plan is packed with delicious, nutrient-dense foods that will help support a healthy heart. From fresh fruits and vegetables to lean proteins and whole grains, each meal and snack is carefully crafted to provide maximum nutrition with minimal saturated and trans fats, sodium, and added sugars.

By incorporating this meal plan into your daily routine, you can take an important step towards reducing your risk of heart disease and improving your overall health. So why wait? Start your journey towards a healthier heart today!

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

Day 1

  • Breakfast: Oatmeal with banana and almond butter
  • Snack: Apple slices with peanut butter
  • Lunch: Grilled chicken salad with mixed greens, tomatoes, and avocado
  • Snack: Carrot sticks with hummus
  • Dinner: Baked salmon with roasted asparagus and sweet potato

Day 2

  • Breakfast: Greek yogurt with berries and granola
  • Snack: Sliced cucumber with tzatziki
  • Lunch: Quinoa and black bean bowl with roasted vegetables
  • Snack: Mixed berries and nuts
  • Dinner: Turkey chili with a side salad

Day 3

  • Breakfast: Scrambled eggs with whole-grain toast and sliced tomatoes
  • Snack: Orange slices with almonds
  • Lunch: Grilled chicken wrap with mixed greens and avocado
  • Snack: Baby carrots and grape tomatoes with ranch dressing
  • Dinner: Grilled shrimp with roasted Brussels sprouts and brown rice

Related: 7 Heart-Healthy Recipes For a Stronger Ticker

Day 4

  • Breakfast: Smoothie bowl with mixed berries, banana, and almond milk
  • Snack: Apple slices with cheese
  • Lunch: Lentil soup with a side salad
  • Snack: Greek yogurt with honey and walnuts
  • Dinner: Baked chicken with roasted sweet potatoes and green beans

Day 5

  • Breakfast: Avocado toast with a side of berries
  • Snack: Hummus with whole-grain pita chips
  • Lunch: Tuna salad with mixed greens and cherry tomatoes
  • Snack: Sliced bell pepper with hummus
  • Dinner: Grilled salmon with roasted broccoli and brown rice

Day 6

  • Breakfast: Steel-cut oats with berries and honey
  • Snack: Sliced pear with peanut butter
  • Lunch: Grilled chicken Caesar salad
  • Snack: Mixed berries and nuts
  • Dinner: Baked sweet potato with black bean chili

Day 7

  • Breakfast: Scrambled eggs with spinach and whole-grain toast
  • Snack: Mixed fruit salad
  • Lunch: Grilled chicken sandwich with mixed greens and avocado
  • Snack: Greek yogurt with honey and almonds
  • Dinner: Baked cod with roasted asparagus and brown rice

Read next: The Best Heart Healthy Frozen Dinners, Says Dietitian

Good food
people together.
So do
good emails.

What our editors love right now

Good food brings people together.
So do good emails.

  • Hidden
  • Hidden
  • Hidden
  • Hidden