Here’s a delicious and practical 7-day heart-healthy meal plan designed to support cardiovascular wellness. It’s based on the Mediterranean and DASH diets, emphasizing fiber-rich foods, lean proteins, healthy fats, and low sodium.
🗓️ Weekly Heart-Healthy Meal Plan
Day 1 – Monday
- Breakfast: Oatmeal with blueberries, walnuts, and a splash of almond milk
- Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumbers, and olive oil vinaigrette
- Snack: Apple slices with almond butter
- Dinner: Quinoa-stuffed bell peppers with black beans, corn, and avocado
Day 2 – Tuesday
- Breakfast: Greek yogurt with chia seeds, strawberries, and a drizzle of honey
- Lunch: Whole grain wrap with hummus, spinach, shredded carrots, and grilled chicken
- Snack: Handful of unsalted mixed nuts
- Dinner: Baked cod with lemon and herbs, steamed broccoli, and brown rice
Day 3 – Wednesday
- Breakfast: Smoothie with spinach, banana, flaxseed, and unsweetened almond milk
- Lunch: Lentil soup with whole grain toast and side salad
- Snack: Baby carrots and guacamole
- Dinner: Turkey meatballs over whole wheat spaghetti with tomato basil sauce
Day 4 – Thursday
- Breakfast: Avocado toast on whole grain bread with a poached egg
- Lunch: Chickpea and cucumber salad with olive oil, lemon, and fresh herbs
- Snack: Low-fat cottage cheese with pineapple chunks
- Dinner: Grilled shrimp with farro and roasted Brussels sprouts
Day 5 – Friday
- Breakfast: Whole grain waffles topped with sliced bananas and a sprinkle of flaxseed
- Lunch: Tuna salad (made with olive oil and mustard) over arugula and cherry tomatoes
- Snack: Pear and a few almonds
- Dinner: Stir-fried tofu with bok choy, bell peppers, and brown rice
Day 6 – Saturday
- Breakfast: Scrambled eggs with spinach and tomatoes, whole grain toast
- Lunch: Black bean and avocado bowl with quinoa and lime dressing
- Snack: Cucumber slices with hummus
- Dinner: Baked chicken breast with sweet potatoes and sautéed kale
Day 7 – Sunday
- Breakfast: Overnight oats with raspberries, chia seeds, and cinnamon
- Lunch: Mediterranean platter: hummus, tabbouleh, olives, whole grain pita, and grilled veggies
- Snack: Orange slices and sunflower seeds
- Dinner: Grilled veggie and chickpea curry with brown rice