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Healthy recipes > cooking & nutrition tips >

Heart-Healthy Meal Plan

By Mindy Hermann, R.D.

These sample menus are based on the USDA's 2005 Dietary Guidelines for Americans, the American Heart Association Step 1 Diet, and the basics of heart-healthy eating. They are appropriate for most family members over the age of 2.

Breakfast
Option 1:
Oatmeal topped with berries and chopped nuts
Fat-free milk  
Option 2:
Whole grain toast with peanut butter
Sliced banana
Hot cocoa or latte made with fat-free milk
Lunch
Option 1:
Black bean soup
Grilled chicken breast on a roll with lettuce, tomato, grilled vegetables, and mustard
Low-fat or fat-free frozen yogurt with fresh fruit
Option 2:
Whole wheat pita with
hummus (chickpea spread), lettuce, tomato, diced cucumber, and olives
Carrot and celery sticks
Grapes
Afternoon Snack
Option 1:
Steamed edamame, pineapple and melon chunks, or gingersnap cookies 
Option 2:
Low-fat or fat-free yogurt, fresh fruit salad, or graham crackers
Dinner
Option 1:
Miso soup
Stir-fried tofu and assorted vegetables
Brown rice
Fresh spinach salad with sesame dressing 
Option 2:
Grilled salmon topped with salsa
Baked potato with soft margarine spread
Broccoli cooked with garlic and olive oil
Small roll
Evening Snack
Option 1:
Low-fat or fat-free yogurt
Peanuts
Option 2:
Fat-free milk
Almonds
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