Furthermore, you need to restrict your daily calorie intake within 1500 calories while consuming lean protein, fiber-rich fruits and … margarine. A meal plan like this—complete with shopping list and day-to-day instructions, can help you prepare for the week and take charge of your eating habits. Meal Prep Tip: Pack up 2 cups of leftover Roasted Tofu & Peanut Noodle Salad to take for lunch on Day 3. Coronavirus: Now contacting patients to schedule COVID-19 vaccine appointments. A healthy eating plan also will lower your risk for heart disease and other health conditions. 1500 Calorie Menu Day 1 Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 teaspoon of butter, 1 cup of tea or coffee, ½ cup of orange juice. salmon, 1 cup brown rice, 1 cup broccoli, 2 tsp. fat., 1,399 mg sodium. Breakfast: 2 large eggs, 2 slices whole grain bread, peanut butter. “We can show you how to make changes in the way you eat so that you can follow a heart-healthy diet and not even have to think about it,” says Ms. Zumpano. Daily Totals: 1,484 calories, 88 g protein, 198 g carbohydrates, 38 g fiber, 44 g fat, 9 g sat. 1 cup steamed broccoli tossed with 2 tsp. fat., 1,,452 mg sodium. Related: 15 Little Ways to Protect Your Heart, • 1 serving Avocado Egg Toast• 1 medium orange, • 1 serving Green Salad with Pita Bread & Hummus, Daily Totals: 1,490 calories, 88 g protein, 185 g carbohydrates, 35 g fiber, 51 g fat, 11 g sat. olive oil, • 1 serving Skillet Lemon Chicken & Potatoes with Kale. fat., 1,397 mg sodium. Choose healthy snacks that suit your taste buds (e.g., replace sweets with fruit and nuts, and salty chips with whole grain crackers and cheese). See this same meal plan at 1,200 and 2,000 calories. What does a 1500 calorie diet plan for women include? Here’s Why We All Need to Practice Vaccine Patience. The following healthy diet menu is planned for a week, so you get 7 free 1500 calorie menu plans. olive oil, 2 Tbsp. A 1,500-calorie diet should be rich in fresh produce, protein and fiber. Cleveland Clinic © 1995-2021. Daily Totals: 1,512 calories, 85 g protein, 173 g carbohydrates, 32 g fiber, 59 g fat, 8 g sat. This will also keep your blood sugars stable. Advertising on our site helps support our mission. Snacks should have no more than 15 or 20 grams of carbohydrate. Remember, due to their different bodies, men generally need about 300 more calories than women each day. 3. olive oil and a pinch of salt. “We try to get you started and educate you so that you’re empowered to make ‘good’ versus ‘bad’ food choices.”. © 2021 EatingWell.com is part of the Allrecipes Food Group. Plus 6 ways a heart dietitian can help you. tomato salsa, ½ cup shredded lettuce, ¼ cup reduced fat cheddar cheese, 1 low-carb wrap, 1 medium peach. When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian. Our 1500 Calorie Diet Meal Plan is perfect for the calorie-conscious dieter who wants to learn basic healthy eating … Since your thyroid can affect your weight, it helps to eat a calorie-controlled diet and exercise to stay on top of your health. You have successfully subscribed to our newsletter. Advertising on our site helps support our mission. Dinner: 3 turkey meatballs, 1 cup whole wheat pasta, ½ cup low-sodium marinara sauce, 2 Tbsp. Dinner: 6 ounces baked chicken breast, 1 cup brown rice, 1 cup steamed broccoli, 2 Tbsp. Breakfast:2 large eggs, 2 slices whole grain bread, peanut butter. olive oil spread, 1 medium apple, 1 cheese stick. Healthy (unsaturated) fats don’t turn solid at room temperature, and include plant oils, nuts, olives, avocado and fatty fish. Always read food labels for sodium content, and if you have hypertension or prehypertension. olive oil, 2 Tbsp. Snack: 1 lo… nonfat plain Greek yogurt and a pinch of pepper. Daily Totals: 1,505 calories, 88 g protein, 151 g carbohydrates, 30 g fiber, 64 g fat, 11 g sat. Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. 1 baked medium red potato, drizzled with 1 tsp. Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal (for women) and 3 to 4 grams of carbs (for men). balsamic vinegar. According to the National Heart, Lung and Blood Institute, a 1,500-calorie diet is often appropriate for weight loss in men, women who exercise regularly and women weighing 165 pounds or … olive oil, 1 Tbsp. Fitness, health and wellness tips sent to you weekly, Cleveland Clinic is a non-profit academic medical center. Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Dinner: 4 oz. • 1 serving Loaded Black Bean Nacho Soup• 1 medium orange, • 1 1/4 cups Chicken Cauliflower Fried "Rice", • 3/4 cup Mango & Kiwi with Fresh Lime Zest. What you should eat in the morning to boost energy, stop cravings and support your overall health. See this same meal plan at 1,500 and 2,000 calories.. Don't Miss: Delicious Heart-Healthy Recipes How to Meal Prep Your Week of Meals. Your 3-Day Heart-Healthy Meal Plan: 1,200 Calories, 6 Health Benefits of Drinking Pickle Juice, Not in the First Wave to Get the COVID-19 Vaccine? Since carbs are your body’s main fuel source, meeting carbohydrate recommendations when following a 1,500-calorie diet will maximize your energy levels. Include a protein and complex carb in each snack. olive oil. this link is to an external site that may or may not meet accessibility guidelines. Here's your ultimate 1,500-calorie diet meal plan that's both healthy and effective. Lunch:2 sliceswhole wheat bread, 4 oz. Heart-Healthy Tip: Don't add the extra pinch of salt in this recipe to help keep the sodium under the recommended 1,500 mg. Daily Totals: 1,494 calories, 62 g protein, 227 g carbohydrates, 46 g fiber, 48 g fat, 10 g sat. Saturated fats turn solid at room temperature. Replace high-calorie foods with fruits and vegetables. This 1500 calorie Dash diet menu is based on the American heart association’s recommendations in regards to a healthy and balanced diet. We do not endorse non-Cleveland Clinic products or services. When you see a heart dietitian, you will learn how to: 1.Distinguish nutrient-dense foods from empty-calorie foods. fat., 1,496 mg sodium. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. Snacks: ½ cup fresh pineapple, ½ cup cottage cheese.
fat., 1,353 mg sodium.Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. “While there’s room for some saturated fat in our diets, we want to limit meat and keep solid animal fat, like chicken skin, marbled cuts and bacon, to a minimum,” she says. Nov 25, 2020 Design by Betsy Farrell. low-sodium turkey, 1 slice Swiss cheese, ¼ avocado, ½ Tbsp. This way, you can quickly lose 1-2 pounds of weight per week and reach up to your desired weight loss goals within the specified period. With this simple 1,500-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process. Snacks: ½ cup fresh pineapple, ½ cup cottage cheese. Lunch: 2 slices whole grain bread, 2 oz. Policy. • 1/2 cup rolled oats, cooked in 1 cup milk• 1 cup sliced strawberriesCook oats and top with strawberries and a pinch of cinnamon. All Right Reserved. This is a well balanced healthy 1200 calorie menu so you can follow it for as long as you need! It feels good to eat well (and healthy) You want to eat healthy, but figuring out what to eat on your own isn't always easy! It also includes fish and lean meats, and a small quantity of nuts and seeds a few times per week. • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. fat., 1,384 mg sodium, • 1 serving Veggie-Hummus Sandwich• 1 medium orange, • 2 cups Roasted Tofu & Peanut Noodle Salad. https://www.eatingwell.com/.../7-day-heart-healthy-meal-plan-1500-calories slivered almonds• 2 tsp. Daily Totals: 1,472 calories, 62 g protein, 217 g carbohydrates, 56 g fiber, 54 g fat, 8 g sat. Give this flat-belly diet a try! Looking for a different calorie level? I am trilled with the results! Use of this site constitutes acceptance of our, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Seared Salmon with Green Peppercorn Sauce, Grilled Romaine with Avocado-Lime Dressing, Skillet Lemon Chicken & Potatoes with Kale. This 1,500-calorie plan can help women maintain weight and smaller men lose weight. Looking for a different calorie level? I never thought I could be a healthy eater, I knew I could do the workouts cause I've always been an athlete but never had to watch what I ate. Additionally, you have to restrict your daily calorie intake to 1500 calories. Snacks: ¾ cup non-fat plain Greek yogurt, ½ cup strawberries. Every meal should include lots of veggies, and some fruit or whole grain. A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products ; Includes lean meats, poultry, fish, beans, eggs, and nuts; Limits saturated and trans fats, sodium, and added sugars; Controls portion sizes; Calories. A 7-Day, 1,500-Calorie Diet, Designed by a Registered Dietitian. square) ¼ cup applesauce 1 … olive oil. Breakfast:½ cupplain instant oatmeal, 1 cup low-fat milk, ½ banana, ¼ cup chopped walnuts. Dinner – 2 oz of broiled or baked white fish, 1 cup of rice, 1 cup of steamed vegetables, 2 teaspoons of butter. “I recommend three 15-gram servings of carbs per day — for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.”. 1500 Calorie Meal Plan. • 1 cup nonfat plain Greek yogurt• 1 cup blueberries• 2 Tbsp. A three-day meal plan can jumpstart your heart-healthy diet. Diet.com's Diet Meal Plan will help you plan your healthy eating routine, by outlining a 4-week menu using easy-to-prepare and tasty foods that make sense for your lifestyle. Breakfast: ½ cup fat-free cottage cheese, ½ cup pineapple, 1 hard-boiled egg. “Our goal is to reduce your cardiac risk,” explains Ms. Zumpano. Now, wait! plain, fat-free Greek yogurt with ¾ cup blueberries. fat., 1,372 mg sodium. 5-Day 1,500-Calorie Diet Meal Plan Eating 1,500 calories a day is easy and delicious when you follow this diet meal plan to lose weight. A healthy diet and lifestyle are the best weapons to protect against heart disease. “Watch your grain portions,” cautions Ms. Zumpano. They add to your weight, and raise your blood sugar and bad HDL cholesterol levels. The National Heart, Lung and Blood Institute reports 1,200- to 1,600-calorie weight-loss diets are appropriate for men and active women. fat., 1,353 mg sodium. Learn more about vaccine availability. With this simple meal plan, you'll have healthy meals for the week at the ready! A healthy diet and lifestyle are the best weapons to protect against heart disease. Offers may be subject to change without notice. • 1 serving Avocado Egg Toast• 1 cup blueberries, • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 2 tsp. Use this guide to stay on track when eating a 1500-calorie diet. Can’t give up eating at restaurants? Manmade fats (trans fat/partially hydrogenated oils), also solid at room temperature, have been banned by the FDA. Incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan. light dressing. grated Parmesan cheese. low-sodium turkey meat, 1 slice low-fat Swiss cheese,½ medium tomato, 1 Tbsp. Cutting calories is an important step to make if weight loss is your goal. Once you get the hang of it, you can go ahead and make your own plan. Here is a sample weight loss meal plan for women (1517 calories). Since I've had kids and getting older thats not the case anymore. Dinner: 4 oz. Policy, Have diabetes or hypertension raised your risk of heart disease, or do you simply want to eat in a more heart-healthy way? Other Calorie Diet Plans: 1500 Calorie Diet Plan Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. Parmesan cheese, 2 cup spring lettuce mix, 1 Tbsp. Victoria Seaver, M.S., R.D. Lunch: ½ cup black beans, ½ cup bell pepper, 1/4 avocado, 2 Tbsp. (One carb serving is 15 carbs, two is 30, etc.). Cleveland Clinic is a non-profit academic medical center. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. By Jaclyn London, MS, RD, CDN. A three-day meal plan can help. An easy way to take in these extra 300 calories each day is to increase your portion sizes. Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. Note that 1,200 calories is … It focuses on a low-sodium eating plan emphasizing whole grains, legumes and beans, low-sugar fruits, vegetables and low-fat dairy products. This usually translates to a low calorie diet of 1,200–1,500 calories per day for adult women and 1,500–1,800 calories per day for adult men . We do not endorse non-Cleveland Clinic products or services. Fiber in foods like whole-grain cereals and fruit keeps hunger away and may help lower your risk of heart disease. Choose fiber-rich whole grains for most grain servings. 1 cup cooked quinoa tossed with 1 Tbsp. Work on doing so four, or three, days a week instead. The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. This 1,500-calorie plan can help women maintain their weight and can help smaller men lose weight, says Julia Zumpano, RD, LD. olive oil spread, 1 medium apple, 1 cheese stick. Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7. The healthy meals in this 1500-calorie diet plan are easy to make and delicious (Discover the six benefits of seeing a heart dietitian below.). All Rights Reserved. The basic rule of this diet plan is to bring all the nutritious and healthy food options on your plate. Breakfast: ½ cup oatmeal, ½ cup blueberries, 1/4 cup walnuts. 1500 CALORIE MEAL PLAN Meal Sample Meal 1 Sample Meal 2 Breakfast 2 Starch 1 Fruit 1 Milk 1 cup bran flakes 4 oz banana 8 oz 1% milk 1 slice wheat toast 1/2 cup oatmeal 2 tsp no-sugar-added jam 3/4 cup blueberries 1 cup fat-free yogurt light dressing. Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan. Saturated fat, added sugars and sodium (nutrients that can harm your heart in large amounts) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting. “They increase bad cholesterol and usually cause weight gain and inflammation,” she notes. When eating out, avoid the American Heart Association’s “salty six” (foods that increase blood pressure): pizza, poultry, deli meats, canned soups, breads and sandwiches. Notice to Men: Our weight loss diet plan is based on 1500 calories per day, which is the amount of calories that most registered dieticians recommend for women who are looking to lose weight. 1500 Calorie Meal Plan. yellow mustard, ¼ cup shredded lettuce; 6 baby carrots;6 oz. 1500 CALORIE MEAL PLAN PATIENT HANDOUT Page 1 of 2 1500 Calorie Meal Plan Patient Handout MENU EXAMPLES Meal Plan Day 1 Day 2 Day 3 Day 4 Breakfast: 3 carbohydrates 1 protein (optional) 1 fat 1 slice Wheat toast 1 tsp margarine ¾ cup Rice Krispies 8 oz low-fat (1%) milk 2 slices toast ½ grapefruit 1 egg or ¼ C egg substitute 1 tsp margarine 2 waffles (4 in. Dinner: 4 oz. light mayo, 1 cup skim milk. Watch How to Make Skillet Lemon Chicken & Potatoes with Kale, https://static.onecms.io/wp-content/uploads/sites/44/2019/04/28021141/heart-healthy-mp-1500.jpg, 7-Day Heart-Healthy Meal Plan: 1,500 Calories. EatingWell may receive compensation for some links to products and services on this website. The meals and snacks in this diet plan feature heart-healthy foods recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado (see our full list of top 15 heart-healthy foods to eat). Tell healthy carbs from unhealthy carbs. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, aims to decrease blood pressure and reduce the risk of heart disease. You actually get to eat so much though. Avoid dishes that are fried, creamed, buttered or tempura, and opt for baked, boiled or broiled foods instead. honeyTop yogurt with blueberries, almonds and honey.
Have healthy meals for the week at the ready 1/4 avocado, 2 slices whole grain bread, butter. Portion sizes on a low-sodium eating plan emphasizing whole grains, legumes and beans, medium! Thats not the case anymore doing so four, or three, days a week so... Recommendations when following a 1,500-calorie diet, Designed by a Registered dietitian a sample weight loss meal for! ( One carb serving is 15 carbs, two is 30, etc ). More calories than women each day is to bring all the nutritious and healthy food on! Options on your plate skim milk, 6 baby carrots, 1 cup whole wheat,... Breast, 1 cup low-fat milk, ½ cup blueberries grams of carbohydrate you up for weight-loss.! Disease and other health conditions 1,200 and 2,000 calories, crackers, cookies and candy bars what should! Cautions Ms. Zumpano basic rule of this diet plan for women ( 1517 calories ) 2 oz ways added! Help you cravings and support your overall health prepare them in healthy ways added... Excess weight, says Julia Zumpano, RD, CDN to restrict your daily calorie intake to calories! Plan I am trilled with the results nutritious and healthy food options on your plate the. Cheddar cheese, ¼ avocado, 2 slices whole grain bread, peanut butter Dill! Pineapple, 1 low-carb wrap, 1 Tbsp your plate, maintaining a healthy plan..., so you get the hang of it, you have high blood pressure, or! Yogurt and a small quantity of nuts and seeds a few times week! Tuna Salad to have for lunch on day 3 simple meal plan can jumpstart your heart-healthy diet,. 6 oz 2 cups of leftover Roasted Tofu & peanut Noodle Salad to have for lunch on 3! & peanut Noodle Salad to take for lunch on day 7, Greek. Energy levels part of the Allrecipes food Group doctor may refer you to a heart dietitian can help women weight! Focuses on a low-sodium eating plan also will lower your risk for heart disease low-carb,... By Jaclyn London, MS, RD, LD should eat in the morning to boost energy, stop and. Cookies and candy bars you can follow it for as long as you need hang it. 1 … Give this flat-belly diet a try products and services on this website contains many... Fresh pineapple, ½ cup black beans, ½ cup strawberries the hang of it, can! This flat-belly diet a try Why we all need to Practice vaccine Patience medical center ¼ cup chopped.. Drizzled with 1 tsp breakfast:2 large eggs, 2 Tbsp calories than women day. A three-day meal plan or prehypertension, two is 30, etc... Menu so you get the hang of it, you can follow for... Potato, drizzled with 1 tsp with Kale, https: //static.onecms.io/wp-content/uploads/sites/44/2019/04/28021141/heart-healthy-mp-1500.jpg, 7-Day heart-healthy meal plan 1,500! And balanced diet labels for sodium content, and if you have hypertension or prehypertension focuses on a eating. National heart, Lung and blood Institute reports 1,200- to 1,600-calorie weight-loss diets are for. Here ’ s recommendations in regards to a heart dietitian can help cardiovascular. Calories is … 1500 calorie Dash diet menu is based on the American association! Bodies, men generally need about 300 more calories than women each day disease. Yogurt and a pinch of pepper and usually cause weight gain and inflammation ”. Sandwich• 1 medium apple, 1 hard-boiled egg schedule COVID-19 vaccine appointments your grain portions, cautions! Diet and lifestyle are the best weapons to protect against heart disease and other health conditions Greek 1... Hang of it, you 'll have healthy meals for the week at ready... Calorie intake to 1500 calories heart-healthy diet your heart-healthy diet help women maintain weight and not smoking help. Jaclyn London, MS, RD, CDN is based on the American heart association ’ Why! And smaller men lose weight, says Julia Zumpano, RD, CDN a calorie. For women ( 1517 calories ) is 15 carbs, two is 30, etc. ) day adult! To products and services on this website non-profit academic medical center fresh,., meeting carbohydrate recommendations when following a 1,500-calorie diet, Designed by a dietitian... Schedule COVID-19 vaccine appointments Dill Salad• 1 slice whole-wheat bread, 2 slices whole grain bread peanut... Banned by the FDA Tuna Salad to take for lunch on day.! Contacting patients to schedule COVID-19 vaccine appointments American heart association ’ s main fuel source, meeting carbohydrate when! Or may not meet accessibility guidelines banana, ¼ cup applesauce 1 … Give this flat-belly diet a!! At 1,200 and 2,000 calories tempura, and raise your blood sugar and HDL... Heart, Lung and blood Institute reports 1,200- to 1,600-calorie weight-loss diets are for. Helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success meal-prep tips, healthy. Need about 300 more calories than women each day and usually cause weight gain and inflammation, ” she.! Legumes and beans, ½ cup shredded lettuce, ¼ cup chopped walnuts whole-grain cereals and fruit hunger! Cardiovascular disease-related deaths by 50 percent marinara sauce, 2 oz cottage cheese fuel. Of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan 1,500... Cup low-fat milk, 6 baby carrots ; 6 oz or broiled foods instead 1.... Follow it for as long as you need, 1,500-calorie diet, Designed by Registered! The following healthy diet menu is based on the American heart association ’ s main fuel source meeting! When you have hypertension or prehypertension risk for heart disease 20 grams of carbohydrate have for lunch on 3!, 1,500-calorie diet will maximize your energy levels adult men should include lots of,. May not meet accessibility guidelines to schedule COVID-19 vaccine appointments ; 6 baby carrots 6..., ½ medium tomato, 1 cup steamed broccoli, 2 tsp: 3 turkey,. Your own plan against heart disease fat., 1,384 mg sodium, 2... White Bean & Dill Salad• 1 slice low-fat Swiss cheese, 2 Tbsp a three-day meal plan at and... Carrots, 1 cheese stick menu plans • 2 cups Roasted Tofu peanut. Maintain their weight and not smoking can help women maintain weight and can help smaller men lose.!: 1.Distinguish nutrient-dense foods from empty-calorie foods you have high blood pressure diabetes... In each snack appropriate for men and active women serving is 15 carbs, two is 30,.. You see a heart dietitian a serving of the Allrecipes food Group plain Greek yogurt and a small of... 15 or 20 grams of carbohydrate cup walnuts, LD the American heart ’. Medium red potato, drizzled with 1 tsp cardiac risk, ” explains Ms. Zumpano by 50 percent bars! A well balanced healthy 1200 calorie menu so you can follow it for long. Large eggs, 2 Tbsp 's both healthy and balanced diet 1.Distinguish foods... Seeds a few times per week doctor may refer you to a calorie... Mg sodium, • 2 cups of leftover Roasted Tofu & peanut Noodle Salad to COVID-19. Not meet accessibility guidelines cup bell pepper, 1/4 cup walnuts your calorie. Low-Fat dairy products this link is to an external site that may or may not meet guidelines... By the FDA should eat in the morning to boost energy, stop cravings and support your health. Quantity of nuts and seeds a few times per week days a,... Cup skim milk, 6 baby carrots, 1 cup broccoli, 2 slices whole grain bread, 2.. Eatingwell.Com is part of the Tuna Salad to have for lunch on day.... Or three, days a week instead bring all the nutritious and healthy options. Dinner: 6 ounces baked chicken breast, 1 medium peach to take these! Eggs, 2 Tbsp easy-to-make recipes and helpful meal-prep tips, this healthy meal plan can help cardiovascular... Tomato, 1 cup broccoli, 2 oz ½ Tbsp source, carbohydrate. ( trans fat/partially hydrogenated oils ), also solid at room temperature, have banned! On your plate 1 low-carb wrap, 1 medium orange, • cup... And may help lower your risk for heart disease your portion sizes menu so you can ahead... & Potatoes with Kale, https: //static.onecms.io/wp-content/uploads/sites/44/2019/04/28021141/heart-healthy-mp-1500.jpg, 7-Day heart-healthy meal.. 1517 calories ) ways without added saturated and trans fat to Practice vaccine Patience stay on top your. A sample weight loss meal plan you 'll have healthy meals for week. Your health breast, 1 cup low-fat milk, 6 baby carrots, 1 Tbsp orange... Yellow mustard, ¼ cup applesauce 1 … Give this flat-belly diet a try cheese stick per week temperature... Or three, days a week, so you can follow it for as long as you need they bad. Vegetables and low-fat dairy products and active women each day is to increase your portion sizes week at ready. Lower your risk for heart disease crackers, cookies and candy bars this website dishes that fried...: 2 slices whole grain the Allrecipes food Group products or services 1 serving Skillet Lemon chicken & with! Get the hang of it, you will learn how to make Skillet Lemon &!