If you're following a heart-healthy diet, this meal plan is for you! Recipes are lower in sodium and saturated fat, higher in fiber and packed with fresh fruits and veggies.
7-Day Heart-Healthy Meal Plan
Updated on Jan. 31, 2022
1/21
Day 1 Breakfast: Spiced Blueberry Quinoa
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio
Nutrition Facts:
1 cup: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 479mg sodium, 59g carbohydrate (25g sugars, 7g fiber), 9g protein.
2/21
Waldorf Turkey Pitas
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Living in New York City means not having a lot of time to prepare meals. This recipe is quick, easy and healthy, making it perfect for my lifestyle. —Kevin Sobotka, Staten Island, New York
Nutrition Facts:
2 filled pita halves: 363 calories, 7g fat (3g saturated fat), 75mg cholesterol, 626mg sodium, 48g carbohydrate (14g sugars, 7g fiber), 30g protein.
3/21
Chicken with Citrus Chimichurri Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Chimichurri is a green sauce from South America that goes with grilled meats. My citrus version brightens up grilled chicken, which gets its juiciness from brining. —Tyffanie Perez, Springville, Utah
Nutrition Facts:
1 chicken breast half with 2 tablespoons sauce: 427 calories, 31g fat (5g saturated fat), 94mg cholesterol, 279mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein.
4/21
Day 2 Breakfast: Whole Wheat Pancakes
Total Time
25 min
Servings
20 pancakes
From the Recipe Creator:
To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania
Nutrition Facts:
2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
5/21
Day 2 Lunch: Contest-Winning Easy Minestrone
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
6/21
Salmon with Horseradish Pistachio Crust
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Impress everyone at your table with this elegant but easy salmon that's delicious and nutritious. You can substitute scallions for shallots if you like. —Linda Press Wolfe, Cross River, New York
Nutrition Facts:
1 salmon fillet: 376 calories, 25g fat (5g saturated fat), 60mg cholesterol, 219mg sodium, 15g carbohydrate (3g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
7/21
Sausage-Egg Burritos
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My husband and I try to eat healthy, but finding new meals for breakfast is a challenge. By adding tomatoes, spinach and garlic to traditional eggs and egg whites, we can have a dish that is both light and satisfying.—Wendy G. Ball, Battle Creek, Michigan.
Nutrition Facts:
1 burrito: 258 calories, 10g fat (2g saturated fat), 134mg cholesterol, 596mg sodium, 24g carbohydrate (1g sugars, 4g fiber), 20g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1/2 fat.
8/21
Lemony Garbanzo Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 serving: 363 calories, 19g fat (3g saturated fat), 4mg cholesterol, 478mg sodium, 41g carbohydrate (10g sugars, 10g fiber), 11g protein.
9/21
Pepper Steak with Potatoes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I added sliced red potatoes to one of my favorite recipes for Asian-style pepper steak. Now this hearty supper satisfies everyone at home, including hungry guys with big appetites. —Kristine Marra, Clifton Park, New York
Nutrition Facts:
1 cup: 277 calories, 10g fat (2g saturated fat), 55mg cholesterol, 179mg sodium, 27g carbohydrate (0 sugars, 3g fiber), 23g protein. Diabetic Exchanges: 2 meat, 2 vegetable, 1 starch.
10/21
Get-Up-and-Go Granola
Total Time
45 min
Servings
7-1/2 cups
From the Recipe Creator:
My family loves to have this soul-warming granola before hiking, biking or even when camping. It smells delicious while baking up and you can easily make in large batches for special occasions or to send in gift packages to family and friends. —Sabrina Olson, Otsego, Minnesota
Nutrition Facts:
1/2 cup: 255 calories, 10g fat (1g saturated fat), 0 cholesterol, 84mg sodium, 40g carbohydrate (15g sugars, 5g fiber), 7g protein.
11/21
Hummus & Veggie Wrap-Up
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
12/21
Turkey Medallions with Tomato Salad
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
This is a quick-to-cook meal using turkey medallions with a crisp coating. The turkey is enhanced by the bright flavor of a simple tomato salad. —Gilda Lester, Millsboro, Delaware
Nutrition Facts:
1 serving: 351 calories, 21g fat (3g saturated fat), 68mg cholesterol, 458mg sodium, 13g carbohydrate (4g sugars, 2g fiber), 29g protein.
13/21
Breakfast Sweet Potatoes
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed sweet potato: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein.
14/21
Turkey Salsa Bowls with Tortilla Wedges
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
Delicious and nutritious, this dish was a favorite of the kids who participated in the junior chef classes I taught at my church. The recipe encouraged creativity and healthy eating as students designed their own salsa bowls using whole grains, vegetables and lean protein. —Jean Gottfried, Upper Sandusky, Ohio
Nutrition Facts:
1 serving: 279 calories, 7g fat (1g saturated fat), 39mg cholesterol, 423mg sodium, 36g carbohydrate (4g sugars, 6g fiber), 18g protein. Diabetic exchanges: 2 starch, 2 lean meat, 1 vegetable.
15/21
Black Beans and Pasta
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
This black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon
Nutrition Facts:
1-1/4 cups: 255 calories, 3g fat (0 saturated fat), 0 cholesterol, 230mg sodium, 45g carbohydrate (4g sugars, 9g fiber), 12g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
16/21
Overnight Oatmeal
Total Time
10 min
Servings
1 serving
From the Recipe Creator:
Start this breakfast the night before so you can get some extra sleep in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana
Nutrition Facts:
1 serving: 345 calories, 13g fat (2g saturated fat), 4mg cholesterol, 53mg sodium, 53g carbohydrate (31g sugars, 5g fiber), 10g protein.
17/21
Chicken Pasta Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
Nutrition Facts:
1-1/2 cups: 263 calories, 6g fat (1g saturated fat), 20mg cholesterol, 405mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 16g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat.
18/21
Cod and Asparagus Bake
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
1 serving: 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
19/21
Southwest Tortilla Scramble
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
Here’s my version of a deconstructed breakfast burrito that’s actually good for you. Go for hefty corn tortillas in this recipe. Flour ones can get lost in the scramble. —Christine Schenher, Exeter, California
Nutrition Facts:
1 cup: 195 calories, 7g fat (3g saturated fat), 217mg cholesterol, 391mg sodium, 16g carbohydrate (2g sugars, 2g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
20/21
Tuna and White Bean Lettuce Wraps
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you. —Heather Senger, Madison, Wisconsin
Nutrition Facts:
3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
21/21
Day 7 Dinner: Apple-Cherry Pork Medallions
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
If you think you’re too busy to cook a first-class meal, my pork medallions with tangy apple-cherry sauce, rosemary and thyme deliver the goods in a hurry. —Gloria Bradley, Naperville, IL
