A busy schedule doesn't mean you can't make time for heart health. These heart-healthy dinners will have both your heart and your taste buds thanking you!
29 Days of Heart-Healthy Dinners
Updated on Mar. 01, 2024
Day 1: Feta Shrimp Skillet
My husband and I tried a dish similar to this on our honeymoon in Greece. I re-created the flavors in this recipe when we got home. When I make it now, it brings back wonderful memories. —Sonali Ruder, New York, New York
1/29
2/29
Day 2: Mediterranean Chickpeas
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Add this to your meatless Monday lineup. It’s great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Nutrition Facts:
1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein.
3/29
Day 3: Egg Roll Noodle Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1-1/2 cups: 302 calories, 12g fat (4g saturated fat), 38mg cholesterol, 652mg sodium, 33g carbohydrate (2g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat, 2 vegetable, 1-1/2 starch, 1/2 fat.
4/29
Day 4: Parmesan Chicken with Artichoke Hearts
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I’ve liked the chicken and artichoke combo for a long time. Here’s my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Nutrition Facts:
1 chicken breast half with 3/4 cup artichoke mixture: 339 calories, 9g fat (3g saturated fat), 98mg cholesterol, 667mg sodium, 18g carbohydrate (2g sugars, 1g fiber), 42g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat, 1/2 starch.
5/29
Day 5: Caesar Salmon with Roasted Tomatoes & Artichokes
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This is my “go to” recipe for quick dinners, family or guests. It’s colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona
Nutrition Facts:
1 fillet with 3/4 cup tomato mixture: 318 calories, 16g fat (3g saturated fat), 73mg cholesterol, 674mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
6/29
Day 6: Sweet Potato Lentil Stew
Total Time
5 hours 15 min
Servings
6 servings
From the Recipe Creator:
I fell in love with the spicy aromas in this sweet potato lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas
Nutrition Facts:
1-1/3 cups: 290 calories, 1g fat (0 saturated fat), 0 cholesterol, 662mg sodium, 58g carbohydrate (16g sugars, 15g fiber), 15g protein.
7/29
Day 7: Easy Asian Glazed Meatballs
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
As a writer and busy mom of three boys, I need tasty meals on the quick. We serve these glazed meatballs over a steaming bed of rice. —Amy Dong, Woodbury, Minnesota
Nutrition Facts:
1 serving: 376 calories, 23g fat (10g saturated fat), 36mg cholesterol, 1296mg sodium, 29g carbohydrate (17g sugars, 2g fiber), 13g protein.
8/29
Day 8: Cauliflower Soup
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This cheesy recipe is way tastier than any other cauliflower soup I’ve tried! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack, British Columbia
Nutrition Facts:
1 cup: 160 calories, 11g fat (6g saturated fat), 30mg cholesterol, 616mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein.
9/29
Day 9: Artichoke Chicken Pasta
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Here’s a colorful, delicious chicken dish that’s easy enough for weeknights, yet special enough for guests. Oregano, garlic and a light wine sauce add lovely flavor. —Cathy Dick, Roanoke, Virginia
Nutrition Facts:
2 cups: 378 calories, 8g fat (2g saturated fat), 64mg cholesterol, 668mg sodium, 41g carbohydrate (2g sugars, 2g fiber), 33g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1 fat.
10/29
Day 10: Mediterranean Tilapia
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
Nutrition Facts:
1 fillet: 197 calories, 4g fat (2g saturated fat), 88mg cholesterol, 446mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1/2 fat.
11/29
Day 11: Margherita Chicken
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I’ve been making this dish for years, and when I saw the same dish on the menu at Olive Garden, I knew I had a winner. Fresh basil gets all the respect in this super supper—even forks will stand at attention when it hits the table. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1 chicken breast: 273 calories, 8g fat (2g saturated fat), 98mg cholesterol, 606mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
12/29
Day 13: Chicken Paprikash
Total Time
1 hour 5 min
Servings
12 servings
From the Recipe Creator:
Some recipes for chicken paprikash include vegetables like bell peppers and celery, but not my Grandmother Alta’s. Hers was a simple combination of chicken, onions, garlic, paprika and sour cream. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 serving: 422 calories, 26g fat (8g saturated fat), 127mg cholesterol, 596mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 40g protein.
13/29
Greek Orzo Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada
Nutrition Facts:
3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
14/29
Day 15: Sausage-Stuffed Butternut Squash
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Load butternut squash shells with an Italian turkey sausage and squash mixture for a quick and easy meal. Even better, it’s surprisingly low in calories. —Katia Slinger, Columbus, Georgia
Nutrition Facts:
1 serving: 325 calories, 10g fat (4g saturated fat), 52mg cholesterol, 587mg sodium, 44g carbohydrate (10g sugars, 12g fiber), 19g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
15/29
Day 16: Artichoke Ratatouille Chicken
Total Time
1 hour 25 min
Servings
6 servings
From the Recipe Creator:
I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
16/29
Day 17: Moo Shu Mushroom Wraps
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
With so many awesome veggies out there, I’m always playing around with the ingredients in these sandwiches. Sometimes I add extra protein, too—chicken, shrimp, pork, beef and tofu all work. Check for sriracha and hoisin sauces in the Asian or international foods section of your grocery store. —Athena Russell, Greenville, South Carolina
Nutrition Facts:
2 filled wraps: 381 calories, 15g fat (2g saturated fat), 170mg cholesterol, 1234mg sodium, 48g carbohydrate (12g sugars, 4g fiber), 16g protein.
17/29
Day 18: Vegan Spaghetti Squash with Balsamic Vegetables
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
The veggies can be prepared while the squash is in the microwave, so I can have this satisfying low-carb and low-fat vegan spaghetti squash recipe on the table in about half an hour. —Deanna McDonald, Grand Rapids, Michigan
Nutrition Facts:
1 cup bean mixture with 1 cup squash: 386 calories, 16g fat (1g saturated fat), 0 cholesterol, 774mg sodium, 52g carbohydrate (15g sugars, 12g fiber), 13g protein.
18/29
Black Bean Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Black bean soup recipes are among my favorite because they're light and it most of the time don't contain meat. For this recipe, you could add lean beef or chicken for a variation. —Angee Owens, Lufkin, Texas
Nutrition Facts:
1 cup: 222 calories, 5g fat (1g saturated fat), 5mg cholesterol, 779mg sodium, 32g carbohydrate (7g sugars, 9g fiber), 11g protein.
19/29
Day 20: Mushroom Burgers
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Ready to turn over a new burger? I guarantee no one will be missing the beef after tasting these vegetarian burgers. They’re moist, tender and full of flavor. —Denise Hollebeke, Penhold, Alberta
Nutrition Facts:
1 burger: 330 calories, 13g fat (5g saturated fat), 121mg cholesterol, 736mg sodium, 42g carbohydrate (4g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 3 starch, 1 medium-fat meat, 1/2 fat.
20/29
Day 21: Creamy Lentils with Kale Artichoke Saute
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I’ve been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good that even those who aren’t big fans of kale gobbled it up. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
1 serving: 321 calories, 6g fat (2g saturated fat), 1mg cholesterol, 661mg sodium, 53g carbohydrate (1g sugars, 5g fiber), 15g protein.
21/29
Day 22: Summertime Orzo & Chicken
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This easy-as-can-be main dish is likely to become a summer staple at your house. It’s that good! If you prefer, grill the chicken breasts instead of cooking in a skillet. —Fran MacMillan, West Melbourne, Florida
Nutrition Facts:
1-1/4 cups: 320 calories, 7g fat (2g saturated fat), 65mg cholesterol, 742mg sodium, 32g carbohydrate (3g sugars, 2g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
22/29
Day 23: Sweet Potato & Bean Quesadillas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious. —Brittany Hubbard, St. Paul, Minnesota
Nutrition Facts:
1 quesadilla with 3 tablespoons salsa: 306 calories, 8g fat (3g saturated fat), 15mg cholesterol, 531mg sodium, 46g carbohydrate (9g sugars, 6g fiber), 11g protein.
23/29
Day 24: Italian Chicken Chardonnay
Total Time
5 hours 20 min
Servings
6 servings
From the Recipe Creator:
One day I needed to have dinner ready when we walked in the door after work and school. I altered a skillet dish that my family likes, creating this delicious slow-cooker meal. It’s perfect for a weeknight but nice enough for company, too. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1 serving: 282 calories, 5g fat (2g saturated fat), 103mg cholesterol, 550mg sodium, 16g carbohydrate (6g sugars, 5g fiber), 43g protein. Diabetic Exchanges: 5 lean meat, 1 starch.
24/29
Slow-Cooker Pork Chops & Potatoes
Total Time
8 hours 30 min
Servings
6 servings
From the Recipe Creator:
Here’s a meal that feels homey and Sunday-special. When my sister gave me this recipe, it was for a casserole baked in the oven, but I’ve adapted it to make slow-cooker pork chops and potatoes, as well as a stovetop version. Everyone who tastes it seems to love it. —Elizabeth Johnston, Glendale, Arizona
Nutrition Facts:
1 each: 372 calories, 12g fat (4g saturated fat), 90mg cholesterol, 389mg sodium, 29g carbohydrate (6g sugars, 2g fiber), 35g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
25/29
Day 26: Slow-Cooked Stuffed Peppers
Total Time
3 hours 15 min
Servings
4 servings
From the Recipe Creator:
My favorite kitchen appliance is the slow cooker, and I use mine more than anyone else I know. It does a great job with this good-for-you dish. —Michelle Gurnsey, Lincoln, Nebraska
Nutrition Facts:
1 stuffed pepper: 317 calories, 10g fat (5g saturated fat), 30mg cholesterol, 565mg sodium, 43g carbohydrate (6g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat.
26/29
Day 27: Turkey Meat Loaf
Total Time
1 hour 15 min
Servings
10 servings
From the Recipe Creator:
I first made this recipe when my husband and I had to start watching our diet. Since then, I’ve been asked to make my turkey meat loaf many times. —Ruby Rath, New Haven, Indiana
Nutrition Facts:
1 slice: 195 calories, 8g fat (2g saturated fat), 63mg cholesterol, 188mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
27/29
Day 28: One-Pot Unstuffed Cabbage
Total Time
1 hour 35 min
Servings
6 servings
From the Recipe Creator:
Here is one of my favorite ways to cook and enjoy cabbage. It has all the good flavor of regular cabbage rolls, but it’s a lot less bother to make. In fact, it’s a one-pot meal! —Mrs. Bernard Snow, Lewiston, Michigan
Nutrition Facts:
1 serving: 291 calories, 7g fat (3g saturated fat), 47mg cholesterol, 659mg sodium, 40g carbohydrate (16g sugars, 7g fiber), 20g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
28/29
Day 29: Grilled Tilapia with Pineapple Salsa
Total Time
20 min
Servings
8 servings (2 cups salsa)
From the Recipe Creator:
Years ago I found a grilled tilapia recipe in a seafood cookbook. The pineapple salsa with cilantro has a touch of spice and goes so well with the flaky, tender fish. —Beth Fleming, Downers Grove, Illinois
Nutrition Facts:
1 fillet with 1/4 cup salsa : 131 calories, 3g fat (1g saturated fat), 55mg cholesterol, 152mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 fruit.
29/29
Day 30: Zucchini Crust Pizza
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
My mother-in-law shared the recipe for this unique pizza with me. It's just right for brunch, lunch or a light supper. Loosen the nutritious zucchini crust from the pan with a metal spatula. —Ruth Denomme, Englehart, Ontario
Nutrition Facts:
1 piece: 188 calories, 10g fat (5g saturated fat), 30mg cholesterol, 514mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 14g protein.
Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 fat.
