You are what you eat

Today, I'd like to offer you a 7 day meal plan.  I want to get this into your hands today so that you can plan out next week's menu and head to the store to get your supplies.  Your challenge is to commit to following this meal plan-or one similar to it, all next week. I promise this won't be as bad as you think, from buying to cooking, I've kept it simple and tasty.

Try to select fresh unpackaged foods

Try to select fresh unpackaged foods

The meals and snacks in this plan incorporate heart-healthy foods: fiber-rich fruits, vegetables and whole grains, lean protein and heart-healthy fats like olive oil and avocado. Dishes are seasoned with just a little salt and lots of herbs and spices, to keep things flavorful without adding too much sodium. I've made sure that each day is within the recommended limits established by the American Heart Association for sodium, saturated fat and added sugars—nutrients to limit in a heart-healthy diet.


Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.

Day 1-

Breakfast (266 calories)

Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana

A.M. Snack (63 calories)

  • 3/4 cup blueberries

Lunch (319 calories)

Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (470 calories)

  • 1 serving Seared Salmon
    • 1 cup steamed green beans
    • 1 baked medium red potato, drizzled with 1/2 Tbsp. olive oil and a pinch each of salt and pepper.

Meal Prep Tip-Pack up the leftovers from dinner tonight to take for lunch on Day 3.

Day 2-

Breakfast (287 calories)

  • 1 cup cereal
    • 1 cup Almond or Skim Milk
    • 1/2 cup blueberries

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (330 calories)

Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.

P.M. Snack (80 calories)

  • 3/4 medium red bell pepper, sliced
    • 2 Tbsp. hummus

Dinner (425 calories)

  • 2 cups Roasted Tofu & Peanut Noodle Salad

Day 3-

Meal Prep Tip-Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.

Breakfast (276 calories)

  • 1 cup nonfat plain Greek yogurt
    • 1/2 cup blueberries
    • 1 1/2 Tbsp. slivered almonds
    • 2 tsp. honey
    Top yogurt with blueberries, almonds and honey.

A.M. Snack (102 calories)

  • 2 medium carrots
    • 2 Tbsp. hummus

Lunch (319 calories)

  • 1 1/2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (46 calories)

  • 1 cup strawberries

Dinner (437 calories)

  • 1 serving Grilled Romaine with Avocado-Lime Dressing
    • 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
    • 3/4 cup cooked quinoa

Day 4-

Breakfast (287 calories)

  • 1 cup bran cereal
    • 1 cup skim milk
    • 1/2 cup blueberries

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (335 calories)

Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (446 calories)

  • 1 serving Cod with Tomato Cream Sauce
    • 1/2 cup cooked brown rice
    • 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.

Day 5-

Meal Prep Tip

Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Breakfast (268 calories)

  • 1/2 cup rolled oats, cooked in 1 cup milk
    • 1/2 cup sliced strawberries
    Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (64 calories)

  • 1/2 bell pepper, sliced
    • 2 Tbsp. hummus

Lunch (315 calories)

Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.

P.M. Snack (42 calories)

  • 1/2 cup blueberries

Dinner (410 calories)

  • 1 1/4 cups Chicken Cauliflower Fried "Rice"
    • 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.

P.M. Snack (92 calories)

  • 3/4 cup Mango & Kiwi with Fresh Lime Zest

Day 6-

Breakfast (287 calories)

  • 1 cup bran cereal
    • 1 cup skim milk
    • 1/2 cup blueberries

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (347 calories)

  • 1 1/4 cups Chicken Cauliflower Fried "Rice"
    • 1 kiwi fruit

P.M. Snack (46 calories)

  • 1 cup strawberries

Dinner (458 calories)

Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with1 Tbsp. lime juice and 2 tsp. olive oil.

Day 7-

Breakfast (255 calories)

Egg & Tomato Toast
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana

A.M. Snack (115 calories)

  • 3/4 cup blueberries
    • 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)

Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (440 calories)

  • 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl