7-Day Heart-Healthy Meal Plan: 1,200 Calories

Submitted by admin on Tue, 09/20/2016 - 14:31

7-Day Heart-Healthy Meal Plan: 1,200 Calories

A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce heart disease-related deaths 50 percent. With this simple 1,200-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process. The meals and snacks in this plan feature heart-healthy foods, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado. 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.  

 

Day 1

Pictured Recipe: Seared Salmon with Green Peppercorn Sauce
Vegan Brussel Sprout Chips

Breakfast (271 calories)

• 1 serving Avocado Egg Toast

A.M. Snack (63 calories)

• 3/4 cup blueberries

Lunch (316 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 with Green Peppercorn Sauce
• 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.

Daily Totals: 1,181 calories, 62 g protein, 144 g carbohydrates, 27 g fiber, 44 g fat, 12 g sat. fat., 1,208 mg sodium.

 

Day 2

Pictured Recipe: Veggie-Hummus Sandwich
Vegan Brussel Sprout Chips

Breakfast (287 calories)

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

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 serving Veggie-Hummus Sandwich

P.M. Snack (80 calories)

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

Dinner (426 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

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

Daily Totals: 1,212 calories, 55 g protein, 183 g carbohydrates, 48 g fiber, 42 g fat, 6 g sat. fat., 1,324 mg sodium.

 

Day 3

Pictured Recipe: Grilled Romaine with Avocado-Lime Dressing
Vegan Brussel Sprout Chips

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 (320 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

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

Daily Totals: 1,181 calories, 80 g protein, 124 g carbohydrates, 24 g fiber, 44 g fat, 6 g sat. fat., 1,116 mg sodium.

 

Day 4

Pictured Recipe: Cod with Tomato Cream Sauce
Vegan Brussel Sprout Chips

Breakfast (265 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/4 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 (461 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.

Daily Totals: 1,217 calories, 65 g protein, 156 g carbohydrates, 38 g fiber, 46 g fat, 10 g sat. fat., 899 mg sodium.

 

Day 5

Pictured Recipe: Chicken Cauliflower Fried "Rice"
Vegan Brussel Sprout ChipsBreakfast (293 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 (319 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

Meal-Prep Tip: Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Daily Totals: 1,220 calories, 64 g protein, 141 g carbohydrates, 32 g fiber, 50 g fat, 8 g sat. fat., 1,095 mg sodium.

 

Day 6

Pictured Recipe: Toaster-Oven Tostada
Toaster-Oven Tostada

Breakfast (286 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 (457 calories)

• 1 serving Toaster-Oven Tostada

Daily Totals: 1,197 calories, 65 g protein, 170 g carbohydrates, 47 g fiber, 43 g fat, 10 g sat. fat., 1,244 mg sodium.

 

Day 7

Pictured Recipe: Lemongrass Pork & Spaghetti Squash Noodle Bowl
Vegan Brussel Sprout Chips

Breakfast (271 calories)

• 1 serving Avocado Egg Toast

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

Daily Totals: 1,195 calories, 75 g protein, 106 g carbohydrates, 28 g fiber, 59 g fat, 10 g sat. fat., 1,244 mg sodium.


Watch How to Make Cauliflower Chicken Fried "Rice"

{{EmbedVideoId:7332}}

Don't Miss!

See All of Our Healthy Meal Plans
Heart-Healthy Dinner Recipes to Help Lower Cholesterol
Our Top 15 Heart-Healthy Foods
Heart-Healthy Diet Center

Subtitle
Keep your heart healthy and lose weight with this delicious 1,200-calorie meal plan.
Large Image Path
http://images.media-allrecipes.com/userphotos/960x960/4473519.jpg
Standard Image Path
http://images.media-allrecipes.com/userphotos/960x960/4473519.jpg
Show Registration
0
Author
Victoria Seaver, M.S., R.D., Digital Meal Plan Editor
Drupal Six Content Type
page
Has Right Rail
On
Has Social Share
On
Teaser Copy
Keep your heart healthy and lose weight with this delicious 1,200-calorie meal plan.
Discoverable by Search Engines?
Yes
Dock Right Rail
Off
Author Handle/ID
16442299