Diet

Heart-healthy meal plan

Choose foods and recipes that are good for your ticker

Our heart-healthy menu is low in fat and high in Omega-3 fatty acids—important elements for keeping your ticker pumping. Plus, the recipes are easy to make and taste great.

Monday
Breakfast

• 1 cup (250 mL) of grapefruit juice
• 1 cup (250 mL) of skim milk
• 1 large whole grain muffin
Lunch

• Tuna sandwich with two slices of 100 per cent whole wheat bread: 1/3 cup (50 mL) tuna, 2 tsp (10 mL) of light mayo, 1 slice of soya cheese (or mozzarella) and cucumber
• 1 cup (250 mL) of low-fat yogurt
• 1 banana
Snack

• 1/2 cup (125 mL) of pistachios
• 1 small apple
Dinner

• 1 cup (250 mL) of skim milk
Crunchy Italian-style fish fillets with oven-baked fries
Snack

• ½ cup (125 mL) raspberry sorbet
• ¼ cup (60 g) fresh blueberries
Tuesday
Breakfast

• 1 cup (250 mL) of orange juice
• 1 cup (250 mL) of skim milk
• 1/2 of a whole wheat bagel with 1 tbsp (15 mL) of peanut butter
Lunch

• 3/4 cup (175 mL) of cottage cheese with orange pieces
• 1/2 of a whole wheat bagel
• 1 banana
Snack

• 1/2 cup (125 mL) of pecans
• 1 small apple
Dinner

• 1 cup (250 mL) of skim milk
• Steamed green peas
• Whole wheat dinner rolls with 1 tsp (5 mL) of canola margarine
Snack

• ½ cup (120 g) fresh strawberries
Wednesday
Breakfast

• 1 cup (250 mL) of cranberry juice
• 1 cup (250 mL) of skim milk
• 3/4 cup (175 mL) of high-fibre cereal (granola types are OK)
Lunch

• 1/2 of a whole wheat bagel with 1 tsp (5 mL) of canola margarine
• 1 small apple
Snack

• 1/2 cup (125 mL) of raisins
• 6 crackers and 2 slices of cheese (low-fat, such as mozzarella or light cream cheese)
Dinner

• 1 cup (250 mL) of skim milk
• Whole wheat pita bread
• 1 cup (250 mL) of cashews
• Tangerines
Thursday
Breakfast

• 1/2 of a grapefruit
• 1 cup (250 mL) of skim milk
• 2 pieces of whole wheat toast with 1 tbsp (15 mL) of peanut butter
Lunch

• Roast beef sandwich made with two slices of whole wheat bread, 2 slices of roast beef, 2 slices of mozzarella cheese and mustard
• 1 cup (250 mL) of carrot and celery sticks
Snack

• 1/2 cup (125 mL) of pistachio nuts
• 1 small apple
Dinner

• 1 cup (250 mL) of skim milk
• Whole wheat rolls with 1 tsp (5 mL) of canola margarine
• Oranges
Friday
Breakfast

• 1 cup (250 mL) of cranberry juice
• 1 cup (250 mL) of skim milk
• 3/4 cup (175 mL) of high-fibre cereal
Lunch

• 1/2 of a whole wheat bagel with 2 slices of low-fat cheese
• 1 plain oatmeal cookie
• 1/2 cup (125 mL) of almonds
Snack

• 1/2 cup (125 mL) of low-fat yogurt
• 1 small apple
Dinner

• 1 cup (250 mL) of skim milk
• Mixed greens with 2 tbsp (30 mL) of olive oil and balsamic vinegar
Saturday
Breakfast

• 1/2 cup (125 mL) of orange juice
• 1 cup (250 mL) of skim milk
• 1/2 of a whole wheat bagel with 1 tbsp (15 mL) of peanut butter
Lunch

• Whole wheat pasta
• 1/3 cup (75 mL) of medium firm tofu with light soy sauce to taste
• 1 banana
Snack

• 1 orange
• 1 cup (250 mL) of low-fat yogurt
Dinner

• 1 cup (250 mL) of skim milk
• Steamed asparagus
• Oatmeal cookies
Snack

• ½ cup (125 mL) vanilla frozen yogurt with ½ cup (120 g) mixed berries
Sunday
Breakfast

• 1 cup (250 mL) of orange juice
• 1/2 cup (125 mL) of low-fat yogurt
• 1 large whole wheat muffin
Lunch

• 1 small apple
Snack

• 2 oatmeal cookies
• 1 cup (250 mL) of skim milk
Dinner

Pasta & three vegetable salad (use leftovers tomorrow)
• Whole wheat roll with 1 tsp (5 mL) of canola margarine
• 1 orange
• Frozen yogurt
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu
FILED UNDER: