Diet

Heart-healthy meal plan: Sunday list

Heart-Healthy Meal Plan

Heart-healthy meal plan

Grocery list: Sunday

1 orange
2 large bunches of broccoli
1 small apple
1 onion
1 head of garlic
3 large sweet peppers, preferably a mix of red, orange and yellow
8 cherry tomatoes
4 sprigs of parsley
3 onions
4 large potatoes
2 carrots
28 oz (796 mL) can of diced or whole tomatoes or 1 sweet red pepper
1 bay leaf
1 bunch of basil
2 cups (500 mL) of shredded cabbage
9 kale leaves
1 medium zucchini
1 jalapeño pepper or 1 to 2 tbsp (15 to 30 mL) of canned diced green chilies
1 green onion
Canola margarine
1 small tub of frozen yogurt
1 cup (250 mL) of skim milk
1/2 cup (125 mL) of low-fat yogurt
1/2 cup (125 mL) of Asiago cheese
1/2 cup (125 mL) of feta cheese
1/2 cup (125 mL) of Monterey Jack or mild cheddar cheese
Butter
6 eggs
1/4 cup (50 mL) of sour cream
1 cup (250 mL) of orange juice
4 whole wheat rolls
1 large whole wheat muffin
1/4 lb (125 g) of linguiça, chorizo or hot Italian sausage, about 1 to 2 sausages
Salt
Black pepper
Hot red pepper flakes or paprika
450 g pkg of rotini or fusili pasta
Light or regular mayonnaise
Vegetable oil
8 cups (2 L) of chicken broth
2 cups (500 mL) of cooked navy beans or 19 oz (540 mL) can of navy or white kidney beans (calcium rich)
2 oatmeal cookies

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