Heart-Healthy Meal Plan

EatingWell's Heart-Healthy Meal Plan is designed to provide an overall healthy-eating program that meets the U.S. Dietary Guidelines at three different daily caloric levels: 1,200, 1,500 and 1,800. These menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables. The program also meets nutritional criteria specific to people with cardiovascular disease or those hoping to prevent its development. They are low in saturated fat (7 to 10% of daily calories) and cholesterol (daily average is < 300 mg); they do not contain any hydrogenated fats (a.k.a. man-made trans fats) and follow recommended dietary guidelines for sodium (daily average is < 2,300 mg).
Calorie Level:
1,200

28 Day 1,200 calorie Heart-Healthy Meal Plan

Breakfast

Skim milk (1 cup)
Orange (1 large)

Lunch

Whole-wheat toast (1 slice)
Fat-free Cheese Slice

Afternoon Snack

Dinner

Calorie Level:
1,200