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).
How to Eat to Reduce Saturated Fat in Your Diet
Calorie Level:

28 Day 1,200 calorie Heart-Healthy Meal Plan


Skim milk (1 cup)
Orange (1 large)


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

Afternoon Snack


Calorie Level: