Use these menus to help jump-start your heart-healthy diet.
Do you want to adopt a heart-healthy diet, but aren't sure where to start? One way to begin is to create a daily meal plan that emphasizes whole grains, fruits and vegetables, and limits high-fat foods such as red meat, cheese and baked goods.
Below are two days' worth of heart-healthy menus. Use them as a template for healthy eating.
Day 1 menu
Breakfast
1 cup cooked oatmeal
1 banana
1 cup skim milk
Lunch
1 cup low-fat (1 percent or lower) plain yogurt
1/2 cup peach halves
5 Melba toast crackers
1 small orange
1 cup raw broccoli and cauliflower
Sparkling water
Dinner
Grilled turkey burger (4 oz)
1/2 cup green beans
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 cup skim milk
Snack
1 cup skim milk
9 animal crackers
| Day 1 nutrient analysis |
| Calories | 1,430 |
| Protein | 191 g |
| Carbohydrate | 234 g |
| Total fat | 17 g |
| Saturated fat | 4 g |
| Monounsaturated fat | 9 g |
| Cholesterol | 65 mg |
| Sodium | 1,772 mg |
| Fiber | 25 g |
| Potassium | 3,191 mg |
| Calcium | 1,422 mg |
Day 2 menu
Breakfast
2 whole-wheat pancakes, 4-inch diameter, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice
1 cup skim milk
Lunch
1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomato, 1/4 cup sliced cucumber, 1/4 cup crumbled feta cheese and 2 tablespoons reduced-fat ranch dressing
1 kiwi
1 cup skim milk
Dinner
Oriental chicken (5 oz) with braised pineapple ring
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine
Snack
3 graham cracker squares
1 cup fat-free frozen yogurt
| Day 2 nutrient analysis |
| Calories | 1,747 |
| Protein | 86 g |
| Carbohydrate | 257 g |
| Total fat | 29 g |
| Saturated fat | 8 g |
| Monounsaturated fat | 8 g |
| Cholesterol | 137 mg |
| Sodium | 2,208 mg |
| Fiber | 25 g |
| Potassium | 3,126 mg |
| Calcium | 1,751 mg |
Last Updated: 03/01/2006
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