Your 3-Day Heart-Healthy Meal Plan: 1,500 Calories
A three-day meal plan can jumpstart your heart-healthy diet. This 1,500-calorie plan can help women maintain weight and smaller men lose weight.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Have diabetes or hypertension raised your risk of heart disease, or do you simply want to eat in a more heart-healthy way? A three-day meal plan can help. This 1,500-calorie plan can help women maintain their weight and can help smaller men lose weight, says Julia Zumpano, RD, LD. (Discover the six benefits of seeing a heart dietitian below.)
Breakfast: 2 large eggs, 2 slices whole grain bread, peanut butter.
Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. light dressing.
Dinner: 4 oz. grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. olive oil spread, 1 medium apple, 1 cheese stick.
Snacks: ½ cup fresh pineapple, ½ cup cottage cheese.
Breakfast: ½ cup oatmeal, ½ cup blueberries, 1/4 cup walnuts.
Lunch: 2 slices whole grain bread, 2 oz. low-sodium turkey, 1 slice Swiss cheese, ¼ avocado, ½ Tbsp. light mayo, 1 cup skim milk.
Dinner: 4 oz. salmon, 1 cup brown rice, 1 cup broccoli, 2 tsp. olive oil, 2 Tbsp. grated Parmesan cheese.
Snacks: ¾ cup non-fat plain Greek yogurt, ½ cup strawberries.
Breakfast: ½ cup fat-free cottage cheese, ½ cup pineapple, 1 hard-boiled egg.
Lunch: ½ cup black beans, ½ cup bell pepper, 1/4 avocado, 2 Tbsp. tomato salsa, ½ cup shredded lettuce, ¼ cup reduced fat cheddar cheese, 1 low-carb wrap, 1 medium peach.
Dinner: 3 turkey meatballs, 1 cup whole wheat pasta, ½ cup low-sodium marinara sauce, 2 Tbsp. Parmesan cheese, 2 cup spring lettuce mix, 1 Tbsp. olive oil, 1 Tbsp. balsamic vinegar.
Snacks: 20 mixed nuts, 1 cup grapes.
When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian.
“Our goal is to reduce your cardiac risk,” explains Ms. Zumpano. “We try to get you started and educate you so that you’re empowered to make ‘good’ versus ‘bad’ food choices.”
When you see a heart dietitian, you will learn how to:
1.Distinguish nutrient-dense foods from empty-calorie foods.
2. Choose healthy versus unhealthy fats.
3. Tell healthy carbs from unhealthy carbs.
4. Eat at home more often.
5. Get a handle on your snacking.
6. Reduce the salt in your diet.
“We can show you how to make changes in the way you eat so that you can follow a heart-healthy diet and not even have to think about it,” says Ms. Zumpano.