1600-2000 Heart Healthy Meal Plan

Day	Meal	Ingredients	Calories	Protein (g)	Fat (g)	Carbs (g)	Sodium (mg)	Fiber (g)	Cholesterol (mg)
1	Breakfast	Oatmeal (1 cup), Berries (1/2 cup), Almonds (1 oz)	350	8	10	60	0	8	0
	Lunch	Grilled chicken (6 oz), Mixed greens (2 cups), Tomatoes (1/2 cup), Bell peppers (1/2 cup), Olive oil (1 tbsp) vinaigrette	450	30	20	25	450	6	75
	Snack	Apple slices (1 medium apple) with Peanut butter (2 tbsp)	200	4	12	20	150	4	0
	Dinner	Baked salmon (6 oz), Quinoa (1 cup cooked), Steamed asparagus (1 cup)	600	40	25	45	300	7	110
	Treat	Dark chocolate square (1 oz)	80	1	5	8	0	1	0
	Total: 1680 Calories, 83g Protein, 72g Fat, 158g Carbs, 900mg Sodium, 26g Fiber, 185mg Cholesterol
2	Breakfast	Greek yogurt (1 cup) with Honey (1 tbsp) and Walnuts (1 oz)	300	15	10	40	60	2	20
	Lunch	Turkey breast (4 oz) and Avocado (1/2 medium) wrap in Whole wheat tortilla (1 large)	450	25	20	45	700	8	50
	Snack	Carrot sticks (1 cup) with Hummus (1/4 cup)	150	4	8	20	200	4	0
	Dinner	Stir-fry shrimp (6 oz) with Bell peppers (1 cup), Snap peas (1 cup), and Brown rice (1 cup cooked)	650	35	25	65	800	6	150
	Treat	Small fruit smoothie (1 cup)	150	2	1	30	20	2	0
	Total: 1700 Calories, 81g Protein, 64g Fat, 200g Carbs, 1780mg Sodium, 22g Fiber, 220mg Cholesterol
3	Breakfast	Whole grain toast (2 slices) with Avocado (1/2 medium) and Scrambled eggs (2 large)	350	12	15	30	300	5	210
	Lunch	Chicken noodle soup (1 bowl) with side salad	400	20	12	45	250	8	70
	Snack	Mixed berries (1 cup) with a handful of nuts (1 oz)	200	3	12	20	0	6	0
	Dinner	Grilled chicken (6 oz), Roasted sweet potatoes (1 cup), and Green beans (1 cup)	650	40	25	50	400	8	90
	Treat	Handful of mixed nuts (1 oz)	150	5	12	10	0	3	0
	Total: 1750 Calories, 80g Protein, 76g Fat, 155g Carbs, 950mg Sodium, 30g Fiber, 370mg Cholesterol
4	Breakfast	Smoothie with Spinach (1 cup), Banana (1 medium), and Almond milk (1 cup)	300	4	10	50	150	6	0
	Lunch	Tuna (4 oz) salad on Whole grain bread (2 slices) with a side of mixed greens (1 cup)	450	25	20	45	600	6	50
	Snack	Orange slices (1 medium orange)	100	1	0	25	0	3	0
	Dinner	Baked tilapia (6 oz), Wild rice (1 cup cooked), and Steamed green beans (1 cup)	600	35	20	60	400	7	110
	Treat	Low-fat frozen yogurt (1/2 cup)	150	3	3	30	50	0	5
	Total: 1600 Calories, 68g Protein, 53g Fat, 210g Carbs, 1200mg Sodium, 22g Fiber, 160mg Cholesterol
5	Breakfast	Oatmeal (1 cup) with Banana (1 medium) and Chia seeds (1 tbsp)	350	8	10	60	0	8	0
	Lunch	Quinoa (1 cup cooked) salad with Chickpeas (1/2 cup), Bell peppers (1/2 cup), Tomatoes (1/2 cup), and Feta cheese (1 oz)	450	15	15	50	400	8	25
	Snack	Apple slices (1 medium apple) with Almond butter (2 tbsp)	150	3	12	20	0	3	0
	Dinner	Grilled turkey burger (6 oz) on Whole wheat bun (1) with a side of Roasted sweet potato wedges (1 cup)	700	35	30	60	600	7	110
	Treat	Dark chocolate covered almonds (1 oz)	100	2	6	10	0	1	0
	Total: 1750 Calories, 63g Protein, 73g Fat, 200g Carbs, 1000mg Sodium, 27g Fiber, 135mg Cholesterol
6	Breakfast	Greek yogurt (1 cup) with Mixed berries (1/2 cup) and Granola (1/4 cup)	350	15	10	40	100	3	20
	Lunch	Chicken Caesar salad (1 large, light on dressing)	450	30	20	25	600	4	90
	Snack	Apple slices (1 medium apple) with Cheese (1 oz)	200	5	10	20	200	3	15
	Dinner	Baked salmon (6 oz), Quinoa (1 cup cooked), and Steamed spinach (1 cup)	600	40	25	45	400	7	110
	Treat	Fruit salad (1 cup)	100	1	1	25	0	3	0
	Total: 1700 Calories, 91g Protein, 66g Fat, 155g Carbs, 1300mg Sodium, 20g Fiber, 235mg Cholesterol
7	Breakfast	Smoothie bowl with Mixed fruits (1 cup) and Nuts (1 oz)	350	4	15	50	100	6	0
	Lunch	Black bean (1/2 cup) and Corn (1/2 cup) salad with Avocado (1/2 medium)	450	15	20	45	200	10	0
	Snack	Trail mix (unsalted nuts and dried fruits, 1 oz)	200	5	12	20	0	3	0
	Dinner	Roast chicken (6 oz), Roasted sweet potatoes (1 cup), and Green beans (1 cup)	650	40	25	45	400	8	110
	Treat	Dark chocolate square (1 oz)	80	1	5	8	0	1	0
	Total: 1730 Calories, 65g Protein, 77g Fat, 168g Carbs, 700mg Sodium, 28g Fiber, 110mg Cholesterol

Common Ingredients List:

• Oatmeal
• Berries (mixed)
• Almonds
• Chicken breast
• Mixed greens (lettuce, spinach, etc.)
• Tomatoes
• Bell peppers
• Olive oil
• Apples
• Peanut butter
• Salmon
• Quinoa
• Asparagus
• Dark chocolate
• Greek yogurt
• Honey
• Walnuts
• Turkey breast
• Avocado
• Whole wheat tortillas
• Carrots
• Hummus
• Shrimp
• Snap peas
• Brown rice
• Whole grain bread
• Eggs
• Lentils
• Sweet potatoes
• Green beans
• Spinach
• Bananas
• Almond milk
• Tuna
• Wild rice
• Chia seeds
• Chickpeas
• Feta cheese
• Almond butter
• Turkey burger patties
• Whole wheat buns
• Low-fat frozen yogurt
• Mixed berries
• Granola
• Caesar dressing (light)
• Cheese (low-fat)
• Black beans
• Corn
• Roast chicken

Heart Healthy Fiber-rich Foods

Food Item	Soluble Fiber (grams per serving)	Additional Benefits
Oats (1 cup cooked)	1.4	Contains beta-glucan, which helps lower LDL cholesterol and improve blood sugar control.
Barley (1 cup cooked)	3.0	Rich in beta-glucan, helps reduce blood sugar spikes.
Lentils (1 cup cooked)	1.0	High in protein and iron, stabilizes blood sugar levels.
Black Beans (1 cup cooked)	2.4	High in protein and antioxidants, aids in blood sugar control.
Kidney Beans (1 cup cooked)	2.0	Helps improve blood glucose response.
Chickpeas (1 cup cooked)	1.7	High in protein, helps control appetite and blood sugar.
Brussels Sprouts (1 cup cooked)	2.0	Contains antioxidants, helps improve insulin sensitivity.
Sweet Potatoes (1 medium)	2.0	High in vitamins and minerals, helps regulate blood sugar.
Carrots (1 cup cooked)	2.4	Low glycemic index, helps improve blood sugar levels.
Apples (1 medium)	1.2	Contains pectin, which helps lower cholesterol and control blood sugar.
Oranges (1 medium)	1.8	High in vitamin C, helps improve insulin sensitivity.
Pears (1 medium)	1.5	Helps manage blood sugar levels.
Flaxseeds (1 tbsp)	0.6	High in omega-3 fatty acids, helps reduce cholesterol and improve insulin sensitivity.
Psyllium Husk (1 tbsp)	5.0	Effective in lowering LDL cholesterol and managing blood sugar levels.
Broccoli (1 cup cooked)	1.2	Contains antioxidants, helps improve insulin resistance.
Figs (1/4 cup dried)	1.9	High in natural sugars and fiber, helps regulate blood sugar levels.
Prunes (1/4 cup dried)	1.5	Helps improve digestion and blood sugar control.
Apricots (1/4 cup dried)	1.0	High in vitamins and fiber, helps stabilize blood sugar.
Avocado (1/2 medium)	1.1	High in healthy fats, helps improve cholesterol levels and insulin sensitivity.
Blueberries (1 cup)	1.1	High in antioxidants, helps improve insulin sensitivity.