Healthy Heart Diet Plan - Day 1
Breakfast
2 Wheat Biscuits (Weetabix or Shredded Wheat)
1/2 cup fat-free milk
1/2 cup orange juice
1 banana
Snack
3 Brazil Nuts
1 Apple
Lunch
1 cup sodium-reduced carrot soup
1 slice whole wheat bread
1 cup fresh or frozen berries
1/2 cup soy yogurt
Snack
Handful pumpkin seeds
Dinner
4 oz fresh salmon filet
1 medium-sized sweet potato
1 cup broccoli
2 cups spinach
Method: Broil the salmon, and serve with the cooked vegetables.
Healthy Heart Diet Plan - Day 2
Breakfast
1 cup Oatmeal
1/2 cup fat-free milk
1 tsp honey
1 cup fresh or frozen berries
1 tbsp flax seeds
Method: Cook oatmeal, stir in the honey and top with the berries and seeds.
Snack
Small handful almonds
Orange
Lunch
3 oz can tuna, drained
1/2 avocado, sliced
4 cherry or grape tomatoes
1/2 cup sliced red peppers
2 cups mixed salad leaves
1 tbsp fat-free dressing
1 whole wheat pita bread
Method: Put salad leaves and peppers in a bowl and toss in dressing. Top with tuna, avocado and tomatoes. Serve with warm pita.
Snack
1 cup strawberries or raspberries
1/2 cup soy yogurt
Dinner
5 oz skinless, boneless chicken breast
1 tbsp olive oil
2 cloves minced garlic
1/2 cup sliced onion
1/2 cup sliced red peppers
1/2 cup broccoli florets
2 tbsp (dry weight) brown rice
Method: Thinly slice chicken. Heat oil in a non-stick skillet. Cook garlic for 2 minutes. Add the chicken and cook for 2-3 minutes. Add the vegetables and stir-fry, adding a little water if necessary, for 3-4 minutes. Serve over cooked rice.
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