Sample Heart Healthy Menu:
Day 1
Recommended Videos
Meal | Sample Meal |
Breakfast | -2 whole-grain buckwheat pancakes -1 cup fresh berries of choice -2 T sugar-free syrup -1 cup water |
Snack | Baby carrots with hummus |
Lunch | -1 Garden Burger Veggie burger on a whole wheat bun with 1 cup baby spinach, 1 T sugar-free Ketchup, 1 tomato slice, and 1 slice Kraft Fat-Free American cheese -1 serving fruit of choice -1 cup water |
Snack | -Soymilk smoothie prepared with 1 cup Silk Light Vanilla Soymilk, 2 T ground flaxseed, 1 small banana and 4 strawberries -1 cup water |
Dinner | -HeartSmart Burrito prepared with 1 fat-free flour tortilla (i.e., La Tortilla Factory), 1/2 cup fat-free vegetarian refried beans. 1/2 cup shredded nonfat cheddar cheese, 1/2 cup shredded lettuce, 1/2 cup diced tomato, and 1/2 cup brown rice -1 cup steamed asparagus -1 cup water |
Day 2
Meal | Sample Meal |
Breakfast | -1 cup whole-grain cereal (i.e., Shredded Wheat, Cheerios) -1 cup soymilk -1 cup fresh berries of choice -1 cup water |
Snack | Broccoli florets with hummus |
Lunch | -1 cup fat-free vegetarian soup(i.e., Amy's Organic Fat Free Alphabet Soup, Progresso Vegetable Classics) -6 whole-wheat crackers (Reduced Fat Triscuits, Woven Wheats) -Egg salad sandwich: 2 slices 100% whole wheat bread, 1/2 cup Egg Beaters (scrambled), 1 T Spectrum Eggless Light Canola Oil Mayonnaise, 1 T diced celery -1 serving of fresh fruit -1 cup water |
Snack | -1 cup Almond Breeze Unsweetened Vanilla almond milk -4 fat-free Fig Newton's cookies |
Dinner | -Whole wheat spaghetti: 1 cup cooked whole wheat penne pasta (i.e., Barilla Protein Plus) and 1/2 cup fat-free pasta sauce -1/2 cup cooked lentils -1 cup steamed green beans -1 cup water |
Day 3
Meal | Sample Meal |
Breakfast | -1 cup Quaker Old Fashioned oats with 3 T wheat germ -1 cup soymilk -1 serving fruit of choice -1 cup water |
Snack | -1 serving fresh fruit of choice -1/2 cup whole-grain cereal -1/2 cup Almond Breeze Unsweetened Vanilla almond milk |
Lunch | -Grilled Portobello mushroom salad with 1 cup assorted greens, 1 large Portobello mushroom cap (sliced and grilled or sautéed with no added oil), 1/2 cup assorted other grilled vegetables, 1 slice soy cheese (cut into small pieces), 2 T fat-free vinaigrette dressing (i.e., Wish Bone Fat Free Italian) -Whole wheat roll -1 serving fresh fruit of choice -1 cup water |
Snack | -1 cup Trail Mix prepared by mixing a large batch containing: 2 cups Cheerios, 2 cups Quaker Toasted Oatmeal Squares, 2 cups Wheat Chex, 2 cups Grape Nut O's, 1 cup dry roasted, unsalted soy nuts, 1 cup dried cranberries, 2 cups mixed fruit of choice -1 cup water |
Dinner | -Sloppy Joes: 1 whole wheat bun, 1 Boca Burger Meatless Burger, and 1/2 cup Manwich Sloppy Joe Sauce -1 cup steamed broccoli -1/4 package Jello Fat-Free Cheesecake pudding prepared with nonfat milk -1 cup water |
Day 4
Meal | Sample Meal |
Breakfast | -Egg white omelet made with 2 egg whites, 1/2 cup diced onions, peppers, and mushrooms -2 slices 100% whole wheat bread -1-1/2 T sugar-free jelly -1 cup water |
Snack | -1 cup soymilk -2 T natural peanut butter -1 medium banana |
Lunch | -Hummus wrap with 1/4 cup hummus (prepared with 15 oz canned chickpeas, 2 T lemon juice, 1 clove garlic, pinch of cayenne pepper, 2 T minced parsley, 1 T red onion- pulsed in a food processor or blender), 1 cup sprouts, and 1 slice tomato on a fat-free tortilla -1 serving of fresh fruit of choice -1 cup water |
Snack | -1 cup Trail Mix -1 cup Almond Breeze Unsweetened Vanilla almond milk |
Dinner | -Whole wheat pita pizza made with 1 large whole-wheat pita topped with vegetables of choice, 1/2 cup fat-free tomato sauce, and 1/2 cup fat-free mozzarella -1 cup field green salad topped with 2 T fat-free vinaigrette -1 cup water |
Day 5
Meal | Sample Meal |
Breakfast | -Greek yogurt parfait made with 1 cup fat-free Greek yogurt, 1 T chia seeds, and 1 cup berries or fruit of choice -1 cup water |
Snack | -1/3 cup unsalted, dry roasted soy nuts -1 serving fruit of choice -1 cup water |
Lunch | -Grilled cheese made with 2 slices 100% whole wheat bread, 2 slices fat-free cheese, 2 slices tomato, and nonstick cooking spray -Reduced sodium tomato soup -1 cup water |
Snack | -6 whole wheat crackers with 1 slice soy cheese and 1 serving fruit of choice |
Dinner | -Morningstar Farms veggie dog on a whole wheat hot dog bun with 1 T reduced-sugar Ketchup -1/2 cup vegetarian baked beans -1 cup steamed broccoli -1 cup water |