Bruce's heart health challenge: Creating a diet plan

St. Vincent's Dr. Saumil Oza is back with the foods that should be included in a heart-healthy diet

By Kaitlyn Shemenski - Producer

Sample Heart Healthy Menu:

Day 1

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

 

 

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