Heart-Healthy 7-Day Meal Plan | Page 10

Breakfast : 1 – 2 eggs ( poached or hard-boiled ) 1 whole wheat English muffin ( or one to two pieces whole wheat toast ) 1 banana or one cup berries 4 – 8 oz . nonfat or low-fat milk

Snack :

1 / 4 cup dried apricots or mango with 2 tbsp unsalted almonds

Lunch : Turkey and cheese sandwich : 2 oz . low-sodium turkey slices , 1 oz . cheese , 1 tbsp light mayonnaise , mustard , lettuce , tomato and onion

1 cup steamed broccoli 1 orange or 2 plums or 1 / 2 cup applesauce

Snack :

1 cup unsalted almonds with 4 – 8 oz . nonfat or low-fat milk

Dinner : 3 – 4 oz . spicy baked fish * 1 cup scallion rice * ( see next page for recipe ) 1 cup cooked carrots

Spinach salad : 1 cup spinach , red onions , mushrooms ( add any preferred vegetables ) 1 – 2 tbsp light Italian salad dressing or olive oil and vinegar

1 tbsp unsalted chopped almonds 1 piece whole wheat bread with 1 tsp soft margarine

* SPICY BAKED FISH 1 lb . salmon ( or other fish ) fillet 1 tbsp olive oil 1 tsp salt-free spicy seasoning , such as a mixture of paprika , cayenne pepper , white pepper , garlic powder , onion powder , oregano , basil and thyme .

1 . Preheat oven to 350 F . Spray a casserole dish with cooking oil spray . 2 . Wash and pat dry fish . Place in dish . Mix oil and seasoning and drizzle over fish . 3 . Bake uncovered for 15 minutes or until fish flakes with fork . Cut into 4 pieces .

Serve with scallion rice .

9