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.

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