Heart-Healthy 7-Day Meal Plan | Page 4

Breakfast : 1 cup bran flakes cereal or shredded wheat with a banana 4 – 8 oz . nonfat or low-fat milk 1 slice whole wheat bread with 1 tsp soft margarine or unsalted butter 4 – 8 oz . orange juice ( omit if you have diabetes )

Snack : Lunch :

Snack : Dinner :

6 oz . fat-free or light fruit yogurt , no sugar added 3 / 4 cup chicken salad * on two slices whole wheat bread with mustard

Salad : lettuce , cucumber , tomato , onions ( or add any kind of vegetables ), 1 tbsp unsalted sunflower seeds , 1 tbsp light Italian or olive oil and vinegar dressing

1 cup fresh or frozen fruit of choice , such as berries 1 / 3 cup unsalted almonds with 1 / 4 cup raisins

3 – 4 oz . beef , eye of round , sirloin steak or London broil 1 cup green beans sautéed in 1 tsp canola or olive oil 1 medium baked potato with 1 tbsp light sour cream and 1 tbsp grated cheddar cheese 1 fresh apple 4 – 8 oz . nonfat or low-fat milk

* CHICKEN SALAD 3 1 / 4 cups boneless , skinless chicken breast , cooked and cubed

1 / 4 cup celery , chopped 1 tbsp lemon juice

1 / 2 tsp onion powder 1 / 8 tsp salt ( or use white pepper and reduce sodium to 120 mg per serving )

3 tbsp light mayonnaise Put all ingredients in a bowl and mix well .

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