Heart-Healthy 7-Day Meal Plan | Page 5

Breakfast: 1 / 2 cup regular oatmeal with 1 / 2 tsp cinnamon( or one packet plain instant oatmeal with 1 / 4 tsp cinnamon) 1 / 2 whole wheat English muffin with 1 tbsp peanut butter

Snack:

1 banana 4 – 8 oz. nonfat or low-fat milk 1 / 3 cup unsalted almonds with 1 / 4 cup dried apricots

Lunch: Chicken breast sandwich: 3 – 4 oz. chicken breast, two slices whole wheat bread, 1 oz. cheese, 1 tbsp light mayonnaise, lettuce and tomato( add any preferred vegetables)

1 cup cantaloupe chunks or any other fresh fruit

4 – 8 oz. nonfat or low-fat milk

Snack: Dinner:

6 oz. fat-free or light fruit yogurt, no sugar added 1 cup whole wheat spaghetti, 3 / 4 cup vegetarian spaghetti sauce *, 1 tbsp Parmesan cheese Spinach salad: 1 cup spinach, 1 / 4 cup carrots, 1 / 4 cup mushrooms( or add any vegetables) 1 – 2 tbsp light Italian salad dressing or olive oil and vinegar 1 / 2 cup fresh or frozen corn or peas or 1 / 2 cup low-sodium beans / lentils

1 cup fresh fruit

* VEGETARIAN SPAGHETTI SAUCE 2 tbsp olive oil 2 small onions, chopped 3 cloves garlic, chopped 1 1 / 4 cups zucchini, sliced 8 oz. can tomato sauce 2 medium tomatoes, chopped

1 cup water 1 tbsp oregano 1 tbsp basil 6 oz. can low-sodium tomato paste 1 package whole wheat spaghetti cooked

1. In a medium skillet, heat oil. Sauté onions, garlic and zucchini for 5 minutes on medium heat.

2. Add remaining ingredients and simmer covered for 45 minutes. While the sauce is simmering cook spaghetti per the package directions. Once the sauce has simmered for 45 minutes serve over whole wheat spaghetti.

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