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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