Heart-Healthy 7-Day Meal Plan | Page 6

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 :

6 oz . fat-free or light fruit yogurt , no sugar added

Lunch : BBQ sandwich : one whole-wheat hamburger bun , 2 – 3 oz . preferred lean meat , 1 tbsp BBQ sauce , 1 oz . cheddar cheese , lettuce , tomato and onion

1 cup new potato salad *

1 orange or 1 cup chopped fresh fruit

Snack :

Dinner :

2 graham cracker squares with 1 tbsp peanut butter 4 – 8 oz . nonfat or low-fat milk 3 – 4 oz . cod or salmon with lemon wedges 1 / 2 cup brown rice with 1 tbsp chopped almonds 1 cup steamed broccoli with 1 tbsp Parmesan cheese 1 small whole wheat roll with 1 tsp soft margarine 1 cup mixed fruit

* NEW POTATO SALAD 16 small new potatoes ( 5 cups ) 2 tbsp olive oil

1 / 4 cup green onions , chopped 1 / 4 tsp black pepper 1 tsp dill weed 1 . Thoroughly clean potatoes with vegetable brush and water . 2 . Boil potatoes for 20 minutes or until tender . Drain and cool for 20 minutes . 3 . Cut potatoes into quarters and mix with olive oil , onions and spices . 4 . Refrigerate until ready to serve .

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