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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