Heart-Healthy 7-Day Meal Plan | Page 7

Breakfast : 6 – 8 oz . fat-free or light fruit yogurt 1 / 4 cup granola or Grape-nuts ® cereal

Snack :

1 / 3 cup unsalted almonds 1 medium peach

1 banana

Lunch : Turkey and cheese sandwich : 2 oz . low-sodium turkey slices , 1 oz . cheese , 1 tbsp light mayonnaise , mustard , lettuce , tomato and onion

Carrot sticks 4 – 8 oz . nonfat or low-fat milk

Snack :

1 pear or 1 piece of any other fresh fruit

Dinner : Chicken and Spanish rice * 1 cup cooked green peas ( or any other vegetable ) Mixed-green salad with tomato , peppers , cucumber and any preferred vegetables 1 – 2 tbsp light salad Italian salad dressing or olive oil and vinegar 4 – 8 oz . nonfat or low-fat milk

* CHICKEN AND SPANISH RICE

3 1 / 2 cups boneless , skinless chicken breast cooked and cubed

5 cups cooked brown rice cooked in unsalted water

2 tsp vegetable oil 1 cup onions , chopped

3 / 4 cup green peppers 8 oz . can low-sodium tomato sauce

1 / 2 tsp black pepper 1 tsp fresh parsley , chopped 1 1 / 4 tsp garlic , minced

1 . In a large skillet , sauté onions and green peppers in oil for 5 minutes on medium heat . 2 . Add tomato sauce and spices . Heat through . 3 . Add cooked rice and chicken . Heat through .

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