Heart-Healthy 7-Day Meal Plan | Page 8

Breakfast : 1 cup bran flakes cereal or 1 cup shredded wheat 1 banana or peach or 1 cup berries 1 cup nonfat or low-fat milk 1 piece whole wheat toast with 1 tbsp peanut butter

Snack :

6 – 8 oz . fat-free or light fruit yogurt

Lunch : Tuna salad pita sandwich : 1 whole wheat pita cut in half stuffed with 1 / 2 cup tuna salad *, lettuce and tomatoes

Cucumber salad : 1 cup cucumber , 1 / 2 cup tomatoes , 1 tbsp light Italian dressing or olive oil and vinegar 1 / 2 cup low-fat cottage cheese and 1 / 2 cup canned pineapple ( juice packed )

Snack :

2 tbsp unsalted sunflower seeds with 2 tbsp raisins

Dinner : 3 – 4 oz . turkey meatloaf * ( see next page for recipe ) 1 medium baked potato with 1 tbsp light sour cream and 1 tbsp grated cheese 1 cup fresh or frozen mixed vegetables steamed or sautéed in 1 – 2 tsp canola or olive oil 1 cup fresh fruit

* TUNA SALAD 2 6-oz . cans tuna in water

1 / 2 cup celery , chopped 1 / 3 cup green onions , chopped 6 1 / 2 tbsp light mayonnaise 1 . Rinse and drain tuna . Place in a bowl and break apart with a fork . 2 . Add celery , onion , mayonnaise and mix well .

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