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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