03/27/2025
By Jenna Godfrey, Clinical Nutrition Supervisor, Nuvance Health
March is National Nutrition Month, an excellent time to start fueling your body with food that is not only delicious but good for your heart and overall well-being.
A heart-healthy meal plan focuses on whole grains, lean proteins, healthy fats and plenty of fruits and vegetables, while limiting salt, added sugars and unhealthy fats.
Learn more about nutrition counseling at Nuvance Health.
Seven-day menu filled with flavorful, nutrient-rich options
Check out this seven-day menu to support your cardiovascular health. Keep reading as we also break down what makes these meals heart-friendly!
Day 1
- Breakfast: Steel-cut oats with almond milk, topped with sliced bananas, walnuts and a drizzle of honey
- Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumbers and olive oil vinaigrette
- Dinner: Baked chicken breast, quinoa and steamed green beans
- Snack: Sliced bell peppers with hummus
Day 2
- Breakfast: Greek yogurt parfait with fresh berries, granola and a sprinkle of chia seeds
- Lunch: Turkey and avocado whole-grain wrap with a side of baby carrots
- Dinner: Lentil soup with a slice of whole-grain bread and a side of sautéed kale
- Snack: A small handful of unsalted almonds
Day 3
- Breakfast: Whole-grain toast with mashed avocado and a poached egg
- Lunch: Quinoa and roasted vegetable salad with chickpeas and lemon-tahini dressing
- Dinner: Grilled shrimp stir-fry with brown rice and mixed vegetables
- Snack: An apple with almond butter
Day 4
- Breakfast: Spinach and mushroom omelet with a slice of whole-grain toast
- Lunch: Tuna salad (made with olive oil and mustard) on a bed of spinach, with a side of cucumber slices
- Dinner: Baked cod, sweet potato mash and steamed broccoli
- Snack: Air-popped popcorn (lightly seasoned)
Learn more about the Heart and Vascular Institute at Nuvance Health.
Day 5
- Breakfast: Smoothie made with spinach, frozen berries, banana and unsweetened almond milk
- Lunch: Whole-grain pasta salad with cherry tomatoes, arugula, grilled chicken and balsamic dressing
- Dinner: Turkey chili with kidney beans, served with a side of roasted Brussels sprouts
- Snack: Low-fat string cheese with a handful of grapes
Day 6
- Breakfast: Overnight oats with unsweetened almond milk, chia seeds and diced pears
- Lunch: Grilled chicken and avocado salad with quinoa and a squeeze of fresh lime
- Dinner: Roasted tofu with farro and a side of mixed roasted root vegetables
- Snack: A small cup of low-fat cottage cheese with pineapple
Day 7
- Breakfast: Whole-grain waffles topped with Greek yogurt, sliced strawberries and a sprinkle of flaxseeds
- Lunch: Grilled salmon grain bowl with brown rice, spinach and a lemon-herb dressing
- Dinner: Stuffed bell peppers filled with ground turkey, black beans and diced tomatoes, served with a side of sautéed spinach
- Snack: Cherry tomatoes and a small handful of unsalted pistachios
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Benefits of a heart-healthy meal plan
Each meal choice in the seven-day plan is thoughtfully designed to promote heart health by emphasizing nutrient-rich ingredients. Here's how they benefit you:
Day 1
- Steel-cut oats: High in soluble fiber, which helps lower low-density lipoprotein (LDL), also known as bad cholesterol, and supports steady blood sugar levels.
- Salmon: Packed with omega-3 fatty acids that reduce inflammation, lower triglycerides and improve heart rhythm.
- Quinoa and green beans: Quinoa provides plant-based protein and essential amino acids, while green beans add antioxidants and fiber.
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Day 2
- Greek yogurt parfait: A good source of probiotics for gut health, calcium for strong bones and antioxidants from fresh berries.
- Lentil soup: Lentils are rich in fiber and plant-based protein, promoting good cholesterol and stable blood sugar levels.
Day 3
- Avocado toast: Avocados contain heart-healthy monounsaturated fats, and eggs provide protein and essential nutrients.
- Quinoa salad with chickpeas: Both are high in fiber and plant-based protein, helping to control cholesterol and blood pressure.
Day 4
- Spinach and mushroom omelet: Spinach is rich in potassium and magnesium, which help regulate blood pressure, and mushrooms add essential nutrients.
- Tuna salad: Tuna is an excellent source of omega-3 fatty acids, which protect against heart disease.
Day 5
- Smoothie: Berries, spinach and bananas are loaded with antioxidants and potassium, which support blood pressure control.
- Turkey chili: Lean turkey is a source of protein, and kidney beans are fiber-rich, improving cholesterol levels.
Day 6
- Overnight oats with pears: High in fiber and vitamins that reduce cholesterol and provide lasting energy.
- Roasted tofu and root vegetables: Tofu contains plant-based protein and isoflavones, which may help reduce the risk of heart disease.
Related Content: Improve your nutrition with one meatless meal a week
Day 7
- Whole-grain waffles with flaxseeds: Whole grains and flaxseeds provide fiber and omega-3s, beneficial for heart health.
- Stuffed bell peppers: Bell peppers are rich in antioxidants, while ground turkey and black beans provide protein and fiber.
The bottom line: These choices collectively help lower bad cholesterol, regulate blood pressure, reduce inflammation and improve overall heart function. Consistently eating meals like these supports a healthy weight, maintains good cholesterol levels and reduces the risk of heart disease. Happy eating!