7-Day Heart-Healthy Meal Plan: 1,200 Calories

A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. With this simple 1,200-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process.

Related: 15 Little Ways to Protect Your Heart

The meals and snacks in this diet plan feature heart-healthy foods recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado (see our full list of top 15 heart-healthy foods to eat). Saturated fat, added sugars and sodium (nutrients that can harm your heart in large amounts) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting.  With this simple meal plan, you'll have healthy meals for the week at the ready!

Looking for a different calorie level? See this same meal plan at 1,500 and 2,000 calories.

Don't Miss: Delicious Heart-Healthy Recipes

1. Meal prep the Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5. Store the salad in an air-tight container (To buy: amazon.com, $26 for 5) and the dressing separately in a small container (To buy: amazon.com, $12 for 8).

• 1 serving Avocado Egg Toast

• 1 cup blueberries

• 1 serving Loaded Black Bean Nacho Soup

• 1 medium orange

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1 tsp. olive oil, 1 Tbsp. nonfat plain Greek yogurt and a pinch of pepper.

Daily Totals: 1,224 calories, 60 g protein, 142 g carbohydrates, 28 g fiber, 52 g fat, 11 g sat. fat., 828 mg sodium

• 1 cup bran cereal
• 1 cup skim milk
• 1/4 cup blueberries

• 1 medium apple

• 1 serving Spinach & Strawberry Meal-Prep Salad

• 1medium orange

• 1 serving Charred Shrimp & Pesto Buddha Bowls

Daily Totals: 1,225 calories, 75 g protein, 148 g carbohydrates, 39 g fiber, 50 g fat, 9 g sat. fat., 1,363 mg sodium

• 1 cup nonfat plain Greek yogurt
• 3/4 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey

• 1 cup raspberries

• 1 serving Spinach & Strawberry Meal-Prep Salad

• 1 medium orange

• 1 serving Curried Sweet Potato & Peanut Soup
• 1 slice whole-wheat bread, toasted

Daily Totals: 1,212 calories, 70 g protein, 132 g carbohydrates, 30 g fiber, 51 g fat, 9 g sat. fat., 1,332 mg sodium

• 3/4 cup bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries

• 1 medium apple

• 1 serving Spinach & Strawberry Meal-Prep Salad

• 1 medium orange

• 1 serving Cod with Tomato Cream Sauce
• 3/4 cup cooked brown rice
• 1 cup steamed broccoli

Daily Totals: 1,223 calories, 67 g protein, 170 g carbohydrates, 38 g fiber, 39 g fat, 9 g sat. fat., 1,284 mg sodium

• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 cup raspberries

Cook oats and top with raspberries and a pinch of cinnamon.

• 1 medium bell pepper, sliced
• 3 Tbsp. hummus

• 1 serving Spinach & Strawberry Meal-Prep Salad

• 1 cup blueberries

• 1 1/4 cups Chicken Cauliflower Fried "Rice"

Daily Totals: 1,198 calories, 77 g protein, 120 g carbohydrates, 30 g fiber, 48 g fat, 9 g sat. fat., 1,405 mg sodium.

• 1 cup bran cereal
• 1 cup skim milk
• 1 cup blueberries

• 1 medium orange

• 1 serving Tuna, White Bean & Dill Salad

Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7.

• 1 cup raspberries

• 1 serving Toaster-Oven Tostada

Daily Totals: 1,206 calories, 55 g protein, 187 g carbohydrates, 55 g fiber, 39 g fat, 8 g sat. fat., 1,203 mg sodium.

• 1 serving Avocado Egg Toast
• 1 cup blueberries

• 1 cup raspberries

• 1 serving Tuna, White Bean & Dill Salad
• 1 slice whole-wheat bread, toasted

• 1 medium orange

• 1 serving Skillet Lemon Chicken & Potatoes with Kale

Daily Totals: 1,220 calories, 64 g protein, 132 g carbohydrates, 32 g fiber, 51 g fat, 9 g sat. fat., 1,275 mg sodium.

Don't Miss!

See All of Our Healthy Meal Plans

Heart-Healthy Comfort-Food Dinner Recipes

Heart-Healthy Diet Center