Heart-Healthy Meal Plan

What's more motivating than getting to indulge in delicious meals every day?!

Abundant and nutrients and mouthwatering flaovr, this gorgeous salad is sure to fill you up.

Wanting (or needing) to change up your lifestyle for heart health, but not sure where to start? Try this one week heart-healthy meal plan! Each delicious dish is made with nutritious ingredients that support heart health. What’s more motivating than getting to indulge in delicious meals every day?!

Benefits of Eating for Your Heart

There are multiple benefits to eating a heart-healthy diet.

Following a heart-healthy lifestyle is beneficial for so many aspects of your health (even more than just your heart!). In addition to reducing your risk of cardiovascular disease, these heart-healthy ingredients can help manage cholesterol, lower your blood pressure, and even prevent things like type 2 diabetes and heart failure.

Just by increasing things like fiber, omega-3’s, antioxidants, and protein in your diet, you can start your path to a healthier heart. That may sound difficult, but we’ve got the perfect meal plan that uses ingredients which contain all of the above. And not only are they super healthy, but they all taste amazing, too! 

Just be sure to check with your doctor if you have any questions or concerns about your health, diet, or more!

Components of a Heart-Healthy Eating Plan

Fresh, nutritious ingredients create the dishes that make u this heart-healthy meal plan.

The best thing about heart healthy foods is that they are all tasty, contain lots of healthy nutrients, and are fairly easy to find at your local grocery store. These heart healthy ingredients include things like:

  • Lean proteins such as seafood, poultry, and eggs.
  • Fiber and antioxidant-rich fruits and vegetables.
  • Nuts and seeds such as chia seeds, walnuts, and sunflower seeds.
  • Legumes such as beans, lentils, and peanuts.
  • Whole grains such as oats, quinoa, and whole wheat products.
  • Omega-3’s from avocados, oils, nuts, and seafood.

Check out our list of Heart-Healthy Groceries for even more heart-healthy ingredients!

1 Week Heart-Healthy Meal Plan

overnight oat recipes for busy mornings

Get ready for the best week of heart-healthy dishes! Feel free to enjoy leftovers instead of making all new meals each day. There’s plenty of time to try them all!

Day 1

Turkey Avocado Roll-ups

Breakfast: Protein Egg and Tomato on Toast

Lunch: Harvest Quinoa and Apple Salad

Dinner: Grilled Honey Lime Cilantro Chicken Skewers

Snack: Turkey and Avocado Roll Ups

Day 2

This Sriracha Salmon Power Bowl makes a great lunch or dinner!

Breakfast: Berry Overnight Oats

Lunch: Rainbow Salad with Sauteed Veggies and Boiled Potatoes

Dinner: Sriracha Salmon Power Bowls

Snack: Sweet and Spicy Toasted Almonds

Day 3

The whole family will enjoy these nutritious and flavorful breakfast burritos!

Breakfast: Southwestern Protein Breakfast Burrito

Lunch: Mediterranean Quinoa Bowls with Spiced Tofu

Dinner: One Pan Broccoli, Sweet Potato, and Chicken Dinner

Snack: Fresh Lime and Basil Fruit Salad

Day 4

Enjoy these tasty morsels as a sweet snack or light dessert! The dark chocolate is a great component of a heart-healthy meal plan!

Breakfast: Spinach Parmesan Baked Eggs

Lunch: Salad Nicoise With Poached Salmon

Dinner: Chickpea Stuffed Acorn Squash

Snack: Chocolate Covered Banana Bites

Day 5

Our black bean burgers with spicy chipotle aioli are the perfect vegetarian-friendly, heart-healthy alternative for burger night.

Breakfast: Maple Banana Quinoa

Lunch: Black Bean Burgers with Spicy Chipotle Aioli

Dinner: Pineapple Honey Shrimp Taco Bowl

Snack: Roasted Beet and Hazelnut Vegetable Dip + Veggie Sticks  

Day 6

These Summer Fish Tacos are Absolutely Scrumptious!

Breakfast: White Bean Avocado Toast 

Lunch: Summer Fish Tacos

Dinner: Farro and Black Bean Buddha Bowl

Snack: No Bake Lemon Turmeric Energy Balls

Day 7

qunioa and shrimp paella

Breakfast: Hummus Breakfast Bowl

Lunch: Thai Chicken Wraps

Dinner: Quinoa and Shrimp Paella

Snack: Southwestern (Meatless) Meatballs

What do you think of this heart-healthy meal plan? Let us know in the comment section below!

Want even more heart-healthy dishes? Check out this list of 21 Easy, Heart-Healthy Dinner Recipes. Or, try some of our Top 25 Foods for Heart Health.

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

More by Kelsey


  1. How would you go about making a shopping list based on these meal plans? Please forgive my ignorance… I’m just getting started on this whole “meal plan” thing. I have failed miserably since I started trying in 2019. I really want to be a healthier me, as I go into my 49th year this year, because I’ve never really been healthy OR fit before, lol. Thanks so much!

    1. Stacey, Start by seeing what you already have on hand. Then, categorize ingredients: meats, produce, fruits, dairy, etc.. Lastly, list the categorize by where they are located in the grocery store. For example, in my store I would start with
      produce since that’s what I come to first. Hope this helps. 🙂

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