7-Day Heart-Healthy Meal Plan: 1,200 Calories (2024)

A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, getting adequate exercise, maintaining a healthy weight, not smoking, avoiding excess alcohol and getting enough quality sleep can have a major impact on reducing cardiovascular disease-related deaths, according to a 2023 review in the Journal of Translational Medicine.

The meals and snacks in this diet plan feature heart-healthy foods, like fiber-rich fruits, vegetables, whole grains, lean protein and healthy fats, like olive oil and avocado. Saturated fat, added sugars and sodium—nutrients that can harm your heart when eaten in large amounts—are kept to a minimum. Instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting.

By following this simple 1,200-calorie meal plan, you'll help protect your heart, lose a healthy 1 to 2 pounds weekly and 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

How to Meal Prep Your Week of Meals

1. Meal prep the to have for lunch on Days 2 through 5. Store the salad in an airtight container (To buy: amazon.com, $30 for 5) and the dressing separately in a small container (To buy: amazon.com, $11 for 8).

Day 1

Breakfast (271 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (84 calories)

• 1 cup blueberries

Lunch (350 calories)

• 1 serving Loaded Black Bean Nacho Soup

P.M. Snack (62 calories)

• 1 medium orange

Dinner (457 calories)

• 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 saturated fat, 828 mg sodium

Day 2

Breakfast (265 calories)

• 1 cup bran cereal
• 1 cup fat-free milk
• 1/4 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving

P.M. Snack (62 calories)

• 1 medium orange

Dinner (429 calories)

• 1 serving

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

Day 3

Breakfast (297 calories)

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

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (374 calories)

• 1 serving

P.M. Snack (62 calories)

• 1 medium orange

Dinner (416 calories)

• 1 serving
• 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 saturated fat, 1,332 mg sodium

Day 4

Breakfast (265 calories)

• 3/4 cup bran cereal
• 3/4 cup fat-free milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving

P.M. Snack (62 calories)

• 1 medium orange

Dinner (427 calories)

• 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 saturated fat, 1,284 mg sodium

Day 5

Breakfast (333 calories)

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

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

A.M. Snack (102 calories)

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

Lunch (374 calories)

• 1 serving

P.M. Snack (84 calories)

• 1 cup blueberries

Dinner (304 calories)

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

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

Day 6

Breakfast (328 calories)

• 1 cup bran cereal
• 1 cup fat-free milk
• 1 cup blueberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (296 calories)

• 1 serving

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

P.M. Snack (64 calories)

• 1 cup raspberries

Dinner (457 calories)

• 1 serving Toaster-Oven Tostadas

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

Day 7

Breakfast (355 calories)

• 1 serving Avocado-Egg Toast
• 1 cup blueberries

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (366 calories)

• 1 serving
• 1 slice whole-wheat bread, toasted

P.M. Snack (62 calories)

• 1 medium orange

Dinner (374 calories)

• 1 serving

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