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For Parents & Families Heart-Healthy Eating 3-Day Sample Heart-Healthy Meal Plan for the Family
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Day 1
Breakfast:
- ¾ cup bran flakes
- ½ cup fat-free milk
- 1 banana
- ½ small whole grain bagel with 1 teaspoon soft margarine spread* (e.g., Shedd’s Spread Country Crock® with Calcium)
Lunch:
- 2 slices whole grain bread with 3 ounces turkey, 1 slice low-fat cheese and 1 tablespoon mustard
- 1 cup leafy green salad with 1 tablespoon low-fat dressing
- 1 small orange
Snack:
- 1 cup fruit (water pack)
- 1 piece low-fat string cheese
Dinner:
- Shish Kabob (click for recipe)
- 1 cup rice
- Vegetable sticks with fat-free dressing
Dessert:
- ¼ cup honey dew melon
- ½ cup sherbet
Snack:
- ½ medium bagel with 2 teaspoons reduced-fat peanut butter
Day 2
Breakfast:
- 1 medium whole grain English muffin with 2 teaspoons soft margarine spread and 1 teaspoon fruit jelly
- 1 cup of orange juice
Lunch:
- Southwestern Quesadillas (click for recipe)
- 1 medium apple
Snack:
- 1 cup of fat-free yogurt
- 1 peach
Dinner:
- 1 serving of Baked Chicken Fingers (click for recipe)
- 1 cup brown rice
- 1 cup spinach
- 2 cups mixed greens with tomatoes and low-fat dressing
- 1 glass wine
Dessert:
- 1 sugar free fudge bar
Snack:
- ½ cup low-fat cottage cheese with ½ cup applesauce
Day 3
Breakfast:
- 1 cup oatmeal
- 1 cup fat-free milk
- ¼ cup raisins
- 1 cup honey dew melon
Lunch:
- Roast beef sandwich (2 ounces lean roast beef) with medium whole wheat bun, 1 slice low- fat Swiss cheese and 2 teaspoons mustard
- 2 slices tomato
- ½ cup pasta salad with mixed vegetables made with 1 teaspoon olive oil
Snack:
- 1 medium apple
Dinner:
- Fish in a Pouch (click for recipe)
- ½ cup steamed carrots
- ½ cup steamed broccoli
- 1 small baked potato topped with 1 teaspoon soft margarine spread
- 1 whole wheat dinner roll with 1 teaspoon soft margarine spread (e.g., Promise® Buttery Spread)
Dessert:
- 1 cup strawberries topped with ½ cup low-fat frozen yogurt
Snack:
-
2 cups popcorn flavored with spray margarine spread (e.g., I Can’t Believe It’s Not Butter® Spray)
More Heart-Healthy Recipes for the Family
Serving sizes may need to be adjusted for each family member due to differing caloric need. Beverages such as water, skim milk or other low calorie choices should be served with each meal. *Soft margarine spreads should contain 0-2 grams saturated fat, no trans fat and no cholesterol per serving.
