Heart Healthy Meal Plan for 7 Days (2024)

Healthy Meal Plan For 7 Days

In today’s world, where junk food drives many of us insane and some people are motivated by a healthy lifestyle. Do you want to follow a heart-healthy meal to protect your heart? Are you looking for a magical mantra that would work amazingly for you? The unfailing weapon to protect your heart is nothing but a blend of a healthy lifestyle and a regulated diet that can help to keep your heart healthy. Consuming a healthy diet is one of the most effective ways to prevent diseases such as heart disease and cardiovascular disease.

Heart-Healthy Foods to Eat

In general, the following foods should be consumed regularly:

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes
  • Nuts and seeds
  • Low-fat dairy
  • Olive oil
  • Fatty fish

Well, we have come up with another 7-day heart-healthy meal plan for you that will help you to achieve a healthy heart. Before we proceed further! Did you know that maintaining a healthy weight, exercising more, eating heart-healthy foods, and not smoking reduces the risk of dying from cardiovascular disease-related deaths by 50%? Yes, you heard that right. Here’s an easy-to-follow 7-day heart-healthy meal plan with 1200-1500 calories to help you cut calories and protect your heart from any damage.

Foods To Eat While Following 1200-1500 Diet Plan

We all know that a nutritionist’s recommended calorie intake is 2000 calories, right? A sudden 1200-1500 diet to reduce your weight may take your body as a surprise. So, it is advised that you follow a 1200-1500 calorie diet plan under the supervision of a veteran nutritionist.

When your body experiences a drop-down of around 500-800 calories, it naturally becomes crucial to plan the diet smartly. That being said, it calls for incorporating fruits and vegetables that will act as a protection to your heart. Learn more about some food items that enhance health yet are low in calories simultaneously.

  • Eat more fibre-rich foods such as nuts, green leafy vegetables, pulses, seeds, and legumes in your diet. They help in avoiding excessive calorie consumption.
  • Include Omega-3 fatty acid in your diet since it is known for mitigating the free radical damage of cell walls, thus, preventing many heart diseases.
  • Consume whole grains as they are complex carbohydrates such as millet and multi-grains. They are healthy for the heart as they take longer to convert into sugar.

This point brings happiness, particularly for those who have a sweet tooth. Dieting does not always mean boycotting chocolate. Yes, it just got interesting. You can always have a piece of dark chocolate because of its antioxidant nature. It improves your heart’s health as well.

Meal Diet Chart For A 7-Day Heart-Healthy Plan

Dieting can scare a few. However, an easy-to-follow diet plan can always come to the rescue. Let us check out a 1200-1500 calorie meal diet plan which eventually will help in protecting the health of your heart.

Day 1- Meal Plan

For Breakfast ( Recommended Calorie Consumption: 251)

Scrambled Eggs (146 calories): Serves One

  • Coat the pan lightly using a cooking spray
  • Add ½ cup of mushrooms
  • Put ½ cup of no-fat egg substitute
  • Now add 1 tbsp of diced scallions and diced red bell peppers.
  • Lastly, add one ounce of low-fat Swiss cheese.

Have one banana (medium size 105 calories)

For Mid Morning Snack (51 calories):

Dried Apricot Halves: 6 (51 calories)

For Lunch (Recommended Calorie Consumption: 330)

Veggie Pita Meal: Serves One (289 Calories)

  • Tomato slices : 3
  • 1 whole wheat pita bread: 4 inches
  • Low-fat feta cheese: 28.3 gm
  • Sliced avocado: ½

For Fruit Break (Recommend Calorie Consumption: 41)

Fresh Pineapple: Two cups (41 Calories)

For Mid-Meal Snack (Recommended Calorie Consumption: 135)

  • 1 Orange : (62 Calories)
  • 2 tbsp Hummus : (52 Calories)
  • 15 Sugar peas : (21 Calories)

For Dinner (Recommended Calorie Consumption: 407)

  • Steamed Broccoli (52 Calories): Add 4 spears and sequence some lemon
  • Braised Chicken: (268 Calories)
  • Whole-Wheat Fettuccine: (87 Calories)

Day 2 – Meal Plan

For Breakfast (Recommended Calorie Consumption:279)

  • ¾ Strawberries: (40 Calories )
  • Oats : (139 Calories )
  • 6 oz of nonfat greek yogurt : (100 calories)

For Mid-Morning Snack (Recommended Calorie Consumption: 46)

  • 2 prunes: (46 Calories)

For Lunch (Recommended Calorie Consumption: 330)

Veggie Cottage Cheese: Serves One (278 Calories )

  • Sliced cucumber: 1 cup
  • Salt less 1% of cottage cheese: 1 cup
  • Diced red bell pepper: 1 cup
  • Cherry tomatoes as toppings: 18

For Fruit Break (42 Calories): 1 Kiwi

For Mid-Meal Snack (Recommended Calorie Consumption: 198)

  • 1 Medium apple : (95 Calories)
  • 12 Plain almonds (salted) : (103 Calories)

For Dinner (Recommended Calorie Consumption: 336)

  • ½ Cup Green Beas: (209 Calories)

Day 3 – Meal Plan

For Breakfast (Recommended Calorie Consumption: 247)

  • 1 Kiwi: (42 Calories)
  • 1 Egg Sandwich: (232 Calories)
  • Coat the pan lightly using a cooking spray
  • 3 Sliced tomatoes
  • ½ Cup scrambles egg
  • 2 Multi-grain sandwich bread
  • 1 oz low-fat cheese

For Mid-Morning Snack (Recommended Calories Consumption: 51)

  • 4 Dried Apricot Halves: (34 calories)

For Lunch (Recommended Calories Consumption: 330)

  • Hummus Pita Meal: Serves One (238 Calories)
  • Hummus: ¼ cup
  • 1 oz low-fat cottage cheese
  • Tomatoes (sliced): 3.
  • 1 wholewheat Pita bread: 4 inch

For Fruit Break (Recommended Calories Consumption: 62)

  • 1 orange

For Mid-Meal Snack (Recommended Calories Consumption: 130)

  • ½ Strawberry/ Vanilla non-fat frozen yogurt: (95 calories)
  • 1 Slice Brown Rice Cake: (35 calories)

For Dinner (Recommended Calories Consumption: 434)

  • 1½ cups steamed green beans with a squeeze of lemon: (66 calories)
  • Lemon and Dill Chicken: (170 calories)
  • 1½ cups roasted potatoes (use 1tsp olive oil: (198 calories)

Day 4 – Meal Plan

For Breakfast (Recommended Calories Consumption: 250)

  • 1 Cup shredded wheat cereal: (167 calories)
  • 1 Cup milk: (83 calories)

For Mid Morning Snack (Recommended Calories Consumption: 51)

  • 6 Dried apricot halves

For Lunch (Recommended Calories Consumption: 299)

  • Raita: Serves one (146 calories)
  • Mix 6 oz. non-fat plain Greek yogurt
  • 1 cup cucumber and diced tomato each
  • Season: crushed red pepper and cumin (as per taste)
  • 1 Medium banana: (105 calories)
  • 2 Multi-grain crispbreads: (48 calories)

For Fruit Break (Recommended Calories Consumption: 53)

  • 15 Baby carrots

For Dinner (Recommended Calories Consumption: 438)

  • Curried tofu salad: Serves one (128 calories)
  • Cucumber salad: 1 Serves one (55 calories)
  • 1 wheat roll: (114 calories)
  • One cup sliced cucumber with 1/2 Tbsp. Raspberry Vinaigrette
  • Sweet potato chips: 1 oz. (141 calories)

Day 5- Meal Plan

For Breakfast (Recommended Calories Consumption: 275)

  • 1 Egg Sandwich: (275 Calories)
  • Coat the pan lightly using a cooking spray
  • ½ Cup scrambles egg
  • 1 Multi-grain sandwich bread
  • 2 oz low-fat swiss cheese
  • For Mid-Morning Snack (Recommended Calories Consumption: 84)
  • 10 Dried Apricot Halves

For Lunch (Recommended Calories Consumption: 362)

  • 6 oz of Non-Fat Plain Greek Yoghurt: (100 calories)
  • Avocado Salad Pita: Serves one (262 calories)
  • Fuse ¼ cup chickpeas with ½ mashed avocado
  • Add 1 tbsp lemon juice
  • Take one 4-inch whole-wheat pita bread
  • Now spread the salad mixture on the bread slice

For Mid-Meal Snack (Recommended Calories Consumption: 53)

  • 1 Cup Strawberries

For Dinner (Recommended Calories Consumption: 440)

  • Penne Arrabiata and Capicola: Serves one (311 calories)
  • Salad: Serves one (129 calories)
  • 2 cups of mixed salad greens
  • Add cherry tomatoes: 12
  • Blend greens with 1 cup of cucumber
  • lemon-mint Vinaigrette: 1 tbsp

Day 6- Meal Plan

For Breakfast (Recommended Calories Consumption: 250)

  • 1 bowl of wheat oats: (167 calories)
  • 1 cup skimmed milk: (83 calories)

For Mid-Morning Snack (Recommended Calories Consumption: 35)

  • 1 Slice of Brown Rice Cake

For Lunch (Recommended Calories Consumption: 322)

  • 1 cup of Cantaloupe: (54 calories)
  • 1 cup of Cottage Cheese (without salt): (163 calories)
  • 1 Banana (medium): (105 calories)

For Mid Meal Snack (Recommended Calories Consumption: 37)

  • 12 Cherry Tomatoes

For Dinner (Recommended Calories Consumption: 423)

  • Stuffed Portobello Caps (Tomato and Olive): Serves one (118 calories)
  • ¾ cup cooked wheat couscous: (204 calories)
  • Salad: Serves one (101 calories)
  • Make a mixture of 1/2 cup strawberries and 2 cups of baby spinach
  • LemonMint vinaigrette: 1tbsp

Day 7-Meal Plan

For Breakfast (Recommended Calories Consumption: 250)

  • ½ cup Strawberries: (80 calories)
  • Scallion Scrambled Eggs: Serve one (170 calories)
  • Lightly coat the pan with cooking spray.
  • ½ scramble cup egg
  • Put 1 tomato slice, 1 tbsp: scallion, and 1⁄4 cup diced part-skim Mozzarella cheese.

For Mid-Morning Snack (Recommended Calories Consumption: 57)

  • 2 tbsp Dried Tart Cherries: (80 calories)

For Lunch (Recommended Calories Consumption: 311)

  • 6 oz of Non-Fat Plain Greek Yoghurt: (100 calories)
  • Veggie Sandwich: Serves One (211 calories)
  • Blend 1 oz. of Low-fat cottage cheese, 1⁄4 cup alfalfa sprouts, 3 tomato slices, and 1 tbsp.
  • Cholesterol-free mayonnaise in a bowl
  • 1 thin multi-grain sandwich bread
  • Spread the mixture on the bread slice

For Mid-Meal Snack (Recommended Calories Consumption: 42)

  • Any Fruit: 1 (Medium sized)

For Dinner (Recommended Calories Consumption: 395)

  • ½ cup of Cooked Quinoa: (111 calories)
  • Grilled Rosemary Salmon Skewers: Serves one (172 calories)
  • Salad: Serves one (112 calories)
  • 2 cups of Baby Spinach
  • ½ cup of Tomato Slices
  • 1 tbsp of Raspberry Vinaigrette

Food Items That You Should Avoid While Following 1200-1500 Diet Plan

  • Processed & Red Meat: Food items with high saturated fat are bad for your heart’s health. Processed and red meat is one such food item. However, you can replace them with plant proteins such as nuts, legumes, whole grains, and soy products, reducing your risk of heart disease.
  • Processed Food: To follow a disciplined diet plan, the foremost thing to avoid is processed food. Does that break your heart? We will tell you why you should avoid processed food. Processed food contains trans fat, sugar, high salt, saturated fat, food colouring, and additives. These ingredients are not healthy for your heart. You shouldn’t only avoid your processed meat but any form of processed food as well.
  • Alcohol: If you are taking a 1200-1500 diet, drinking alcohol will destroy your diet plan. Thus, avoiding alcohol is highly advised.

NOTE: Many believe red wine is good for the heart’s health. So, when you avoid alcohol, it includes red wine.

  • Beverages and Foods with Added Sugar: Energy drinks, soda, and other sugary beverages should be avoided if you want to maintain a healthy heart and weight also.

1200-Calorie Diet Meal Plan: Precautions

Disclaimer: Do you want to meet your daily nutritional needs and maintain a heart-healthy meal plan with a 1200-calorie meal plan? It’s critical to keep your medical history in mind while following a 1200-calorie meal plan, especially if you are older or have any underlying health conditions.

You may also need to be aware of certain psychological triggers and the implications of weight loss. This low-calorie diet is not suitable for everyone because it is difficult to fit all of the essential nutrients into 1200 calories. If you lose weight at the expense of your overall health, it becomes pointless. It should ideally restore or preserve your core strength. If losing weight causes symptoms such as fatigue or constant hunger, it’s time to reconsider your diet.

As a result, read the labels carefully and consult a professional dietician if you have any concerns about tailoring the diet to your specific needs. While many people can benefit from the 1200-calorie diet, some should avoid it:

  • Underweight people.
  • People suffering from eating disorders.
  • Women who are pregnant.
  • Children and adolescents
  • People who have nutritional deficiencies and imbalances.
  • People who have been advised not to experiment with low-calorie diets.

As long as essential nutrients are consumed, a 1200-calorie meal plan can help some people lose weight quickly and safely. While it may be appropriate for some, it may not be appropriate for all. Such people should stick to less aggressive diet plans to lose weight gradually.

“Most people don’t have a problem going on a diet. The problem is being consistent on their diet.” – Karen Sessions.

How Life Changes After Meal Plan

After following a 7-day meal plan, your journey does not stop there. It is more about finding healthy recipes like “Moscow mule cocktail”, which should become a permanent thing in your lifestyle. The aim of following a 7 days heart-healthy meal plan is to reduce weight and maintain a healthy lifestyle that will keep your heart healthy and fit for lifelong. Additionally, when you work on a dedicated diet plan, you will naturally be inclined to work out. A good diet and workout regime go hand-in-hand. It has been observed that a good diet and a great workout become a lifestyle once a person follows a diet plan.

Facts & Principles of a Cardiac Diet

Cardiac oriented diet is a type of diet that aims to reduce the risk of cardiovascular diseases as it motivates people to eat anti-inflammatory and healthful foods. So, here are some basic principles of a cardiac diet.

  • Include beans, nuts, and seeds.
  • Consume whole foods instead of processed ones.
  • Add an array of fruits and vegetables.
  • Include wholesome fats like avocados and olive oil
  • Reduce your intake of processed and red meat.
  • Dairy products with added fat should be avoided.
  • Consume some oily fish every week.
  • Limit your intake of alcohol and artificial sugars.

Guidance for Sustaining the Cardiac Or Heart-Healthy Diet

Attempting to change one’s eating habits can indeed be a challenge for some individuals at first. Try implementing small changes gradually, perhaps two each week, and commit to them. It is better to do this than to make a lot of changes all at once and then give up immediately. Having a diet companion or keeping a food log can help people stay motivated. Planning a special treat for the finale of a month of determination is yet another effective approach to appreciating oneself. Another suggestion is to flavour dishes by using herbs and spices (instead of salt or sauces).

Healthy Food Options To Have When At A Restaurant

We understand that apart from the cravings, dining in a restaurant sometimes becomes an avoidable situation (maybe with your boss or if it is your better half’s birthday). There is no way of escaping such situations; however, there is always a light-bulb moment to rescue your diet. Here is a life-saviour menu to opt for in a restaurant.

  • Skinless chicken and fish (particularly oily fish)
  • Options for vegetarians that skip high-fat cheese meals
  • lentil or chilli dishes prepared with brown rice
  • salads dressed in avocado, olives, or olive oil

Guidelines for a Heart-Healthy Lifestyle

There is so much more to living a healthy and thoughtful lifestyle.

  • Avoiding prolonged sitting
  • Abandoning smoking
  • Reducing stress using practices like yoga or mindfulness
  • Buying food and preparing meals in bulk
  • Considering portion sizes
  • Exercising regularly

Amazingly Heart-Healthy Food Items

Did you know that about one-third of deaths worldwide are related to heart disease? The key factor is that your diet can reduce or enhance the heart-disease risk. Certain food items are known to influence triglycerides, cholesterol levels, inflammation, and blood pressure, collectively proving to be risk factors for heart diseases. Below, we have planned a list of 3 food items that will surely improve your heart’s health and are highly recommended by best nutritionists.

Leafy Green Vegetables

Leafy green vegetables are a crucial part of a healthy diet. They have contained vitamins, minerals, antioxidants including spinach, kale, and collard greens, and fibre but are low in calories. A diet high in leafy greens can provide a number of health benefits, including a lower risk of heart disease, obesity, high blood pressure, and mental decline. Here are other incredible benefits of getting more greens in your diet:

  • Support Optimal Brain Function
  • Reduce Belly Bloating
  • Relieve Stress
  • Support Bone Health
  • Make Your Skin Glow
  • Support Healthy Aging
  • Improve Inflammatory Response
  • Regulate Blood Glucose Levels, and more!


The essential nutrients that are abundant in blackberries, strawberries, blueberries, and raspberries are vital for maintaining heart health. According to a study, consuming blueberries every day improves the health of blood vessel lining cells, which regulate blood pressure and blood clotting. Here are a few good reasons to include berries in your diet:

  • Fully-Loaded with antioxidants
  • Help fight inflammation
  • Improve blood sugar and insulin response
  • High in fibre
  • Provide many nutrients


Avocados are a good source of monounsaturated fats, which lower cholesterol and the risk of heart disease. Avocados, according to some researchers, may protect the heart in the same way that olive oil and nuts do in the heart-healthy Mediterranean diet. Let’s take a look at some of the other benefits of consuming Avocados in your diet:

  • Lower cholesterol
  • Regulate appetite
  • Keep eyes healthy
  • Beneficial for gut health
  • An excellent source of antioxidants and anti-inflammatory compounds.
  • Promote a healthy body weight

“Diet is the essential key to all successful healing. Without a properly balanced diet, the effectiveness of herbal treatment is very limited.” – Michael Tierra

What to Avoid When Following the 1200-Calorie Diet Plan?

  • Sleep deprivation
  • Stress
  • Smoking
  • Alcohol
  • Sedentary way of life
  • Refined carbohydrates and foods containing them
  • Sweets, baked goods, and confectionery


A low-calorie diet also helps to reduce weight and helps prevent certain diseases. However, losing weight is not the only indicator of fitness. In some cases, dropping weight may not even be linked with becoming healthy. It may also be a symptom of an illness, an inadequate diet, or a lack of nutrients. That is why consuming a healthy diet plays an essential role to manage your weight in a well-mannered way.

In additional, make these 7 steps your habit to keep your life healthy and reduce heart -related issues:

  • Get Active
  • Give up Smoking and Alcohol
  • Eat more fibre
  • Cut down on salt
  • Manage your weight
  • Replace packaged food with homemade ones
  • Focus on fruits and vegetables

You can track your calories, exercise and work-out routines with Weight Loss Challenge Apps.

A healthy heart will bring things into your life that no amount of money can buy. Every day, begin with a grateful and healthy heart. So, eating heart-healthy foods may be the best way to protect against heart complications. Finally, the best thing you can do for your heart is to take good care of it. Be gentle with it. So, follow these best diet plans to keep your heart healthy.

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