Carolinas HealthCare System

By Alicia Fogarty MS, RD, CSSD, LDN, Carolinas HealthCare System

According to guidelines set forth by the TLC Diet (Therapeutic Lifestyle Changes) and the DASH Diet (Dietary Approaches to Stop Hypertension) – both top-rated diet plans by U.S. News & World Report – there are definite goals when planning heart-healthy meals. Here’s a sampling of a week’s worth of meals, designed around a typical 2,000-calorie-a-day plan.

On this page:

Day 1

Breakfast/AM
  • 1 whole grain English muffin
  • 1 small apple
  • 8 ounces fat free milk
  • 1 tablespoon natural peanut butter on English muffin
Snack
  • 1/4 cup hummus
  • 5 low fat whole wheat wafers
  • ½ cup sliced cucumbers
Lunch
  • 1 whole grain flatbread or whole grain wrap
  • 1 ounce lean turkey, 1 ounce of 2 percent provolone cheese
  • Lettuce, tomato
  • 1 banana
  • 6 ounces of 0-percent flavored Greek yogurt
  • 1 cup baby carrots
  • 2 tablespoons light salad dressing

 

Snack
  • 3 cups light popcorn
  • 1 orange
Dinner
  • 3 ounces baked salmon
  • 1 cup corn/ beans with acorn squash (low sodium ingredients)
  • ½ cup brown rice
  • Small salad
  • 2 tablespoons light salad dressing
  • 1 cup skim milk

 

Snack
  • ½ cup light ice cream
  • 1 cup mixed berries on top
  • 3 graham squares

 

Day 2

Breakfast/AM
  • 1 cup cooked oats
  • 2 tablespoons raisins
  • 2 teaspoons sugar
  • Cinnamon and vanilla to taste
  • 6 ounces fat free Greek yogurt
  • ½ c OJ
Snack
  • 1 banana
  • 1 tablespoon peanut butter
Lunch
  • 1 lean microwave meal of choice between 300 – 400 calories
  • 1 apple
  • Baby carrots, grape tomatoes, sugar snap
  • 8 ounces skim milk
  • 1 tablespoon light salad dressing
Snack
  • 8 whole wheat wafers
  • 1 ounce of 2 percent cheese
Dinner
  • 2 small whole grain tortillas
  • ½ cup black beans or fat free refried beans – low sodium
  • 2 ounces grilled chicken and ½ cup sliced green and red peppers
  • ½ cup of lettuce, tomato, salsa
  • ½  ounce light cheese
Snack
  • ½ cup low fat pudding
  • 1 cup raspberries

 

Day 3

Breakfast/AM
  • 2 slices whole grain toast
  • 2 scrambled egg whites
  • 1 ounce of  2 percent cheese
  • ½ grapefruit
  • 1 cup skim milk
Snack
  • Whole grain granola bar ~100 calories
  • Tangerine
Lunch
  • Large salad – mixed vegetables, 1 ounce lean meat, 1 ounce of 2 percent cheese, ½ cup chickpeas
  • 2 tablespoon light salad dressing, 1 tablespoon red wine vinegar
  • 1 cup low sodium, low fat soup
  • 5 whole grain crackers
  • 17 grapes
Snack
  • Fat free Greek yogurt
  • 2 tablespoon craisins
Dinner
  • 3, 1 ounce >90 percent lean beef meatballs – low sodium
  • 1 cup cooked whole grain pasta
  • 1 cup tomato sauce with mushrooms, zucchini, and plum tomatoes –
    low sodium
  • 1 tablespoon parmesan cheese
Snack
  • 1 cup mixed melon
  • ½ cup fat free cottage cheese

 

Day 4

Breakfast/AM
Fruit and Yogurt Parfait
  • 6 ounces Greek vanilla fat free yogurt
  • ¼ cup low fat granola
  • 1 cup mixed berries
  • 6 sliced almonds
Snack
  • Banana or large apple
  • 1 tablespoon of natural peanut butter
Lunch
  • 2 slices whole grain bread
  • White-meat chicken salad – 2 ounces grilled chicken with 1 tablespoon of light mayo
  • Lettuce, tomato
  • 1 cup low sodium veggie soup
  • 1 cup milk
  • Baby carrots
Snack
  • 1 ounce part skim string cheese
  • 17 grapes
  • 5 whole grain crackers
Dinner
  • 3 ounce roast turkey
  • 1 cup mashed potatoes
  • 1 whole grain roll
  • 1 cup broiled fresh broccoli
  • 1 cup baked apples with cinnamon
Snack
  • ½ cup dried apricots
  • 4 walnuts
  • ½ cup skim milk

 

Day 5

Breakfast/AM
  • 2 whole grain waffles or pancakes
  • 1 teaspoon maple syrup
  • ¾ cup blueberries
  • 1 ounce light turkey sausage
  • 1 cup skim milk
Snack
  • ½  cup no sugar added peaches
  • ½ cup fat free cottage cheese
Lunch
  • 1 cup edamame, pasta, and feta salad
  • 6 ounces flavored Greek yogurt
  • ½  cup pineapple
  • Carrot sticks
Snack
  • ½ peanut butter and jelly sandwich – natural peanut butter and all fruit jelly, whole grain bread
  • 1 cup milk
Dinner

Dinner out at a casual restaurant

  • Order grilled, baked, or broiled chicken or fish, no added fat, limit to
    3 ounces
  • Side options – brown rice, baked potato, baked sweet potato
  • Consider two vegetable options, not fried or with added fat
  • Keep portion sizes controlled, consider bringing leftovers home if portions are large
  • Ask for dressings and sauces on the side
  • Ask for bread to be held or brought with the meal to help control
    portion sizes
  • Don’t hesitate to ask questions or ask for substitutions
Snack
  • 3 cups air popped or light microwave, no added salt
  • 12 cherries

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