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Heart Healthy Recipes: Weekly Meal Plan

Recipes chosen following the general heart-healthy eating guidance of the American Heart Association and the WHO: more vegetables, legumes, fish, nuts and whole grains, and less red and processed meat, salt, saturated fat, added sugar and fried food.

General guidance, not reviewed by a nutrition professional. It does not replace your doctor's advice; if you have heart disease or take medication, check with them before changing your diet.

Weekly menu

Total cooking time for the week: 11 h 50 min

  1. Day 1

  2. Day 2

  3. Day 3

  4. Day 4

  5. Day 5

  6. Day 6

  7. Day 7

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How we choose the recipes

  • Lunch and dinner: 250–650 kcal and fiber ≥ 4 g per serving. Breakfast: 150–500 kcal and fiber ≥ 3 g.
  • Fat ≤ 35% of calories.
  • At least one protective group: vegetables, legumes, fish, nuts or seeds, or whole grains.
  • No red or processed meat (beef, pork, cold cuts, bacon), no butter, cream or margarine, and no lard, coconut oil or milk, cream cheese or ghee.
  • Less salt: no aged cheeses, soy or fish sauce, bouillon cubes, olives, capers, anchovies, pickles or smoked fish. Our recipes do not store sodium, so it is controlled through ingredients; add salt sparingly.
  • No sugar or condensed milk among the ingredients, and no fried, breaded or battered dishes or croquettes.
  • Recipes with incomplete nutrition or marked "under review" are excluded.

Nutrition information is approximate and does not replace advice from a health professional.