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Heart-healthy meal plan
Choose foods and recipes that are good for your ticker
Updated January 30, 2014
Our heart-healthy menu is low in fat and high in Omega-3 fatty acids—important elements for keeping your ticker pumping. Plus, the recipes are easy to make and taste great.
Monday
| Breakfast
• 1 cup (250 mL) of grapefruit juice
• 1 cup (250 mL) of skim milk
• 1 large whole grain muffin |
| Lunch
• Tuna sandwich with two slices of 100 per cent whole wheat bread: 1/3 cup (50 mL) tuna, 2 tsp (10 mL) of light mayo, 1 slice of soya cheese (or mozzarella) and cucumber
• 1 cup (250 mL) of low-fat yogurt
• 1 banana |
| Snack
• 1/2 cup (125 mL) of pistachios
• 1 small apple |
| Dinner
• 1 cup (250 mL) of skim milk
• Crunchy Italian-style fish fillets with oven-baked fries |
| Snack
• ½ cup (125 mL) raspberry sorbet
• ¼ cup (60 g) fresh blueberries |
Tuesday
| Breakfast
• 1 cup (250 mL) of orange juice
• 1 cup (250 mL) of skim milk
• 1/2 of a whole wheat bagel with 1 tbsp (15 mL) of peanut butter |
| Lunch
• 3/4 cup (175 mL) of cottage cheese with orange pieces
• 1/2 of a whole wheat bagel
• 1 banana |
| Snack
• 1/2 cup (125 mL) of pecans
• 1 small apple |
| Dinner
• 1 cup (250 mL) of skim milk
• Steamed green peas
• Whole wheat dinner rolls with 1 tsp (5 mL) of canola margarine |
| Snack
• ½ cup (120 g) fresh strawberries |
Wednesday
| Breakfast
• 1 cup (250 mL) of cranberry juice
• 1 cup (250 mL) of skim milk
• 3/4 cup (175 mL) of high-fibre cereal (granola types are OK) |
| Lunch
• 1/2 of a whole wheat bagel with 1 tsp (5 mL) of canola margarine
• 1 small apple |
| Snack
• 1/2 cup (125 mL) of raisins
• 6 crackers and 2 slices of cheese (low-fat, such as mozzarella or light cream cheese) |
| Dinner
• 1 cup (250 mL) of skim milk
• Whole wheat pita bread
• 1 cup (250 mL) of cashews
• Tangerines |
Thursday
| Breakfast
• 1/2 of a grapefruit
• 1 cup (250 mL) of skim milk
• 2 pieces of whole wheat toast with 1 tbsp (15 mL) of peanut butter |
| Lunch
• Roast beef sandwich made with two slices of whole wheat bread, 2 slices of roast beef, 2 slices of mozzarella cheese and mustard
• 1 cup (250 mL) of carrot and celery sticks |
| Snack
• 1/2 cup (125 mL) of pistachio nuts
• 1 small apple |
| Dinner
• 1 cup (250 mL) of skim milk
• Whole wheat rolls with 1 tsp (5 mL) of canola margarine
• Oranges |
Friday
| Breakfast
• 1 cup (250 mL) of cranberry juice
• 1 cup (250 mL) of skim milk
• 3/4 cup (175 mL) of high-fibre cereal |
| Lunch
• 1 cup (250 mL) of 8-vegetable bean ragout (leftover)
• 1/2 of a whole wheat bagel with 2 slices of low-fat cheese
• 1 plain oatmeal cookie
• 1/2 cup (125 mL) of almonds |
| Snack
• 1/2 cup (125 mL) of low-fat yogurt
• 1 small apple |
| Dinner
• 1 cup (250 mL) of skim milk
• Mixed greens with 2 tbsp (30 mL) of olive oil and balsamic vinegar
|
Saturday
| Breakfast
• 1/2 cup (125 mL) of orange juice
• 1 cup (250 mL) of skim milk
• 1/2 of a whole wheat bagel with 1 tbsp (15 mL) of peanut butter |
| Lunch
• 1 cup (250 mL) of Eggplant and red pepper pasta sauce
• Whole wheat pasta
• 1/3 cup (75 mL) of medium firm tofu with light soy sauce to taste
• 1 banana |
| Snack
• 1 orange
• 1 cup (250 mL) of low-fat yogurt |
| Dinner
• 1 cup (250 mL) of skim milk
• Steamed asparagus
• Oatmeal cookies |
| Snack
• ½ cup (125 mL) vanilla frozen yogurt with ½ cup (120 g) mixed berries |
Sunday
| Breakfast
• 1 cup (250 mL) of orange juice
• 1/2 cup (125 mL) of low-fat yogurt
• 1 large whole wheat muffin |
| Lunch
• 1 small apple |
| Snack
• 2 oatmeal cookies
• 1 cup (250 mL) of skim milk |
| Dinner
• Pasta & three vegetable salad (use leftovers tomorrow)
• Whole wheat roll with 1 tsp (5 mL) of canola margarine
• 1 orange
• Frozen yogurt |
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