Heart-healthy meal plan

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 Afternoon Snack • 1/2 cup (125 mL) of pistachio nuts • 1 small apple Dinner • 1 cup (250 mL) of skim milk • 8-vegetable bean ragout • 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

• 1/2 cup (125 mL) of low-fat yogurt
• 1 small apple

• 1 cup (250 mL) of skim milk
• Mixed greens with 2 tbsp (30 mL) of olive oil and balsamic vinegar
• Picadillo pitas

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

• 1 orange
• 1 cup (250 mL) of low-fat yogurt

• 1 cup (250 mL) of skim milk
• Hoisin salmon and pilaf
• Steamed asparagus
• Oatmeal cookies

Sunday

Breakfast • 1 cup (250 mL) of orange juice • 1/2 cup (125 mL) of low-fat yogurt • 1 large whole wheat muffin Lunch •

Green zucchini scramble
• 1 small apple

• 2 oatmeal cookies
• 1 cup (250 mL) of skim milk

• Portuguese winter soup
• Pasta & three vegetable salad (use leftovers tomorrow)
• Whole wheat roll with 1 tsp (5 mL) of canola margarine
• 1 orange
• Frozen yogurt