Your heart is an important organ. Take care of it by adopting a healthy diet. This 30-day meal plan has everything you need to make delicious, healthy meals that taste great too.

This is a bonus PDF for the eBook, 30 Day Heart Healthy Meal Plan. The PDF includes all of the meal plan recipes and shopping lists for each week, as well as a blank weekly menu planner to fill in (and repeat) throughout the month. If you’re having trouble printing off extra copies of the PDF, you can simply print off one color copy at home!

Eat healthy and lose weight with our 30 day heart healthy meal plan. Our meal plan is designed to help you lose weight and will make sure you have a delicious and nutritious meal every night of the month. With these recipes, you’ll enjoy hearty dishes like Shrimp Creole, Creamy Tomato Sauce with Veggies, or Lamb Chops with Yogurt Mint Sauce. So get started on your heart healthy eating plan today!

30 Day Heart Healthy Meal Plan PDF Overview

The American Heart Association Diet Plan

The American Heart Association diet plan is a great way to lose weight and improve your overall health. The diet plan has been proven effective in helping people lose weight and improve their heart health. It is also very easy to follow, which makes it perfect for anyone who wants to lose weight without having to spend hours preparing meals each day.

The diet plan offers a variety of different meal options that can be easily prepared at home or by following the instructions included with each recipe. This makes it easy for you to stick to your diet plan because all of your meals will be prepared ahead of time so all you have to do is eat them!

30 Day Heart Healthy Meal Plan PDF

Week 1

Monday
Breakfast: Chicken and Veggies with Rice + Apple Cider Vinegar (p. 13)
Lunch: Italian Style Steak Salad (p. 14)
Dinner: Zucchini Pizza Bites (p. 15)

Saturday/Sunday Meal Prep Prep Day 1

You will be making 2 recipes for each day of the week! This includes breakfast, lunch, and dinner recipes.* Be sure to make enough food so that you have leftovers for lunch the next day!

What to buy for Meal Plan 30 Day Heart Healthy Meal Plan (PDF)

Before you get started, let’s go over the ingredients you will need to make all the meals in this meal plan.

Spices and Herbs

The spices and herbs listed below are some of the most commonly used in recipes. You may not need all of them, but they will come in handy if you want to make any of these recipes from scratch. If a recipe calls for oregano leaves (or other herbs), add it before serving so that its flavor doesn’t dissipate over time.

Olive oil: A healthy heart requires healthy fats, so olive oil is an important ingredient for your kitchen shelf! It has been shown to reduce bad cholesterol levels when used as part of a heart-healthy diet along with other foods such as berries and fish.*
Garlic: While there aren’t any specific studies on garlic’s effects on cholesterol levels yet (it hasn’t been studied enough), studies have shown that eating garlic lowers blood pressure which is essential when it comes to preventing heart disease.*
Fish sauce/Nam pla

More recipes that can be swapped in and out of the meal plan

You can swap out any of the recipes in this meal plan with other recipes from our site. Here are a few examples:

To replace the Sautéed Shrimp with Avocado and Spinach, you could use these Easy Creole Shrimp or this Southwest Steak Salad instead.
For the Chicken Tinga Tacos, you could substitute these Blackened Salmon Tacos or this Tangy Pulled Pork Taco recipe instead.
To replace the Fluffy Gluten Free Pancakes with Peanut Butter & Banana, try out these Easy Blueberry Muffins instead!
If you want to change up your snacks for any reason (such as eating them on-the-go), we have tons of snack ideas here!

Week 1 – Monday

Monday

Breakfast:

1 egg + 2 egg whites scrambled with 1/4 avocado and a tablespoon of salsa (100 calories, 10g fat, 6g carbs, 14g protein)

Lunch:

2 cups mixed greens topped with 1 can of chickpeas and 3 tablespoons feta cheese (250 calories, 22g fat, 14g carbs, 13g protein) + 1 orange sliced in half and juiced (43 calories) + 1/2 cup blueberries (50 calories)Snack: Dinner: Snack:: 150calories; 12 g fat; 8 g carb; 18 g proteinCalories: 724Fat: 59.5 gCarbs: 42.5 gProtein 121.5

Week 1 – Tuesday

Breakfast: Oatmeal with Dried Fruit and Almonds

1/2 cup of steel cut oats (pre-soaked overnight)
2 tablespoons of dried cherries, cranberries or apricots
2 tablespoons chopped almonds or walnuts

Lunch: Lentil Salad with Feta and Herbs

1 cup cooked lentils (either canned or pre-soaked for a few hours)
1/2 cup cherry tomatoes, sliced in half (or one large tomato if you’re using fresh tomatoes from your garden!)
1 small red onion diced * 2 tablespoons feta cheese crumbled on top

Dinner: Tuna Burgers with Quick Pickled Cucumbers

4 frozen patties made from ground tuna (or any kind of fish)
To serve: Quick pickled cucumbers and avocado slices on top

Week 1 – Wednesday

Day 12: Wednesday

Smoked Trout and Black Bean Salad

1 cup canned black beans, rinsed and drained

1/2 cup chopped celery

1/2 cup chopped red onion

3 tablespoons chopped fresh cilantro leaves (or parsley)

Week 1 – Thursday

Thursday

Breakfast is a light meal, so it’s a good idea to keep it healthy. You could have scrambled eggs with steel-cut oats and sautéed spinach on the side, or even make yourself an egg white omelet with spinach, tomatoes and feta cheese.

Lunch can also be a light meal if you want to save your appetite for dinner. However, if you prefer something more substantial (and I know I do!), try these delicious chicken quesadillas that are packed full of veggies! The recipe calls for using pre-cooked chicken breast but feel free to use leftover grilled chicken breasts from last night’s dinner instead; just make sure there’s no added salt or sauces like barbecue sauce in those leftovers because they will make this dish too salty when cooked together with fresh vegetables later in this recipe. Also note that this dish requires both light sour cream and full fat sour cream – unless specified otherwise throughout the rest of my program (aka “this week”), any recipe where I say “light sour cream” means substitute 1/2 cup (8 tablespoons) full fat sour cream plus 1/4 cup milk for every 8 tablespoons light sour cream called for in the original recipe; likewise with any other type of dairy product (butter vs margarine etc).

Week 1 – Friday

For lunch on Friday, you’ll be preparing a quinoa feta salad with white beans and arugula. The ingredients needed to make this meal are:

1 cup quinoa, uncooked
1 can (15 oz) cannellini beans, drained and rinsed
1 cup chopped arugula leaves
¼ cup crumbled feta cheese or goat cheese
¼ teaspoon salt (or to taste)

Quinoa Feta Salad with White Beans and Arugula

Prep time: 15 minutes Cook time: 25 minutes Total time: 40 minutes Yields 4 servings

1 cup uncooked quinoa, rinsed and drained well

1 tablespoon extra virgin olive oil

4 cups baby arugula or mixed greens

2 tablespoons chopped fresh parsley leaves, divided (optional)

Salt and freshly ground black pepper, to taste

3/4 cup canned white beans or chickpeas, rinsed and drained well (about 1/2 15-ounce can)

Week 1 – Saturday

Coconut-Lime Shrimp with Mango Salsa
Pineapple Rice with Roasted Red Peppers and Toasted Almonds, (salad not pictured)

Week 1 – Sunday

Sunday

Breakfast: Coconut-Lime Shrimp with Mango Salsa and Pineapple Rice with Roasted Red Peppers and Toasted Almonds

Lunch: Chicken Caesar Salad with Sweet Potato Croutons, Cashew Parmesan, and Cranberry Vinaigrette Snack: Apple slices with nut butter Dinner: Baked Salmon in Foil with Zucchini Noodles (see recipe below)

Coconut-Lime Shrimp with Mango Salsa and Pineapple Rice with Roasted Red Peppers and Toasted Almonds, (salad not pictured)

Ingredients:

Coconut-Lime Shrimp with Mango Salsa
Pineapple Rice with Roasted Red Peppers and Toasted Almonds (pictured above)

The following ingredients are for the coconut-lime shrimp:

1 cup chopped cilantro

2 tablespoons chopped gingerroot

4 cloves garlic, minced

Juice of 1 lime (about 3 tablespoons)

you can have a heart healthy meal plan that your whole family will love.

You can have a heart healthy meal plan that your whole family will love.

Heart Healthy Eating is good for you and your family.

This meal plan is designed to help you reduce your cholesterol levels, lower your blood pressure and even lose weight if desired.