7-Day No-Sugar, Low-Sodium Meal Plan for Better Heart Health

Mass at a glance
Breakfast/ on the snack	Lunch/ pm snack	DINNER
Oatmeal & blackberries/ energy stitches	Cucumber sandwich & orange/ almond	Salmon
Eggsticks & smoothie/yogurt & raspberries	Bean soup & pear/ energy stitches	Chopped salad
Oatmeal & blackberries/ energy stitches	Bean soup & kefir/ yogurt & blueberries	Filled pepper
Egg stitches, orange & kefir/ yogurt & raspberries	Bean soup & banana/ energy stitch	Vegetables Fajitas
Oatmeal & blackberries/ almonds	Bean soup & kefir/ yogurt & blueberries	White bean & sun -dried tomato orzo
Eggsticks & smoothie/ yogurt & raspberries	White beans & sun -dried tomato orzo/ orange	Garnelen -Tacos & Krautsalad
Oatmeal & blackberries/ peach	White beans & sun -dried tomato orzo/ orange	Roasted chicken & chopped salad

Day 1

Breakfast (361 calories)

• 1/2 cup of old -fashioned rolled oats (dry), prepared with water
• 1/2 cup of blackberries
• 2 el. Almond
• 2 el. Chia -seeds

Morning snack (144 calories)

Lunch (354 calories)

Afternoon snack (206 calories)

• ¼ cup of unsalted, dry roasted almonds

Dinner (450 calories)

Daily total number: 1,516 calories, 69 g fat, 10 g saturated fat, 65 g protein, 179 g carbohydrate, 43 g fiber, 1,121 mg sodium

To make 2,000 calories: Add 1 cup of fat-free kefir for breakfast, add a (5.3 ounce) container, without fat-free Greek yogurt with 2 tablespoons. Splintered almonds for the on -Snack, add 1/2 cup of blueberries to the PM snack and add 1 traditional Greek salad for dinner.

Day 2

Breakfast (375 calories)

Morning snack (199 calories)

• 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
• ½ cup of raspberries
• 2 el. Almond

Lunch (358 calories)

Afternoon snack (144 calories)

Dinner (424 calories)

Daily total number: 1,500 calories, 62 g fat, 12 g saturated fat, 87 g protein, 164 g carbohydrate, 42 g fiber, 1,310 mg sodium

To make 2,000 calories: Replace 1 smoothie of spinach, peanut butter and bananas for the Berry & Flachs-Smoothie at breakfast, add ¼ cup to the PM snack and add 1 serving vegan oat cake without Sugar as an evening snack.

Day 3

Breakfast (361 calories)

• 1/2 cup of old -fashioned rolled oats (dry), prepared with water
• 1/2 cup of blackberries
• 2 el. Almond
• 2 el. Chia -seeds

Morning snack (192 calories)

Lunch (347 calories)

Afternoon snack (110 calories)

• 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
• 1/4 cup of blueberries

Dinner (489 calories)

Daily total number: 1,499 calories, 58 g fat, 10 g saturated fat, 71 g protein, 195 g carbohydrate, 43 g fiber, 1,144 mg sodium

To make 2,000 calories: Add a (5.3-ounce) container not fat-free Greek yogurt to the AM snack, increase on half a cup of blueberries and add ¼ cup not salted, dry roasted almonds to the PM snack and add 1 serving vegan oat flake biscuit as an evening snack.

Day 4

Breakfast (311 calories)

Morning snack (199 calories)

• 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
• 1/2 cup of raspberries
• 2 el. Almond

Lunch (362 calories)

Afternoon snack (192 calories)

Dinner (427 calories)

Daily total number: 1,490 calories, 54 g fat, 12 g saturated

To make 2,000 calories: Add 2 tablespoons. Natural peanut butter for lunch, add 1/4 cup of unsalted, dry roasted almonds to the PM snack and add 1 medium-sized apple as a evening snack.

Day 5

Breakfast (361 calories)

• 1/2 cup of old -fashioned rolled oats (dry), prepared with water
• 1/2 cup of blackberries
• 2 el. Almond
• 2 el. Chia -seeds

Morning snack (206 calories)

• 1/4 cup of unsalted, dry roasted almonds

Lunch (347 calories)

Afternoon snack (110 calories)

• 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
• 1/4 cup of blueberries

Dinner (496 calories)

Meal-prep-tip: Reserve two portions stew white bean, spinach and sun -dried tomato orzo with lemon & feta to have 6 and 7 for lunch on the days of 6 and 7.

Daily total number: 1,520 calories, 65 g fat, 8 g saturated fat, 77 g protein, 177 g carbohydrate, 43 g fiber, 952 mg sodium

To make 2,000 calories: Add 1 portion of spinach, peanut butter and banana-smoothie for breakfast and add 1 serving vegan oatcovic plus without sugar as a evening snack.

Day 6

Breakfast (375 calories)

Morning snack (199 calories)

• 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
• 1/2 cup of raspberries
• 2 el. Almond

Lunch (496 calories)

Afternoon snack (62 calories)

Dinner (388 calories)

Daily total number: 1,518 calories, 70 g fat, 10 g saturated fat, 82 g protein, 155 g carbohydrate, 35 g fiber, 1,385 mg sodium

To make 2,000 calories: Replace 1 smoothie of spinach, peanut butter and bananas for the Berry & Flachs-Smoothie at breakfast, add ¼ cup to the PM snack and add 1 serving vegan oat cake without Sugar as an evening snack.

Day 7

Breakfast (361 calories)

• 1/2 cup of old -fashioned rolled oats (dry), prepared with water
• 1/2 cup of blackberries
• 2 el. Almond
• 2 el. Chia -seeds

Morning snack (59 calories)

Lunch (496 calories)

Afternoon snack (62 calories)

Dinner (512 calories)

Daily total number: 1,489 calories, 69 g fat, 11 g saturated fat, 67 g protein, 163 g carbohydrate, 40 g fiber, 1,396 mg sodium

To make 2,000 calories: Add 1 portion of spinach, peanut butter and banana-smoothie for breakfast and add 1 serving vegan oat cecks that do not serve sugar stops snacks.

Added sugar and heart health

While occasional sweet bites cannot derail their heart health and be part of a heart -healthy diet, many of us eat significantly more sugar than we see. In fact, the average American consumes 17 teaspoons of added sugar a day, far above the recommended daily maximum of the American Heart Association of 9 teaspoons for men and 6 for women. Research combines an additional sugar intake of 20% or more daily calories with an increased risk of stroke and unwanted coronary events. Since additional sugar does not support heart health positively, we have decided to skip it in this menu in order to save space for more nutrient -rich foods.

Eatingwell.com, June 2024