Here’s a 7-day diet plan that follows the guidelines of the American Heart Association. The table includes recommendations for three meals per day and aims to keep daily calorie intake at 1800, with a maximum of 1500mg of salt per day.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | 1 serving oatmeal with berries and 1 hard-boiled egg | 1 serving turkey and cheese roll-up with lettuce and tomato | 1 serving grilled chicken with roasted vegetables |
| 2 | 1 serving whole grain toast with avocado and 1 hard-boiled egg | 1 serving lentil soup with whole grain crackers and a green salad | 1 serving baked salmon with roasted potatoes and steamed broccoli |
| 3 | 1 serving smoothie made with low-fat milk, banana, and spinach | 1 serving whole grain pita with hummus and vegetables | 1 serving vegetable stir-fry with tofu and brown rice |
| 4 | 1 serving Greek yogurt with berries and 1 serving whole grain toast with peanut butter | 1 serving quinoa and black bean salad with grilled chicken | 1 serving grilled vegetables with lentil pasta |
| 5 | 1 serving omelette made with vegetables and 1 slice of whole grain toast | 1 serving turkey and cheese wrap with lettuce and tomato | 1 serving baked chicken with roasted sweet potatoes and steamed green beans |
| 6 | 1 serving smoothie made with low-fat milk, mango, and kale | 1 serving whole grain pita with hummus and vegetables | 1 serving vegetable and bean chili with whole grain cornbread |
| 7 | 1 serving whole grain waffles with fruit and 1 serving scrambled tofu | 1 serving turkey and cheese roll-up with lettuce and tomato | 1 serving grilled pork chops with roasted potatoes and steamed spinach |
It’s also important to note that this meal plan is just a suggestion, and you should consult with a healthcare professional before making any significant changes to your diet.
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