A Meal Plan to Jump Start Your Healthy Year

For many people trying to eat healthier this year, their gut reaction is to cut their caloric intake. Here’s a 28-day meal plan designed to help you eat the right heart-healthy foods.

For many people trying to eat healthier this year, their gut reaction—pun intended—is to cut their caloric intake. While this is partially true, you still need meals packed with nutrient-rich foods including whole grains, lean meats, low-fat diary and plenty of fruits and vegetables.

Depending on if your goal is 1,200, 1,500 or 1,800 calories, here’s a 28-day meal plan designed to help you eat the right heart-healthy food every day. You can find the right calorie level for you here.


1,200-Calorie Day Menu – Day 1

Breakfast

  • Quick breakfast taco or scrambled eggs with smoked salmon
  • 1 cup of skim milk
  • 1 large orange

Lunch
  • Seared tuna & watercress with scallion-ginger relish
  • 1 slice of whole-wheat toast
  • 1 slice of fat-free cheese

Snack
  • Hummus & veggies

Dinner
  • Almond-crusted chicken fingers or roasted pork tenderloin
  • Zucchini with Parmesan
  • Cucumber salad
  • Cinnamon baked apples
For the rest of the 1,200-calorie meal plan, click here.

1,500-Calorie Day Menu – Day 1

Breakfast
  • Quick breakfast taco
  • 1 cup of skim milk
  • 1 large orange

Lunch
  • Seared tuna & watercress with scallion-ginger relish
  • Rice pilaf with lime & cashews

Snack
  • Hummus & veggies
  • 1 cup of quartered apple

Dinner
  • Almond-crusted chicken fingers
  • Tex-Mex summer squash casserole or green beans with bacon & hazelnuts
  • Orange-glazed shredded carrots
  • 8 oz. of low-fat vanilla yogurt
For the rest of the 1,500-calorie meal plan, click here.

1,800-Calorie Day Menu – Day 1

Breakfast
  • Italian turkey sausage quiche
  • 1 cup of skim milk
  • 1 large orange

Lunch
  • Seared tuna & watercress with scallion-ginger relish
  • Rice pilaf with lime & cashews

Snack
  • Cheddar-apple melt

Dinner
  • Sautéed chicken breasts
  • Tex-Mex summer squash casserole or green beans with bacon & hazelnuts
  • Orange-glazed shredded carrots
  • 8 oz of low-fat vanilla yogurt
For the rest of the 1,800-calorie meal plan, click here.

Source
Pie chart made of different kinds of food

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