The Seven-Day Plan for a Heart-Smart Diet

To help you follow a heart-smart diet, here's a seven-day food plan that incorporates lean proteins and low-fat dairy products, unsaturated fats, loads of fresh fruit and vegetables, and plenty of fiber. Plus, it's easy to follow. This meal plan is based on approximately 1,800 calories, so if your doctor recommends you lose weight, you may need to scale down portions and trim off a few foods. On the other hand, if your weight is stable (or you could stand to gain a few pounds), increase the lean protein portions and add some more olive oil, fruits, and veggies.

Seven-Day Food Plan

Breakfast options:

* Day 1
Oatmeal and fruit: 1 serving of oatmeal (½ cup dry oatmeal) prepared with water, 3 tablespoons of raisins, or 1 banana, or 1½ cups of berries or melon—mixed with 1 tablespoon of ground flaxseeds—plus 1 slice of whole-wheat bread, toasted and topped with a spread of plant sterol or stanol margarine (e.g., Benecol or Take Control).
* Day 2
Cereal/milk/fruit: 1 cup high-fiber cereal (any brand that provides 5+ grams fiber and 120 calories or less per serving)—1 cup skim, 1% low-fat milk or soymilk—plus 1 serving of any type of fruit (½ banana, 1 cup berries, or 2 tablespoons of raisins)—plus 1 slice of whole-wheat toast, topped with a spread of plant sterol or stanol margarine (e.g., Benecol or Take Control).
* Day 3
Tomato/cheese toast with fruit: 2 slices of whole-wheat bread, toasted and topped with tomato slices and 2 slices of melted low-fat or nonfat cheese—plus 1 serving of any type of fruit.
* Day 4
Egg white omelet: 5 egg whites, or a small container of egg substitute, with any kind of vegetable thrown in (for example: onion, tomato, and pepper)—use nonstick cooking spray to fry eggs—plus 2 slices of whole-wheat toast with a spread of plant sterol or stanol margarine. Also, you have the option of 1 fruit serving.
* Day 5
Yogurt and fruit: One container (8-ounce) of nonfat, flavored yogurt (or 1 cup 1% cottage cheese)—mixed with 1 serving of any type of fruit—plus 2 tablespoons ground flaxseeds and 2 tablespoons wheat germ—plus 1 slice of whole-wheat toast, with a spread of plant sterol/stanol margarine.
* Day 6
Toast/tomato/salmon with fruit: 2 slices of whole-wheat toast topped with a thin spread of light cream cheese, sliced tomato, and salmon. Also, 1 serving of fruit.
* Day 7
Soy/Fruit smoothie: 1 cup soymilk mixed with 1 cup frozen strawberries, 1/2 banana, and ice cubes; place in a blender and mix. With 1 slice of whole-wheat toast topped with 2 teaspoons of natural peanut butter.
* Breakfast beverages: Coffee or tea with skim milk—and of course, water. Try to avoid all fruit juice.

Morning snack options (choose only one):

* 1 piece of fruit, with 1 slice of low-fat cheese, or tofu cheese
* 1 sliced apple with 1 teaspoon of natural peanut butter
* Small bag of oat bran pretzels
* 1 ounce of walnuts or almonds
* Nonfat flavored yogurt (8-ounce container)
* 1 cup baby carrots with 2 tablespoons hummus
* Large pear


Continuation on my next post..


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You should try this seven-day plan. Adding yogurt and fruit in your diet will help you lose more weight.

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