The Seven-Day Plan for a Heart-Smart Diet (Continuation)

Lunch Options:

* Day 1
Soup and pita bread: A bowl of noncreamy, vegetable-based soup (approximately 2 cups)—try tomato, minestrone, lentil, chicken noodle, vegetarian chili, tomato rice, etc.—you'll need to avoid the versions that use cream, whole milk, or cheese in the ingredients. With that, 1 regular-size whole-wheat pita bread and a vegetable salad with 1 tablespoon of vinaigrette dressing (or 1 teaspoon olive oil and unlimited vinegar).
* Day 2
Sandwich and salad: 3–5 ounces of lean turkey breast, grilled chicken, lean ham, or low-fat tuna salad—on 2 slices of whole-wheat or rye bread, with 1 slice low-fat cheese, lettuce, tomato, and mustard, catsup, barbecue sauce, or low-fat mayonnaise. With that, one side salad with 1 tablespoon of vinaigrette dressing (or 1 teaspoon of olive oil and unlimited vinegar).
* Day 3
Grilled fish and vegetables: 3–4 ounces of grilled or barbecued chicken breast (no skin)—or any type of grilled fish with a side of steamed or lightly grilled vegetables (2 cups)—plus a medium sweet potato. Day 4 Japanese food: A salad with ginger dressing (go easy), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and unlimited fresh ginger.
* Day 4
Japanese food:A salad with ginger dressing (go easy), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and unlimited fresh ginger.
* Day 5
Chinese food: An order of steamed chicken or tofu with mixed vegetables. Ask for the garlic sauce on the side and use 1–2 tablespoons on your dish, then sprinkle additional low-sodium soy sauce— plus ½ cup of brown rice.
* Day 6
Large salad entree: Unlimited raw vegetables—topped with 3–5 ounces plain tuna, grilled salmon, grilled shrimp, chicken breast, turkey breast, or tofu—plus 1/2 cup of chickpeas, beans, or corn—plus 1 tablespoon of chopped walnuts—and 2–3 teaspoons of olive oil and unlimited vinegar. Also, 1 whole-wheat pita.
* Day 7
Potato and chili: Plain baked potato with 2 cups of vegetarian chili and low-fat sour cream.

Afternoon snack options (choose only one):

* Fresh fruit
* 1 ounce nuts
* 1 cup edamame (soybeans in the pod)
* Baby carrots and salsa
* Any of the morning snacks

Drink water or noncaloric, flavored seltzers throughout the day.

Dinner guidelines: Choose one from each category:

* Appetizers: Salads (use olive oil and vinegar, or vinaigrette), or shrimp cocktail with red sauce, or mussels marinara, or steamed artichokes, or sliced tomatoes, or vegetables (mushrooms, asparagus, etc.).
* Entree: 5 ounces of grilled/broiled/baked chicken breast, fish, seafood, tofu, turkey breast, lean pork, (red meat 1 time per week; however, you can have buffalo and venison more frequently), veggie burgers, turkey burgers, or soy burgers.
* Unlimited vegetables: Anything goes! Steamed or lightly grilled with olive oil or vegetable oil, or with plant sterol margarine spread.
* Starch: ½–1 cup of whole-grain starch; brown rice, couscous, or whole-wheat pasta with olive oil or marinara sauce, or small sweet potato.
* Optional alcohol: 1 glass of red or white wine.
* Dessert options: Fresh fruit, or a scoop of fruit sorbet, or 6–8 ounces of a low-fat frozen yogurt or light ice cream. Also, you may choose to have any frozen low-fat pop that is 100 calories or less.
* Lots of seltzer water or any other type of water with your dinner.



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Having a daily plan helps you to have a more healthy lifestyle. We should make sure that we take good and healthy food like fruit and yogurt.

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