Healthy Heart Series

Day 1 Breakfast (403 calories)
Egg & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper. trumpet wedding dresses
• 1/2 medium avocado, mashed
• 1/4 cup pico de gallo or salsa
Top toast with avocado, eggs and salsa.
A.M. Snack (249 calories)
• 3 Tbsp. almonds
• 1 medium apple
Lunch (500 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1 cup chickpeas, rinsed
• 2 Tbsp. Cheddar cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil and red-wine vinegar, and freshly ground pepper.
• 1 medium orange
P.M. Snack (192 calories)
• 1 multigrain rice cake
• 1 1/2 Tbsp. peanut butter
Dinner (636 calories)
• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked large red potato, drizzled with 2 tsp. olive oil, 1/4 tsp. garlic powder and a pinch of pepper.

Day 2
Pictured Recipe: Roasted Tofu & Peanut Noodle Salad
Meal Prep Tip:
Pack up the leftovers from dinner tonight to take for lunch on Day 3.
Breakfast (448 calories)
• 1 1/4 cups nonfat plain Greek yogurt
• 1 cup blueberries
• 3 Tbsp. unsalted dry-roasted almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.
A.M. Snack (206 calories)
• 1/4 cup hummus
• 3/4 medium red bell pepper, sliced
• 3 medium carrots
Lunch (495 calories)
Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 2 1/2 Tbsp. hummus
• 1/2 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/3 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.
• 1 medium apple
P.M. Snack (105 calories)
• 1 medium banana
Dinner (637 calories)
• 2 cups Roasted Tofu & Peanut Noodle Salad
• 2 Tbsp. peanuts, chopped and sprinkled over noodle salad
• 2 cups mixed greens topped with 1 Tbsp. red-wine vinegar and 2 tsp. sesame oil
Evening Snack (101 calories)
• 2 Tbsp. dark chocolate chips

Day 3
Pictured Recipe: Grilled Romaine with Avocado-Lime Dressing
Meal Prep Tip:
Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.
Breakfast (419 calories)
Egg & Avocado Tostadas
• 2 corn tortillas
• 1/2 medium avocado, mashed
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 1 Tbsp.pico de gallo or salsa
Top tortillas with avocado, eggs and salsa.
A.M. Snack (223 calories)
• 1 cup sliced cucumber
• 3 Tbsp. hummus
• 2 Tbsp. unsalted dry-roasted almonds
Lunch (487 calories)
• 2 cups Roasted Tofu & Peanut Noodle Salad
• 1 medium orange
P.M. Snack (200 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup sliced strawberries
• 2 tsp. honey
Dinner (647 calories)
• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 5 oz. chicken breast, cooked in 1 Tbsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of kosher salt and pepper.
• 1 1/4 cup cooked quinoa

Day 4
Pictured Recipe: Cod with Tomato Cream Sauce
Breakfast (451 calories)
• 1 1/2 cup bran cereal
• 1 1/2 cup skim milk
• 1 cup blueberries
A.M. Snack (280 calories)
• 2 multigrain rice cake
• 2 Tbsp. peanut butter
Lunch (500 calories)
Green Salad with Chicken
• 3 cups mixed greens
• 5 oz. leftover cooked chicken breast
• 8 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/3 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. each olive oil & red wine vinegar
P.M. Snack (95 calories)
• 1 medium apple
Dinner (651 calories)
• 1 serving Cod with Tomato Cream Sauce
• 1 1/4 cups cooked brown rice
• 2 cups mixed greens topped with 1 Tbsp. each olive oil and balsamic vinegar.

Day 5
Pictured Recipe: Mango & Kiwi with Fresh Lime Zest
Meal Prep Tip:
Pack up the leftovers from dinner tonight to take for lunch on Day 6.
Breakfast (452 calories)
• 1 cup rolled oats, cooked in 1 cup milk and 1 cup water
• 1 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (270 calories)
• 1/2 bell pepper, sliced
• 2 Tbsp. hummus
• 1/4 cup unsalted dry-roasted almonds
Lunch (481 calories)
Toaster-Oven Tostadas
• 3 corn tortillas
• 3/4 cup canned black beans, rinsed
• 1/2 medium bell pepper, sliced
• 3 Tbsp. shredded cheddar cheese
• 3 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.
• 1 medium orange
P.M. Snack (142 calories)
• 3/4 cup nonfat plain Greek yogurt
• 2 tsp. honey
Dinner (640 calories)
• 1 1/4 cups Chicken Cauliflower Fried "Rice"
• 3 cups mixed greens
• 1/2 cup cucumber slices
• 1/3 cup grated carrot
Combine salad ingredients and top with 1 1/2 Tbsp. each olive oil & red wine vinegar.
• 3/4 cup Mango & Kiwi with Fresh Lime Zest to enjoy after dinner

Day 6
Pictured Recipe: Chicken Cauliflower Fried "Rice"
Breakfast (447 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 2 1/2 Tbsp. slivered almonds
• 1 medium banana
A.M. Snack (191 calories)
• 1 cup nonfat plain Greek yogurt
• 1 cup strawberry halves
• 2 tsp. honey
Top yogurt with strawberries and honey
Lunch (472 calories)
• 1 1/4 cups Chicken Cauliflower Fried "Rice"
• 3 cups mixed greens
• 3/4 cup sliced cucumber
Combine salad ingredients and top with 1 Tbsp. each balsamic vinegar and olive oil.
P.M. Snack (230 calories)
• 3 Tbsp. unsalted dry-roasted almonds
• 2 medium carrots
Dinner (633 calories
Toaster-Oven Tostada
• 3 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/2 avocado, diced
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. each lime juice and 2 tsp. olive oil.

Day 7
Pictured Recipe: Lemongrass Pork & Spaghetti Squash Noodle Bowl
Breakfast (453 calories
Egg & Tomato Toast
• 1 cup rolled oats, cooked in 1 cup milk and 1 cup water
• 1 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (239 calories)
• 1 cup blueberries
• 3 Tbsp. unsalted dry-roasted almonds
Lunch (487 calories)
Tuna & White Bean Spinach Salad
• 2 1/2 cups baby spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/4 cup canned white beans, rinsed
• 1 cup veggies of your choice (try tomatoes & cucumbers)
• 2 1/2 Tbsp. unsalted dry-roasted almonds
Combine ingredients and top salad with 1 Tbsp. plus 1 tsp. each red-wine vinegar and olive oil.
P.M. Snack (256 calories)
• 1 medium apple
• 3 Tbsp. unsalted dry-roasted peanuts
Dinner (582 calories)
• 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl
• 3/4 cup Mango & Kiwi with Fresh Lime Zest and 1 Tbsp. dark chocolate chips to enjoy after dinner