Meal PlannerOpen planner

Heart-Healthy Meal Plan

A free 7-day heart-healthy meal plan with lean proteins, low saturated fat, and easy weeknight recipes. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day plan emphasizes lean proteins, vegetables, and lower saturated fat using easy recipes you can find at any standard grocery store. Every meal is tagged heart-healthy or meets our low-fat macro guidelines.

Avg calories
1,116.4 / day
Meals planned
28
Grocery lines
117
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — heart-healthy recipes with lean proteins and accessible ingredients.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,116.4 cal/day

7,815.0 cal weekly

Protein

67.3 g/day

471.0 g weekly

Carbs

114.9 g/day

804.0 g weekly

Fat

39.8 g/day

278.5 g weekly

NutrientDaily avgWeekly total
Calories1,116.4 cal7,815.0 cal
Protein67.3 g471.0 g
Carbs114.9 g804.0 g
Fat39.8 g278.5 g

Grocery list

117 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • bananas5 whole
  • brown button mushrooms1 1/4 lb
  • carrot4 whole
  • cucumber1 cup
  • fresh basil2 tbsp
  • frozen broccoli florets2 cup
  • garlic5 clove
  • garlic powder1.46 tsp
  • green onion5 whole
  • key lime juice1/4 cup
  • lime rind1 1/8 tsp
  • mushrooms1 whole
  • onion2 whole
  • onion powder1 1/2 tsp
  • potatoes2 whole
  • romaine lettuce leaf1 leaf
  • seasoned pepper1 tsp
  • sun-dried tomato packed in oil5 1/3 tbsp
  • sweet onions8 tbsp
  • tomato sauce1 cup
  • tomato soup1 can
  • tomatoes2 can

Meat & Seafood

  • beef gravy2 whole
  • boneless chicken breast2 lb
  • condensed cream of chicken soup1 can
  • cooked pork8 whole
  • cooked salmon1 lb
  • dried beef0 lb
  • lean ground beef1 1/4 lb

Dairy & Eggs

  • butter0.58 tbsp
  • cheese tortellini12 oz
  • cheesecake flavor instant pudding and pie filling mix1 package
  • cream cheese1 oz
  • cream cheese with chives1/4 cup
  • eggs30 whole
  • fat-free cottage cheese1 cup
  • garlic butter2 oz
  • hard-boiled eggs1 whole
  • low fat cottage cheese1 cup
  • low-fat cheddar cheese2 oz
  • milk1.42 cup
  • mozzarella cheese3 oz
  • parmesan cheese4 oz
  • sour cream0.45 cup
  • soy cream cheese5 oz
  • strawberry yogurt1 whole
  • velveeta cheese4 oz
  • whole milk2 cup

Bakery

  • bagels3 whole
  • focaccia bread1/4 tsp
  • hoagie rolls4 whole
  • whole grain bread40 slice
  • whole wheat bread167 slice

Pantry

  • cooked white rice4 cup
  • dark red kidney beans2 can
  • extra virgin olive oil2 tbsp
  • light brown sugar2 1/4 tbsp
  • low sodium soy sauce4 tbsp
  • oats1 cup
  • olive oil2 2/3 tbsp
  • pasta sauce1 1/2 cup
  • pecans8 tbsp
  • pesto sauce8 tbsp
  • pizza sauce5 1/3 tbsp
  • sugar12 tbsp
  • tuna packed in oil1 1/2 cup
  • vanilla beans1 tsp
  • vegetable oil2/3 tbsp
  • white vinegar4 tbsp
  • worcestershire sauce0.04 tbsp

Spices

  • chili powder1 tsp
  • cinnamon2.17 tsp
  • garlic salt0.8 tsp
  • ground black pepper1/2 tsp
  • ground cinnamon1 tsp
  • pepperas needed
  • salt1 3/4 tbsp

Other

  • bittersweet chocolate3 oz
  • celery3 stalk
  • chickpeas1 whole
  • coarse grain mustard4 cup
  • curry powder2 tsp
  • elbow macaroni1 1/2 cup
  • english muffins4 whole
  • firm silken tofu5 oz
  • firm tofu2 lb
  • fresh chives10 tbsp
  • fresh strawberries6 oz
  • green seedless grapes3 cup
  • ground chuck1 lb
  • half-and-half1/2 cup
  • hamburger14 oz
  • hearts of palm1 whole
  • hot water1 quart
  • hummus2 cup
  • ice cubes11 whole
  • instant espresso1 tbsp
  • italian salad dressing5 1/3 tbsp
  • liquid sweetener1 3/4 tsp
  • mayonnaise1 cup
  • miniature marshmallow1/3
  • mint sprig1 sprig
  • mustard0.08 tbsp
  • nutritional yeast2 tbsp
  • orange juice concentrate1 1/3 cup
  • pastry shells1 whole
  • spray cooking spray5 spray
  • tapenade8 tbsp
  • toast4 whole
  • tuna2 whole
  • turmeric1 tsp
  • vanilla1 1/4 tbsp
  • vanilla pudding mix2 package
  • vegan mayonnaise6.71 tbsp
  • water4 quart
  • wheat germ4 tbsp
  • whipped topping4 oz

Who this plan is for

Anyone looking for a week of lighter, cholesterol-conscious meals without complicated techniques. This plan is for general meal inspiration — consult your doctor for personalized dietary advice. Load the plan and adjust servings for your household. For a related option, see our diabetic meal plan.