Heart Healthy Weight Loss Diet Plan (1500 Calories)

Here is a sample heart healthy low fat meal plan (1517 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	Coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 cup	Milk	8.00	11.00	5.00	120.00
	1 tbps	Cream,fluid,half and half	0.44	0.65	1.73	19.55
	1 pack	Oatmeal-instant,maple,brn sugar Quaker	4.50	31.60	2.10	152.00
	Total:		13.34	44.65	8.82	299.55
AM Snack
	1 cup	Cottage cheese- 1%fat	28.00	6.00	2.00	164.00
	0.5 cup	Pineapple-canned, chunks	0.00	18.00	0.00	70.00
	Total:		28.00	24.00	2.00	234.00
Lunch
	2 each	Bread whole wheat-slice	6.00	24.00	2.00	140.00
	1 cubic inch	Cheddar cheese	4.26	0.15	4.12	56.36
	0.15 cup	Mayo	0.32	8.47	11.77	137.37
	1 ounce	Turkey breast/white meat	8.50	0.00	0.20	38.25
	0.25 small	Tomato-small	0.25	1.43	0.10	6.50
	Total:		19.33	34.36	18.19	378.48
PM Snack
	8 each	Cracker/Nabisco-Low Saltines	1.60	16.00	3.20	96.00
	1 ounce	Turkey/white meat	8.50	0.00	0.20	38.25
	Total:		10.12	16.00	3.40	134.25
Dinner
	5 ounces	Halibut - broiled	37.50	0.00	5.00	198.75
	1 cup	Rice-white cook steamed	6.00	62.00	0.00	164.00
	2 tbps	Thousand island-reduced cal. Kraft	0.00	6.00	2.00	40.00
	0.5 cup	Vegetables - mixed, frozen, boiled	2.60	11.90	0.10	54.00
	1 small	Salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea-prepared w/tap water	0.00	1.00	0.00	4.00
	Total:		44.80	82.50	7.40	470.75

	Grand Total:		115.58	201.50	39.82	1517.04

Shopping List for the Week

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	7 each
Bread whole wheat - slice	14 each
Broccoli	7 spears
Cheerios	10.5 cups
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cream, fluid, half and half	7 tablespoons
Halibut - broiled	35 ounces
Mayo type, reg., w/salt	1 cup
Milk - 2 % fat	7 cups
Orange - medium	7 each
Sugar - white	14 tea spoons
Rice - white	7 cups
Thousand island - reduced cal.	7 table spoons
Turkey Breast / White Meat	14 ounces
Tea	82 ounces

More Free Plans

I DID IT!!!!!! Goodbye to 130's forever, hello 120's. I'm soaring! I'm so proud of myself for breaking through the barrier. You know, Matt. I couldn't have done it without your site and encouragement. A little plug for you, my friends and coworkers have been skeptical about the effectiveness of paying for a site like yours when there are so many free ones online. In fact, my friend Kate, who tried your site just told me about a free one she found online that she switched to a couple of months back. She has actually put on weight! Here I am, what is it? A year later now? 20lbs lighter with only 8lbs to go. I did it with your help, the healthy way. There are no words for how grateful I am, but I humbly say...Thank you. -- Dawn P

I feel great, I'm not tired during the day. I am getting up earlier and feeling great all day. Thank you so much! Before I found this web site I was tempted to go to the gym and drop a ton of money on a personal trainer there. I don't think I would have gotten as good as results because they don't give you a meal plan. I am trilled with the results! I never thought I could be a healthy eater, I knew I could do the workouts cause I've always been an athlete but never had to watch what I ate. Since I've had kids and getting older thats not the case anymore. But what is amazing is that I don't feel like I'm on a diet, I'm not hungry and its just not hard to do! Thank you!!! -- Vicki F

I do feel good about my weight loss even if it is slow. I have lost 23 pounds since 8-1-08. -- Gae

Changes in clothing are evident. Have moved down a size and pulling out smaller clothes to wear is nice. waist is smaller. set belt loser feeling healthy. -- Shari E

I have more energy. I feel great when i get on the elliptical and push myself. I am cooking for my family and I can see what a difference it makes to them and to me to have a freshly prepared, healthy meal rather than just slapping something together. I see my daughters aren't snacking as much because they have a real meal to look forward to. this is the biggest change. It helps to have you here. Thanks for being my trainer and have a little patience with me as I gear up. -- Sue

Hah...ok I get it..In my attempt to push myself I forgot to stay proud of the work that i´ve done so far. You´re right;) I just want to REAlly reach my goal. Even though my goal never was to be ´perfect´in that way at all... I actually want to have a healthy, fit body and a balanced lifestyle.... Thanks Matt I appreciate it when you put my feet on the ground. It´s much better to go to the gym like I did today being happy not dissatisfied and it makes me feel so much better:) -- Marianne G

I did something today that I would **never** have done three months ago: I went to an aerobics class.
A co-worker has been inspired by me (yay!) and is going to try to start working on getting back into shape. Last week she's asked me to help her by being a support (someone to talk to, share healthy recipes with, etc.). -- Sue A

Helps a lot in the weight loss even if I don't have time to get in here very often. I want to say "Thank You" - your program helped me to get back on track of eating healthy and exercising daily. I managed to lose 18 lbs. this past year, and have kept it off. Unfortunately, I can no longer be a member of your program. The economy has forced me to give up some of my programs. I just wanted to say "THANK YOU", and maybe some day I will be able to return. In the meantime, I am taking what I have learned here, and using it daily to keep from gaining the weight back. You have a great program for people, and I recommend people to it whenever they ask me "how did you do it". -- Nancy N

Glad I lost more weight again this week. I know progress is going slow, but I know this is the healthy way to lose weight. I feel good about myself lately though
Thanks for the positive response as always!!! -- Julie S

This week I hit a little plateau. My lowest weight was 160.8 and my high was 161.8. Continuing toward my goal. When I see the numbers edge down...I feel encouraged. Slow and steady wins the race. The best tool on your website is the weight graph. I look at that and it shows a visual history of my effort. I wish it was faster but I'm not willing to starve myself like when I was 20 years old to lose 10 pounds in a week. Going for health and I think I look healthier. -- Leslie

Want another option? Check out the healthy weight loss diet plan below. 1400 Calorie Heart Healthy Meal Diet Plan

Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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