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1500 Calories, Heart Healthy

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



12 ouncesCoffee-w/caffeine0.401.400.008.00
1 cupMilk8.0011.005.00120.00
1 tbpsCream,fluid,half and half0.440.651.7319.55
1 packOatmeal-instant,maple,brn sugar Quaker4.5031.602.10152.00


AM Snack

1 cup

Cottage cheese- 1%fat




0.5 cupPineapple-canned, chunks0.0018.000.0070.00



2 each

Bread whole wheat-slice




1 cubic inchCheddar cheese4.260.154.1256.36
0.15 cupMayo0.328.4711.77137.37
1 ounceTurkey breast/white meat8.500.000.2038.25
0.25 smallTomato-small0.251.430.106.50


PM Snack

8 each

Cracker/Nabisco-Low Saltines




1 ounceTurkey/white meat8.500.000.2038.25



5 ounces

Halibut - broiled




1 cupRice-white cook steamed6.0062.000.00164.00
2 tbpsThousand island-reduced cal. Kraft0.006.002.0040.00
0.5 cupVegetables - mixed, frozen, boiled2.6011.900.1054.00
1 smallSalad-sm. Garden w/tomato, onion1.309.500.4049.00
1 tspSugar-white0.004.000.0015.00
12 fluid ouncesTea-prepared w/tap water0.


Grand Total:115.58201.5039.821517.04

Shopping List for the Week
Apple - medium with peel7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice14 each
Broccoli7 spears
Cheerios10.5 cups
Chicken Breast / White Meat28 ounces
Coffee- w/caffeine84 ounces
Cream, fluid, half and half7 tablespoons
Halibut - broiled35 ounces
Mayo type, reg., w/salt1 cup
Milk - 2 % fat7 cups
Orange - medium 7 each
Sugar - white14 tea spoons
Rice - white7 cups
Thousand island - reduced cal.7 table spoons
Turkey Breast / White Meat14 ounces
Tea 82 ounces

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 plans below. Avoid the high protein plans.

Plans For Women

Plans For Men

Diet Type

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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