Heart Healthy Meal Plan (1500 Calorie)
Non Low Carb - Healthy Weight Loss Diet Plan
When selecting a heart healthy meal plan, make sure you are consuming a balanced
and complete diet. Your assignment is to set realistic and attainable diet
goals. Start by following the simple guidelines below.
Nutritional and Healthy Meal Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before.
Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet.
Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals,
and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless
poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies
and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by
trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample 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 |
|
.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 |
|
.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 |
Grocery
List
| 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 |
1300
Calorie Heart Healthy Meal Diet Plan
1400
Calorie Heart Healthy Meal Diet Plan
1500
Calorie Heart Healthy Meal Diet Plan
1600
Calorie Heart Healthy Meal Diet Plan
2200
Calorie Heart Healthy Meal Diet Plan
2800
Calorie Heart Healthy Meal Diet Plan
|
