Transcription
Eating Well for Heart Health Meal Plan1,200-Calorie Level
Table of ContentsWeek 1Meal Plan.6Shopping List.7Week 2Meal Plan.8Shopping List.9Week 3Meal Plan.10Shopping List.11Week 4Meal Plan.12Shopping List.13RecipesDinner: Vegetarian.14Dinner: Fish & Seafood.18Dinner: Poultry.22Dinner: Meat.27Salad Dressings.29Recipe Index. 31The information and meal plans provided in this document are not intended to be a substitute for professional medical advice.Always consult with your physician or other qualified health provider before beginning a meal plan.Recipes and meal plans were analyzed using The Food Processor SQL Nutrition Analysis Software (version 10.9.0) fromESHA Research, Salem, OR. 2016 Eating Well, Inc. All rights reserved. Cover & recipe photography by Ken Burris.White Bean Soup(Fassoulatha), page 17
Welcome toa Healthy Meal Plan That Makes Sense.When you’re trying to eat better, sometimes you just want someone to tell youwhat to eat. You want a nutritionally balanced plan that works in the realworld. Which is to say you don’t want to cook a dozen recipes in a single day or haveto shop at 17 different stores. What’s more, you want everything on this “perfect”plan to taste delicious: after all, why would you eat anything you don’t enjoy,especially if you’re cutting calories?These meal plans are all that and more. Developed by EatingWell’s team of TestKitchen experts and registered dietitians, the plans meet high standards for “goodtaste” and “good health.” They’re designed to keep Hint: Start theyou at the calorie target that’s right for you andplan on a Sunday.The program isdesigned so thatyou’re cooking bigbatches on Day 1—and eating upleftovers later inthe week.help you limit sodium (and saturated fat)—as wellHow to Use This Program: Pick the right plan. alculate your daily calorie target. To estimate how many calories you need eachCday to stay at the weight you are right now, multiply your current weight by 12. If youwant to lose about a pound per week, subtract 500 calories from the numberyou calculated with this (x12) formula; to lose about two pounds per week, subtract1,000 calories. Round up to 1,200 calories if you’ve calculated a smaller number:below that level, it’s hard to get all the nutrients your body needs.Choose the plan that’s best for you—start with the level closest to the calorie targetyou just calculated: 1,200, 1,500, 1,800, 2,000 or 2,200. If you’re in between two, takeyour pick. Obviously, you’ll lose weight a little faster at the lower level.as get enough of nutrients, such as calcium andExample:fiber, you might be falling short. The meal plansIf your current weight ish e l p yo u m e e t t h e s e n u t r i t i o n a l n e e d s by145 poundssuggesting the very sorts of foods recommendedand your goal is toby the Dietar y Guidelines for Americans:(including low-fat dairy). And while they encouragea healthy variety, they are also practical, makinguse of leftovers so you aren’t wasting food. Finally, and perhaps best of all, the plansare completely customizable—which means you eat what you like. Because isn’t thatwhat really matters when you’re trying to create healthier habits that stick? Let’s getstarted!2 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level (P.S. If you lose asubstantial amount ofweight on the plan, you maywant to run the calculationagain, as your calorie needswill have changed.) lose 1 pound per week vegetables, fruits, whole grains and lean proteins145 [lb.]x 121,740 [calories]– 500 [calories]1,240 calories1,200-calorie meal plan 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
How to Use This Program (continued): Customize menus to suit your tastes. Assess and adjust.Mix and match whole meals. Our meal plans are flexible, allowing you to swapmeals within a category (e.g., breakfast or dinner) and still keep calories consistent.For example, if Tuesday’s breakfast doesn’t sound good to you, you can simplyreplace it with Friday’s. Similarly, since most recipes in the plans serve four, you mayhave, and want to use, leftovers in place of a “regularly scheduled” meal. On the flipside, some weeks plan for leftovers—we’ve marked those for you—so if you didn’tmake that meal, you’ll have to adjust. Keep in mind that once you start makingchanges there’s no guarantee that your new, customized plan will be 100 percentnutritionally balanced. (And be sure to adjust your shopping list accordingly!)Are you eating enough? If you’re losing weight rapidly but also feeling very hungry,you might want to bump up to the next calorie level. We all burn calories at differentrates. The formula you used in Step 1 assumes a relatively low level of physicalactivity, so if you exercise regularly it may underestimate your calorie needs. ake single swaps. If the plan suggests a banana (105 calories) for a snack andMyou’d rather have a cup of cherries (97 calories), go for it. That said, if you findyourself noshing on higher-calorie dried cranberries instead (187 calories per 1/2 cup),be sure to subtract the extra 80 or so calories from somewhere else—you mightconsider having your sandwich at lunch open-face, for example. Find calorie countsfor common foods at the USDA’s Nutrient Database: http://ndb.nal.usda.gov.Account for extras. Our menus don’t include many (calorie-containing) beverages.Water is the best way to hydrate when you’re aiming to slim down. But if breakfastjust isn’t breakfast without a little OJ, and juice isn't on the day's plan, have some—knowing that 1/2 cup (4 ounces) deliversDon’t forget to read the calories of a whole orange, minusthe 4 grams of fiber. If you like a glasslabels! We may list a servingof wine or a beer with dinner, have it inof lemon yogurt as having 105 place of dessert or bread (a 5-ounceglass of wine or 12-ounce bottle ofcalories—but pick up one withbeer generally has 125 to 150 calories).220 calories and, over a year,Coffee and tea are freebies, even withthe extra calories could adda splash of low-fat milk—but if you usemore than ¼ cup of milk or you opt forup to more than 10 pounds!cream (or flavored creamer), be sure tocount those calories and eliminatethem somewhere else. And on the topic of extras, don’t lose count of the calories incondiments, which can pack more than you might think—2 tablespoons of ketchup,for instance, has 30 calories and 334 mg sodium! re you eating too much? If you’re trying to lose weight and following the plansAreligiously, but the scale isn’t budging, make sure you’re not underestimating yourportion sizes: measure, or weigh, everything you eat for a week and see if that jumpstarts your weight loss. If you’re still not losing—and you’re remembering that healthyweight loss is a slow-and-steady one to two pounds per week—consider dropping to alower calorie level, making sure not to dip below 1,200 calories per day. C onsider: Maybe you’re doing it just right! Give yourself credit for your smallsuccesses and don’t get down on yourself when you slip up. Just acknowledge the“mishap” and move on. Little lapses are part of every journey toward healthierhabits. You’re on your way! Hint:3 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level Hint: We assume you mayalready have some ingredientsat home, and so instead of listingthem in the main shopping listwe tell you to check your pantryfor these foods. Do read thepantry list carefully, as somehealthy ingredients (e.g., quinoa)may be new to you. 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
“Let’s Make It Work” Cheat SheetPaging through the meal plans, you may notice some things that areconfusing or not to your liking. Don’t sweat it. Do read through this section,which offers explanations and adaptations to help you “make it work.”The problem: T he plan says to eat 1 ounce of cheese—and you don’t knowhow much that is.The solution: Generally, 1 ounce of cheese (about the size of 2 dominos) is about ¼cup shredded. But we highly recommend getting an inexpensivekitchen scale (such as the EatSmart Precision Pro digital scale, whichsells for about 25) to measure portions accurately.The problem: You really like your lattes.The solution: Many meals on the plan include a cup ofnonfat milk. If you choose to mix that milkwith espresso (and you’re not restrictingcaffeine for any reason), who are we tosay that’s not a brilliant idea? Do keep inmind, though, that 1 cup of milk is 8ounces and typically the smallestlatte you can buy is 12 ounces, soyou’ll need to adjust calories. Also,if you’re ordering out, don’t forget tospecify “nonfat” milk—the default at mostcoffee shops is 2% or whole.The problem: Eating plain yogurt isn’t your style, or at least not yet.The solution: Stir in some fresh fruit or even a teaspoon or two of a sweetener, likehoney. Or substitute a fruit-flavored yogurt. Whatever solution youchoose, be sure to account for any extra calories (and, if you’re usinga sweetener, added sugars) and subtract them from somewhere else.The problem: You get bored drinking plain water.The solution: Make it a seltzer. Better yet, make it seltzer witha squeeze of lime or a t wist of lemon. Or tr yunsweetened iced tea. If you’re craving more flavor,try splashing a little bit of 100% fruit juice into yourseltzer: 1/4 cup of cranberry juice goes a long way andcosts you only 34 calories.The problem: You like something on those steamed vegetables (or plaingrains).The solution: Sure! There are lots of ways to jazz up vegetables or grains, caloriefree. Try chopped fresh herbs, such as cilantro, parsley, dill ortarragon; a sprinkle of curry powder, garlic powder or lemon pepper;a squeeze of lemon or lime juice and/or the zest; a splash of ricevinegar, balsamic or sherry vinegar—or a couple of dashes of aflavorful hot sauce (check the sodium, though, as hot sauce can packnearly 200 mg of sodium per teaspoon).The problem: You like to switch up your snacks, but the plan repeats thesame ones.The solution: If varying your snacks helps keep you engaged,go for it! We limited the number of different snacksto keep the length of your weekly shopping listreasonable and also because some researchsuggests that people who eat the same thing dayafter day have an easier time making healthychanges. Need ideas? Consult our “Swap-InSnacks” (page 5).The problem: B lueberries aren’t in season. Buying them fresh is breakingthe bank.The solution: Consider buying frozen. Frozen fruits and vegetables are justas nutritious as fresh—sometimes even more so sincethey’re picked, and frozen, at peak ripeness. (Justdouble-check the ingredient list to make sure there are noadded sugars or salt.) To thaw, simply place your servingin the fridge overnight.4 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
Limiting sodium is importantfor heart health—andrequires some shoppingsavvy. Use these helpfulhints to guide you throughthe aisles.Swap-In SnacksSticking to the snacks (and meals) prescribed in the plans will ensure that yourday is nutritionally balanced—but it’s fine to go “off script” once in a while.Cups of yogurt or lower-sodium cottage cheese make great mini meals, as dopieces of whole fresh fruit. Or try one of these under-150-calorie picks:1. Cheesy Popcorn: Toss 1 cup of air-popped popcornwith 2 tablespoons of Parmesan and cayenne pepper to taste.75 calories; 3 g fat (2 g sat, 1 g mono); 9 mg cholesterol; 7 gcarbohydrate; 0 g added sugars; 5 g protein; 1 g fiber; 153 mgsodium; 43 mg potassium.2 . Sardines & Crackers:Shopping tips to keep sodium down Canned beans and tomatoes:Look for ones labeled “nosodium” or “low-sodium.” (These terms are regulated by the FDA and meanless than 5 mg and 140 mg per serving respectively.) Rinse beans beforeyou use them to remove some of the excess sodium. Broth: Some store-bought broth delivers close to 1,000 mg sodium/cup.Choose reduced-sodium (averaging 500 mg/cup), no-salt-added (averaging200 mg/cup) or low-sodium (140 mg or less/cup) stock or broth. Some arelower in sodium, but not labeled as such—so compare among brands. Breads and cereals: Most store-bought breads, including rolls, pitabread and regular sandwich slices, have a significant amount of salt added tothem. Compare nutrition information when choosing. (As a point of reference,the multigrain sandwich in these plans has a relatively low 170 mg of sodium.) M eat, poultry and seafood:Check labels to avoid meat,especially turkey and pork, “enhanced” with a sodium solution. Cheeses:Many cheeses, including Cheddar, feta and Parmesan, arehigh in sodium—which is one reason you’ll see a lot of Swiss, a cheesethat’s naturally lower in sodium, in these meal plans. If you’re planning tomake a switch, consider that you’re likely adding sodium.5 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level Top a whole - grainScandinavian-style cracker (e.g., Wasa, RyKrisp) with 2 to 3canned sardines, preferably packed in olive oil. Finish with asqueeze of lemon. 64 calories; 2 g fat (0 g sat, 1 g mono); 20 mgcholesterol; 8 g carbohydrate; 0 g added sugars; 4 g protein; 1 gfiber; 94 mg sodium; 102 mg potassium.3. Pistachios & Cherries: Combine ½ ounce dried cherries with ½ ounceunsalted shelled pistachios. 106 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23g carbohydrate; 0 g added sugars; 1 g protein; 1 g fiber; 0 mg sodium; 293 mg potassium.4. Chocolate & Nut Butter Bites: Top a 1/4-ouncesquare of bittersweet chocolate with ½ teaspoon of almondbutter (or your favorite nut butter). 79 calories; 6 g fat (2 g sat, 1 gmono); 0 mg cholesterol; 9 g carbohydrate; 6 g added sugars;1 g protein; 1 g fiber; 12 mg sodium; 20 mg potassium.5. Pears & Blue Cheese:Top 1 cup sliced water-packed canned pearswith 1 tablespoon crumbled blue cheese. 96 calories; 2 g fat (1 g sat, 1 g mono);5 mg cholesterol; 19 g carbohydrate; 0 g added sugars; 2 g protein; 4 g fiber; 104 mgsodium; 147 mg potassium.6. Hummus & Vegetables:Dip 3/4 cup mixedvegetables (e.g., baby carrots, cherry tomatoes, red bell pepperslices) into 3 tablespoons prepared hummus. 108 calories; 5 g fat(1 g sat, 2 g mono); 0 mg cholesterol; 13 g carbohydrate; 0 gadded sugars; 5 g protein; 5 g fiber; 196 mg sodium; 274 mgpotassium. 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
Week One: 1,200-Calorie Meal PlanDAY 26 oz. nonfat plainGreek yogurt 1 cup blueberries 1 pear 100841031 cup cooked oatmeal 1661 cup skim milk 831 orange 62Total Calories Total Calories 292Total Calories 287Total Calories 311Total Calories MORNING SNACK251Total Calories AFTERNOON SNACKDAY 51 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 831 kiwi 42Salad: 2 cups mixedsalad greens and 12cherry tomatoes with1 Tbsp. RaspberryVinaigrette 1372 multigrain crispbreads 486 oz. nonfat plainGreek yogurt 100DINNERDAY 4Egg sandwich: Lightly coatpan with cooking sprayand scramble 1/2 cupnonfat egg substitute;serve on 1 multigrainsandwich thin 1721 kiwi 421 cup skim milk 836 dried apricot halves EVENING SNACKDAY 3Scramble: Lightly coat panwith cooking spray; add1/2 cup nonfat egg substitute, 1/2 cup mushrooms,1 Tbsp. each diced redbell pepper and scallionsand 11/4 oz. low-fat Swisscheese 1461 medium banana 105LUNCHBREAKFASTDAY 1Blue indicates recipes in this book.indicates leftovers.297DAY 6DAY 71 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 831/2 cup blueberries 42Egg sandwich: Lightly coatpan with cooking sprayand scramble 1/2 cupnonfat egg substitute, 3tomato slices and 1 oz.low-fat Swiss cheese;serve on 1 multigrainsandwich thin 2321 kiwi 42Total Calories Total Calories 292274516 oz. nonfat plainGreek yogurt 1001 medium banana 10512 baby carrots 426 dried apricot halves 511 cup cantaloupe 544 dried apricot halves 34Total Calories 51Total Calories 100Total Calories 105Total Calories 42Total Calories 51Total Calories 54Total Calories 34285North Country BraisedChicken 2682 multigrain crispbreads 48Veggie sandwich: 1 oz.low-fat Swiss cheese,3 tomato slices, 1/4 cup alfalfa sprouts and 1Tbsp. cholesterol-freemayonnaise on 1 multi grain sandwich thin 2116 oz. nonfat plainGreek yogurt 1001 cup 1% cottage cheese(no salt added) 1631 cup cantaloupe 541 medium banana 1056 oz. nonfat plainGreek yogurt 11/2 cups cantaloupe 1 pear 1 multigrain crispbread Total Calories Total Calories Total Calories Total Calories 31612 unsalted dry-roastedalmonds 10312 baby carrots 426 dried apricot halves Total Calories Total Calories 42Total Calories 1033113221008210324Veggie sandwich: 1 oz.low-fat Swiss cheese,3 tomato slices, 1/4 cup alfalfa sprouts and 1Tbsp. cholesterol-freemayonnaise on 1 multi grain sandwich thin 2116 oz. nonfat plainGreek yogurt 100Salad: 2 cups mixedsalad greens and 12cherry tomatoes with1 Tbsp. RaspberryVinaigrette 1372 multigrain crispbreads 486 oz. nonfat plainGreek yogurt 100309Total Calories Total Calories 311285511 oz. low-fat Swisscheese 491 multigrain crispbread 2412 unsalted dry-roastedalmonds 1032 multigrain crispbreads 481 medium apple 9551Total Calories Total Calories Total Calories Total Calories 957310348Paprika-Herb RubbedChicken 127Confetti couscous:3/4 cup cooked wholewheat couscous mixedwith 1 Tbsp. eachdiced red bell pepperand scallions 20911/2 cups steamed greenbeans 66Pork Chops withOrange-Soy Sauce 1622/3 cup cooked quickcooking barley with1 Tbsp. scallions 1311 cup cooked spinach 65Cajun Pecan-CrustedCatfish 3021 cup cooked collardgreens 613/4 cup steamed carrotswith a pinch of cumin 41Turkey with BlueberryPan Sauce 2201/2 cup cooked wholewheat orzo 9911/2 cups steamed sugarsnap peas 101Total Calories Total Calories Total Calories Total Calories North Country BraisedChicken 2681/2 cup whole-wheatfettuccine 874 spears steamed broccoliwith a squeeze oflemon 52Sweet & Sour Tofu 2751/2 cup cooked brownrice 109Grilled Rosemary-SalmonSkewers 1721/2 cup cooked quinoa 111Salad: 2 cups baby spinachand 1/2 cup tomato sliceswith 1 Tbsp. RaspberryVinaigrette 112Total Calories 407Total Calories Total Calories 1 medium apple 953/4 cup blueberries 631 kiwi 422 gingersnap cookies 581 medium apple 951 cup blueberries 841/2 cup vanilla or strawberrynonfat frozen yogurt 95Total Calories 95Total Calories 63Total Calories 42Total Calories 58Total Calories 95Total Calories 84Total Calories 3846 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level 395402358404 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell42095
Week One: Shopping ListThis list outlines everything you need to make all the recipes for the week, plus all the sides and snacks for ONE person to follow the plan.Shop For:Oils, Vinegars & CondimentsRefrigerator ItemsProduceFruit grapeseed oil raspberry vinegar 3 medium apples 3 medium bananas 6 cups blueberries 1 cantaloupe 4 kiwis 1 large oranges 3 lemons 6 medium pears 1 cups apple cider 1 cup orange juice 14 oz. firm tofu 2 cups corn flakes 2 cups spoon-sizeshredded wheat 10 multigrain crispbreadssuch as Wasa 2 gingersnap cookiesVegetables ½ cup alfalfa sprouts ½ lb. broccoli spears 1 lb. baby carrots 1 large carrot 1 green bell pepper 2 red bell peppers ½ lb. green beans ½ cup sliced mushrooms 1 large rutabaga 4 cups mixed salad greens(about 4 oz.) 1 bunch scallions 2 medium shallots 2 cups baby spinach (about2 oz.) ½ lb. sugar snap peas 4 cups cherry tomatoes 3 tomatoesDry GoodsBread 4 multigrain sandwich thinsCanned & Bottled Goods 1 20-oz. can pineapplechunks with juiceDairy ½ cup nonfat buttermilk 7 6-oz. containers nonfat,plain yogurt 1 cup 1% fat cottagecheese (no salt added) 6 oz. sliced low-fat Swisscheese 1½ cups fat-free pasteurizedegg substituteMeat & Seafood 3 lb. boneless, skinlesschicken breast 1 lb. turkey breast tenderloin 1½ 13/4 lb. bone-in pork loinchops 1 lb. farm-raised catfishfillets 1 lb. wild salmon filletsFreezer 1 cup frozen collard greens 1 cup frozen spinach ½ cup vanilla or strawberrynonfat frozen yogurtCheck Your PantryFor:Oils, Vinegars & Condiments extra-virgin olive oil canola oil balsamic vinegar rice vinegar reduced-sodium soy sauce hot sauce ketchup cholesterol-free mayonnaise nonstick cooking sprayFlavorings salt kosher salt pepper chili powder cumin garlic salt oregano paprika thyme herbes de Provence onions, red and white garlicDry Goods whole-wheat fettuccine whole-wheat orzo quick-cooking barley whole-wheat couscous quinoa medium-grain brown rice all-purpose flour rolled oats brown sugar cornstarchNuts, Seeds & Fruits whole unsalted almonds whole unsalted pecans dried apricotsCanned & Bottled Goods reduced-sodium chickenbrothRefrigerator Items skim milkFresh Herbs ginger (2-inch piece) 1 bunch rosemary 1 bunch thyme7 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
Week Two: 1,200-Calorie Meal PlanEVENING SNACKDINNERAFTERNOON SNACKLUNCHMORNING SNACKBREAKFASTDAY 12 oat waffles 3/4 cup strawberries 6 oz. nonfat plainGreek yogurt Total Calories DAY 2DAY 31001 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 831 cup strawberries 53279Total Calories 13940Blue indicates recipes in this book.indicates leftovers.303DAY 41 cup cooked oatmeal 1662 Tbsp. golden raisins 621 orange 622 oat waffles 3/4 cup strawberries 6 oz. nonfat plainGreek yogurt Total Calories Total Calories 290DAY 51006 oz. nonfat plainGreek yogurt 1 medium banana 11/2 cups strawberries 100105801 cup cooked oatmeal 1662 Tbsp. golden raisins 623/4 cup skim milk 62279Total Calories Total Calories 285Total Calories 2 prunes 461 brown-rice cake 352 prunes 46Total Calories 46Total Calories 35Total Calories 46Total Calories White Bean Soup (Fassoulatha) 2581 whole-wheat roll 74Veggie pita: 1 oz. low-fatSwiss cheese, 3 tomatoslices and 1/2 avocado(sliced) in 1 4-inch wholewheat pita bread 2481 medium apple 95Total Calories Total Calories Total Calories 28933234329212229030 sugar snap peas 432 prunes 46Total Calories 43Total Calories 46Veggie cottage cheese:1 cup 1% cottage cheese(no salt added) toppedwith 18 cherry tomatoesand 1 cup each dicedred bell pepper andsliced cucumber 2781 kiwi 42Tuna pita: 6 oz. canned lighttuna in water (no saltadded), drained, mixedwith 2 Tbsp. scallionsand 1 Tbsp. cholesterolfree mayonnaise in 14-inch whole-wheatpita bread 318Veggie cottage cheese:1 cup 1% cottage cheese(no salt added) toppedwith 18 cherry tomatoesand 1 cup each dicedred bell pepper andsliced cucumber 2781 kiwi 42Hummus pita: 1/4 cuphummus, 3 tomatoslices and 1 oz. low-fatSwiss cheese in 14-inch whole-wheatpita bread 2381 orange 62Total Calories Total Calories Total Calories Total Calories 2 Tbsp. hummus 15 sugar snap peas 52211 oz. low-fat Swisscheese 491 multigrain crispbread 2410 baby carrots 3515 sugar snap peas Total Calories 73Total Calories Total Calories 35Total Calories 73DAY 71 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 831 kiwi 42139402 oz. low-fat Swisscheese 981 multigrain crispbread 24Veggie pita: 1 oz. low-fatSwiss cheese, 3 tomatoslices and 1/2 avocado(sliced) in 1 4-inch wholewheat pita bread 2481/2 cup fresh pineapple 41DAY 6320318320300211 oz. low-fat Swisscheese 491 multigrain crispbread 242 oz. low-fat Swisscheese 981 multigrain crispbread 241 brown-rice cake 3521Total Calories Total Calories Total Calories 3573122White Bean Soup (Fassoulatha) 2581 whole-wheat roll 74Salad: 2 cups mixedsalad greens with1 Tbsp. Honey-MustardVinaigrette 102Tofu with Peanut-GingerSauce 2211/2 cup cooked brownrice 10911/2 cups steamed broccoliwith a squeeze oflemon 82Thyme- & Sesame-CrustedHalibut 225Salad: 2 cups mixed saladgreens and 1 oz. dicedpart-skim mozzarellacheese with 1 Tbsp.Honey-MustardVinaigrette 188Chipotle-&-OrangeGrilled Chicken 1501 medium baked sweetpotato 103Corn sauté: 1 cup cornand 2 Tbsp. scallionssautéed with 1/2 tsp.olive oil 156Baked Curried Brown Rice& Lentil Pilaf 338Roasted cauliflower: 11/2cups cauliflower roastedwith 1 tsp. olive oil 80Poached Salmon withCreamy PiccataSauce 2291/2 cup cooked quinoa 1115 spears steamedasparagus 17Lemon & Dill Chicken 170Roasted potatoes: 11/2cups red potatoes,with skin, roasted with1 tsp. olive oil 19811/2 cups steamed greenbeans with a squeezeof lemon 66Total Calories Total Calories Total Calories 413Total Calories Total Calories 418Total Calories 357Total Calories 4344124094341 orange 621/2 cup fresh pineapple 416 oz. nonfat plainGreek yogurt 1001 medium apple 956 oz. nonfat plainGreek yogurt 1001 medium apple 951/2 cup vanilla or strawberrynonfat frozen yogurt 95Total Calories 62Total Calories 41Total Calories 100Total Calories 95Total Calories 100Total Calories 95Total Calories 8 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell95
Week Two: Shopping ListThis list outlines everything you need to make all the recipes for the week, plus all the sides and snacks for ONE person to follow the plan.Shop For:ProduceFruit 3 medium apples 1 avocado 1 medium banana 3 kiwis 3 lemons 3 oranges 1 cup fresh pineapplechunks 1½ lb. strawberriesVegetables 5 asparagus spears 2 red bell peppers ½ lb. broccoli ½ lb. baby carrots, 2 large carrots ½ lb. cauliflower florets 2 celery stalks 1 cucumber (large) ½ lb. green beans 2 oz. sliced mushrooms 4 oz. red potatoes 3 bunches scallions 4 cups mixed salad greens(about 4 oz.) 1 medium shallot 4 cups baby spinach (about4 oz.) 3/4 lb. sugar snap peas 1 medium sweet potato(about ¼ lb.) 6 cups cherry tomatoes 4 medium tomatoesFresh HerbsRefrigerator Items ginger (2-inch piece) 1 bunch dill ½ cup hummus 14 oz. firm tofuCondiments & FlavoringsDairy 4 tsp. capers 1 Tbsp. chipotle peppers inadobo 1 tsp. red curry paste 5 6-oz. containers nonfatplain yogurt ¼ cup reduced-fat sourcream 2 cups 1% fat cottagecheese (no salt added) 1 oz. shredded part-skimmozzarella 9 oz. sliced low-fat SwisscheeseDry Goods 1 cup dried brown lentils 1 lb. dried small white beans 2 cups spoon-sizeshredded wheat 2 brown-rice cakes 3 multigrain crispbreads,such as WasaBread 2 whole-wheat dinner rolls(small) 4 whole-wheat pita bread(4-inch)Canned & Bottled Goods 6 oz. canned chunk lighttuna, packed in water 1 cup white wine9 Eating Well for Heart Health Meal Plan: 1,200-Calorie Level Meat & Seafood 2 lb. boneless, skinlesschicken breast 1¼ lb. Pacific halibut fillets 1 lb. wild salmon filletsFreezerCheck Your PantryFor:Oils, Vinegars & Condiments extra-virgin olive oil balsamic vinegar rice vinegar white-wine vinegar reduced-sodium soy sauce Dijon mustard cholesterol-free mayonnaiseFlavorings salt pepper 1 cinnamon stick cayenne pepper oregano thyme onions, red and white garlicDry Goods quinoa brown basmati rice medium-grain brown rice all-purpose flour rolled oats honey molassesNuts, Seeds & Fruits peanut butter, unsalted sesame seeds prunes golden raisinsCanned & Bottled Goods reduced-sodium chickenbrothRefrigerator Items skim milk unsalted butter 4 frozen oat waffles, such asEggo Golden Oat 2 Tbsp. orange juiceconcentrate,unsweetened 1 cup frozen white sweetcorn ½ cup vanilla or strawberrynonfat frozen yogurt 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
Week Three: 1,200-Calorie Meal PlanEVENING SNACKDINNERAFTERNOON SNACKLUNCHMORNING SNACKBREAKFASTDAY 1Blue indicates recipes in this book.indicates leftovers.DAY 2DAY 3Scramble: Lightly coat panwith cooking spray; add1/2 cup egg whites, 1/2 cupmushrooms and 2 oz.low-fat Swiss cheese 1831 medium banana 1051 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 83Egg sandwich: Lightly coatpan with cooking sprayand scramble 1/2 cup eggwhites with 1 oz. low-fatSwiss cheese; serve on1 multigrain sandwichthin 2261 orange 621 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 83Total Calories Total Calories Total Calories Total Calories 288250DAY 4288DAY 5250DAY 6DAY 71 cup cooked oatmeal 1661 cup skim milk 831 c
Make single swaps. If the plan suggests a banana (105 calories) for a snack and you’d rather have a cup of cherries (97 calories), go for it. That said, if you find yourself noshing on higher-calorie dried cranberries instead (187 calories per 1/2 cup), be sure to subtract
