7-Day No-Sugar, Low-Sodium Meal Plan for Better Heart Health, Created by a Dietitian

Heart disease continues to top the charts as the leading cause of death in the United States. Since it’s so prevalent, it’s no wonder that many of us want to eat with our heart health in mind. In this heart-healthy meal plan, we map out a week of meals and snacks tailored to improve heart health by limiting sodium and saturated fat and prioritizing fiber, an important nutrient for heart health. If you hope to improve your heart health but are unsure where to start, look no further. We’ve got you (and your heart) covered. 

Why This Meal Plan Is Great for You

When looking to improve heart health, there are three nutrients that you should prioritize: fiber, sodium and saturated fat. In this meal plan, we capped the sodium at no more than 1,500 milligrams per day in accordance with the American Heart Association’s recommendations. Regularly eating a high amount of sodium can lead to high blood pressure, a risk factor for heart disease. We also limited saturated fat to no more than 12 grams per day, which is approximately 7% of the total calories, well within the recommended max of 10% of total calories set by the 2020-2025 Dietary Guidelines for Americans. Excessive saturated fat intake can increase LDL cholesterol, clog arteries and increase the risk of heart disease.

Lastly, each day provides at least 35 grams of fiber. Fiber has many health benefits, from helping you lose weight to stabilizing your blood sugar levels and improving heart health. Soluble fiber, like that found in whole grains, beans, lentils and many fruits and vegetables, can help lower cholesterol, which reduces the risk of developing heart disease. Because weight loss can reduce the risk of heart disease, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. We also included modifications for 2,000 calories per day for those with other calorie needs.

Added Sugars and Heart Health

While occasional sweet bites won’t derail your heart health and can be part of a heart-healthy diet, many of us eat significantly more added sugars than we realize. In fact, the average American consumes 17 teaspoons of added sugar each day, well above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women. Research links an added sugar intake of 20% or more of total daily calories with an increased risk of stroke and adverse coronary events. Because added sugars don’t positively support heart health, we opted to skip them in this meal plan to save room for more nutrient-dense foods. 

Heart-Healthy Foods to Focus On

• Whole grains
• Fruits
• Vegetables
• Unsaturated fats, such as olive oil and avocado oil
• Nuts
• Seeds
• Beans
• Lentils
• Herbs and spices
• Lean protein, such as turkey and chicken
• Fish

How to Meal-Prep Your Week of Meals

1. Make Copycat Starbucks Spinach & Mushroom Egg Bites to have for breakfast throughout the week.
2. Prepare 20-Minute White Bean Soup to have for lunch on Days 2 through 5.
3. Make Carrot Cake Energy Bites to have as a snack throughout the week.

Day 1

Breakfast (361 calories) 

• 1/2 cup old-fashioned rolled oats (dry), prepared with water
• 1/2 cup blackberries
• 2 Tbsp. slivered almonds
• 2 Tbsp. chia seeds

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites

Lunch (354 calories)

• 1 serving Cucumber Salad Sandwich
• 1 medium orange 

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (450 calories)

• 1 serving Trapanese Pesto Pasta & Zoodles with Salmon

Daily Totals: 1,516 calories, 69g fat, 10g saturated fat, 65g protein, 179g carbohydrate, 43g fiber, 1,121mg sodium

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, add one (5.3-oz.) container nonfat plain Greek yogurt with 2 Tbsp. slivered almonds to A.M. snack, add 1/2 cup blueberries to P.M. snack and add 1 serving Traditional Greek Salad to dinner.

Day 2

Breakfast (375 calories)

• 1 serving Copycat Starbucks Spinach & Mushroom Egg Bites 
• 1 serving Berry & Flax Smoothie

A.M. Snack (199 calories)

• 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
• ½ cup raspberries
• 2 Tbsp. slivered almonds

Lunch (358 calories)

• 1 serving 20-Minute White Bean Soup
• 1 medium pear

P.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites

Dinner (424 calories)

• 1 serving Chopped Salad with Chicken & Creamy Chipotle Dressing

Daily Totals: 1,500 calories, 62g fat, 12g saturated fat, 87g protein, 164g carbohydrate, 42g fiber, 1,310mg sodium

Make it 2,000 calories: Substitute 1 serving Spinach, Peanut Butter & Banana Smoothie for the Berry & Flax Smoothie at breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 3

Breakfast (361 calories) 

• 1/2 cup old-fashioned rolled oats (dry), prepared with water
• 1/2 cup blackberries
• 2 Tbsp. slivered almonds
• 2 Tbsp. chia seeds

A.M. Snack (192 calories)

• 4 servings Carrot Cake Energy Bites

Lunch (347 calories)

• 1 serving 20-Minute White Bean Soup
• 1 cup nonfat plain kefir

P.M. Snack (110 calories)

• 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
• 1/4 cup blueberries

Dinner (489 calories)

• 1 serving Spiced Couscous-Stuffed Peppers

Daily Totals: 1,499 calories, 58g fat, 10g saturated fat, 71g protein, 195g carbohydrate, 43g fiber, 1,144mg sodium

Make it 2,000 calories: Add one (5.3-oz.) container nonfat plain Greek yogurt to A.M. snack, increase to ½ cup blueberries and add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 4

Breakfast (311 calories)

• 1 serving Copycat Starbucks Spinach & Mushroom Egg Bites 
• 1 cup low-fat plain kefir
• 1 medium orange

A.M. Snack (199 calories)

• 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
• 1/2 cup raspberries
• 2 Tbsp. slivered almonds

Lunch (362 calories)

• 1 serving 20-Minute White Bean Soup
• 1 medium banana

P.M. Snack (192 calories)

• 4 servings Carrot Cake Energy Bites

Dinner (427 calories)

• 1 serving Veggie Fajitas

Daily Totals: 1,490 calories, 54g fat, 12g saturated fat, 73g protein, 197g carbohydrate, 45g fiber, 1,287mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple as an evening snack.

Day 5

Breakfast (361 calories) 

• 1/2 cup old-fashioned rolled oats (dry), prepared with water
• 1/2 cup blackberries
• 2 Tbsp. slivered almonds
• 2 Tbsp. chia seeds

A.M. Snack (206 calories)

• 1/4 cup unsalted dry-roasted almonds

Lunch (347 calories)

• 1 serving 20-Minute White Bean Soup
• 1 cup nonfat plain kefir

P.M. Snack (110 calories)

• 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
• 1/4 cup blueberries

Dinner (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Meal-Prep Tip: Reserve two servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 6 and 7.

Daily Totals: 1,520 calories, 65g fat, 8g saturated fat, 77g protein, 177g carbohydrate, 43g fiber, 952mg sodium

Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 6

Breakfast (375 calories)

• 1 serving Copycat Starbucks Spinach & Mushroom Egg Bites 
• 1 serving Berry & Flax Smoothie

A.M. Snack (199 calories)

• 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
• 1/2 cup raspberries
• 2 Tbsp. slivered almonds

Lunch (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

P.M. Snack (62 calories)

• 1 medium orange

Dinner (388 calories)

• 1 serving Shrimp Tacos with Avocado Crema
• 1 serving Spicy Cabbage Slaw

Daily Totals: 1,518 calories, 70g fat, 10g saturated fat, 82g protein, 155g carbohydrate, 35g fiber, 1,385mg sodium

Make it 2,000 calories: Substitute 1 serving Spinach, Peanut Butter & Banana Smoothie for the Berry & Flax Smoothie at breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 7

Breakfast (361 calories) 

• 1/2 cup old-fashioned rolled oats (dry), prepared with water
• 1/2 cup blackberries
• 2 Tbsp. slivered almonds
• 2 Tbsp. chia seeds

A.M. Snack (59 calories)

• 1 medium peach

Lunch (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

P.M. Snack (62 calories)

• 1 medium orange

Dinner (512 calories)

• 1 serving Lemon-Herb Roasted Chicken 
• 1 serving Chopped Salad with Chickpeas, Olives & Feta

Daily Totals: 1,489 calories, 69g fat, 11g saturated fat, 67g protein, 163g carbohydrate, 40g fiber, 1,396mg sodium

Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies to P.M. snack.