3 Day American Heart Diet Menu

Diet and life style changes can help people to keep heart healthy. The followings are three days’ worth of heart-healthy menus.

Day 1 menu

Breakfast

  • 1 cup cooked oatmeal sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
  • 1 banana
  • 1 cup skim milk

Lunch

  • 1 cup low-fat (1 percent or lower), plain yogurt with 1 teaspoon ground flaxseed
  • 1/2 cup peach halves canned in juice
  • 5 Melba toast crackers
  • 1 cup raw broccoli and cauliflower
  • 2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
  • Sparkling water

Dinner

  • 4 ounces salmon
  • 1/2 cup green beans with 1 tablespoon toasted almonds
  • 2 cups mixed salad greens
  • 2 tablespoons low-fat salad dressing
  • 1 tablespoon sunflower seeds
  • 1 cup skim milk
  • 1 small orange

Snack

  • 1 cup skim milk
  • 9 animal crackers

Day 2 menu

Breakfast

  • 1 cup plain, low-fat yogurt, topped with 3/4 cup blueberries
  • 3/4 cup calcium-fortified orange juice

Lunch

  • 1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomatoes, 1/4 cup sliced cucumbers, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
  • 1 kiwi
  • 1 cup skim milk

Dinner

  • Chicken stirfry (3 ounces) with eggplant (1 cup) and basil
  • 1 cup brown rice with 1 tablespoon chopped dried apricots
  • 1 cup steamed broccoli
  • 4 ounces red wine or concord grape juice

Snack

  • 2 tablespoons mixed, unsalted nuts
  • 1 cup fat-free frozen yogurt

Day 3 menu

Breakfast

  • 1 cup cooked oatmeal sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
  • 1 apple
  • 1 cup skim milk

Lunch

  • 1 cup low-fat (1 percent or lower), plain yogurt with 1 teaspoon ground flaxseed
  • 1/2 cup orange halves canned in juice
  • 5 Melba toast crackers
  • 1 cup raw cabbage, cauliflower and broccoli
  • 2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
  • Sparkling water

Dinner

  • 4 ounces salmon
  • 1/2 cup green beans with 1 tablespoon toasted almonds
  • 2 cups mixed salad greens
  • 2 tablespoons low-fat salad dressing
  • 1 tablespoon sunflower seeds
  • 1 cup skim milk
  • 1 small banana

Snake

  • 2 tablespoons mixed, unsalted nuts
  • 1 cup fat-free frozen yogurt
* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.