Heart Healthy Meal Plan

Bland, limited food choices...

did these come to your mind when we mention heart healthy meals?

The following 7-day sample meal plans will show that we can enjoy our food and still be eating our way to a healthy heart. Please talk to your doctor or dietitian if you need further advice.

7-Day Heart Healthy Sample Meal Plans

Day 1

Meal	Venue	Food Selection	Serving Size
Breakfast	Outside	Steamed Chinese bun (pao) with meat filling Coffee of tea with less sugar/less milk	1 portion 1 cup (250ml)
Morning snack	Workplace	Fruit	1 serving
Lunch	Outside	Plain rice Stir fried lean meat *Healthy tip: Ask for less gravy Stir fried vegetables (2 types) Plain water	1 rice bowl (200g) 1 palm size (90g) 1 portion for each type (100g for each type) 1 cup (250ml)
Afternoon snack	Workplace	Fruit	1 serving
Dinner	Home	Brown rice Steamed fish Stir fried vegetables (with less oil) Clear soup with pork rib, carrot and big onion *Healthy tip: Skim off oily layer of soup Plain water	1 rice bowl (200g) 1 palm size (90g) 3/4 mug (100g) 1 soup bowl 1 cup (250ml)
Supper	Home	Low fat milk	1 cup (250 ml)

Day 2

Meal	Venue	Food Selection	Serving Size
Breakfast	Home	Brown rice porridge with peanuts and shredded chicken meat and spring onion Coffee or tea with low fat milk	1 medium bowl 1 cup (250ml)
Morning snack	Workplace	Fruit	1 serving
Lunch	Outside	Noodle soup with sliced raw fish and more vegetables *Healthy tip: Leave behind soup Plain water	1 bowl 1 cup (250ml)
Afternoon snack	Workplace	Dessert - Red bean soup (without coconut milk)	1 serving
Dinner	Home	Brown rice Stir fried chicken with soy sauce *Healthy tip: Skinless chicken breast meat Stir fried vegetables (use less oil) Plain water	1 rice bowl (200g) 1 palm size (90g) 3/4 mug (100g) 1 cup (250ml)
Supper	Home	Fruit	1 serving

Day 3

Meal	Venue	Food Selection	Serving Size
Breakfast	Outside	Lontong *Healthy tip: Leave behind coconut milk gravy Coffee or tea with less sugar/lessmilk	1 portion 1 cup (250ml)
Morning snack	Workplace	Fruit	1 serving
Lunch	Outside	Plain rice Assam pedas fish *Healthy tip: Ask for less gravy Stir fried vegetables (2 types) Plain water	2 scoops (200g) 1 palm size (90g) 1 portion for each type (100g for each type) 1 cup (250ml)
Afternoon snack	Workplace	Fruit	1 serving
Dinner	Home	Brown rice Chicken curry cooked with low fat milk Boiled vegetables Plain water	1 rice bowl (200g) 1 palm size (90g) or 1 drumstick without skin 3/4 mug (100g) 1 cup (250ml)
Supper	Home	Low fat yoghurt	1 small tub

Day 4

Meal	Venue	Food Selection	Serving Size
Breakfast	Home	Home made Nasi Lemak with: - hard boiled egg (without yolk) - roasted peanut and ikan bilis *Healthy tip: Use less coconut milk and partially replaced with low fat milk; less sambal Plain water	2 scoops (100g) 1 piece 2 tablespoons 1 cup (250ml)
Morning snack	Workplace	Fruit	1 serving
Lunch	Outside	Mee hoon soto *Healthy tip: Leave behind soup Plain water	1 bowl 1 cup (250ml)
Afternoon snack	Workplace	Fruit	1 serving
Dinner	Home	Brown rice Stir fried lean red meat cooked with soy sauce Stir fried long beans with chilli (use less oil) Clear vegetable soup with beancurd and fishball Plain water	2 scoops (200g) 1 palm size (90g) 3/4 mug (100g) 1 soup bowl (1 piece of beancurd and 2 pieces of fishballs, more vegetables) 1 cup (250ml)
Supper	Home	Low fat milk	1 cup (250ml)

Day 5

Meal	Venue	Food Selection	Serving Size
Breakfast	Home	Idli with: - tomato and onion chutney or dhal curry *Healthy tip: Less gravy Coffee or tea with low fat milk	3 pieces 1 cup (250ml)
Morning snack	Workplace	Fruit	1 serving
Lunch	Outside	Plain rice Fish curry *Healthy tip: Ask for less gravy Stir fried vegetables (2 types) Plain water	2 scoops (200g) 1 palm size (90g) 1 portion for each type (100g for each type) 1 cup (250ml)
Afternoon snack	Workplace	Fruit	1 serving
Dinner	Home	Chappati (made from wholemeal flour) Dhal curry cooked with vegetables *Healthy tip: Less gravy Plain water	3 pieces 1 portion (100g) 1 cup (250ml)
Supper	Home	Low fat yoghurt	1 small tub

Day 6

Meal	Venue	Food Selection	Serving Size
Breakfast	Outside	Thosai (Indian pancake) Dhal curry Low fat yoghurt with onion Coffee or tea with less sugar/less milk	1 piece 2 tablespoons 2 tablespoons 1 cup (250ml)
Morning snack	Workplace	Fruit	1 serving
Lunch	Outside	Plain rice Chicken curry *Healthy tip: Ask for less gravy; skinless chicken Stir fried vegetables (2 types) Plain water	2 scoops (200g) 1 palm size (90g) 1 portion for each type (100g for each type) 1 cup (250ml)
Afternoon snack	Workplace	Fruit	1 serving
Dinner	Home	Indian basmati rice Dhal curry cooked with vegetables Rasem (Indian tamarind soup)	1 rice bowl (200g) 1 portion 1 soup bowl
Supper	Home	Low fat yoghurt	1 small tub

Day 7

Meal	Venue	Food Selection	Serving Size
Breakfast	Home	Oatmeal added with: - low fat milk sultana or fresh fruit e.g banana, peach Tea with low fat milk	5 to 6 tablespoons (raw) 100ml About 10 pieces or 1 serving 1 cup (250ml)
Morning snack	Workplace	Fruit	1 serving
Lunch	Outside	Plain rice Fish curry *Healthy tip: Ask for less gravy Stir fried vegetables (2 types) Plain water	2 scoops (200g) 1 palm size (90g) 1 portion for each type (100g for each type) 1 cup (250ml)
Afternoon snack	Workplace	Fruit	1 serving
Dinner	Home	Chappati (made from wholemeal flour) Dhal curry cooked with vegetables *Healthy tip: Less gravy Plain water	3 pieces 1 portion (100g) 1 cup (250ml)
Supper	Home	Low fat yoghurt	1 small tub

Heart Healthy Meal Plan

Bland, limited food choices...

7-Day Heart Healthy Sample Meal PlansDay 1

7-Day Heart Healthy Sample Meal Plans

Day 1