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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 

 

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