Bland, limited food choices..
Did these come to your mind when we mention heart healthy meals?
The following 7-days sample meal plans show that you can enjoy your food and still be eating your 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 |
Contributed by: Mr For Wei Chek, Senior Dietician (National Healthcare Group Polyclinics)