Try My Heart Healthy Meal Plan For A Day

Did you know 1 out of 4 deaths in the United States is linked to heart disease?  And did you know by improving your nutrition you can significantly reduce your risk of heart disease?

As part of American Heart Month in February, I have developed a Heart Healthy Meal Plan for you to enjoy a day of delicious, nutritious food AND take good care of your heart.

From the warming oatmeal for breakfast, to the salmon and red wine for dinner, integrate these foods into your regular weekly grocery shopping to have heart healthy nutrition become a staple in your weekly meal planning so you can #EatLikeAChamp.

Heart Healthy Meal Plan

Breakfast:  Oatmeal with Almonds and Berries


  • 1/2 cup whole rolled oats
  • 1/2 cup organic berries, such as blueberries or raspberries
  • 1/4 cup raw almonds
  • 1 cup of green tea


  1. Bring 2 cups of water to a boil
  2. Pour 3/4 cup water in a bowl with the oats and stir
  3. Once water is absorbed, top oatmeal with blueberries and almonds
  4. Use the rest of hot water to make green tea

Lunch:  Brown Rice with Black Beans, Broccoli and Red Pepper


  • 1 cup cooked brown rice
  • 1 cup broccoli, chopped
  • 1 cup red pepper, chopped
  • 1/2 cup black beans, drained
  • 1 tbsp. extra virgin olive oil


  1. Heat olive oil in a pan over medium / low heat
  2. Add broccoli and saute for 6-8 minutes
  3. Add red pepper and saute for an addition 4-6 minutes until veggies are softened, but still crisp
  4. Move veggies into a bowl and set aside
  5. Add black beans to pan and heat for 3-5 minutes, stir in rice
  6. Once rice and beans are heated, add to bowl with veggies

Dinner:  Salmon with Baked Sweet Potato and Spinach


  • 4 oz. wild caught salmon
  • 1 sweet potato
  • 2 cups baby spinach
  • 1/2 lemon, juiced
  • 1 tbsp. coconut oil
  • 1 tbsp extra virgin olive oil
  • 1 glass of red wine
  • 1 square of dark chocolate


  1. Wash sweet potato and pierce with fork, wrap in aluminum foil, cook in crock pot on slow for 6 hours
  2. Heat oven to 400 degrees
  3. Wrap salmon in foil and cook for 25 minutes
  4. Heat olive oil in pan over low heat and saute spinach for 2-3 minutes
  5. Plate food when it’s all ready
  6. Serve the baked sweet potato topped with coconut oil and the salmon and spinach with fresh lemon juice


Enjoy your dinner with a glass of heart healthy red wine, and a small piece of dark chocolate for dessert – Eating Like A Champ means eating healthy and enjoying your meals!


Reni Towns - Health Coach