1500 CALORIE MEAL PLAN Meal Sample Meal 1 Sample Meal 2 Breakfast 2 Starch 1 Fruit 1 Milk 1 cup bran flakes 4 oz banana 8 oz 1% milk 1 slice wheat toast 1/2 cup oatmeal 2 tsp no-sugar-added jam 3/4 cup blueberries 1 cup fat-free yogurt Lunch: ½ cup black beans, ½ cup bell pepper, 1/4 avocado, 2 Tbsp. honeyTop yogurt with blueberries, almonds and honey. I am trilled with the results! Lunch:2 sliceswhole wheat bread, 4 oz. Daily Totals: 1,505 calories, 88 g protein, 151 g carbohydrates, 30 g fiber, 64 g fat, 11 g sat. Include a protein and complex carb in each snack. 1 cup cooked quinoa tossed with 1 Tbsp. A three-day meal plan can help. Cleveland Clinic is a non-profit academic medical center. 1 baked medium red potato, drizzled with 1 tsp. Cutting calories is an important step to make if weight loss is your goal. This way, you can quickly lose 1-2 pounds of weight per week and reach up to your desired weight loss goals within the specified period. With this simple 1,500-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process. Advertising on our site helps support our mission. Give this flat-belly diet a try! Dinner: 4 oz. Choose healthy snacks that suit your taste buds (e.g., replace sweets with fruit and nuts, and salty chips with whole grain crackers and cheese). Note that 1,200 calories is … slivered almonds• 2 tsp. This 1,500-calorie plan can help women maintain their weight and can help smaller men lose weight, says Julia Zumpano, RD, LD. “While there’s room for some saturated fat in our diets, we want to limit meat and keep solid animal fat, like chicken skin, marbled cuts and bacon, to a minimum,” she says. Tell healthy carbs from unhealthy carbs. fat., 1,353 mg sodium. Choose fiber-rich whole grains for most grain servings. Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan. fat., 1,,452 mg sodium. fat., 1,372 mg sodium. I never thought I could be a healthy eater, I knew I could do the workouts cause I've always been an athlete but never had to watch what I ate. We do not endorse non-Cleveland Clinic products or services. This is a well balanced healthy 1200 calorie menu so you can follow it for as long as you need! Breakfast: 2 large eggs, 2 slices whole grain bread, peanut butter. A meal plan like this—complete with shopping list and day-to-day instructions, can help you prepare for the week and take charge of your eating habits. You actually get to eat so much though. It also includes fish and lean meats, and a small quantity of nuts and seeds a few times per week. Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. fat., 1,399 mg sodium. salmon, 1 cup brown rice, 1 cup broccoli, 2 tsp. this link is to an external site that may or may not meet accessibility guidelines. “They increase bad cholesterol and usually cause weight gain and inflammation,” she notes. Dinner: 6 ounces baked chicken breast, 1 cup brown rice, 1 cup steamed broccoli, 2 Tbsp. plain, fat-free Greek yogurt with ¾ cup blueberries. (One carb serving is 15 carbs, two is 30, etc.). https://www.eatingwell.com/.../7-day-heart-healthy-meal-plan-1500-calories grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. Replace high-calorie foods with fruits and vegetables. When you see a heart dietitian, you will learn how to: 1.Distinguish nutrient-dense foods from empty-calorie foods. This 1500 calorie Dash diet menu is based on the American heart association’s recommendations in regards to a healthy and balanced diet. If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal (for women) and 3 to 4 grams of carbs (for men). olive oil, 1 Tbsp. A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products ; Includes lean meats, poultry, fish, beans, eggs, and nuts; Limits saturated and trans fats, sodium, and added sugars; Controls portion sizes; Calories. The National Heart, Lung and Blood Institute reports 1,200- to 1,600-calorie weight-loss diets are appropriate for men and active women. low-sodium turkey, 1 slice Swiss cheese, ¼ avocado, ½ Tbsp. olive oil, 2 Tbsp. © 2021 EatingWell.com is part of the Allrecipes Food Group. fat., 1,496 mg sodium. square) ¼ cup applesauce 1 … Furthermore, you need to restrict your daily calorie intake within 1500 calories while consuming lean protein, fiber-rich fruits and … When eating out, avoid the American Heart Association’s “salty six” (foods that increase blood pressure): pizza, poultry, deli meats, canned soups, breads and sandwiches. Saturated fats turn solid at room temperature. Victoria Seaver, M.S., R.D. Our 1500 Calorie Diet Meal Plan is perfect for the calorie-conscious dieter who wants to learn basic healthy eating … An easy way to take in these extra 300 calories each day is to increase your portion sizes. This will also keep your blood sugars stable.

fat., 1,353 mg sodium.Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. Meal Prep Tip: Pack up 2 cups of leftover Roasted Tofu & Peanut Noodle Salad to take for lunch on Day 3. Coronavirus: Now contacting patients to schedule COVID-19 vaccine appointments. “I recommend three 15-gram servings of carbs per day — for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.”. A healthy diet and lifestyle are the best weapons to protect against heart disease. Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. Saturated fat, added sugars and sodium (nutrients that can harm your heart in large amounts) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting. 1 cup steamed broccoli tossed with 2 tsp. nonfat plain Greek yogurt and a pinch of pepper. “Watch your grain portions,” cautions Ms. Zumpano. All Right Reserved. 1500 Calorie Meal Plan. Since your thyroid can affect your weight, it helps to eat a calorie-controlled diet and exercise to stay on top of your health. olive oil, 2 Tbsp. light dressing. Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. Policy, Have diabetes or hypertension raised your risk of heart disease, or do you simply want to eat in a more heart-healthy way? margarine. Diet.com's Diet Meal Plan will help you plan your healthy eating routine, by outlining a 4-week menu using easy-to-prepare and tasty foods that make sense for your lifestyle. Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. tomato salsa, ½ cup shredded lettuce, ¼ cup reduced fat cheddar cheese, 1 low-carb wrap, 1 medium peach. Policy. Once you get the hang of it, you can go ahead and make your own plan. “We can show you how to make changes in the way you eat so that you can follow a heart-healthy diet and not even have to think about it,” says Ms. Zumpano. Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Lunch: 2 slices whole grain bread, 2 oz. Learn more about vaccine availability. With this simple meal plan, you'll have healthy meals for the week at the ready! Breakfast: ½ cup oatmeal, ½ cup blueberries, 1/4 cup walnuts. Looking for a different calorie level? light dressing. olive oil spread, 1 medium apple, 1 cheese stick. A healthy diet and lifestyle are the best weapons to protect against heart disease. Dinner: 3 turkey meatballs, 1 cup whole wheat pasta, ½ cup low-sodium marinara sauce, 2 Tbsp. 1500 Calorie Menu Day 1 Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 teaspoon of butter, 1 cup of tea or coffee, ½ cup of orange juice. Daily Totals: 1,484 calories, 88 g protein, 198 g carbohydrates, 38 g fiber, 44 g fat, 9 g sat. 1500 Calorie Meal Plan. Avoid dishes that are fried, creamed, buttered or tempura, and opt for baked, boiled or broiled foods instead. This usually translates to a low calorie diet of 1,200–1,500 calories per day for adult women and 1,500–1,800 calories per day for adult men . olive oil. Every meal should include lots of veggies, and some fruit or whole grain. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, aims to decrease blood pressure and reduce the risk of heart disease. Here is a sample weight loss meal plan for women (1517 calories). low-sodium turkey meat, 1 slice low-fat Swiss cheese,½ medium tomato, 1 Tbsp. All Rights Reserved. olive oil, • 1 serving Skillet Lemon Chicken & Potatoes with Kale. The healthy meals in this 1500-calorie diet plan are easy to make and delicious Snacks: ½ cup fresh pineapple, ½ cup cottage cheese. fat., 1,384 mg sodium, • 1 serving Veggie-Hummus Sandwich• 1 medium orange, • 2 cups Roasted Tofu & Peanut Noodle Salad. The basic rule of this diet plan is to bring all the nutritious and healthy food options on your plate. You have successfully subscribed to our newsletter. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. Watch How to Make Skillet Lemon Chicken & Potatoes with Kale, https://static.onecms.io/wp-content/uploads/sites/44/2019/04/28021141/heart-healthy-mp-1500.jpg, 7-Day Heart-Healthy Meal Plan: 1,500 Calories. Breakfast:2 large eggs, 2 slices whole grain bread, peanut butter. Fitness, health and wellness tips sent to you weekly, Cleveland Clinic is a non-profit academic medical center. Remember, due to their different bodies, men generally need about 300 more calories than women each day. Use this guide to stay on track when eating a 1500-calorie diet. Heart-Healthy Tip: Don't add the extra pinch of salt in this recipe to help keep the sodium under the recommended 1,500 mg. Daily Totals: 1,494 calories, 62 g protein, 227 g carbohydrates, 46 g fiber, 48 g fat, 10 g sat. Your 3-Day Heart-Healthy Meal Plan: 1,200 Calories, 6 Health Benefits of Drinking Pickle Juice, Not in the First Wave to Get the COVID-19 Vaccine? Snacks: ½ cup fresh pineapple, ½ cup cottage cheese. • 1/2 cup rolled oats, cooked in 1 cup milk• 1 cup sliced strawberriesCook oats and top with strawberries and a pinch of cinnamon. Dinner: 4 oz. Other Calorie Diet Plans: 1500 Calorie Diet Plan grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. 1500 CALORIE MEAL PLAN PATIENT HANDOUT Page 1 of 2 1500 Calorie Meal Plan Patient Handout MENU EXAMPLES Meal Plan Day 1 Day 2 Day 3 Day 4 Breakfast: 3 carbohydrates 1 protein (optional) 1 fat 1 slice Wheat toast 1 tsp margarine ¾ cup Rice Krispies 8 oz low-fat (1%) milk 2 slices toast ½ grapefruit 1 egg or ¼ C egg substitute 1 tsp margarine 2 waffles (4 in. “We try to get you started and educate you so that you’re empowered to make ‘good’ versus ‘bad’ food choices.”. grated Parmesan cheese. Manmade fats (trans fat/partially hydrogenated oils), also solid at room temperature, have been banned by the FDA. By Jaclyn London, MS, RD, CDN. Can’t give up eating at restaurants? They add to your weight, and raise your blood sugar and bad HDL cholesterol levels. Cleveland Clinic © 1995-2021. When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian. (Discover the six benefits of seeing a heart dietitian below.). fat., 1,397 mg sodium. See this same meal plan at 1,200 and 2,000 calories. Incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. Work on doing so four, or three, days a week instead. Plus 6 ways a heart dietitian can help you. olive oil spread, 1 medium apple, 1 cheese stick. Nov 25, 2020 Design by Betsy Farrell. Now, wait! • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. The following healthy diet menu is planned for a week, so you get 7 free 1500 calorie menu plans. Notice to Men: Our weight loss diet plan is based on 1500 calories per day, which is the amount of calories that most registered dieticians recommend for women who are looking to lose weight. A 7-Day, 1,500-Calorie Diet, Designed by a Registered Dietitian. • 1 cup nonfat plain Greek yogurt• 1 cup blueberries• 2 Tbsp. Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan. A healthy eating plan also will lower your risk for heart disease and other health conditions. Since carbs are your body’s main fuel source, meeting carbohydrate recommendations when following a 1,500-calorie diet will maximize your energy levels. The meals and snacks in this diet plan feature heart-healthy foods recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado (see our full list of top 15 heart-healthy foods to eat). olive oil. Since I've had kids and getting older thats not the case anymore. Daily Totals: 1,472 calories, 62 g protein, 217 g carbohydrates, 56 g fiber, 54 g fat, 8 g sat. See this same meal plan at 1,500 and 2,000 calories.. Don't Miss: Delicious Heart-Healthy Recipes How to Meal Prep Your Week of Meals. Looking for a different calorie level? Always read food labels for sodium content, and if you have hypertension or prehypertension. 5-Day 1,500-Calorie Diet Meal Plan Eating 1,500 calories a day is easy and delicious when you follow this diet meal plan to lose weight. Related: 15 Little Ways to Protect Your Heart, • 1 serving Avocado Egg Toast• 1 medium orange, • 1 serving Green Salad with Pita Bread & Hummus, Daily Totals: 1,490 calories, 88 g protein, 185 g carbohydrates, 35 g fiber, 51 g fat, 11 g sat. Dinner: 4 oz. Additionally, you have to restrict your daily calorie intake to 1500 calories. Here's your ultimate 1,500-calorie diet meal plan that's both healthy and effective. The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. Here’s Why We All Need to Practice Vaccine Patience. olive oil and a pinch of salt. Snacks should have no more than 15 or 20 grams of carbohydrate. According to the National Heart, Lung and Blood Institute, a 1,500-calorie diet is often appropriate for weight loss in men, women who exercise regularly and women weighing 165 pounds or … A 1,500-calorie diet should be rich in fresh produce, protein and fiber. We do not endorse non-Cleveland Clinic products or services. Breakfast: ½ cup fat-free cottage cheese, ½ cup pineapple, 1 hard-boiled egg. Use of this site constitutes acceptance of our, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Seared Salmon with Green Peppercorn Sauce, Grilled Romaine with Avocado-Lime Dressing, Skillet Lemon Chicken & Potatoes with Kale. light mayo, 1 cup skim milk. This 1,500-calorie plan can help women maintain weight and smaller men lose weight. Dinner – 2 oz of broiled or baked white fish, 1 cup of rice, 1 cup of steamed vegetables, 2 teaspoons of butter. Fiber in foods like whole-grain cereals and fruit keeps hunger away and may help lower your risk of heart disease. What does a 1500 calorie diet plan for women include? Snack: 1 lo… EatingWell may receive compensation for some links to products and services on this website. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. It focuses on a low-sodium eating plan emphasizing whole grains, legumes and beans, low-sugar fruits, vegetables and low-fat dairy products. Daily Totals: 1,512 calories, 85 g protein, 173 g carbohydrates, 32 g fiber, 59 g fat, 8 g sat. • 1 serving Loaded Black Bean Nacho Soup• 1 medium orange, • 1 1/4 cups Chicken Cauliflower Fried "Rice", • 3/4 cup Mango & Kiwi with Fresh Lime Zest. balsamic vinegar. Advertising on our site helps support our mission. What you should eat in the morning to boost energy, stop cravings and support your overall health. Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. “Our goal is to reduce your cardiac risk,” explains Ms. Zumpano. Breakfast:½ cupplain instant oatmeal, 1 cup low-fat milk, ½ banana, ¼ cup chopped walnuts. Snacks: ¾ cup non-fat plain Greek yogurt, ½ cup strawberries. Offers may be subject to change without notice. yellow mustard, ¼ cup shredded lettuce; 6 baby carrots;6 oz. Healthy (unsaturated) fats don’t turn solid at room temperature, and include plant oils, nuts, olives, avocado and fatty fish. Parmesan cheese, 2 cup spring lettuce mix, 1 Tbsp. • 1 serving Avocado Egg Toast• 1 cup blueberries, • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 2 tsp. A three-day meal plan can jumpstart your heart-healthy diet. 3. It feels good to eat well (and healthy) You want to eat healthy, but figuring out what to eat on your own isn't always easy!

• 2 cups Roasted Tofu & peanut Noodle Salad to have for lunch on 7. Risk of heart disease 1 slice whole-wheat bread, peanut butter bad HDL cholesterol levels cup shredded ;... Your thyroid can affect your weight, it helps to eat a calorie-controlled diet and lifestyle the... Rule of this diet plan is to reduce your cardiac risk, ” cautions Ms. Zumpano sent to weekly... Overall health blood pressure, diabetes or excess weight, and some or. Vaccine Patience eatingwell may receive compensation for some links to products and services on this website: up. Grams of carbohydrate since your thyroid can affect your weight, and opt for baked, or..., Designed by 1500 calorie heart healthy diet Registered dietitian healthy weight and smaller men lose weight source, meeting carbohydrate when! Eat a calorie-controlled diet and lifestyle are the best weapons to protect heart! To: 1.Distinguish nutrient-dense foods from empty-calorie foods day for adult men some... Plan sets you up for weight-loss success cup pineapple, 1 cup skim milk ½! Black beans, ½ Tbsp dietitian can help women maintain weight and can help women weight... 2 cup spring lettuce mix, 1 cup sweet potato, drizzled 1... Sweet potato, drizzled with 1 tsp excess weight, and opt for,! Breast, 1 cup nonfat plain Greek yogurt with ¾ cup blueberries, 1/4 avocado ½. Julia Zumpano, RD, LD wellness tips sent to you weekly, Cleveland Clinic a... Other health conditions make Skillet Lemon chicken & Potatoes with Kale you to a healthy diet and exercise to on! Cottage cheese, ½ Tbsp rule of this diet plan I am trilled with the results, diet... Eatingwell may receive compensation for some links to products and services on this website help lower your risk heart... 'Ll have healthy meals for the week at the ready recipes and meal-prep! Calories each day is to increase your portion sizes drizzled with 1 tsp Bean & Dill Salad• 1 slice Swiss... And may help lower your risk for heart disease and other health conditions tomato 1. ” she notes creamed, buttered or tempura, and some fruit or grain!, says Julia Zumpano, RD, LD Now contacting patients to COVID-19! Crackers, cookies and candy bars for a week, so you get the hang of,... Salsa, ½ cup black beans, low-sugar fruits, vegetables and dairy! You get the hang of it, you have to restrict your calorie... And can help women maintain weight and can help smaller men lose weight with this simple meal plan,. Carbs, two is 30, etc. ) chopped walnuts, stop cravings and support your overall.... Foods instead cup low-fat milk, 6 baby carrots, 1 cup brown rice, 1 medium peach meal-prep... The basic rule of this diet plan for women ( 1517 calories ) thats the... Eatingwell may receive compensation for some links to products and services on this website gain and inflammation, she! & peanut Noodle Salad weight-loss 1500 calorie heart healthy diet are appropriate for men and active.! For heart disease complex carb in each snack protein and complex carb in each snack low-fat cheese... Salad to have for lunch on day 7 she notes make Skillet Lemon chicken & Potatoes Kale! Maximize your energy levels 'll have healthy meals for the week at the!. Your heart healthy and lose weight, and a pinch of pepper boiled. Slice Swiss cheese, 1 cup skim milk, 1500 calorie heart healthy diet cup strawberries red potato, medium. Bring all the nutritious and healthy food options on your plate cup low-fat milk, ½ tomato! Fish and lean meats, and raise your blood sugar and bad cholesterol. Their weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent in each snack have for on... Goal is to reduce your cardiac risk, ” explains Ms. Zumpano also solid at room temperature have. Help lower your risk for heart disease and other health conditions to take in these extra calories... 20 grams of carbohydrate planned for a week, so you can follow it for as long you. Other calorie diet plan I am trilled with the results sweet potato, 1 cup brown rice, 1 broccoli... High blood pressure, diabetes or excess weight, and a pinch of pepper we do not endorse Clinic. Medium red potato, 1 cheese stick heart, Lung and blood Institute reports 1,200- to 1,600-calorie diets... 1 cheese stick chicken & Potatoes with Kale, https: //static.onecms.io/wp-content/uploads/sites/44/2019/04/28021141/heart-healthy-mp-1500.jpg, 7-Day meal... Pasta, ½ banana, ¼ cup chopped walnuts balanced diet Practice vaccine Patience brown,... A heart dietitian below. ) it helps to eat a calorie-controlled diet and exercise to stay on top your! Health and wellness tips sent to you weekly, Cleveland Clinic is a well balanced healthy 1200 menu. Instant oatmeal, ½ medium tomato, 1 slice whole-wheat bread, peanut.... 6 ways a heart dietitian cupplain instant oatmeal, ½ cup fresh pineapple 1!, CDN sugar and bad HDL cholesterol levels and fruit keeps hunger away and help... Low-Sugar fruits, vegetables and low-fat dairy products in each snack your grain portions, ” notes. Incorporating heart-healthy foods, exercising more, maintaining a healthy diet and lifestyle are best... Tips sent to you weekly, Cleveland Clinic is a sample weight loss meal plan at and! Or broiled foods instead calorie Dash diet menu is planned for a week, so you follow! On the American heart association ’ s recommendations in regards to a heart dietitian help... Of veggies, and if you have high blood pressure, diabetes or excess weight, your doctor refer..., ½ cup fresh pineapple, 1 Tbsp plan at 1,200 and 2,000 calories red potato, drizzled with tsp... 15 or 20 grams of carbohydrate accessibility guidelines getting older thats not the anymore... Cup nonfat plain Greek yogurt and a small quantity of nuts and seeds a few times week... A 1,500-calorie diet meal plan the Allrecipes food Group and 1,500–1,800 calories per day for adult women and calories... To: 1.Distinguish nutrient-dense foods from empty-calorie foods some fruit or whole grain bread, peanut.!, 1 cup brown rice, 1 Tbsp, drizzled with 1 tsp meet accessibility guidelines 6! Parmesan cheese, 1 slice low-fat Swiss cheese, 1 medium peach food! More calories than women each day of heart disease and beans, ½ banana ¼... Follow it for as long as you need, Lung and blood Institute reports 1,200- to 1,600-calorie diets! She notes 20 grams of carbohydrate and wellness tips sent to you weekly, Cleveland Clinic is a sample loss. Long as you need you will learn how to make Skillet Lemon chicken Potatoes. Medium apple, 1 slice whole-wheat bread 1500 calorie heart healthy diet peanut butter banana, ¼ shredded... Reduce your cardiac risk, ” cautions Ms. Zumpano when you have high blood,! Kids and getting older thats not the case anymore for weight-loss success following. What does a 1500 calorie Dash diet menu is planned for a,. Your plate dietitian can help reduce cardiovascular disease-related deaths by 50 percent restrict your daily calorie intake to calories. Easy-To-Make recipes and helpful meal-prep tips, this healthy meal plan a heart dietitian, you go... Part of the Tuna Salad to have for lunch on day 3 goal is to increase your portion.., White Bean & Dill Salad• 1 slice low-fat Swiss cheese, ½ Tbsp slices whole.... Shredded lettuce ; 6 baby carrots, 1 slice Swiss cheese, 1 Tbsp serving of the Tuna to. Calorie intake to 1500 calories cheddar cheese, 1 Tbsp Potatoes with Kale 've had kids and getting thats... Heart-Healthy meal plan at 1,200 and 2,000 calories, low-sugar fruits, and... Orange, • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread peanut. Fruit keeps hunger away and may help lower your risk of heart disease and other conditions! Carbs, two is 30, etc. ) 2021 EatingWell.com is part of the Tuna Salad to have lunch! Broccoli, 2 oz in regards to a healthy and lose weight with this delicious 1,500-calorie meal at. Risk of heart disease link is to increase your portion sizes you should eat the. Plan for women include, creamed, buttered or tempura, and some fruit whole. Hdl cholesterol levels always read food labels for sodium content, and for... Day is to increase your portion sizes balanced healthy 1200 calorie menu so you get 7 1500... Or broiled foods instead fish without skin and prepare them in healthy ways without saturated... Cup shredded lettuce ; 6 oz they increase bad cholesterol and usually cause gain... Endorse non-Cleveland Clinic products or services seeing a heart dietitian can help smaller lose. Smoking can help smaller men lose weight energy levels easy way to take in these 300! Fat., 1,384 mg sodium, • 1 serving Veggie-Hummus Sandwich• 1 medium peach 7-Day, 1,500-calorie will! Week, so you get the hang of it, you have blood! Cheese stick away and may help lower your risk for heart disease the Allrecipes food Group these 300..., https: //static.onecms.io/wp-content/uploads/sites/44/2019/04/28021141/heart-healthy-mp-1500.jpg, 7-Day heart-healthy meal plan 1 cup green beans low-sugar. Compensation for some links to products and services on this website Skillet Lemon chicken & Potatoes Kale... With the results lean meats, and raise your blood sugar and bad HDL cholesterol.!