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Heart-Healthy Meals

Feb 2012
This month’s meal plan features Valentine’s Day-worthy cuisine. Find heart-healthy foods and recipes to enjoy with your loved ones.

Breakfast

Spinach and Mushroom Quiche

  • Calories426
  • Carbohydrates52 g

 

1 Crustless Spinach and Mushroom Quiche

1 grapefruit

1 slice low-calorie whole wheat bread with:

  • 2 teaspoons trans-free margarine
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Lunch

Tuna Salad Over Mixed Greens

  • Calories363
  • Carbohydrates51 g

 

Tuna Salad made with:

  • 2 ounces tuna, canned in water
  • 1 tablespoon light mayonnaise
  • ½ celery stalk, finely chopped
  • Pepper to taste

Serve Tuna Salad over:

  • 1 ½ cups of mixed greens
  • ½ cup red bell pepper
  • ½ cup tomatoes
  • 1 tablespoon fat-free ranch dressing

1 orange

6 ounces light vanilla yogurt

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Afternoon Snack

Avocado Cucumber Dip

  • Calories127
  • Carbohydrates22 g

 

¼ cup Avocado-Cucumber Dip

1 cup Belgian endive

1 cup apple slices

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Dinner

Crisp Pecan Tilapia

  • Calories595
  • Carbohydrates55 g

 

3 ounces Crisp Pecan Tilapia

1 medium sweet potato, cubed and roasted with:

  • 2 teaspoons olive oil
  • Herbes de Provence

1 ½ cups broccoli, stir-fried with:

  • 2 teaspoons olive oil
  • 1 small garlic clove, minced
  • fresh ground pepper to taste after cooking

8 fluid ounces non-fat milk

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Evening Snack

Mixed Berries and Cheese

  • Calories118
  • Carbohydrates17 g

 

1 piece light string cheese

1 cup fresh mixed berries (blackberries, blueberries, and raspberries)

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Adjust the Meal Plan

Fitting in dessert and how to alter calories and carbs in this meal plan.

Read More

Nutritional Information for the Meal Plan

  • Calories 1630
  • Carbohydrates 197 g
  • Protein 98 g
  • Fat 57 g
  • Saturated Fat 12.7 g
  • Cholesterol 142 mg
  • Sodium 1755 mg
  • Dietary Fiber 38 g

Featured Cookbook

Diabetes & Hearty-Healthy Meals for Two

by American Diabetes Association & American Heart Association

Brought to you by two of the largest health associations in America – the recipes in this cookbook are simple, flavorful, and perfect for people with diabetes who also need to watch out for their cardiovascular health.

Featured Article

Eating Heart-Healthy with Diabetes

What's the connection between diabetes and heart disease? How does heart-healthy eating fit with a diabetes meal plan? Find the answers here.

On-The-Go Tips

Nuts - A Heart-Healthy Snack

No only are nuts heart-healthy, but they make a great grab-and-go snack. Read more about your options and how they fit with your meal plan here.

Photo: Avocado-Cucumber Dip from Diabetes & Heart-Healthy Meals for Two; PNC Photography; Photographer: Peter Papoulakos

Adjust the Meal Plan

See how you can fit in a serving of dessert for Valentine's Day. Plus tips to adjust carbs and calories in this month's meal plan.

Read More

See More Meal Plans

See all of the meal plans that we have published to date.

Browse

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

Read More

Bonus Dessert Recipe

Our Lemony Fruit Cups are a fresh, sweet dessert, perfect for Valentine's Day - because you deserve a treat on special occasions!

See Recipe

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.