7-Day Meal Planner to Support Healthy Arteries
Here’s a 7-day heart-healthy meal planner based on the food-first strategy for reducing plaque and supporting healthy arteries. Each day includes plenty of soluble fiber, unsaturated fats, antioxidants, and plant-based nutrients, with limited added sugar, saturated fats, and processed foods.
All meals are practical, satisfying, and require no supplements.
Day 1
Breakfast
Steel-cut oats with ground flaxseed, blueberries, and a splash of unsweetened almond milk
Green tea
Lunch
Chickpea and quinoa salad with spinach, cucumbers, cherry tomatoes, and olive oil vinaigrette
Orange
Snack
Apple slices with almond butter
Dinner
Grilled salmon with wild rice and steamed broccoli
Side: lentil soup with herbs
Day 2
Breakfast
Plain Greek yogurt with sliced banana, chia seeds, and walnuts
Black coffee or green tea
Lunch
Whole grain wrap with hummus, roasted red peppers, arugula, and avocado
Carrot sticks
Snack
Pear and a handful of pistachios
Dinner
Stir-fried tofu with edamame, bok choy, and brown rice
Side: miso soup
Day 3
Breakfast
Avocado toast on sprouted grain bread, topped with hemp seeds
Small bowl of mixed berries
Lunch
Lentil and vegetable stew with whole grain bread
Side salad with olive oil
Snack
Cucumber and hummus
Dinner
Baked cod with lemon, farro, and sautéed kale with garlic
Side: roasted sweet potatoes
Low Cholesterol Cookbook and Action Plan
An easy-to-follow 4-week program to Cut Cholesterol and Improve Heart Health. This low cholesterol cookbook delivers comprehensive recipes and a proactive meal plan that can help you eliminate bad fats without missing out on the delectable flavors you crave.
Day 4
Breakfast
Overnight oats with diced apple, cinnamon, chia seeds, and flax
Herbal tea
Lunch
Black bean and corn salad with avocado, tomatoes, and lime over mixed greens
Side: baked plantains
Snack
Handful of walnuts and a few dark chocolate squares (70%+)
Dinner
Grilled chicken or tempeh with barley, roasted carrots, and zucchini
Side: mixed greens with vinaigrette
Day 5
Breakfast
Smoothie: banana, spinach, ground flax, oats, and unsweetened soy milk
Sprinkle of cinnamon
Lunch
Oven-roasted veggie bowl: eggplant, peppers, chickpeas, and tahini over brown rice
Snack
Pear with sunflower seeds
Dinner
Seared trout with quinoa and Brussels sprouts
Side: lentil salad with parsley and lemon
Day 6
Breakfast
Whole grain English muffin with almond butter and sliced strawberries
Black coffee or green tea
Lunch
Vegetable soup with barley and white beans
Side: kale salad with lemon-olive oil dressing
Snack
Orange and a few raw almonds
Dinner
Tofu stir-fry with broccoli, bell peppers, and cashews over buckwheat noodles
Day 7
Breakfast
Chia pudding made with oat milk, topped with raspberries and pumpkin seeds
Lunch
Whole grain pasta with spinach, tomatoes, cannellini beans, and olive oil
Side: steamed green beans
Snack
Carrot sticks with tahini dip
Dinner
Grilled mackerel or sardines with sweet potato mash and sautéed greens
Side: quinoa tabbouleh
Notes
- Portion sizes can be adjusted based on individual energy needs.
- All meals contain 5–10g of soluble fiber, heart-healthy fats, and low sodium.
- Swap fish for legumes or tofu to keep it plant-based.
- You can repeat days or rotate based on availability.
