Your perfect one-week plan
Planning heart healthy meals has never been easier. Begin by setting aside 20 minutes on weekends to plan your meals for the week ahead. Browse through our recipe collection for delicious and nutritious ideas. Then make your grocery list and get cooking!
Here’s a sample five-day heart healthy dinner menu. To make things even easier for you, we’ve created a handy grocery list for
these recipes.
Having a heart healthy meal plan can help you…
Eat better
- Each of the recipes in our sample five-day dinner menu calls for heart healthy ingredients such as fish, beans, skinless poultry, vegetables, whole grains, low-fat dairy products and small amounts of unsaturated fat.
- Our week’s menu includes two Food Guide Servings of fish, as recommended in Eating Well with Canada’s Food Guide.
- The recipes use healthy cooking methods such as roasting and baking.
- Round out each meal with a small whole grain bun and/or a cup of low-fat milk or fortified soy beverage.
Save time
- Shop only once to make five delicious dinners.
- Chop up the peppers, carrots, green onions and zucchini on the weekend. Slice the chicken on Wednesday night. Put all of the prepared ingredients in re-sealable containers. When it’s time to cook, just take out what you need.
- Use leftovers. Cook extra chicken on Thursday night for Friday’s pasta salad.
- Cook the pasta ahead of time. Come Friday night, all you have to do is mix up the dressing and toss everything into one big bowl!
Save money
- Purchase canned beans for the Southwestern bean salad, and frozen corn for the Potluck pasta salad.
- Make a grocery list and buy only what you need, so that little is wasted.
- Stick to your meal plan rather than ordering take-out.
Your grocery list
| Add these items to your grocery list to make our sample five-day heart healthy dinner menu. |
Check your pantry/refrigerator for these ingredients and spices. If you are missing one, consider putting it on your grocery list. |
- halibut fillets - 4 x 125 g
- salmon fillets - 180 g total
- alfalfa or sunflower sprouts – 1 package
- bell peppers
- 2 red peppers
- 2 green peppers
- 1 orange or yellow pepper
- carrots – 2 medium
- coriander – 1 bunch
- fennel – 1 bulb
- green onions – 1 bunch
- mesclun greens – 6 cups
- tomatoes – 4 medium
- zucchini – 2 medium
- black beans – 1 19 oz (540 mL) can
- frozen corn – ½ cup (125 mL) (or 1 small can of corn)
- whole wheat bread – 1 loaf
- whole wheat tortillas – 1 package
- rotini pasta – 1 package (buy whole wheat pasta if available)
- skinless, boneless chicken breast – about 4-6 small pieces
- low-fat yogurt – for fajita topping
- light sour cream – for fajita topping
- low-fat cheddar cheese, shredded – for fajita topping
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- Becel margarine
- Becel oil
- Dijon mustard – 1 tbsp
- lime juice – 2½ tbsp
- Hellmann’s mayonnaise, calorie reduced – ¼ cup
- red wine vinegar – 2 tbsp
- garlic – 4 cloves
- onion – 1
- basil, dried – 1½ tsp
- cayenne pepper – about 1 tsp
- chili powder – 2 tsp
- coriander seeds – 1 tsp
- cumin, ground – 1 tsp
- fennel seeds – 1 tsp
- oregano leaves (dried) – ½ tsp
- Parmesan cheese, grated – 2 tbsp
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