Keep your heart healthy and lose weight with this delicious 1,200-calorie meal plan.

7-Day Heart-Healthy Meal Plan: 1,200 Calories

A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. With this simple 1,200-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process.

The meals and snacks in this diet plan feature heart-healthy foods, 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). 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. Looking for a different calorie level? See this same meal plan at 1,500 and 2,000 calories.

Don't Miss: Delicious Heart-Healthy Recipes

Day 1

Breakfast (271 calories)

• 1 serving Avocado Egg Toast

A.M. Snack (42 calories)

• 1/2 cup blueberries

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (62 calories)

• 1 medium orange

Dinner (457 calories)

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1 tsp. olive oil, 1 Tbsp. nonfat plain Greek yogurt and a pinch of pepper.

Daily Totals: 1,206 calories, 62 g protein, 140 g carbohydrates, 28 g fiber, 49 g fat, 10 g sat. fat., 1,296 mg sodium

Day 2

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 serving Veggie-Hummus Sandwich

P.M. Snack (80 calories)

• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus

Dinner (426 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

Meal Prep Tip: Pack up 2 cups of leftover Roasted Tofu & Peanut Noodle Salad to take for lunch on Day 3.

Daily Totals: 1,212 calories, 55 g protein, 183 g carbohydrates, 48 g fiber, 42 g fat, 6 g sat. fat., 1,324 mg sodium

Day 3

Breakfast (276 calories)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.

A.M. Snack (102 calories)

• 2 medium carrots
• 2 Tbsp. hummus

Lunch (320 calories)

• 1 1/2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (460 calories)

• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 1 serving Paprika-Herb Rubbed Chicken
• 1 cup cooked quinoa tossed with 1 tsp. olive oil and a pinch of salt.

Meal Prep Tip: Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.

Daily Totals: 1,204 calories, 79 g protein, 135 g carbohydrates, 26 g fiber, 42 g fat, 6 g sat. fat., 1,263 mg sodium

Day 4

Breakfast (265 calories)

• 1 cup bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries