30-Day Easy Heart-Healthy Meal Plan for Beginners

In this heart-healthy 30-day meal plan, we map out an entire month of meals and snacks that limit saturated fat and sodium to help keep your heart in tip-top shape. To make this plan beginner-friendly, you’ll find meal-prep tips at the beginning of each week and recipes that require no more than 30 minutes of active cooking time. Heart disease is the leading cause of death in the United States—meaning there’s no time like the present to work on your heart health.1 Whether you currently have heart disease or are looking to reduce your risk, this 30-day heart-healthy meal plan for beginners can work for most people. Check it out!

Week 1

Meal-Prep Tips: 

1. Make Banana Cream Pie–Inspired Overnight Oats to have for breakfast on days 2 through 5.
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 2 through 5.
3. Make Anti-Inflammatory Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (514 calories)

A.M. Snack (101 calories)

Lunch (439 calories)

P.M. Snack (205 calories)

Dinner (526 calories)

Daily Totals: 1,783 calories, 69g fat, 11g saturated fat, 96g protein, 213g carbohydrate, 37g fiber, 1,386mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 2

Breakfast (364 calories)

A.M. Snack (268 calories)

Lunch (393 calories)

P.M. Snack (205 calories)

Dinner (452 calories)

Evening Snack (105 calories)

Daily Totals: 1,781 calories, 63g fat, 13g saturated fat, 92g protein, 223g carbohydrate, 31g fiber, 1,325mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 3

Breakfast (409 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (393 calories)

P.M. Snack (205 calories)

Dinner (472 calories)

Evening Snack (131 calories)

Daily Totals: 1,811 calories, 59g fat, 10g saturated fat, 84g protein, 249g carbohydrate, 50g fiber, 1,476mg sodium.

Make it 1,500 calories: Omit A.M. and evening snack.

Make it 2,000 calories: Add 1 serving Roasted Cabbage Salad to dinner.

Day 4

Breakfast (364 calories)

A.M. Snack (268 calories)

Lunch (424 calories)

P.M. Snack (205 calories)

Dinner (413 calories)

Evening Snack (131 calories)

Daily Totals: 1,803 calories, 61g fat, 12g saturated fat, 86g protein, 241g carbohydrate, 31g fiber, 1,443mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and a ¼ cup guacamole to dinner.

Day 5

Breakfast (364 calories)

A.M. Snack (268 calories)

Lunch (424 calories)

P.M. Snack (205 calories)

Dinner (356 calories)

Evening Snack (179 calories)

Meal-Prep Tip: Reserve two servings Teriyaki Chicken Skillet Casserole with Broccoli to have for lunch on days 6 & 7.

Daily Totals: 1,794 calories, 68g fat, 13g saturated fat, 96g protein, 220g carbohydrate, 36g fiber, 1,461mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.

Day 6

Breakfast (514 calories)

A.M. Snack (132 calories)

Lunch (356 calories)

P.M. Snack (205 calories)

Dinner (477 calories)

Evening Snack (130 calories)

Daily Totals: 1,812 calories, 64g fat, 10g saturated fat, 104g protein, 219g carbohydrate, 31g fiber, 1,319mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.

Day 7

Breakfast (514 calories)

A.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (356 calories)

P.M. Snack (205 calories)

Dinner (560 calories)

Daily Totals: 1,808 calories, 83g fat, 13g saturated fat, 81g protein, 207g carbohydrate, 32g fiber, 1,453mg sodium.

Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana at breakfast.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 2

Meal-Prep Tips: 

1. Make Oatmeal-Raisin Breakfast Bars to have for breakfast throughout the week. Store in the freezer to maintain freshness. 
2. Prepare Chicken Fajita Soup to have for lunch on days 9 through 12.
3. Make Chai Energy Balls to have as a snack throughout the week,

Day 8

Breakfast (301 calories)

A.M. Snack (209 calories)

Lunch (584 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (415 calories)

Daily Totals: 1,814 calories, 85g fat, 15g saturated fat, 77g protein, 202g carbohydrate, 35g fiber, 1,311mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 9

Breakfast (378 calories)

A.M. Snack (209 calories)

Lunch (407 calories)

P.M. Snack (206 calories)

Dinner (460 calories)

Evening Snack (131 calories)

Daily Totals: 1,791 calories, 51g fat, 11g saturated fat, 112g protein, 242g carbohydrate, 40g fiber, 1,349mg sodium.

Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 medium orange.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 10

Breakfast (378 calories)

A.M. Snack (209 calories)

Lunch (407 calories)

P.M. Snack (206 calories)

Dinner (483 calories)

Evening Snack (131 calories)

Daily Totals: 1,814 calories, 55g fat, 12g saturated fat, 109g protein, 240g carbohydrate, 40g fiber, 1,423mg sodium. 

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 11

Breakfast (378 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (407 calories)

P.M. Snack (206 calories)

Dinner (529 calories)

Evening Snack (62 calories)

Daily Totals: 1,785 calories, 71g fat, 10g saturated fat, 108g protein, 199g carbohydrate, 39g fiber, 1,454mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Cucumber & Avocado Salad to dinner.

Day 12

Breakfast (378 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (407 calories)

P.M. Snack (206 calories)

Dinner (457 calories)

Evening Snack (62 calories)

Daily Totals: 1,815 calories, 76g fat, 9g saturated fat, 108g protein, 192g carbohydrate, 39g fiber, 1,466mg sodium.

Make it 1,500 calories: Omit  A.M. snack and the apple at lunch.

Make it 2,000 calories: Change evening snack to 1 serving No-Added-Sugar Cherry Crumble.

Day 13

Breakfast (378 calories)

A.M. Snack (179 calories)

Lunch (584 calories)

P.M. Snack (206 calories)

Dinner (431 calories)

Daily Totals: 1,808 calories, 69g fat, 13g saturated fat, 85g protein, 232g carbohydrate, 41g fiber, 1,425mg sodium.

Make it 1,500 calories: Omit banana at lunch and omit the P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 14

Breakfast (301 calories)

A.M. Snack (209 calories)

Lunch (541 calories)

P.M. Snack (206 calories)

Dinner (417 calories)

Evening Snack (131 calories)

Daily Totals: 1,776 calories, 86g fat, 13g saturated fat, 79g protein, 203g carbohydrate, 46g fiber, 1,282mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the orange at lunch.

Make it 2,000 calories: Add 1 serving Simplest Spinach Salad to dinner.

Week 3

Meal-Prep Tips: 

1. Make Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on days 16 through 19.
2. Prepare Baked Blueberry & Banana-Nut Oatmeal Cups to have as a snack throughout the rest of the month. Store in the freezer to maintain freshness. 

Day 15

Breakfast (376 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (439 calories)

P.M. Snack (301 calories)

Dinner (406 calories)

Evening Snack (62 calories)

Daily Totals: 1,790 calories, 71g fat, 12g saturated fat, 93g protein, 213g carbohydrate, 39g fiber, 1,412mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Change evening snack to 1 serving No-Added-Sugar Cherry Crumble.

Day 16

Breakfast (301 calories)

A.M. Snack (215 calories)

Lunch (411 calories)

P.M. Snack (181 calories)

Dinner (402 calories)

Evening Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Daily Totals: 1,815 calories, 83g fat, 13g saturated fat, 87g protein, 187g carbohydrate, 34g fiber, 1,244mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 17

Breakfast (376 calories)

A.M. Snack (268 calories)

Lunch (411 calories)

P.M. Snack (181 calories)

Dinner (429 calories)

Evening Snack (131 calories)

Daily Totals: 1,796 calories, 58g fat, 13g saturated fat, 95g protein, 236g carbohydrate, 40g fiber, 1,470mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 18

Breakfast (301 calories)

A.M. Snack (215 calories)

Lunch (473 calories)

P.M. Snack (268 calories)

Dinner (458 calories)

Evening Snack (95 calories)

Daily Totals: 1,809 calories, 67g fat, 14g saturated fat, 96g protein, 225g carbohydrate, 45g fiber, 1,369mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 19

Breakfast (376 calories)

A.M. Snack (215 calories)

Lunch (411 calories)

P.M. Snack (181 calories)

Dinner (412 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Meal-Prep Tip: Reserve two servings of Chicken Parmesan Casserole to have for lunch on days 20 & 21.

Daily Totals: 1,801 calories, 77g fat, 14g saturated fat, 115g protein, 175g carbohydrate, 37g fiber, 1,421mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit evening snack.

Make it 2,000 calories: Add 2 cups mixed greens with ⅓ cup sliced avocado and 1 serving Italian Dressing to dinner.

Day 20

Breakfast (301 calories)

A.M. Snack (179 calories)

Lunch (412 calories)

P.M. Snack (181 calories)

Dinner (406 calories)

Evening Snack (304 calories)

Daily Totals: 1,784 calories, 68g fat, 14g saturated, 108g protein, 215g carbohydrate, 41g fiber, 1,299mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 medium orange to the A.M. snack and add 1 serving Massaged Kale Salad to dinner.

Day 21

Breakfast (376 calories)

A.M. Snack (179 calories)

Lunch (412 calories)

P.M. Snack (268 calories)

Dinner (489 calories)

Evening Snack (62 calories)

Daily Totals: 1,786 calories, 73g fat, 13g saturated fat, 86g protein, 226g carbohydrate, 43g fiber, 1,113mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Week 4

Meal-Prep Tips: 

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on days 23 through 26.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 23 through 26.

Day 22

Breakfast (430 calories)

A.M. Snack (215 calories)

Lunch (439 calories)

P.M. Snack (181 calories)

Dinner (405 calories)

Evening Snack (131 calories)

Daily Totals: 1,799 calories, 77g fat, 11g saturated fat, 99g protein, 200g carbohydrate, 37g fiber, 1,311mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Increase to 1 cup blueberries at lunch and add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner.

Day 23

Breakfast (390 calories)

A.M. Snack (231 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup raspberries
• 2 Tbsp. sliced almonds

Lunch (374 calories)

P.M. Snack (181 calories)

Dinner (452 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,805 calories, 92g fat, 13g saturated fat, 110g protein, 149g carbohydrate, 31g fiber, 1,376mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 5 Tbsp. sliced almonds at the A.M. snack.

Day 24

Breakfast (390 calories)

A.M. Snack (305 calories)

Lunch (374 calories)

P.M. Snack (181 calories)

Dinner (430 calories)

Evening Snack (95 calories)

Daily Totals: 1,775 calories, 83g fat, 12g saturated fat, 73g protein, 204g carbohydrate, 47g fiber, 1,115mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 25

Breakfast (390 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (374 calories)

P.M. Snack (240 calories)

• 1 cup edamame, in pods
• 1 medium orange

Dinner (429 calories)

Evening Snack (131 calories)

Daily Totals: 1,780 calories, 96g fat, 13g saturated fat, 96g protein, 161g carbohydrate, 42g fiber, 1,389mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the orange at the P.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium banana to the A.M. snack.

Day 26

Breakfast (390 calories)

A.M. Snack (304 calories)

Lunch (374 calories)

P.M. Snack (181 calories)

Dinner (421 calories)

Evening Snack (136 calories)

Meal-Prep Tip: Reserve two servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on days 27 & 28.

Daily Totals: 1,800 calories, 68g fat, 12g saturated fat, 105g protein, 205g carbohydrate, 35g fiber, 1,390mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to lunch.

Day 27

Breakfast (430 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (421 calories)

P.M. Snack (215 calories)

Dinner (445 calories)

Daily Totals: 1,808 calories, 76g fat, 11g saturated fat, 113g protein, 182g carbohydrate, 33g fiber, 1,212mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Omit guacamole at dinner and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.

Day 28

Breakfast (430 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (421 calories)

P.M. Snack (181 calories)

Dinner (468 calories)

Daily Totals: 1,797 calories, 75g fat, 11g saturated fat, 94g protein, 198g carbohydrate, 36g fiber, 1,241mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 5

Day 29

Breakfast (421 calories)

A.M. Snack (170 calories)

Lunch (420 calories)

P.M. Snack (268 calories)

Dinner (540 calories)

Daily Totals: 1,819 calories, 67g fat, 14g saturated fat, 86g protein, 234g carbohydrate, 39g fiber, 1,495mg sodium.

Make it 1,500 calories: Substitute 1 clementine for the apple at lunch and omit the P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 30

Breakfast (421 calories)

A.M. Snack (101 calories)

Lunch (420 calories)

P.M. Snack (181 calories)

Dinner (453 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,778 calories, 68g fat, 9g saturated fat, 72g protein, 243g carbohydrate, 46g fiber, 1,496mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to the evening snack.

Health Benefits of This Heart-Healthy Plan

Heart disease is the leading cause of death for adults in the United States, with one person dying every 33 seconds from this condition. Two risk factors for heart disease include high blood pressure and cholesterol, both of which have very few symptoms but can cause severe side effects, like heart attack and stroke. To help take care of your heart, regularly check in with your healthcare provider and incorporate lifestyle strategies, like following a heart-healthy diet and being physically active. In this 30-day meal plan, we incorporate a few nutrition strategies to help keep your heart in good shape: 

• Low in Sodium: To support heart health and promote good blood pressure levels, we capped sodium at 1,500mg per day. High sodium intake pulls water into the blood vessels, which increases total blood volume and results in increased blood pressure. High blood pressure has no symptoms but can increase the risk of heart disease, stroke and heart attack if left untreated. High sources of sodium include many processed foods, such as processed meats, marinades and dressings as well as frozen or prepared meals. 
• Limits Saturated Fat: Because saturated fat may increase LDL cholesterol, we limited saturated fats to 14 grams per day, with an upper limit of 20 grams on days we include fatty-fish, like salmon. High cholesterol can result in plaque buildup in the arteries, which increases the risk of heart disease and stroke. While we limit saturated fats, we include plenty of foods rich in unsaturated fats, such as nuts, seeds, olive oil and fish.  
• High-Fiber: Fiber is a type of indigestible carbohydrate linked to many health benefits, such as better digestion, improved blood sugar and a healthier gut. Eating more fiber has some serious benefits for heart-health, too. Research links a high-fiber diet to a reduced risk of developing heart disease. One study found that with every 10 grams of fiber consumed, there was a 7% decreased risk of developing heart disease. Fiber is found in plant-based foods, such as whole-grains, fruits, vegetables, nuts, seeds and legumes.