1200 Calories Heart-Healthy Meal Plan for a Day

How do you know if you are eating right for your heart? Have you considered any day in your week to eat a heart-healthy diet? Most of us worry about calories and protein but don’t check on the fats. It is best to consume 78-90 grams of fat per 2,000 calories to keep your heart healthy.

Eating a diet rich in heart-friendly foods is necessary to keep our blood pressure, blood glucose, body weight, and blood circulation in check. If you want to adopt a heart-healthy lifestyle, then including certain foods in the diet can help achieve it. These foods have several benefits on our arteries, blood vessels, and the circulation of oxygen in the body.

Plan a heart-healthy meal for a day to help loved ones eat right and stay healthy. Each choice of food will impact your risk of developing heart diseases. When you make informed choices in planning healthy and the right meal plans for your family, you can prevent the risk of lifestyle and cardiovascular diseases.

Even if you are physically active and fit, opt for a day to focus on a heart-healthy meal plan. These recipes are low in saturated fat and rich in omega-3 fatty acids and soluble fiber that help regulate the overall functioning of your heart.

Heart-Healthy Meal Plan

Total – Calories: 1222, 54.8g protein, 44.7g fat, 153.3g carb, 32.3g fiber


Oatmeal Porridge (1 cup–233 calories, Protein:10.2g Fat:9.9g Carbs:26.7g Fiber:3.3g)



Grilled Pomfret (2 piece–186 calories Protein:14.0g Fat:12.6g Carbs:5.2g Fiber:1.2g)

Spinach Lentil Soup (1 cup–184 calories Protein:9.6g Fat:3.6g Carbs:25.6g Fiber:7.2g)

Steamed Rice (1 cup-120 calories Protein:2.6g Fat:0.3g Carbs:26.6g Fiber:0.5g)

Heart-Healthy Meal


Cocoa Chia pudding (1/2 cup–96 calories Protein:2.2g Fat:3.3g Carbs:13.4g Fiber:3.8g)

Apple (1 cup slices – 64 calories Protein:0.2g Fat:0.5g Carbs:14.6g Fiber:3.5g)


Vegetarian Chili (1 cup–287 calories Protein:14.6g Fat:14.1g Carbs:30.5g Fiber:11.3g)

Tortilla (1 piece–52 calories Protein:1.4g Fat:0.7g Carbs:10.7g Fiber:1.5g)

Vegetarian chili

Cardiovascular Benefits of Heart-Healthy Foods

Oatmeal: Oatmeal is a simple and fiber-rich breakfast option for lowering cholesterol levels in the body. Antioxidants and dietary fibers in oatmeal protect against heart diseases. They play a vital role in reducing blood pressure. Beta-glucan is the fiber present in the oats that help reduce bad cholesterol levels in the body.

Fish: Pomfret fish have both omega-3 and omega-6 fatty acids that help reduce the risk of cardiovascular diseases in humans. Eat 2 servings of fish per week to have a healthy heart. They are low in saturated fats that help keep cholesterol levels in check.

Spinach: Leafy greens are the most nutrient-dense foods on the planet. It has omega-3 fatty acids, B vitamins, and fiber that help prevent cardiovascular diseases. Spinach is rich in an antioxidant, lutein which plays a key role in reducing the risk of inflammation associated with a heart attack and angina.

Lentil: Eating lentils regularly in the diet helps regulate blood pressure and reduce the risk of cardiovascular diseases. They contain higher amounts of soluble fiber that help keep arteries clean and healthy.

Rice: White or brown rice is rich in fiber and B vitamins that help prevent heart attacks. It has the potential to inhibit the functions of the hormone angiotensin responsible for the narrowing of blood vessels and the hardening of arteries.

Cocoa: Cocoa consumption lowers the risk of cardiovascular diseases. Flavanols present in cocoa powder and dark chocolate regulate cholesterol levels, blood pressure, blood clotting, and coronary artery function.

Chia Seeds: These are plant-based sources of omega-3 fatty acids, important to raise good cholesterol levels in the body. They play a vital role in reducing the accumulation of fatty deposits in the arteries which lead to stroke and heart attack.

Apple: Apples have beneficial effects on vascular function, blood pressure, and inflammation. They are high in polyphenol content which reduces the risk of cardiovascular diseases.

Spices: Spices can reduce fat deposits, blood pressure, and LDL cholesterol in the body. Consuming spices regularly in the diet helps protect your heart and decrease the risk of heart-related diseases.

Kidney Beans: Kidney beans are rich in soluble fiber, protein, and vitamins. These help in lowering cholesterol levels and molybdenum minerals suppress a rapid heartbeat. Regular consumption of kidney beans reduces the risk of heart attacks and coronary disease. Magnesium and calcium minerals in these beans suppress levels of homocysteine, an independent risk factor for heart attack, stroke, or peripheral vascular disease,

Corn: Corn is rich in mono-unsaturated fatty acids (MUFA) and poly-unsaturated fatty acids (PUFA) which help lower LDL cholesterol levels in the body. Potassium in corn supports good blood pressure and heart function.

Oatmeal Porridge Recipe


½ cup rolled oats/ porridge oats

2 tbsp brown sugar

½ cup milk

A pinch of cinnamon

A handful of slivered almonds and raisins


Boil milk in a saucepan. Add the oats and cook well for 8 minutes. Mix sugar and cinnamon. Scoop in a bowl and garnish with nuts.

Grilled Pomfret Recipe


2 pomfret slices

Juice of half a lemon

1 tsp pepper

1 tsp salt

1 tsp chili powder

1 tsp cumin powder

1 tsp turmeric

1 tbsp coconut oil


Mix the spices with oil in a bowl and gently rub the pomfret slices with the paste. Marinate for 20-30 minutes and grill on a pan.

Spinach Lentil Soup Recipe


1 cup spinach

½ cup red lentils

1 onion diced

2 tomatoes diced

2 green chilies

1 tsp garlic crushed

1 tsp turmeric

1 tsp cumin

1 tsp pepper

1 tbsp salt


Pressure cook lentils with onion, tomato, green chilies for 3 whistles. Heat oil in a pan. Add cumin, pepper, turmeric, garlic, spinach and fry until cooked. Mash the lentils and add them to the spinach mixture. Simmer for 10 minutes and add salt to taste. Keep the consistency as required.

Cocoa Chia Pudding Recipe


3 tbsp chia seeds

2 tbsp cocoa powder

½ cup milk

2 tbsp brown sugar

1 piece of dark chocolate melted

Nuts to garnish


Mix 2 tbsp cocoa powder in half cup of milk and gently heat in a pan. Add sugar, melted chocolate, and cook for 2 minutes. Cool the mixture and add chia seeds. Keep this refrigerated for 30 minutes and serve chilled with silvered almonds.

Vegetarian Chili Recipe


1 cup kidney beans soaked and boiled

1 onion diced

1 carrot diced

3 tomatoes diced

½ cup boiled sweet corn

1 tsp garlic crushed

1 tsp chili powder

1 tsp cumin powder

1 tsp pepper

2 tsp salt

2 tbsp olive oil


Heat olive oil in a pan. Add onion, carrot, tomato, spices, and cook well for 10 minutes. Add kidney beans and corn and simmer for 20 minutes. Serve with a tortilla.

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