Heart Healthy Weight Loss Meal Plan

This is it, go to the store and get it all. I know it maybe a little expensive at first but remember feeling great has no price tag! This is about
your health; you will not only feel great with this diet but see visible results! I know you can do, you just need to WANT to do it….it all up to you. After
you follow these 3 weeks you will get a great idea on how your meals should look on a daily basis. This is just a sample menu if you don’t like
something exchange it for a healthy alternative, or just ask me. Also don’t think cutting the calories extremely low means the faster the weight loss,
you don’t want to fall into starvation mode, because then your body will only hold on to all fat and will also lead to over eating later on. Remember,
whole foods (very close to or in its natural state) is very low in calories so eat lots of them!
You should be shopping on a weekly basis anyway to ensure you have fresh fruits and veggies around at all times! Remember to read
over your next days meals so you can fully prepare, this may seem like a chore now but soon it will come by nature! If you do not have Tupperware
and an ice pack I suggest you get some! Keeping snacks on hand (car, office, purse) will keep you from overeating later and keep that metabolism
burning ALL DAY LONG =)
Remember a healthy weight loss is 1-2 lbs per week anything more than that is muscle and water. Stick with your work outs and you will
feel great! Also when it comes to drinking alcohol or eating out, keep it to a limit and be sure to cut back calories slightly during the day to allow for
extra calories you may not have planned on getting.

Here is three weeks worth of meals, there is 6 days planned for two weeks, you have one free day. Don’t go crazy but you can have your little
indulgences.

Shopping List
Carton of eggs Loaf of whole wheat bread
Egg beaters 1 pack bagels (whole wheat)
1% Milk/or soy Whole wheat tortilla wraps
Packs of low fat yogurt Whole grain cereal (Kashi)
Low fat cottage cheese, Low fat cheese Oatmeal (not instant packs)
Low fat string cheese, Feta Cheese Granola bars (Cascadian farms)
Fat Free Ice Cream Whole Wheat Waffles
Sorbet
Whole wheat Spaghetti/pasta
Bananas, Blueberries, Apples Brown rice
Strawberries (lots of fruit)!!! Grapes Whole wheat Pitas
FROZEN Berries Whole Wheat Couscous
Raw nuts (lots),Trail mix (no chocolate)
Fat free vegetable oil spray
Mixed Greens,Bell peppers,Broccoli,Mushrooms,Carrots Salsa
Tomatoes,Edemame (in shells),spinach, romaine Low Sodium Soy & Teriyaki sauce
Zucchini,Cucumber,Onion, Avocado,Celery ALL NATURAL Peanut Butter (not jiffy!!)
Frozen vegetables, mixed (variety LOTS!!) Olive oil, balsamic vinegar, Low-Fat Dressings (spray)
Lemons Hummus
Honey
sweet potato Animal crackers,Oatmeal cookies (Newmans),Gram Crackers
red potato Baked Blue Corn Chips
Low sodium black beans
Frozen chicken breasts Minestrone Soup (Amys, Healthy Choice)
Sirloin steaks Marinara sauce (Healthy Choice)
Salmon,Halibut, Shrimp Low sugar hot coco (NO ASPERTAME/SUCRALOSE)
Cans water packed tuna 100% Juice
Sliced turkey breast (from deli) Whole Fig Cookies (Newmans)
Ground turkey Lite cool whip
Pork chops Diet hot coco
Tofu
Protein Bars/Shakes (NO ASPERTAME/SUCRALOSE)
(first ingredient on box needs to be WHOLE) Dark chocolate
Green tea
V8 (low sodium)
 Day 2
Day 1 WEEK 1
Within an hour of waking up
Within an hour of waking up
Breakfast- 2 slices of whole wheat bread (about 100 Breakfast-1 cup of high fiber low sugar cereal with 1 cup
cal), scrambled eggs (make with 1 whole egg and 4 egg of skim milk
white) (or egg beaters) with a little salsa on top. 1 fruit
1 fruit
2.5-3.5 hours later
2-3 hours later Mid- Morning Snack- Celery filled with cottage
Mid-Morning Snack- Smoothie: 1 cup skim milk, 1/2 cheese: 3 or 4 stalks celery,1/2 cup, nonfat/lowfat
banana, 1 scoop of protein powder (or 2tbls of natural cottage cheese,1/4 cup salsa to season
peanut butter)

2.5-3.5 hours later 2.5-3.5 hours later

Lunch-Turkey Wrap: Lunch-Pita Pizza
*whole wheat wrap *Top one 6 in whole wheat pita with 1/4
*3 oz of sliced turkey breast cup tomato sauce and 2 oz of grated low-fat mozzarella
*1 piece of 2% Cheese cheese and chopped peppers and broccoli, 4oz chicken
* 2 tbl hummus or turkey; bake or toast until cheese is melted
*2 slices of tomato Large green salad, with low fat dressing
10 baby carrots (or any veg) or a salad ½ cup cottage cheese.

3-3.5 hours later

3-3.5 hours later Mid-Day Snack- Nachos:1 1/2 oz baked tortilla corn
Mid-Day Snack- 1 string cheese chips with 5 tbs of salsa, ½ c cottage cheese, warm up in
1 fruit microwave

2.5-3.5 hours later 2.5-3.5 hours later

Dinner-Chicken Stir Fry Dinner- Southwestern Turkey Burger
Add 2 tps of olive oil in a big pan and sauté: *Combine 4 oz of ground white turkey
*3oz of cubed chicken breast meat with 3 tbls of salsa. Broil until cooked through
*1 cup of broccoli (about 10 min), flipping the burgers half way through. Melt
*1/2 red bell pepper one slice of low fat cheese.
*1/4 onion 2 cup of steamed veggies
When soft, add one tbsp of light soy sauce and 1
tbsp of teriyaki sauce 1 hour later or at least two hours before bed time
Serve with 1/2 cup of brown rice Dessert- 1/2 cup frozen berries w/ 2 tbsp cool whip light

Day 3
1 hour later or at LEAST two hours before bed time
Within an hour of waking up
Dessert- 1/2 cup frozen berries Breakfast- Mixed Berry Waffles
-½ cup cottage cheese *Toast 1 wholegrain waffle and top with 1 cup
of frozen (thawed) berries, 1/2 of cottage cheese, 2 tbsp
of chopped walnuts
2.5-3.5 hours later 16 almonds
Mid-Morning Snack- 1 Banana 1 apple
1 cup of skim milk
2.5-3.5 hours later
2.5-3.5 hours later Lunch- Salad with romaine
Lunch-Cobb Salad lettuce 1/4 cup each carrots, green peppers,
3 cups of salad greens with: cabbage, celery 1 T. light salad dressing, 1 oz. turkey
*2oz of grilled chicken breast ,1 whole grain roll/ or slice of wheat bread
*2 tbls of crumbled blue cheese
*1/4 avocado 3-3.5 hours later
*1/2 chopped tomato Mid Day Snack- 1/2 cup sliced strawberries
* topped with light dressing ½ c yogurt,½ c cottage cheese
1 fruit
2-3 hours later
3-3.5 hours later Dinner- 5 oz. Fish, broiled or grilled,1/2 cup brown rice
Mid Day Snack- 1 cup Animal crackers 1/2 cup cooked carrots,1 mixed green salad,2 T. fat free
1 string cheese dressing

1 hour later or at least two hours before bed

2-3 hours later
Dinner- Chicken Fajitas
Slice 4 oz of chicken breast into think strips and
marinate 1/2 cup of salsa for 20 min.
While chicken is marinating, cut half red onion
into thin strips, and 1 bell pepper
Heat a skillet, coat with cooking spray and add:
* Onions, peppers until soft, then remove
*Add chicken and salsa to the skillet and
cook until chicken is no longer pink
Top the onions and peppers with chicken, add 2
tbls cheese on top and 2 tbls of reduced calorie sour
cream (or non =)
Serve with a 6' whole wheat tortilla
1 hour later or at least two hours before bed
Dessert- 1 sugar fee JELL-O cup with 1tbls of cool whip
lite
Day 4
Within an hour of waking up
Breakfast-2 whole wheat toast 1 tbls of all natural peanut
butter
1 fruit
Dessert-fruit
Day 5
Within an hour of waking up
Breakfast-1/2 cup oatmeal, cooked, 1 tsp. cinnamon,
1/2 cup egg beaters, 8oz OJ
2.5-3.5 hours later
Mid-Morning Snack- 2 sm handfuls of trail mix
2.5-3.5 hours later
Lunch- Sandwihich: 1 oz. turkey breast, mustard or
hummus, 2 slices whole wheat bread, 1 1/2 cups
sliced cucumbers & carrots, or other raw vegetable
3-3.5 hours later
Mid Day Snack- 1/2 cup skim milk, 1 cup strawberries
2-3 hours later
Dinner- 3 oz. chicken breast, no skin, baked, broiled or
grilled ,1 medium red baked potato,1 cup green beans
1 mixed green salad,4 tsp. regular Italian salad
dressing

2.5-3.5 hours later

Mid-Morning Snack-
1 hour later or at least two hours before bed
Dessert- Low fat milkshake made with:
1 cup skim milk, 3/4 cup fat free ice cream
Day 6
Within an hour of waking up
Breakfast-Omelet- 1 egg and 3 egg whites, ½ c spinach
and tomato, and 2 tbsp feta, 1 slice whole wheat bread
2.5-3.5 hours later
Mid-Morning Snack-
1 c fresh fruit salad 2 tbsp granola
2.5-3.5 hours later
Lunch- Tex Mex salad,2 c mixed greens, topped with 4
oz grilled chicken, 2 tbsp salsa, 2 tbsp mozzarella and ½
c black beans
3-3.5 hours later
Mid Day Snack-
2 sm oatmeal cookies (Newman’s)
2-3 hours later
Dinner- 6 oz of tofu and 1 ½ c vegetables in 2 tbsp of low
sodium teriyaki sauce, 2 tsp canola oil, ½ c brown rice
1 hour later or at least two hours before bed
Dessert- skip it
Day 7-FREE DAY DON’T GO CRAZY

LOOK OVER THIS WEEK BEOFRE HAND

Go Back to store if you need any: Day 1 WEEK 2
Carton of eggs
Egg beaters
1% Milk/or soy Within an hour of waking up
Packs of low fat yogurt Breakfast- ½ c oatmeal, ¼ c skim milk, 1 c mixed
Low fat cottage cheese berries, 1 tbs chopped pecans
Low fat string cheese

Bananas,Blueberries, Apples 2-3 hours later

Strawberries (lots of fruit)!!! Grapes Mid-Morning Snack- ½ c cottage cheese sprinkled
Also FROZEN cinnamon
Variety dried fruit
Package of sunflower seeds/Pumpkin seeds
2.5-3.5 hours later
Raw nuts (lots),Trail mix (no chocolate)
Lunch-4oz grilled chx, 3 c mixed greens, 1/4 c sliced
Mixed Greens avocado, ½ c sliced orange, 2 tbs olive oil, 1 tbs lemon
Bell peppers,Broccoli,Mushrooms,Carrots juice
Tomatoes,Edemame (in shells) *
Zucchini,Cucumber,Onion, Avocado,Celery
3-3.5 hours later
Frozen vegetables, mixed (variety LOTS!!)
Lemons Mid-Day Snack- ¾ c edamame me in shells

sweet potato 2.5-3.5 hours later

red potato Dinner-4oz grilled salmon in 2 tbls balsamic vinegar and
1 tsp of honey; 2 c steamed spinach; 1 sm baked sweet
Frozen chicken breasts
Sirloin steaks potato
Salmon,Halibut, Shrimp
Cans water packed tuna
Sliced turkey breast (from deli) 1 hour later or at LEAST two hours before bed time
Ground turkey
Dessert- 1 c low-sugar hot coco
Pork chops
Tofu
Day 2 Dinner- 3oz extra lean top sirloin steak; 2 c grilled bell
pepper and zucchini w/ 2 tsp olive oil ; ½ cup brown rice
Within an hour of waking up
Breakfast-Smoothie: ¾ c plain Fat free yogurt, ½ c 1 hour later or at least two hours before bed
frozen mixed berries, ½ medium banana, 2 tbsp ground Dessert- skip it
flax seed
Day 4
2.5-3.5 hours later
Mid- Morning Snack- 10 raw almonds Within an hour of waking up
2 hard boiled eggs w/ 2 slices tomato; ½ grapefruit; 1 c
2.5-3.5 hours later low fat skim milk
1 ½ c low sodium minestrone soup (like Amys Organic or
Healthy Choice) 1oz mozzarella w/tomato and basil on ½ 2.5-3.5 hours later
whole wheat roll Mid-Morning Snack- 20 grapes

3-3.5 hours later 2.5-3.5 hours later

Mid-Day Snack- 1 medium apple and 1 tbsp natural
peanut butter
2.5-3.5 hours later
Dinner- 1 c miso soup; 1 tuna avocado roll; mixed greens
w 2 tbsp low fat ginger dressing; 4 pieces tuna or salmon
sashimi
Lunch- 4 turkey meat balls 4oz; w ½ c marinara sauce
and 2 tbsp grated parmesan; 2 c streamed broccoli and
carrots
3-3.5 hours later
Mid Day Snack-
1 granola bar (like Kashi or Gnu flavor and fiber)

1 hour later or at least two hours before bed time 2-3 hours later
Dessert- 6oz fat free yogurt Dinner- 5 oz. 4 oz grilled chicken w/2 tbsp low sodium
teriyaki sauce; 5 asparagus sautéed in 2 tsp sesame oil
Day 3 sprinkled w 1 tsp sesame seeds ½ brown rice

Within an hour of waking up 1 hour later or at least two hours before bed
Breakfast- 1 c whole grain cereal (like kasha go lean) w/ Dessert- 1 cup pineapple or mango
½ c skim milk and ½ c strawberries

2.5-3.5 hours later Day 5

Mid-Morning Snack- 15 baby carrots 2 tbsp roasted red
hummus Within an hour of waking up
Breakfast- 1 whole grain English muffin (Thomas light); 1
2.5-3.5 hours later tbsp natural peanut butter; 1 medium banana
Lunch-Turkey wrap; 4 oz sliced turkey, 1 oz low fat
cheese, lettuce, tomato, mustard in 1 whole wheat wrap 2.5-3.5 hours later
(like Damascus roll ups) Mid-Morning Snack-
1 tbsp hummus and 3 whole grain crackers (like wasa or
kavli)
3-3.5 hours later 2.5-3.5 hours later
Mid Day Snack- ¾ c plain low fat yogurt w/ 1tsp honey Lunch- 1 veggie burger (Amys California or Boca); w/ 2
tbsp guac and 2 tbsp salsa in 1 whole wheat pita; with a
2-3 hours later side salad
3-3.5 hours later
Mid Day Snack-
Turkey and cheese roll ups: 2 oz turkey and 1 oz cheese

2-3 hours later

Dinner- 4 oz baked cod or halibut topped with ½ c olives,
tomato, and onion and 2 tsp olive oil; bake 375 for 20-25
min; ½ c whole wheat couscous; ½ c steamed broccoli LOOK OVER THIS WEEK BEOFRE HAND
Go Back to store if you need any:
1 hour later or at least two hours before bed Carton of eggs
Dessert- ½ c low fat frozen yogurt (Edys Slow Churned) Egg beaters
1% Milk/or soy
w/ ½ c strawberries Packs of low fat yogurt
Low fat cottage cheese
Low fat cheese
Day 6 Low fat string cheese

Bananas,Blueberries, Apples
Within an hour of waking up Strawberries (lots of fruit)!!! Grapes
Breakfast- ½ c whole grain cereal (Total or Fiber One); Also FROZEN
¾ c plain fat free yogurt and ¾ berries Variety dried fruit
Package of sunflower seeds/Pumpkin seeds
2.5-3.5 hours later Raw nuts (lots),Trail mix (no chocolate)
Mid-Morning Snack- Mixed Greens
1 c apple 2 tbsp low fat cheese spread (Laughing Cow or Bell peppers,Broccoli,Mushrooms,Carrots
Rondele) Tomatoes,Edemame (in shells)
Zucchini,Cucumber,Onion, Avocado,Celery
2.5-3.5 hours later Frozen vegetables, mixed (variety LOTS!!)
Lemons
Lunch- Greek Salad; 4 oz grilled chx; ½ c tomato, 1 oz
fat free feta, ½ c cucumber, and ¼ c black olives and 1 sweet potato
tsp of olive oil and 1 tsp lemon juice red potato

3-3.5 hours later Frozen chicken breasts

Sirloin steaks
Mid Day Snack- Salmon,Halibut, Shrimp
3 gram cracker squares w/ 1 tbsp light cream cheese and Cans water packed tuna
2 tsp jam Sliced turkey breast (from deli)
Ground turkey
2-3 hours later Pork chops
Tofu
Dinner- 4 oz chx roasted w/ lemon juice and garlic; 2 c
spinach, tomato, and fresh garlic sautéed in 2 tsp olive oil
and topped with 2 tbsp grated parmesan; 3 fingerling
potatoes roasted w garlic, rosemary, and 1 tsp olive oil Day 1 WEEK 3
1 hour later or at least two hours before bed Within an hour of waking up
Dessert- 3 c light popcorn (Orville, Smart Pop, Breakfast- 2 multi grain waffles (Kashi Go Lean), w/ 1 ½
Newman’s own) tbsp of natural almond butter, ½ c fruit
Day 7-FREE DAY DON’T GO CRAZY
2-3 hours later
Mid-Morning Snack- 10 almonds
2.5-3.5 hours later
Lunch-4 oz of grilled salmon, 2 c mixed greens, with ¼ c
chopped baby tomatoes, and ¼ c artichoke hearts w/ 1
tsp of fresh lemon juice
3-3.5 hours later
Mid-Day Snack- ¾ c plain fat free yogurt w/ 1 tsp honey
2.5-3.5 hours later
Dinner-4 oz cod baked w/ 2 tbsp fresh lemon juice, 1
tbsp capers and 1 tsp fresh dill, ½ c whole wheat
couscous w/ 1 tbsp of toasted almonds, and 1 tbsp
golden raisins, 1 ½ c steamed broccoli
1 hour later or at LEAST two hours before bed time
Dessert- low sugar hot coco
Day 2
Within an hour of waking up
Breakfast-1 whole wheat tortilla, w/1egg, 3 egg whites,
2tbsp salsa and 1 tbsp shredded low fat cheese, ½ c fruit
2.5-3.5 hours later
Mid- Morning Snack- 1 low fat string cheese
2.5-3.5 hours later
Lunch-1 slice 3-4oz veggie pizza (Amys or Kashi), 2 c
mixed greens and ½ c tomato and cucumber w/ 1tsp olive
oil 2 tsp balsamic vinegar
3-3.5 hours later
Mid-Day Snack- ¼ c trail mix (no chocolate!), 1 Fruit
2.5-3.5 hours later
Dinner- 5 oz salmon w/ fresh pineapple salsa (1 1/2 c.
chopped pineapple,1/4 c. chopped red onion,2 tbsp.
sugar,1 tbsp. lemon juice,1/2 - 1 tsp. chopped jalapeno
pepper, 1 tsp. finely minced ginger,1 tbsp. fresh chopped
mint)
1 small baked red potato w/ 2 tbsp of fat free yogurt and 1
½ c mushrooms, tomato and zucchini w/ 1 tsp olive oil
and 2 tsp red wine vinegar
1 hour later or at least two hours before bed
Dessert- 2small pieces of dark chocolate (2oz)
Day 3
Within an hour of waking up
Breakfast- 1 c oatmeal (1/2 c dry) w/ 2 tbsp of dried fruit
, 1 tsp cinnamon, ¼ c low fat yogurt, 1 c fruit
2.5-3.5 hours later
Mid-Morning Snack- 1 oz almonds and 4 oz melon
2.5-3.5 hours later
Lunch-Tuna salad: 3 oz canned tuna, 5 mini red
potatoes, ½ c string beans,5 olives, on a bed of greens w/
oil and vinegar.
3-3.5 hours later
Mid Day Snack- 1 large gram cracker w/ 1 tsp of nut
butter, 1 piece of fruit
2-3 hours later
Dinner- Spaghetti marinara: 1 c cooked whole wheat
pasta topped with ½ c marinara sauces (Healthy Choice)
and 1 tbsp graded Romano cheese: side salad of mixed
greens and olive oil and vinegar.
1 hour later or at least two hours before bed
Dessert- 1 piece of fruit w/ ½ c low fat sorbet
Day 4
Within an hour of waking up
Breakfast- 1 slice whole wheat bread w/ 1 tbsp low fat
cream cheese, 1 tsp of raspberry preserves, 2 tsp ground
flaxseeds; ½ grapefruit
2.5-3.5 hours later
Mid-Morning Snack- 8 oz skim latte
2.5-3.5 hours later tomato, w/ 3 oz of grilled chx, ½ c mandarin oranges, 1
Lunch-4oz grilled chicken, 1 oz low fat cheese, lettuce oz cashews, 1 tbsp olive oil and vinegar, 4 whole wheat
and tomato in whole wheat wrap crackers.

3-3.5 hours later 1 hour later or at least two hours before bed
Mid Day Snack- Dessert- Low fat ice cream sandwich
2 whole wheat fig cookies (Newman’s Own)

Day 6
2-3 hours later Within an hour of waking up
Dinner- 4 oz of grilled Italian chicken or turkey sausage Breakfast-Smoothie: 2/3 c frozen strawberries, 1
w/ ½ c marinara sauce and ½ c bell pepper, ¾ c whole banana, ½ c frozen melon, 4 oz low fat yogurt, ¾ c skim
wheat linguini, 2 c mixed greens w/ ¼ c onion and 2 tbsp milk, 2 tsp of protein powder, 3 ice cubes
Romano cheese, olive oil, vinegar and lemon juice
2.5-3.5 hours later
Mid-Morning Snack- Raw veggies w ¼ c hummus
1 hour later or at least two hours before bed
Dessert-skip it 2.5-3.5 hours later
Lunch- 4 oz grilled shrimp, 2 c spinach and ½ c roasted
red pepper all brushed with 1 tsp olive oil and cooked in
Day 5 broiler for 10-12 min, topped with parmesan, 2 tsp olive
oil, 2 tsp lemon juice, 1 mini whole wheat pita
Within an hour of waking up
Breakfast- 2 eggs, 2 slices of whole wheat toast, 1 3-3.5 hours later
banana, ½ c skim milk Mid Day Snack-8 oz low fat yogurt and 1 can low sodium
V8 juice
2.5-3.5 hours later
Mid-Morning Snack- ½ whole wheat pita w/ 1 tsp 2-3 hours later
hummus Dinner- 4 oz buffalo burger w/ 1/3 c mushrooms sautéed
in 1 tsp of smart balance (margarine); 2 c steamed green
2.5-3.5 hours later beans; 1 c sweet potato “fries” (sprinkled with salt and
Lunch- 1 medium baked red potato topped with mixed pepper brushed with 2 tsp olive oil and baked at 425 for
veggies (mush,onion,broccoli) sautéed in 1 tbsp olive oil, 30 min
sprinkled with cheese
1 hour later or at least two hours before bed
3-3.5 hours later Dessert- skip it
Mid Day Snack- 3 slices of turkey wrapped with low fat
cheese, 1 orange Day 7-FREE DAY DON’T GO CRAZY

2-3 hours later

Dinner- Asian chx salad: 2 c mixed greens, red onion,