Thursday, November 11, 2010

Heart Healthy Meal Plan (1500 Calorie) Non Low Carb - Healthy Weight Loss Diet Plan

Reposting from

When selecting a heart healthy meal plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Healthy Meal Guidelines
  1. Commit to consuming 4 - 6 small meals and snacks everyday.
  2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  4. Eat your foods slower.
  5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
  6. Avoid foods that are high in fat and calories.
  7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample healthy low fat meal plan (1517 calories).
12 ouncescoffee-w/caffeine0.401.400.008.00
1 cupMilk8.0011.005.00120.00
1 tbpscream,fluid,half and half0.440.651.7319.55
1 packOatmeal-instant,maple,brn sugar Quaker4.5031.602.10152.00
AM Snack
1 cupCottage cheese- 1%fat28.006.002.00164.00
0.5 cupPineapple-canned, chunks0.0018.000.0070.00
2 eachbread whole wheat-slice6.0024.002.00140.00
1 cubic inchcheddar cheese4.260.154.1256.36
.15 cupmayo0.328.4711.77137.37
1 ounceturkey breast/white meat8.500.000.2038.25
.25 smallTomato-small0.251.430.106.50
PM Snack
8 eachCracker/Nabisco-Low Saltines1.6016.003.2096.00
1 ounceTurkey/white meat8.500.000.2038.25
5 ouncesHalibut - broiled37.500.005.00198.75
1 cuprice-white cook steamed6.0062.000.00164.00
2 tbpsThousand island-reduced cal. Kraft0.006.002.0040.00
0.5 cupVegetables - mixed, frozen, boiled2.6011.900.1054.00
1 smallsalad-sm. Garden w/tomato, onion1.309.500.4049.00
1 tspSugar-white0.004.000.0015.00
12 fluid ouncesTea-prepared w/tap water0.
Grand Total:115.58201.5039.821517.04
Grocery List
Apple - medium with peel7 each
Banana - medium 8 inch7 each
Bread whole wheat - slice14 each
Broccoli7 spears
Cheerios10.5 cups
Chicken Breast / White Meat28 ounces
Coffee- w/caffeine84 ounces
Cream, fluid, half and half7 tablespoons
Halibut - broiled35 ounces
Mayo type, reg., w/salt1 cup
Milk - 2 % fat7 cups
Orange - medium7 each
Sugar - white14 tea spoons
Rice - white7 cups
Thousand island - reduced cal.7 table spoons
Turkey Breast / White Meat14 ounces
82 ounces

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