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A 7-Day Heart-Healthy Meal Plan

General guidance, not medical advice. Heart health is a clinical matter — food is one factor among several, and treatment decisions belong with your doctor. Full disclaimer.

Chickpea and Spinach Scramble — a dish from this meal planChickpea and Spinach Scramble

“Eat less salt” is useless advice without numbers. Sodium hides in bread, cheese, sauces and anything from a package, so most people have no idea what a day adds up to — which makes a target like 1,500 mg impossible to steer by.

This is a complete 7-day example week from real recipes here, with the numbers shown. Every dish carries under 500 mg of sodium per serving (an estimate) and under 5 g of saturated fat (verified against USDA data).

The week at a glance

Sodium (Na) is a per-serving estimate from each recipe’s nutrition panel; saturated fat is verified against USDA data. Tap any dish for the full recipe and complete nutrition.

Day 1

BreakfastChickpea and Spinach ScrambleNa 200 mg · sat fat 1.3 g · 5g fiber · 280 kcalLunchGrilled Chicken ShawarmaNa 272 mg · sat fat 0.8 g · 2g fiber · 271 kcalDinnerPeruvian Quinoa BowlNa 12 mg · sat fat 1.7 g · 21g fiber · 592 kcal
Day total: Na 484 mg · sat fat 3.8 g — vs. the common 1,500 mg/day heart-healthy sodium cap and ~13–15 g saturated fat; your targets belong to your care team

Day 2

BreakfastBlueberry and Quinoa Breakfast PorridgeNa 20 mg · sat fat 4.2 g · 7g fiber · 390 kcalLunchMexican Grilled Chicken FajitaNa 300 mg · sat fat 0.9 g · 5g fiber · 460 kcalDinnerGrilled Chicken and Rice BowlNa 98 mg · sat fat 1.8 g · 2g fiber · 448 kcal
Day total: Na 418 mg · sat fat 6.9 g — vs. the common 1,500 mg/day heart-healthy sodium cap and ~13–15 g saturated fat; your targets belong to your care team

Day 3

BreakfastOmelette with Cumin and GarlicNa 208 mg · sat fat 2.7 g · 1g fiber · 80 kcalLunchKorean-Style Tofu BibimbapNa 257 mg · sat fat 1.7 g · 4g fiber · 358 kcalDinnerVietnamese-Style Egg and Rice BowlNa 200 mg · sat fat 1.1 g · 2g fiber · 320 kcal
Day total: Na 665 mg · sat fat 5.5 g — vs. the common 1,500 mg/day heart-healthy sodium cap and ~13–15 g saturated fat; your targets belong to your care team

Day 4

BreakfastSaffron-Infused Moroccan White Fish TagineNa 191 mg · sat fat 3.3 g · 2g fiber · 511 kcalLunchFish Tacos with Mango SalsaNa 88 mg · sat fat 3.5 g · 8g fiber · 442 kcalDinnerThai-Style Chicken and Vegetable Stir-FryNa 298 mg · sat fat 0.9 g · 3g fiber · 213 kcal
Day total: Na 577 mg · sat fat 7.7 g — vs. the common 1,500 mg/day heart-healthy sodium cap and ~13–15 g saturated fat; your targets belong to your care team

Day 5

BreakfastGrilled Tofu and Spinach ScrambleNa 364 mg · sat fat 2 g · 4g fiber · 212 kcalLunchTofu ScrambleNa 305 mg · sat fat 1.5 g · 3g fiber · 167 kcalDinnerRoasted Vegetable Skewers with Tangerine GlazeNa 303 mg · sat fat 1 g · 3g fiber · 170 kcal
Day total: Na 972 mg · sat fat 4.5 g — vs. the common 1,500 mg/day heart-healthy sodium cap and ~13–15 g saturated fat; your targets belong to your care team

Day 6

BreakfastEggs in Purgatory with Black Beans and SpinachNa 228 mg · sat fat 3.4 g · 11g fiber · 494 kcalLunchGrilled Chicken TacosNa 340 mg · sat fat 2 g · 4g fiber · 432 kcalDinnerBaked Chicken and RiceNa 300 mg · sat fat 1.7 g · 2g fiber · 400 kcal
Day total: Na 868 mg · sat fat 7.1 g — vs. the common 1,500 mg/day heart-healthy sodium cap and ~13–15 g saturated fat; your targets belong to your care team

Day 7

BreakfastCreamy Rice and Egg BowlNa 368 mg · sat fat 2.2 g · 2g fiber · 457 kcalLunchChicken and Rice BowlNa 410 mg · sat fat 1.4 g · 2g fiber · 424 kcalDinnerEthiopian Chicken TibsNa 356 mg · sat fat 1.2 g · 2g fiber · 236 kcal
Day total: Na 1,134 mg · sat fat 4.8 g — vs. the common 1,500 mg/day heart-healthy sodium cap and ~13–15 g saturated fat; your targets belong to your care team
Printed from Plate Planner — the free planner that rebuilds this week around your own numbers · plateplanner.ai/guides/7-day-heart-healthy-meal-plan
How this plan handles the numbers

Two bars guard this week, and they are not the same kind of number. Saturated fat is verified against a USDA-derived database. Sodium is a per-serving estimate — good enough to steer a week by, not a lab measurement, which is why the day’s total is shown against the cap, where estimate error washes out across three meals.

What actually moves the needle

Roughly 70% of dietary sodium comes from processed and restaurant food, not the salt shaker, so a home-cooked week is already a sodium intervention before you change a single habit. Replace salt’s job rather than removing it — acid, herbs, garlic and chilli do the work it was doing. Your palate recalibrates too: after two or three weeks the old amounts taste too salty.

Turning this into your plan

Turn on the heart-healthy profile: every generated meal minimises sodium and saturated fat, every day shows its sodium against your cap (the profile switches on the 1,500 mg preset; adjust it to your care team’s number, or turn it off), and anything over gets a one-tap lower-sodium swap.

Turn on the heart-healthy profile, set your sodium limit, and the planner generates, totals and flags every day against it — with a one-tap swap for anything over.

Plan my heart-healthy week →
Common questions
Is this plan medical advice?

No — organizational help, not medical advice. Blood-pressure and heart-disease management belongs with your doctor.

What makes a recipe “heart-healthy” here?

Under 500 mg of sodium per serving (an estimate) and under 5 g of saturated fat (verified against USDA data). The two are labelled as what they are.

Is 1,500 mg of sodium the right daily target?

It’s the commonly cited ideal and the preset the heart-healthy profile switches on, but 2,000–2,300 mg is also widely used. Ask your care team, then set the cap to match.

Can I combine this with other needs?

Yes — profiles stack. Heart-healthy pairs naturally with the low-cholesterol and diabetes-friendly profiles, and with household members’ needs.

Keep going
All meal planning guides❤️ Heart-healthy planningLow-sodium recipesLow-cholesterol recipesHigh-fiber recipesAll health profiles
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