Diet plan grocery list
Spinach
Broccoli
Carrots
Bell peppers
Zucchini
Cherry tomatoes
Garlic
Sweet potatoes
Apples
Bananas
Berries
Oranges
Chicken breast
Salmon fillet
Turkey cutlets
Eggs
Tofu
Brown rice
Quinoa
Whole grain bread
Oats
Low-fat yogurt
Skim milk
Olive oil
Avocado
Almonds
Walnuts
Chia seeds
Canned beans
Lentils
Cottage cheese
Frozen mixed vegetables
Diet plan overview
The heart-healthy diet plan for one person is tailored for those cooking for themselves, making heart health easy and enjoyable. This plan features simple, tasty recipes designed to be perfectly portioned for one, without compromising on flavor or nutrition. It's all about making heart-healthy eating convenient and satisfying for solo diners.
Eating well for your heart when you're on your own can be straightforward and fun. You'll find that preparing delicious, heart-friendly meals just for yourself can be a rewarding experience.
Foods to eat
- Single-Serve Fruits: Bananas, apples, and oranges are easy and perfect for one-person servings.
- Individual Proteins: Chicken breasts, single-portion fish fillets, and eggs are ideal for solo meals.
- Simple Vegetables: Bell peppers, carrots, and zucchini can be easily prepared for one.
- Whole Grains: Single-serving packets of oats or microwaveable brown rice are convenient.
- Nuts and Seeds: Small packs of almonds or pumpkin seeds make for a quick heart-healthy snack.
✅ Tip
Foods not to eat
- Pre-Packaged Meals: Avoid microwave dinners and other processed foods that often contain unhealthy additives.
- Sugary Snacks: Stay clear of cookies, pastries, and candy that add empty calories and sugar.
- Large Batches: Cooking large quantities can lead to overeating or food waste; stick to single portions.
- Soda: Regular and diet sodas are best avoided due to their high sugar content and artificial ingredients.
- Fried Foods: Fried snacks and fast food can be tempting but are not conducive to heart health.
Main benefits
The heart-healthy diet plan for one person allows for precise portion control, reducing food waste and overeating. It simplifies meal planning and preparation, making it easier to stick to heart-healthy choices. This diet also encourages personalized meal experiences that cater to individual taste preferences. Additionally, it can help save money by focusing on single servings.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Purchase single-serving packs of whole grains and proteins to avoid waste and save money. Take advantage of sales on fresh produce and freeze portions for future use. Cook larger batches of meals and store leftovers in individual portions to save time and money. Use store-brand items, which are often cheaper and just as nutritious as name brands.
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Meal plan suggestion
Meal Plan for Heart-healthy Diet Plan for One Person
Day 1
- Breakfast: Oatmeal with sliced bananas and a drizzle of honey
- Lunch: Spinach salad with cherry tomatoes, bell peppers, and olive oil
- Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli
- Snack: Apple slices with almond butter
Calories: 1500 Fat: 52g Carbs: 170g Protein: 82g
Day 2
- Breakfast: Smoothie with spinach, banana, and skim milk
- Lunch: Lentil soup with carrots, garlic, and red onions
- Dinner: Baked salmon fillet with brown rice and roasted carrots
- Snack: Orange slices with a handful of walnuts
Calories: 1520 Fat: 54g Carbs: 172g Protein: 84g
Day 3
- Breakfast: Whole grain toast topped with avocado slices and a side of berries
- Lunch: Quinoa and tofu bowl with diced tomatoes and fresh parsley
- Dinner: Stir-fried turkey cutlets with bell peppers and quinoa
- Snack: Mixed berries with a handful of almonds
Calories: 1580 Fat: 56g Carbs: 180g Protein: 86g
Day 4
- Breakfast: Smoothie bowl with low-fat yogurt, bananas, and chia seeds
- Lunch: Spinach salad with cherry tomatoes, avocado, and lemon dressing
- Dinner: Baked chicken breast with quinoa and roasted zucchini
- Snack: Sliced apples with a handful of walnuts
Calories: 1490 Fat: 50g Carbs: 175g Protein: 82g
Day 5
- Breakfast: Oatmeal with apples, chia seeds, and skim milk
- Lunch: Quinoa and black bean salad with bell peppers and olive oil
- Dinner: Grilled salmon with brown rice and steamed broccoli
- Snack: Carrot sticks with cottage cheese
Calories: 1530 Fat: 52g Carbs: 178g Protein: 85g
Day 6
- Breakfast: Smoothie with spinach, banana, and flaxseeds
- Lunch: Brown rice and lentil bowl with roasted bell peppers
- Dinner: Stir-fried tofu with cherry tomatoes and garlic over quinoa
- Snack: Orange slices with a handful of almonds
Calories: 1500 Fat: 51g Carbs: 172g Protein: 83g
Day 7
- Breakfast: Whole grain toast with almond butter and sliced bananas
- Lunch: Spinach and tofu salad with diced tomatoes and olive oil dressing
- Dinner: Baked turkey cutlets with brown rice and roasted sweet potatoes
- Snack: Mixed berries with a handful of almonds
Calories: 1480 Fat: 50g Carbs: 170g Protein: 80g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Filip Jędraszczyk.
- Published on Jun 21, 2024
- Updated on Nov 1, 2024