Heart-healthy meal plan for a family of 3

• Fish: Make fish dishes like baked salmon or grilled tilapia a regular part of your dinners.
• Whole Grains: Use whole-grain options like barley, quinoa, and brown rice for side dishes and salads.
• Vegetables: Add steamed or roasted vegetables such as zucchini, spinach, and sweet potatoes to meals.
• Fruits: Keep a variety of fresh fruits like berries, melons, and pears handy for snacks and desserts.
• Healthy Oils: Cook with olive oil or canola oil instead of butter or lard for healthier fat intake.

• High-Fat Dairy: Reduce full-fat dairy products like whole milk, cream, and full-fat cheeses.
• Processed Meat: Avoid sausages, bacon, and pre-packaged lunch meats.
• Refined Grains: Limit white bread, regular pasta, and other refined grain products.
• Sweetened Beverages: Skip sugary drinks including sodas and flavored juices.
• High-Fat Desserts: Avoid desserts with high fat content like cakes, pastries, and ice cream.

A heart-healthy meal plan for a family of 3 can be tailored to fit the unique dietary needs and preferences of each family member without complicating meal prep. It allows for more manageable portion sizes, reducing food waste and expenses. This plan encourages regular family meals, fostering communication and healthy eating habits. It also provides flexibility in meal planning, making it easier to accommodate different tastes and schedules.

To keep meals heart-healthy and satisfying for a family of three, try these substitutions:

• For a flavorful protein, halibut fillets can replace salmon fillets, offering a mild taste and omega-3s.
• To vary your grains, whole grain farro can replace brown rice, providing a nutty flavor and chewy texture.
• For a different green, baby bok choy can replace kale, offering a crunchy texture and mild flavor.
• To add variety to your fruits, mango can replace strawberries, offering a tropical flavor and vitamin A.
• For a different fat source, pistachios can replace walnuts, providing a vibrant color and healthy fats.

When you're planning a heart-healthy meal plan for your family of 3, keeping costs in check is crucial. Opt for seasonal fruits and vegetables—they're not only nutritious but also budget-friendly. Buying whole grains and legumes in bulk can save you money in the long run. Plan meals ahead to avoid impulse buys and reduce waste. Lastly, consider plant-based proteins like beans and tofu as affordable alternatives to meat. These simple adjustments can help you stick to your diet goals without breaking the bank.