Heart-healthy meal plan for breakfast

• Lean Protein Sources: Include chicken breast, turkey, lean beef, and fish for muscle repair and growth.
• Complex Carbohydrates: Opt for brown rice, quinoa, sweet potatoes, and oats for sustained energy and glycogen replenishment.
• Healthy Fats: Enjoy avocados, nuts, seeds, and olive oil for added calories and essential fatty acids.
• Dairy Products: Choose Greek yogurt, cottage cheese, and milk for a convenient source of protein and calcium.
• Colorful Fruits and Vegetables: Include berries, leafy greens, and bell peppers for antioxidants and micronutrients.

• Processed Junk Foods: Limit intake of sugary snacks, chips, and processed desserts, as they provide little nutritional value.
• Excessive Sugars: Cut back on sugary beverages, candies, and desserts to reduce empty calorie intake.
• Highly Processed Protein Supplements: Choose whole food sources of protein over heavily processed protein powders and bars.
• Trans Fats: Avoid foods containing hydrogenated oils, such as fried foods and commercially baked goods.
• Alcohol: Limit alcohol intake as it can impair muscle recovery and contribute to dehydration.

For a heart-healthy start to your day, consider these breakfast-friendly substitutions:

• For a warm and satisfying carb, millet porridge can replace steel-cut oats, offering a mild flavor and essential nutrients.
• To change up your protein, poached eggs can replace Greek yogurt, providing a soft texture and high-quality protein.
• For a different green, baby arugula can replace spinach, offering a tender texture and peppery taste.
• To add variety to your fruit intake, blackberries can replace blueberries, offering a different berry flavor and fiber.
• For a new nutty option, pistachio butter can replace almond butter, providing a vibrant green color and rich flavor.

Starting your day with a heart-healthy breakfast doesn’t have to break the bank. Oatmeal is cheap, nutritious, and can be dressed up with fruits and nuts. Eggs are versatile and budget-friendly. Making smoothies with frozen fruits and greens can save money and provide a nutrient boost. Planning ahead and prepping the night before can also help you avoid pricey morning stops.