Heart-healthy meal plan for one person

Written byListonic team

Updated on Oct 1, 2024

Cooking for one can be fun and easy with a heart-healthy focus. This plan encourages single servings of fresh, whole foods that are quick to prepare and full of flavor. Whether it’s a speedy stir-fry or a simple salad, the key is to enjoy meals that nourish your heart without requiring hours in the kitchen. Healthy eating is a breeze, even when you’re dining solo.

Meal plan grocery list

Meats

Chicken breast

Turkey breast

Tuna

Salmon

Fish & seafood

Salmon

Tuna

Fresh grocery

Spinach

Kale

Broccoli

Carrots

Bell peppers

Tomatoes

Avocado

Cucumbers

Red onions

Garlic

Sweet potatoes

Fruits

Blueberries

Strawberries

Apples

Oranges

Dry goods

Oats

Quinoa

Brown rice

Whole wheat bread

Almonds

Walnuts

Chia seeds

Flaxseeds

Dairy & eggs

Low-fat yogurt

Skim milk

Low-fat cheese

Spices & sauces

Olive oil

Plant based

Lentils

Black beans

Meal plan overview

Cooking for one can still be delicious and nutritious with a heart-healthy meal plan for one person. Focus on simple recipes using whole grains, lean proteins, and fresh produce. Single-serving recipes or batch cooking can help manage portion sizes and reduce waste.

Stock your pantry with heart-friendly staples like beans, quinoa, and canned fish. These ingredients make it easy to whip up quick, balanced meals. Remember, planning your meals ahead can help maintain variety and keep your diet interesting and heart-healthy.

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Foods to eat

Whole Grains: Choose oats, brown rice, quinoa, and whole-grain bread for sustained energy and fiber.
Lean Proteins: Incorporate chicken, turkey, fish, and plant-based proteins like beans and lentils.
Healthy Fats: Include avocados, nuts, seeds, and olive oil to support heart health.
Fruits and Vegetables: Opt for a variety like berries, apples, spinach, and carrots for vitamins and antioxidants.
Low-Fat Dairy: Go for options like skim milk, low-fat yogurt, and reduced-fat cheese.

✅Tip

Consider using herbs and spices like turmeric and garlic for added flavor without extra sodium or unhealthy fats.

Foods not to eat

Processed Meats: Avoid sausages, bacon, and deli meats that are high in sodium and preservatives.
Refined Grains: Steer clear of white bread, white rice, and pastries that lack fiber and nutrients.
Sugary Beverages: Skip soda, sweetened juices, and energy drinks high in added sugars.
Trans Fats: Avoid margarine, shortening, and packaged snacks with partially hydrogenated oils.
High-Sodium Foods: Reduce intake of canned soups, salty snacks, and fast food which can raise blood pressure.

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Main benefits

Eating a heart-healthy meal plan for one person simplifies shopping and reduces food waste, which can save you money and time. You can customize your meals to perfectly match your taste preferences without having to compromise. This meal plan helps you avoid the hassle of batch cooking, making it easy to whip up fresh, delicious meals daily. Plus, it's great for managing portion control, reducing the risk of overeating.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

For a heart-healthy meal plan for one person, buying in bulk and freezing leftovers can be a lifesaver. Opt for seasonal fruits and veggies; they’re cheaper and fresher. Plan your meals and make a shopping list to avoid impulse buys. Store brands are often just as good as name brands. Also, try making your own snacks and avoiding processed foods, which are usually more expensive.

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Extra tips

Here are some heart-healthy snack choices for one person:

Sliced vegetables with hummus
Oatmeal topped with fresh berries
Whole grain toast with avocado spread
Mixed berries with a dollop of low-fat Greek yogurt
Air-popped popcorn lightly seasoned
Small handful of unsalted nuts
Low-fat cheese with apple slices

For a heart-healthy meal plan, drink water, herbal teas, and moderate amounts of coffee. Choose low-sodium vegetable juices or fresh fruit smoothies. Avoid sugary drinks and limit alcohol consumption. Skim milk or fortified plant-based milk can also be included.

Incorporate a variety of fruits, vegetables, whole grains, lean proteins like fish and poultry, and healthy fats from nuts and olive oil. Add legumes and seeds for fiber and proteins, and include leafy greens for vitamins. Snack on berries for antioxidants, and consider a handful of almonds or chia seeds for omega-3s and magnesium.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with blueberries, strawberries, chia seeds, and skim milk
Lunch:Grilled chicken breast with quinoa, steamed broccoli, and bell peppers
Dinner:Baked salmon with sweet potatoes and garlic spinach
Snack:Apple slices with almond butter
Calories🔥: 1800
Fat💧: 60g
Carbs🌾: 200g
Protein🥩: 120g

Day 2

Breakfast:Whole wheat toast with avocado and sliced tomatoes
Lunch:Tuna salad with kale, cucumbers, red onions, and olive oil dressing
Dinner:Grilled turkey breast with brown rice and steamed carrots
Snack:Low-fat yogurt with blueberries and walnuts
Calories🔥: 1750
Fat💧: 55g
Carbs🌾: 190g
Protein🥩: 130g

Day 3

Breakfast:Smoothie with spinach, strawberries, flaxseeds, and skim milk
Lunch:Lentil soup with carrots, tomatoes, and garlic
Dinner:Baked tuna steak with quinoa and steamed bell peppers
Snack:Orange slices with almonds
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 210g
Protein🥩: 110g

Day 4

Breakfast:Greek yogurt with chia seeds, blueberries, and walnuts
Lunch:Grilled chicken breast with brown rice and steamed broccoli
Dinner:Baked salmon with sweet potatoes and garlic kale
Snack:Apple slices with low-fat cheese
Calories🔥: 1850
Fat💧: 65g
Carbs🌾: 195g
Protein🥩: 125g

Day 5

Breakfast:Whole wheat toast with avocado and sliced tomatoes
Lunch:Black bean salad with kale, cucumbers, red onions, and olive oil dressing
Dinner:Grilled turkey breast with quinoa and steamed carrots
Snack:Low-fat yogurt with strawberries and almonds
Calories🔥: 1750
Fat💧: 55g
Carbs🌾: 190g
Protein🥩: 130g

Day 6

Breakfast:Smoothie with spinach, blueberries, flaxseeds, and skim milk
Lunch:Lentil soup with carrots, tomatoes, and garlic
Dinner:Baked tuna steak with brown rice and steamed bell peppers
Snack:Orange slices with walnuts
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 210g
Protein🥩: 110g

Day 7

Breakfast:Oatmeal with strawberries, chia seeds, and skim milk
Lunch:Grilled chicken breast with quinoa, steamed broccoli, and bell peppers
Dinner:Baked salmon with sweet potatoes and garlic spinach
Snack:Apple slices with almond butter
Calories🔥: 1800
Fat💧: 60g
Carbs🌾: 200g
Protein🥩: 120g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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