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7 days of heart-healthy eating

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Good heart health begins with a nutritious diet rich in Omega-3 essential fatty acids. Our week of heart-healthy menus has been created to get you started. If you can include these omega-rich foods in your menu plan once or twice a week, you’ll be making an excellent choice for your heart!

Day 1

Breakfast
2 slices flaxseed bread, toasted
Top with 2 scrambled or poached Omega-3 enriched eggs
1 cup low-fat Omega-3 enriched milk, unsweetened soy beverage or almond milk


Morning Snack
100 g plain Omega-3 enriched yogurt
Top with 1 Tbsp. ground flaxseed
½ cup organic berries
1 cup green tea

Lunch
Spinach salad topped with 6 oz. mackerel, canned in olive oil
Mix with walnuts and avocado, tomato and cucumber slices
Lightly drizzle with extra virgin olive oil and balsamic vinegar

Afternoon Snack
1 or 2 thin slices Omega-3 enriched cheese
5 or 6 whole-grain crackers
1 cup low-fat Omega-3 enriched milk, unsweetened soy beverage or almond milk

Dinner
Grilled wild salmon
1 cup vegetables, stir-fried in 2 tsp. canola oil
½ cup brown rice
1 cup green tea

Day 2

Breakfast
1 cup steel-cut oats
Top with 1 Tbsp. ground flaxseed
½ cup organic berries
1 cup low-fat Omega-3 enriched milk, unsweetened soy beverage or almond milk

Morning Snack
10 raw almonds
1 organic apple
1 cup green tea

Lunch
1 toasted whole-grain pita
Top with 1 slice Omega-3 enriched cheese and ½ avocado, sliced
Small garden salad topped with slices of cucumber and tomato
Lightly drizzle with extra virgin olive oil and balsamic vinegar

Afternoon Snack
2 Tbsp. hummus
Carrot sticks, celery sticks and red pepper slices

Dinner
Grilled chicken breast
1 cup steamed broccoli
Toss with 1 garlic clove browned in 2 tsp. extra virgin olive oil
½ cup brown rice

Day 3

Breakfast
Blended fruit smoothie:
¾ cup fresh or frozen organic berries
1 cup unsweetened soy beverage or almond milk
2 Tbsp. ground flaxseed
1 scoop protein powder

Morning Snack
¾ cup plain Greek yogurt
Top with 2 Tbsp. slivered almonds
1 cup green tea

Lunch
Romaine salad topped with ½ cup mixed beans and 2 Tbsp. crumbled feta. Add other chopped vegetables as desired.