If you’ve had a heart attack or are living with heart disease, you already know: what you eat matters. A lot. But eating for your heart doesn’t mean living on lettuce or giving up flavour. In fact, it can be colourful, comforting, and incredibly satisfying.
This simple daily heart-healthy meal plan is designed to help you make confident food choices—without confusion or stress. It’s full of everyday ingredients, easy recipes, and smart swaps that support a strong heart, stable energy, and better health.
And the best part? You can download a FREE printable version of this plan at the end of the post. It’s fridge-friendly, checklist-ready, and super practical whether you’re cooking for one or feeding a family.
What Makes This Meal Plan Heart-Healthy?
Heart-healthy meals are built on some simple pillars:
- ✅ Whole, minimally processed foods
- ✅ Lots of vegetables and fruit
- ✅ Whole grains instead of white carbs
- ✅ Lean proteins like fish, legumes, or poultry
- ✅ Healthy fats from nuts, seeds, olive oil, and avocado
- ✅ Low sodium and minimal added sugar
- ✅ Sensible portions to support healthy weight
This plan sticks to those principles while still being easy to follow and flexible.
Your Full Daily Heart-Healthy Meal Plan
Let’s walk through a full day of balanced meals, including US and Metric measurements so you can follow it wherever you live.
🌅 Breakfast: Berry & Oat Porridge Bowl
Ingredients:
- ½ cup (45g) rolled oats
- 1 cup (240ml) unsweetened almond milk (or low-fat milk)
- 1 tbsp (10g) chia seeds
- ½ tsp (1g) ground cinnamon
- ½ cup (75g) fresh or frozen berries (blueberries, raspberries, or a mix)
- 1 tsp (5ml) honey or maple syrup (optional)
- 1 tbsp (7g) chopped walnuts
Instructions:
- In a small saucepan, combine oats, milk, chia seeds, and cinnamon.
- Bring to a gentle boil, then reduce heat and simmer for 5–7 minutes, stirring occasionally.
- Stir in berries and warm through.
- Serve with a drizzle of honey and sprinkle with chopped walnuts.
Why It’s Heart-Healthy:
Oats contain beta-glucan, a soluble fibre that helps lower LDL (“bad”) cholesterol. Berries are rich in antioxidants. Walnuts give you a boost of plant-based omega-3s.
☕ Mid-Morning Snack: Apple & Nut Butter
Ingredients:
- 1 medium apple (about 150g)
- 1 tbsp (16g) unsweetened almond or peanut butter
Why It’s Heart-Healthy:
Apples are high in fibre and polyphenols that support heart health. Nut butter adds protein and healthy fats to keep you satisfied.
Tip: Look for nut butters with no added sugar, salt, or palm oil.
🥗 Lunch: Mediterranean Chickpea Salad
Ingredients:
- 1 cup (165g) canned chickpeas, rinsed and drained
- ½ cup (75g) chopped cucumber
- ½ cup (75g) cherry tomatoes, halved
- ¼ small red onion (about 25g), finely sliced
- 2 tbsp (20g) chopped olives
- A handful of fresh parsley or basil
- 1 tbsp (15ml) extra virgin olive oil
- Juice of ½ lemon (about 1 tbsp / 15ml)
- Pinch of black pepper and sea salt (optional)
Instructions:
- Combine all ingredients in a bowl.
- Toss with olive oil and lemon juice.
- Let sit 5–10 minutes before serving to allow flavours to develop.
Optional Side:
A slice of wholegrain bread (1 oz / 30g) or 5–6 whole wheat crackers.
Why It’s Heart-Healthy:
Chickpeas provide fibre and plant-based protein. Olive oil and fresh vegetables are core components of the Mediterranean diet, linked to a reduced risk of heart disease.
🍵 Afternoon Snack: Hummus & Carrot Sticks
Ingredients:
- ¼ cup (60g) hummus
- 2 medium carrots (about 100g), peeled and sliced into sticks
Why It’s Heart-Healthy:
Hummus is packed with fibre, protein, and healthy fats. Carrots are crunchy, naturally sweet, and great for stabilising blood sugar.
Tip: Choose hummus made with olive oil and no added preservatives or make your own.
🍽️ Dinner: Grilled Salmon with Quinoa & Steamed Greens
Ingredients:
- 1 salmon fillet (4 oz / 120g)
- ½ cup (90g) cooked quinoa
- 1 cup (100g) steamed broccoli or green beans
- 1 tbsp (15ml) extra virgin olive oil
- Juice of ½ lemon (about 1 tbsp / 15ml)
- Optional: Fresh herbs (dill, parsley, or thyme)
Instructions:
- Season salmon with pepper, lemon juice, and herbs.
- Bake at 375°F (190°C) for 12–15 minutes or pan-sear for 4–5 minutes per side.
- Serve with quinoa and steamed greens. Drizzle olive oil over the vegetables.
Why It’s Heart-Healthy:
Salmon is rich in omega-3 fatty acids, which help lower triglycerides and support healthy blood vessels. Quinoa is a complete plant protein high in fibre.
🍫 After-Dinner Treat: Dark Chocolate Square
Ingredients:
- 1 small square (10g / ⅓ oz) dark chocolate (70% cocoa or higher)
Why It’s Heart-Healthy:
Dark chocolate in moderation may improve circulation and reduce inflammation. Just keep it to one square to avoid excess saturated fat and sugar.
Tip: Enjoy with a warm cup of herbal tea like hibiscus or chamomile.
💧 Daily Hydration Guide
Good hydration helps control blood pressure and supports circulation. Here’s what your day could look like:
- Morning: 1 glass (250ml / 8 oz) water with lemon
- Throughout the Day: 6–8 glasses (1.5–2 litres or 50–68 oz) of water
- Optional Extras: Herbal teas, a splash of 100% fruit juice in water, or sparkling water with sliced citrus
Avoid sugary sodas and energy drinks. If you drink coffee, stick to 1–2 cups a day.
🖨️ Get Your Free Daily Meal Planner
Want to make heart-healthy eating a daily habit? Download your FREE printable Daily Meal Planner now.
👉 [Click here to download your Heart-Healthy Daily Meal Plan PDF]
(Add your download link or email sign-up form here.)
The planner includes:
- Meal slots for breakfast, lunch, dinner, and snacks
- Hydration tracker
- Daily goals checklist
- Room to personalise your own meals and notes
Print it. Stick it to your fridge. Or keep it on your phone for shopping trips and meal prep.
👍 Tips for Staying on Track
🥣 1. Batch Prep Breakfasts & Lunches
Overnight oats, big-batch salads, and cooked grains save you time and keep you away from convenience foods.
🧂 2. Reduce Salt, Increase Flavour
Use garlic, lemon juice, herbs, spices, and vinegar to boost flavour without piling on the sodium.
🔎 3. Be a Label Detective
Scan for sneaky ingredients like hydrogenated oils, added sugars, or high sodium in sauces and packaged snacks.
🍽️ 4. Keep Snacks Ready
Having healthy options within arm’s reach helps you avoid vending machines and takeaways.
🧘 5. Eat Slowly and Mindfully
Put your fork down between bites, breathe, and enjoy. It supports digestion and prevents overeating.
🧠 FAQs: You Asked, We Answered
❓Can I swap the salmon for another protein?
Absolutely! Try grilled tofu, skinless chicken breast, or tinned sardines in water. You can even go meatless with lentil patties or veggie stir-fry.
❓Is this plan good for people with high blood pressure or diabetes?
Yes! The low sodium, high fibre, and low added sugar content make it suitable for managing blood pressure and blood sugar. Always check with your doctor for personal advice.
❓Can I use dairy alternatives?
Of course. Unsweetened oat, almond, or soy milk work great. Just watch out for added sugars and flavourings.
❓Can I prep this ahead of time?
Yes! Cook quinoa, chop veggies, and store them in containers in the fridge. Breakfast oats and salads can be prepped in batches for 3–4 days.
💬 Final Thoughts
You don’t need a cupboard full of supplements or a degree in nutrition to protect your heart. You just need real food, a little planning, and a daily rhythm that supports your goals.
This heart-healthy meal plan offers a simple, sustainable way to eat well every day. Start with one day, then try a full week. Little by little, these habits add up to big changes.
And remember: eating for your heart doesn’t mean giving up pleasure. With the right plan, it means more energy, more flavour, and more life.
💚 Download your free Daily Meal Plan now and give your heart the care it deserves.
Got questions? Drop them in the comments or send me a message—I’d love to hear how you’re doing.
Stay strong,
Monty
Founder of lifeafteraheartattack.com