Heart-Healthy Meal Plan - 1200-Calorie

Sep 27, 2026

Heart-healthy 1200-calorie meal plans designed by EatingWell’s Test Kitchen experts and registered dietitians to support cardiovascular health while staying within an individualized calorie target. The plans focus on “good taste” and “good health,” emphasizing nutrient adequacy such as calcium and fiber, while limiting saturated fat, trans fat, refined grains, sodium, dietary cholesterol, and added sugars. Menus include fruits and vegetables, no- and low-fat milk options, and flexible customization with leftover-friendly practicality. A calculation guide helps select the right plan level.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages33

Reading Time1 h 23 min

AccessFree to download

Week 1

Meal Plan

Shopping List

Week 2

Meal Plan

Shopping List

Week 3

Meal Plan

Shopping List

Week 4

Meal Plan

Shopping List

Recipes

Dinner: Vegetarian

Dinner: Fish & Seafood

Dinner: Poultry

Dinner: Meat

Salad Dressings

Recipe Index

Eati1g Well for H200ear-t HealthCaeal Planorie Level Table of Contents Week 1 Meal Plan ............................................................................................................................................6 Shopping List .....................................................................................................................................7 Week 2 Meal Plan ............................................................................................................................................8 Shopping List .....................................................................................................................................9 Week 3 Meal Plan .......................................................................................................................................... 10 Shopping List ................................................................................................................................... 11 Week 4 Meal Plan .......................................................................................................................................... 12 Shopping List ................................................................................................................................... 13 Recipes Dinner: Vegetarian ........................................................................................................................... 14 Dinner: Fish & Seafood ...................................................................................................................18 Dinner: Poultry .................................................................................................................................22 Dinner: Meat .....................................................................................................................................27 Salad Dressings ...............................................................................................................................29 Recipe Index .............................................................................................. 31 The information and meal plans provided in this document are not intended to be a substitute for professional medical advice. Always consult with your physician or other qualified health provider before beginning a meal plan. Recipes and meal plans were analyzed using The Food Processor® SQL Nutrition Analysis Software (version 10.9.0) from ESHA Research, Salem, OR. © 2013 Eating Well, Inc. All rights reserved. Cover & recipe photography by Ken Burris. Brought to you by Million Hearts® White Bean Soup (Fassoulatha), page 17 Welcome to Yes, of course you care about your heart plan designed to keep it healthy—so and you’re happy to follow an eating long as the food doesn’t taste like cardboard… and the plan doesn’t involve cooking a dozen recipes in a single day or stopping at 17 different stores to get your groceries. In short, you’re looking for a heart-healthy eating plan that is delicious and “doable.” These meal plans are all that and more. Developed by EatingWell’s team of Test Kitchen experts and registered dietitians, the plans meet high standards for “good taste” and “good health.” They’re designed to keep you at a calorie target that’s right for you and help you get enough of nutrients you might be falling short on, such as calcium and fiber. On the flip side, the plans limit nutrients that, when eaten in excess, are linked with heart disease. Per the recommendations of the 2010 Dietary Guidelines for Americans , we’ve limited saturated fat, trans fat, refined grains, sodium, dietary cholesterol and added sugar. The meal plan includes a variety of fruits and vegetables and no and low-fat milk. The plans also keep added sugars—we’re talking honey, molasses, etc. , as well as refined white sugar—to a minimum. 􀃔 Hint: Start the plan on a Sunday. The

FAQs

How are the daily calorie targets determined for this program?

Multiply your current weight by 12 to estimate calories needed per day for weight maintenance. To lose about 1 pound per week, subtract 500 calories; to lose about 2 pounds per week, subtract 1,000, and round up to 1,200 if the result is lower.

What nutritional limits does the 1200-calorie plan follow to support heart health?

The plan limits saturated fat, trans fat, refined grains, sodium, dietary cholesterol, and added sugar, while including fruits and vegetables and no- or low-fat milk.

What guidance is given for choosing between different plan levels?

Start with the level closest to your calculated calorie target (1,200, 1,500, 1,800, 2,000, or 2,200). If you’re between two levels, select either; weight loss may be faster at the lower level, and a higher level may be appropriate if you exercise regularly.

Sep 27, 2026

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