Plant-Based Heart Healthy Meal Plan

This is a nutrition plan packed with fibre-rich fruits, vegetables, legumes, whole grains, tofu, and healthy fats.

This program was created with the following key considerations:

• Low Saturated Fat: limits saturated fat to less than 16 grams per day, and the sources of this type of fat come from healthier foods like coconut oil, coconut yogurt, seeds, tahini, and chicken.

• Nourishing Fats: focusing on omega-3 and monounsaturated fatty acids

• Fibre: adequate amounts of dietary fibre intake is associated with lower blood pressure and reduced inflammation. This program provides a daily total fibre amount of up to 45 grams.

• Low Sodium: guidelines recommend restricting sodium to less than 2,000 milligrams (2g) per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. This program provides less than 1,000 milligrams of sodium daily for a majority of the plan.

• Plant Sterols: can help lower cholesterol by blocking the absorption of some of the cholesterol in food.

• Soy Protein: from foods like tofu and edamame for at least one meal per day. The other meals and snacks contain high fibre protein sources from black beans, chickpeas, and hummus.

This meal plan includes a

• plan

• collection of 15 recipes- meal and snack ideas

• itemized grocery list

I hope that this plan provides you with inspiration!