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4-day “heart healthy” meal plan |
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Daily allowances...
Each day you are allowed either:
- 1 pint (500ml) of skimmed milk
- ½ pint (250ml) semi skimmed milk
- 1 pint (500ml) soy milk with added calcium
- 30g (1oz) plant sterol/stanol spread. This provides the 2g of plant sterols/stanols which can lower LDL cholesterol by 10%
- Use on bread, in cooking or on vegetables. Remember to use up all your allowance to gain the cholesterol-lowering effect.
Day 1:
Breakfast:
- Oat-based muesli with milk from allowance
- ½ glass of apple juice mixed with plain or sparkling water
- 1 Handfull of dates and walnuts
- Jacket potato with plant sterol spread. Fill with flaked tuna with sweetcorn. Side salad with a little olive oil and balsamic vinegar or a low-calorie dressing. Orange
- Roasted teacake with plant sterol spread
- *Vegetarian Chilli with brown rice and sweetcorn
- Hot or cold milk from allowance
Day 2:
Breakfast:
- Porridge made with milk from allowance, sprinkled with a tablespoon of dried fruit
- Pear
- Baked beans on wholegrain toast with plant sterol spread
- Small banana with ½ handfull of walnuts and raisins
- Slice of malt/fruit bread with plant sterol spread
- *Baked cod, spinach, broccoli and carrots. Roll with pant sterol spread
- Stewed apple with prunes served with plain low-fat yoghurt
- Hot or cold milk from allowance
Day 3:
Breakfast:
- Wholegrain cereal topped with sliced banana and with milk from allowance
- 2 satsumas, clementines or mandarins
- Wholegrain Hummus and salad sandwich.
- Plain low-fat yoghurt with chopped soft fruit and a sprinkle of muesli or crunchy granola
- Scone spread with plant sterol spread and strawberry jam
- *Chicken Pasta, green salad with low calorie or olive oil-based dressing
- Fruit salad
- Hot or cold milk from allowance
Day 4:
Breakfast:
- Wholegrain toast with plant sterol spread and jam or marmalade.
- Chopped soft fruit with plain low-fat yoghurt
- 1 handful of almonds or brazil nuts
- Red lentil & butternut squash soup. Crusty wholegrain bread with pant sterol spread.
- Banana
- Toasted wholegrain pitta bread with hummus
- *Salmon steak with new potatoes, *creamed butter beans, carrots, and cauliflower
- Stewed rhubarb with 1 scoop of vanilla ice cream
- Hot or cold milk from allowance
Make the most of what’s in season
The following are either in, coming in to season or available from store during the winter months.
Fruit: Apples, Pears, Forced Rhubarb
Vegetables: Beetroot, Broccoli, Brussels Sprouts, Green cabbage, Red cabbage, Celeriac, Carrots, Cauliflower, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Pumpkin, Shallots, Spinach, Swede, Turnip,
Make the most of frozen or canned peas, sweetcorn and spinach and canned and dried fruits.
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