Healthy Heart Meal Plan

A nutrition plan packed with fiber-rich fruits, vegetables, legumes, whole grains, lean protein, and healthy fats.

This program features heart-healthy foods, taking inspiration from recommended cardiovascular eating patterns such as the Mediterranean Diet, Portfolio Diet, and DASH diet.

Our Heart Health Program uses extra virgin olive oil as its main cooking oil. It incorporates fruits, vegetables, whole grains, oats, and legumes to provide a high-fiber diet. The plan also includes fatty fish such as salmon and plant-based fats from avocado. It incorporates nuts to provide healthy unsaturated fats while keeping saturated fat to a minimum. Sodium is limited.

DAIRYFREE EGGFREE GLUTENFREE SOYFREE

#1 Meal Plan

Breakfast - Kale & Peach Smoothie, Carrot Cake Baked Oatmeal, Roasted Apples & Blueberries, Oat Pancakes, Blueberry Coconut Chia Pudding, Chocolate Protein Baked Oatmeal, Masala Chai Smoothie

Lunch - Carrot & Mixed Bean Salad with Tahini Dressing, Creamy Carrot & Cumin Pasta, Lemony Dill Veggie Sandwich, One Pot Spinach & Artichoke Pasta, Thai Chicken Peanut Salad, Port & spinach Noodle Soup, Cumin Chicken & Zucchini with Rice

Dinner - Dominican chicken Stew, Steak & Berry Salad, BBQ Steak Tacos with Salsa Verde, Harissa Spiced Meatballs, Beef Taco Lettuce Wraps, Three Bean Salad, lemon & Asparagus Chicken Skillet

#2 Meal Plan

Breakfast - Matcha Overnight Oats, Pineapple coconut Baked Oatmeal, 10 Minute Stovetop Peach Crisp, Broccoli Potato Bites, Banana Bread Mug Cake, Cassava Coconut Pancakes, Apple & Sweet Potato Hash,

Lunch - Turkey & Mushroom Cauliflower Risotto, Japanese Green Tea Rice with Salmon, Tahini Chopped Salad, Meal Prep Chicken & Cilantro Lime Quinoa, Beef & Apple Lettuce Wraps, Beef Show mein, Sweet Potato Quesadillas

Dinner - Pesto Shrimp with Rice & Peas, Creamy Mushroom & Parsnip Skillet, Chicken, Kale & Sweet Potato Skillet, Ginger Chicken Bowl, Chicken & Veggies with Bacon, Mediterranean Tuna Salad, Cuban Mojo Pork Roast.

Adding Snacks

If you would like to add snacks to your weekly menu we have two plans easy to follow Snack Meal Plans you can choose from.

Snacks #1 - Cardamom & Lime Rice Pudding, Baked Veggie Pakoras, Chocolate Chip Oat Bites, Strawberry Basil Sorbet, Carrot Cake Bites, Banana Pudding, Chocolate Drizzled Cookie Dough Bites, Sunflower Seed Butter Rice Puff Squares, Pecan Trail Mix, Blueberry Coconut Yogurt Popsicles, Apple Turmeric Smoothie, Chocolate Pistachio Protein Balls, No Bake Chocolate Cashew Bites, Chocolate Covered Stuffed Dates

Snacks #2 - Apple Cinnamon Oatmeal Cups, Paprika Plantain with Hummus (Banana), Lemon Ginger Smoothie, Peanut Butter Pear Bites, Roasted Chickpeas, Tropical Smoothie Bowl, Peanut Butter & Banana Chia Pudding, Peach Yogurt Parfait, Pumpkin Pie Fat Bombs, Papaya with Yogurt & Walnuts, Peanut Butter Banana Muffin Brownie Bites, Pumpkin Cinnamon Mini Muffins, Turmeric Coconut Fat Bombs, Pumpkin Cinnamon Breakfast Cookies

Design your own to meet your Dietary needs

What is also great about their "7 Day downloadable Meal Plans" is you can design them to suit your needs.  If you don't like mushrooms, easy they can alter the menu so you get recipes with no mushrooms.  Same if you are allergic to any foods, let's say nuts - they can do meal plans that don't contain nuts.  Anything you want to change from these 7 Day meal plans is easy.  A small fee will apply ($20) but you have that recipe forever.

These meal plans are designed for 2, 4 or 6 people.  If you would like meal plans for 5, 7 or even 10 people they can do that as well.  If you want Vegan recipes or Pescatarian recipes, they can do that too.  (above fee applies, but if a completely new menu is needed a fee of $50 applies - the cost includes the 7 Day Meal plan menu you have designed).

If you would like to change any of the menus, please email info@thegreengingko.com.au and they will be happy to help.

Once payment has been received you will be emailed your chosen 7-Day Menu Plan and away you go.

Need more personalized dietary advice

The Green Gingko is our Practitioner sister company.  If you are wanting to have a Meal Plan designed for you and you are not sure which foods to eat, or if you have any digestive issues like bloating, cramping, reflux, or heart burn or if you would like help with any other issue, you can make an appointment to see their Naturopath/Herbalist/Nutritionist who will be able to help you.  Email them at info@thegreengingko.com.au to make an appointment