5-Day Meal Planner. Day 1

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1 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., (Accessed Dec. 20, 202). Day Grape Banana Smoothie slice whole wheat toast with ½ tsp butter Reduced fat (2%) cheese stick 7 low-sodium whole wheat crackers /2 cups diced melon and blueberries Roasted Fennel, Pear & Arugula Salad with Balsamic-Grape Vinaigrette 3 oz. canned tuna packed in water, drained, on whole wheat roll with tsp low-fat mayonnaise medium orange cup (8 oz.) Roasted Turkey Tenderloin with Onion-Apple Compote cup cooked quinoa, seasoned with tsp extra virgin olive oil and ½ tsp dried parsley ½ cup cooked frozen green beans with tbsp slivered almonds cup fruit salad (¼ cup each sliced strawberries and grapes, and ½ cup canned pineapple chunks in juice, drained) with 2 tsp light whipped topping 4 sticks celery 2 tbsp hummus 7 unsalted pretzels (about ¼ cup)

2 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., (Accessed Dec. 20, 202). Day 2 scrambled egg, seasoned with a dash of black pepper slice whole wheat toast with ½ tsp butter ½ grapefruit with ¼ tsp sugar Creamy Cheddar Spread apple, sliced Mediterranean vegetable sandwich: ¼ cup sliced zucchini, steamed in microwave 2 tbsp hummus ¼ avocado mashed slice tomato 2 tbsp (½ oz.) crumbled feta cheese whole wheat English muffin or whole wheat deli flat, toasted cup (8 oz.) Welch s 00% Grape Juice made with Grape Infused Beef Kebabs Over Basmati Rice ½ cup frozen peas Side salad: 2 cups mixed salad greens tbsp olive oil and 2 tsp balsamic vinegar tbsp each of sunflower seeds, canned yellow corn and canned black beans Layered Summer Fruit Salad with Grape Juice, Ginger and Lime Syrup 6 celery sticks 2 tbsp peanut butter or soy/sunflower butter cup

3 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., (Accessed Dec. 20, 202). Day 3 cup oatmeal (prepared with cup/8 oz. ) banana tsp brown sugar cup (8 oz.) Welch s 00% Grape Juice made with cup (6-8 oz.) non-fat vanilla Greek yogurt cup mixed berries 3 oz. baked salmon seasoned with herbs and lemon slices Roasted Acorn Squash and Grapes with Walnuts cup whole wheat bow tie pasta and ¼ cup cherry tomatoes tossed with tbsp extra virgin olive oil, tsp fresh lemon juice and ½ tsp minced garlic Poached Pears in Purple Grape Juice tbsp light whipped topping Turkey sandwich: 2 oz. low-sodium turkey deli meat slice provolone or muenster cheese (½ oz.) large romaine lettuce leaf slice medium tomato tsp mustard 2 slices whole wheat bread cup baby carrots 2 cups unsalted popcorn orange

4 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., (Accessed Dec. 20, 202). Day 4 Waffles with Blueberry-Maple Sauce and Vanilla Bean cup (8 oz.) banana ½ cup canned peaches in juice, drained /3 cup low-fat cottage cheese Roasted Chicken with Harvest Fruit and Vegetable Chutney ½ cup roasted Brussels sprouts small baked potato with ½ tsp butter cup (8 oz.) Welch s 00% Grape Juice made with Frozen 00% fruit juice pop Veggie-stuffed pita: ¼ cup cucumber slices 2 large tomato slices ¼ orange bell pepper, sliced ½ cup shredded lettuce tbsp crumbled feta cheese tbsp reduced-fat balsamic dressing 7 unsalted pretzels (about ¼ cup) apple 24 unsalted almonds ( oz.) 2 tbsp raisins cup (8 oz.) milk

5 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., (Accessed Dec. 20, 202). Day 5 /2 cups toasted oats cereal cup (8 oz.) orange cup (6-8 oz.) low-fat fruit yogurt tbsp low-fat granola cup (8 oz.) Welch s 00% Grape Juice made with Fresh Grape and Cheddar Salad with Grape Yogurt Dressing topped with 3 oz. grilled chicken breast ½ cup applesauce cup unsalted popcorn Water Baked tilapia filet (3 oz.) seasoned with tsp each lemon juice, dry herb blend and white cooking wine (or Welch s 00% White Grape Juice) Sautéed Chard in Garlic ½ cup frozen butternut squash, cooked in microwave cup long grain brown rice snack cup (3 oz.) fat-free, sugar-free chocolate pudding 2 squares (2-/2 inch each) graham crackers ½ cup sugar snap peas tbsp low-fat ranch dressing

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