Ingredients:

• 1 cup plain Greek yogurt
• ⅓ cup blueberries
• ⅓ cup strawberries, sliced
• 1 tablespoon pistachios, chopped
• 1 teaspoon honey

Instructions:

1. Spoon the Greek yogurt into a bowl. For the best texture, use full‑fat or 2% yogurt.
2. Scatter the blueberries and sliced strawberries evenly over the yogurt.
3. Sprinkle the chopped pistachios on top.
4. Drizzle the honey over the fruit and yogurt. If your honey is thick, warm the spoon under hot water to help it drizzle.
5. Serve immediately and enjoy the contrast of creamy, sweet, and crunchy.

Why it supports the plan: Greek yogurt provides protein that helps stabilize energy levels. Berries contribute antioxidants that support blood vessel health, while pistachios provide healthy fats associated with heart health.

Ingredients:

• 1 can tuna (5 oz), drained
• ½ cup canned cannellini beans, rinsed and drained
• ½ cup cherry tomatoes, halved
• ⅓ cup cucumber, diced
• 1 tablespoon red onion, finely chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon parsley, chopped
• ¼ teaspoon salt, ⅛ tsp black pepper

Instructions:

1. In a medium bowl, combine the drained tuna, cannellini beans, cherry tomatoes, cucumber, and red onion.
2. In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper until emulsified.
3. Pour the dressing over the salad and toss gently until everything is evenly coated.
4. Sprinkle with fresh parsley just before serving. This salad can be served immediately or chilled for 15 minutes for a cooler version.

Why it supports the plan: Beans provide fiber that can help support cholesterol balance, while olive oil contributes heart‑healthy fats. Tuna adds lean protein to keep meals satisfying and balanced.

Ingredients:

• 1 boneless chicken breast (5 oz)
• 1 cup broccoli florets
• 1 cup potatoes, cubed (½‑inch)
• 1 tablespoon olive oil, divided
• 1 garlic clove, minced
• 1 tablespoon lemon juice
• ½ teaspoon dried oregano
• ¼ teaspoon salt, ⅛ tsp black pepper

Instructions:

1. Preheat oven to 425°F. On a baking sheet, toss the cubed potatoes with half the olive oil, a pinch of salt, and pepper. Roast for 15 minutes.
2. Remove the sheet, add the broccoli florets to the pan, and toss with the potatoes. Return to the oven for another 10 minutes, until vegetables are tender and lightly browned.
3. Meanwhile, in a small bowl, mix the minced garlic, lemon juice, oregano, and remaining olive oil.
4. Season the chicken breast with salt and pepper. Heat a skillet over medium heat and cook the chicken for 5–6 minutes per side, until the internal temperature reaches 165°F.
5. During the last minute of cooking, spoon the lemon‑garlic mixture over the chicken, letting it sizzle and coat the meat.
6. Serve the chicken alongside the roasted potatoes and broccoli, spooning any pan juices over the top.

Why it supports the plan: Chicken provides lean protein, while broccoli and potatoes provide potassium and fiber—nutrients associated with supporting blood pressure and cardiovascular health.

Ingredients:

• 1 slice whole-grain bread
• ½ avocado
• 2 large eggs
• 1 teaspoon lime juice
• pinch of chili flakes
• pinch of salt

Instructions:

1. Bring a small pot of water to a gentle boil. Carefully lower in the eggs and cook for exactly 7 minutes (for jammy yolks) or 9 minutes (for firmer yolks).
2. While the eggs cook, toast the bread until golden and crisp.
3. Transfer the cooked eggs to a bowl of ice water for 2 minutes to stop the cooking, then peel carefully.
4. In a small bowl, mash the avocado with the lime juice and a pinch of salt. Spread the mixture evenly over the toast.
5. Slice the peeled eggs in half lengthwise and place them on top of the avocado.
6. Sprinkle with chili flakes and serve immediately.

Why it supports the plan: Avocados provide potassium and heart‑healthy fats that help support circulation and healthy blood pressure.

Ingredients:

• ½ cup cooked brown rice (warmed)
• ½ cup canned black beans, rinsed and drained
• ¼ avocado, sliced
• ¼ cup corn kernels (fresh, frozen, or canned)
• 1 tablespoon cilantro, chopped
• 1 tablespoon lime juice
• 1 teaspoon olive oil
• pinch of salt

Instructions:

1. If you haven’t already, warm the cooked brown rice in the microwave or a small saucepan with a splash of water.
2. In a small pan or microwave, warm the black beans and corn together until heated through (about 1–2 minutes).
3. Place the warm rice in a bowl. Top with the black beans, corn, and sliced avocado.
4. Drizzle with olive oil and lime juice. Sprinkle with chopped cilantro and a pinch of salt.
5. Toss gently before eating, or enjoy as a composed bowl.

Why it supports the plan: Beans provide fiber that supports cholesterol balance, while brown rice offers complex carbohydrates that promote steady energy levels.

Ingredients:

• 1 chicken breast (5 oz), sliced into strips
• ½ cup bell peppers (mix of colors), sliced
• ¼ cup corn kernels
• ½ cup cooked rice (warmed)
• 1 teaspoon olive oil
• ½ teaspoon ground cumin
• ¼ teaspoon paprika
• pinch of salt
• squeeze of fresh lime

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the sliced chicken and season with cumin, paprika, and salt. Cook for 5–6 minutes, stirring occasionally, until the chicken is nearly cooked through.
2. Add the sliced bell peppers and corn to the skillet. Continue cooking for another 3–4 minutes, until the vegetables are softened and the corn has a few charred spots.
3. While the chicken and vegetables cook, warm the cooked rice.
4. Spoon the rice into a bowl and top with the chicken fajita mixture.
5. Finish with a generous squeeze of fresh lime juice and serve.

Why it supports the plan: Balanced meals with lean protein, fiber, and vegetables support metabolic health, which plays a key role in overall cardiovascular wellness.

Ingredients:

• ½ cup rolled oats
• 1 cup milk (or water)
• ½ banana, sliced
• 1 tablespoon sliced almonds
• ½ teaspoon cinnamon
• 1 teaspoon honey

Instructions:

1. In a small saucepan, combine the oats, milk (or water), and cinnamon. Bring to a gentle simmer over medium heat.
2. Reduce the heat to low and cook for 5–7 minutes, stirring occasionally, until the oatmeal thickens to your liking.
3. Pour the oatmeal into a bowl. Top with banana slices and sliced almonds.
4. Drizzle with honey just before serving. Eat warm.

Why it supports the plan: Oats contain soluble fiber that is widely associated with supporting healthy cholesterol levels.

Ingredients:

• ½ cup cooked rice (warmed)
• 1 can tuna (5 oz), drained
• ⅓ cup cucumber, thinly sliced
• ⅓ cup shredded carrots
• 1 teaspoon sesame oil
• 1 teaspoon low‑sodium soy sauce
• 1 teaspoon grated fresh ginger

Instructions:

1. Place the warm cooked rice in a bowl.
2. In a small bowl, mix the drained tuna with sesame oil, soy sauce, and grated ginger until well combined.
3. Spoon the tuna mixture over the rice.
4. Arrange the sliced cucumber and shredded carrots on the side.
5. Serve immediately, mixing everything together as you eat.

Why it supports the plan: Tuna provides lean protein and omega‑3 fats that help support heart health and circulation.

Ingredients:

• 5 oz chicken breast, thinly sliced
• 1 cup broccoli florets
• ⅓ cup carrots, thinly sliced
• 1 garlic clove, minced
• 1 teaspoon grated fresh ginger
• 1 tablespoon low‑sodium soy sauce
• 1 teaspoon olive oil
• ½ cup cooked rice (for serving)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium‑high heat. Add the sliced chicken and cook for 4–5 minutes, stirring often, until nearly cooked through.
2. Add the minced garlic and grated ginger, and stir for 30 seconds until fragrant.
3. Add the broccoli florets and sliced carrots. Stir‑fry for 4–5 minutes until the vegetables are crisp‑tender.
4. Pour the soy sauce over the stir‑fry and toss to coat everything evenly. Cook for another minute.
5. Serve immediately over the warm cooked rice.

Why it supports the plan: Vegetables like broccoli and carrots provide antioxidants and potassium that help support blood vessel health.

Ingredients:

• ½ cup rolled oats
• ½ cup milk (dairy or plant‑based)
• ⅓ cup plain Greek yogurt
• ⅓ cup mixed berries (fresh or frozen)
• 1 tablespoon walnuts, chopped
• 1 teaspoon honey

Instructions:

1. In a jar or container with a lid, combine the oats, milk, Greek yogurt, and honey. Stir well until fully mixed.
2. Seal the container and refrigerate overnight, or for at least 6 hours.
3. In the morning, give the oats a stir. If the mixture is too thick, add a splash more milk.
4. Top with fresh berries and chopped walnuts just before serving.

Why it supports the plan: Oats and walnuts provide fiber and healthy fats that support heart health.

Ingredients:

• 1 whole wheat tortilla (8‑inch)
• 3 tablespoons hummus
• ½ cup roasted vegetables (zucchini, bell peppers)
• ⅓ cup cucumber, thinly sliced
• handful of fresh spinach

Instructions:

1. Lay the tortilla flat on a clean work surface. Spread the hummus evenly over the entire surface, leaving a 1‑inch border around the edges.
2. Arrange the roasted vegetables, cucumber slices, and spinach in a line down the center of the tortilla.
3. Fold the sides inward, then roll tightly from the bottom to form a secure wrap.
4. Slice in half diagonally and serve immediately, or wrap in foil for an on‑the‑go lunch.

Why it supports the plan: Chickpeas (in hummus) provide fiber that supports cholesterol balance.

Ingredients:

• 5 oz chicken breast
• ½ cup canned chickpeas, rinsed and drained
• 1 teaspoon olive oil
• ½ teaspoon ground cumin
• ½ teaspoon paprika
• 2 tablespoons plain Greek yogurt
• 1 teaspoon lemon juice

Instructions:

1. Season the chicken breast on both sides with cumin, paprika, and a pinch of salt.
2. Heat the olive oil in a skillet over medium heat. Cook the chicken for 5–6 minutes per side, until fully cooked and golden. Let rest for 5 minutes, then slice.
3. In the same skillet, add the chickpeas and warm them for 2 minutes, stirring occasionally, to absorb the spices.
4. In a small bowl, mix the Greek yogurt with lemon juice to make a quick sauce.
5. Serve the sliced chicken and warm chickpeas with the lemon yogurt sauce drizzled on top.

Why it supports the plan: Chickpeas provide fiber and plant nutrients that help support cholesterol and metabolic health.

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 2 tablespoons feta cheese, crumbled
• 1 teaspoon olive oil
• 1 slice whole‑grain toast (for serving)

Instructions:

1. Toast the bread and set aside.
2. In a bowl, whisk the eggs with a pinch of salt and pepper.
3. Heat the olive oil in a nonstick skillet over medium heat. Add the spinach and cook for about 1 minute, until wilted.
4. Pour the eggs into the skillet. Gently stir with a spatula, pushing the eggs from the edges toward the center, until softly scrambled.
5. Just before the eggs are fully set, sprinkle the feta over the top and gently fold it in.
6. Serve immediately with the toast on the side.

Why it supports the plan: Spinach provides potassium and antioxidants that support heart health.

Ingredients:

• ½ cup cooked lentils (warmed)
• ½ cup roasted sweet potato, diced
• ½ cup roasted broccoli florets
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 cup arugula

Instructions:

1. If you haven’t pre‑roasted the vegetables, toss diced sweet potato and broccoli florets with a little olive oil, salt, and pepper. Roast at 425°F for 20–22 minutes until tender.
2. Warm the cooked lentils in a small saucepan or microwave.
3. In a small bowl, whisk together the tahini and lemon juice. Add a tablespoon of water at a time until you reach a drizzling consistency.
4. Place a handful of arugula in a bowl. Top with the warm lentils, roasted sweet potato, and broccoli.
5. Drizzle with the tahini sauce and serve immediately.

Why it supports the plan: Lentils are rich in fiber and plant protein that help support cholesterol balance and steady energy.

Ingredients:

• 5 oz chicken breast
• ½ cup canned cannellini beans, rinsed and drained
• ½ cup cherry tomatoes
• 1 garlic clove, minced
• 1 teaspoon olive oil
• 1 cup fresh spinach

Instructions:

1. Pat the chicken dry and season both sides with salt and pepper. Heat olive oil in a skillet over medium heat. Cook the chicken for 5–6 minutes per side, until golden and cooked through. Remove to a plate and tent with foil.
2. In the same skillet, add the minced garlic and cook for 20 seconds until fragrant. Add the cherry tomatoes and cook for 2–3 minutes, stirring occasionally, until they begin to blister and soften.
3. Add the cannellini beans and 2 tablespoons of water. Stir and cook for 1 minute to warm the beans and deglaze the pan.
4. Add the fresh spinach and stir just until wilted, about 1 minute.
5. Return the chicken to the skillet, nestling it into the bean mixture. Spoon some of the sauce over the chicken and serve.

Why it supports the plan: White beans provide soluble fiber and plant nutrients that support cardiovascular health.

Ingredients:

0.5x

1x

2x

4x

 

Proteins and Grains

•   2 lb Boneless Skinless Chicken Breasts
•   2 cans Canned Tuna
•   6 Eggs
•   2 cups Greek Yogurt
•   2 tbsp Feta Cheese
•   1.5 cups Milk
•   1.5 cups Rolled Oats
•   1.5 cups White Rice
•   1 loaf Whole-Grain Bread
•   1 package Tortilla Wraps
•   1 can Cannellini Beans
•   1 can Black Beans
•   1 can Chickpeas
•   1 container Hummus

 

Pantry

•   1 bag Pistachios
•   1 bag Walnuts
•   1 bag Almonds
•   1 bag Chia Seeds
•   1 jar Tahini
•   Honey
•   Maple Syrup
•   Sesame Oil
•   Olive Oil
•   Ground Cumin
•   Paprika
•   Dried Oregano
•   Red Chili Flakes
•   Low-Sodium Soy Sauce

 

Produce

•   1 Cucumber
•   1 pint Cherry Tomatoes
•   2 Bell Peppers
•   1 head Broccoli
•   2 Carrots
•   .5 cup Corn Kernels
•   1 Sweet Potato
•   1 bag Baby Spinach
•   1 bulb Garlic
•   1 piece Fresh Ginger
•   2 Avocados
•   1 Banana
•   1 cup Blueberries
•   1 cup Strawberries
•   .5 cup Mixed Berries
•   2 Lime
•   2 Lemon

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.