The following plan was written by the NHLBI (National Heart, Lung, and Blood Institute).
We suggest making the following changes – use olive oil instead of vegetable oil, basmati or brown rice instead of white rice. If possible, consider eliminating margarine from your diet completely.
Meal Plan
TOTAL CALORIES ~1602
Breakfast (387)
1/2 cup (1/4 cup dry) oatmeal, prepared with 1/2 cup 1% milk, low fat (136)
1 medium whole wheat English muffin (120)
1 tablespoon cream cheese, light, 18% fat (35)
3/4 cup orange juice (83)
1 cup coffee (0)
1 oz. milk 1%, low fat (13)
Lunch (317)
2 oz. baked chicken, without skin
(94)
1 tsp olive oil
(40)
Salad: (40)
1/2 cup lettuce
1/2 cup tomato
1/2 cup cucumber
2 tsp oil and vinegar dressing (50)
1 medium apple (93)
16 fl.oz. Water (0)
Snack (123)
16 Almonds (123)
Dinner (655)
3 oz. lean roast beef
(147)
1/4 cup onion
(17)
1 T beef gravy, water-based
(10)
1/2 cup turnip greens, seasoned with 1 pat butter
(65)
1 small sweet potato, baked
w/ pat butter, cinnamon, and 1tsp brown sugar. (147)
1/2 medium slice cornbread prepared with pat of butter (156)
1/4 medium honeydew melon
(90)
1 cup iced tea, sweetened with 1 tsp. sugar
(23)
Snack (120)
4 whole wheat crackers, unsalted tops (48)
1 oz. Mozzarella cheese, part-skim, low-sodium (72)
Lichtenstein, A. H., Appel, L. J., Brands, M., Carnethon, M., Daniels, S., Franch, H. A., … & Wylie-Rosett, J. (2006). Diet and lifestyle recommendations revision 2006 A scientific statement from the American Heart Association nutrition committee. Circulation, 114(1), 82-96. Link
Fleming, R. M. (2002). The Effect of High-, Moderate-, and Low-Fat Diets on Weight Loss and Cardiovascular Disease Risk Factors. Preventive cardiology, 5(3), 110-203. Link