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Heart Healthy Two Day Meal PlanDay oneBreakfastFoodPortion SizeSodiumCholesterolSaturated FatCheerios? cup120 mg0 mg0 g 1% milk1 cup127 mg10 mg1.5 gMixed fruit cup1 cup2 g0 mg0 mgLow fat Greek Yogurt1 container (6 oz)65 mg3 mg0 mgCranberry juice4 oz3 mgTOTALS:485 mg13 mg1.5 gLunchFoodPortion SizeSodiumCholesterolSaturated FatMixed Greens Salad1 cup16 mg0 mg0 gBalsamic Vinegar and extra virgin olive oil? T oil? T vinegar2 mg0 mg1 g Grilled chicken breast with Mrs. Dash4 oz chicken breast with 1 tsp Mrs. Dash70 mg66 mg .4 gPopsicle (any flavor)1 single stick4 mg0 mg0 gWheat dinner roll1 roll (1 oz)95 mg0 mg.4 gTOTALS:187 mg66 mg1.8 gDinnerFoodPortion SizeSodiumCholesterolSaturated FatTurkey Meatballs (no salt added)2 medium sized meatballs139 mg49 mg2 gWhole wheat spaghetti1 cup (cooked)4 mg 0 mg0 gLow sodium tomato sauce? cup36 mg2 mg0 gSauteed Zucchini and yellow squash (no salt added)1 cup (slices, cooked)4 mg0 mg0 gParmesan1 T76mg4 mg1 gTOTALS:259 mg55 mg3 gSodiumCholesterolSaturated FatGoal< 2000 mg per day< 200 mg per day< 10 g per dayDay 1 TOTAL986 mg1346.3 gDay 2BreakfastFoodPortion SizeSodiumCholesterolSaturated FatEgg white omelet with peppers fried with non-stick spray2 large eggs (egg whites only) ? c chopped red bell pepper111 mg0 mg 0 gWhole wheat English muffin? of a muffin110 mg0 mg0 gUnsalted butter1 pat (1 tsp)1 mg10 mg2.4 gStrawberries1 cup2 mg0 mg0 gCoffee16 oz9 mg0 mg0 gTOTALS:233 mg10 mg2.4 gLunchFoodPortion SizeSodiumCholesterolSaturated FatHamburger (95% lean beef) with whole wheat bun, lettuce and tomato4 oz hamburger patty, 1 bun, 2 tomato slices, 1 leaf romaine lettuce168 mg17 mg.7 g Light Mayo1 T101 mg5 mg.7 mgKetchup1 tsp57 mg0 mg0 gBaked sweet potato fries with Garlic and Herb Mrs. Dash1 oz portion (about 1 cup)36 mg0 mg0 gSteamed String Beans1 cup1 mg0 mg0 gOrange Juice, no pulp8 oz0 mg0 mg0 gTOTALS:363 mg22 mg1.4DinnerFoodPortion SizeSodiumCholesterolSaturated FatHomemade Beef stew with potatoes, carrots, onions, and peas (no salt added)1 cup132 mg53 mg3.1 gSpinach (cooked)1 cup126 mg0 mg.1 gFresh grapes1 cup3 mg0 mg0 mgAngel food cake1 slice (out of a 24 slice cake)106 mg0 mg.1 gTOTALS:367 mg53 mg3.3 gSodiumCholesterolSaturated FatGoals:< 2000 mg< 200 mg< 10 gDay 2 TOTALS:963 mg85 mg7.1 g ................
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