Your heart is at the center of everything you do—literally. From fueling your workouts to carrying you through busy days, it works nonstop. That’s why taking care of your heart isn’t just about avoiding problems down the road—it’s about feeling energized, strong, and resilient right now.

The good news? You have more control over your heart health than you may realize. Research consistently shows that lifestyle choices—like the foods you eat, how often you move, and how well you manage stress—play a huge role in supporting cardiovascular wellness.

Some of the most powerful heart-healthy habits include:

Eating a nutrient-rich diet focused on fruits, vegetables, whole grains, lean protein, and healthy fats.
Choosing fiber-rich foods (like beans, oats, and vegetables) to support cholesterol and blood sugar balance.
Prioritizing healthy fats from sources like olive oil, nuts, avocado, and fatty fish.
Moving daily with cardio, strength training, or even brisk walks.
Managing stress with rest, self-care, or mindfulness practices.

When it comes to food, the Mediterranean-style diet is one of the most researched and effective approaches for heart health. It’s not about restriction or complicated rules—it’s about enjoying fresh, whole foods that nourish your body while also being satisfying and flavorful.

Let’s get to the meal plan ↓

To make it easier for you, here’s a simple 7-day heart health meal plan. With two options per meal, you can rotate throughout the week without getting bored. Most recipes are 2 servings but please use the appropriate portion for you.

Breakfasts

1. Creamy Apple Pie Smoothie

1 Apple (peeled and chopped)
½ Frozen Banana
4 Ice Cubes
2 Tbsp Vanilla Protein Powder
2 Tbsp Oats
1 Tbsp Almond Butter
¾ tsp Cinnamon
1 Cup Unsweetened Almond Milk

Directions: Blend all ingredients until smooth. Pour into a glass and enjoy.

2. Caramelized Banana & Almond Oatmeal

1½ Cups Rolled Oats
3 Cups Unsweetened Almond Milk
¾ tsp Cinnamon (divided)
1½ tsp Coconut Oil
1½ Bananas (sliced lengthwise)
⅓ Cup Chopped Almonds
3 Tbsp Hemp Seeds
3 Tbsp Almond Butter

Directions: Cook oats in almond milk with half the cinnamon until tender. In a pan, caramelize banana slices with coconut oil and remaining cinnamon. Top oats with banana, almonds, hemp seeds, and almond butter.

3. Apple Crisp Yogurt Bowls

1 Apple (cored, chopped)
1 cup Oats (rolled)
2 tbsps Maple Syrup
1 tsp Cinnamon
2 cups Unsweetened Coconut Yogurt

Directions: In a saucepan over medium heat, add the apples, rolled oats, maple syrup and cinnamon. Cook for 6 to 8 minutes, stirring often. Divide the yogurt into bowls. Top with the apple crisp mixture. Enjoy!

Lunches

1. Arugula Salad with Salmon

12 oz Salmon Fillet
¼ tsp Sea Salt
2 Tbsp Olive Oil
2 Tbsp Lemon Juice
4 Cups Arugula
½ Cucumber, sliced
1 Avocado, sliced
2 Fresh Figs (optional)

Directions: Cook salmon in a skillet until opaque. Toss arugula with cucumber, avocado, figs, and olive oil/lemon dressing. Top with salmon.

2. Blueberry Buckwheat Parfait

1½ Cups Water
¾ Cup Buckwheat Groats
1½ Tbsp Maple Syrup
1½ Cups Coconut Yogurt
¾ Cup Blueberries
1½ Tbsp Hemp Seeds

Directions: Cook buckwheat until water is absorbed. Layer with maple syrup, yogurt, blueberries, and hemp seeds.

Dinners

1. Penne with Bursted Cherry Tomato Sauce

6 oz Chickpea Pasta
⅓ Cup Olive Oil
4½ Cups Cherry Tomatoes
3 Garlic Cloves, minced
1½ Cups Chopped Basil
1½ Tbsp Nutritional Yeast

Directions: Cook pasta. In a pan, cook tomatoes, garlic, olive oil, salt, and pepper until tomatoes burst. Toss pasta with basil and sauce, then top with nutritional yeast.

2. One-Pan Roasted Chicken with Broccoli & Sweet Potato

10 oz Chicken Breast
1 Medium Sweet Potato, diced
3 Cups Broccoli Florets
1 Tbsp Olive Oil (divided)
2 Tbsp Tahini
1½ tsp Maple Syrup
2 Tbsp Water
⅛ tsp Cayenne

Directions: Roast chicken and sweet potatoes at 410°F for 30 min, adding broccoli halfway through. Mix tahini, maple syrup, water, and cayenne into a sauce. Drizzle over cooked chicken and veggies.

3. Grilled Honey Dijon Salmon with Zucchini & Quinoa

3/4 cup Quinoa (dry, uncooked)
3 tbsps Dijon Mustard (grainy or regular)
1 1/2 tbsps Raw Honey
12 ozs Salmon Fillet
3 Zucchini (sliced in half lengthwise)
1 1/8 tsps Extra Virgin Olive Oil
1/3 tsp Sea Salt

Directions: Cook the quinoa according to the directions on the package and set aside. While the quinoa cooks, combine the dijon mustard and honey in a jar. Mix well and set aside. Preheat the grill to medium heat. Place the salmon on a grill pan or mat and brush with 2/3 of the dijon glaze. Slice the zucchinis, brush them with olive oil and add them to the grill pan/mat too. Season everything with sea salt. Place the salmon and zucchini on the grill, close the lid and grill for 10 to 15 minutes, or until salmon flakes with a fork and zucchini is tender. Flip the zucchini at the halfway point. Remove everything from the grill and brush the salmon with the remaining dijon glaze. Divide the salmon, zucchini and quinoa onto plates and enjoy!

Take Action: Coach’s Notes

Healthy eating doesn’t have to be complicated. It also doesn’t have to be perfect. Start with small, intentional steps, like rotating these breakfasts, lunches, and dinners through your week.

You might notice more energy, better focus, and a lighter, more balanced feeling after meals. Start tuning into what your body is telling you. I promise - it has a lot to say. - Margot

Here’s how to make real, lasting changes:

Plan ahead – Choose 2–3 recipes to prep for the week.
Keep it simple – Pair protein, veggies, and healthy fats for balanced meals.
Stay consistent – Repeat meals you enjoy; consistency matters more than variety at first.
Lean on Mediterranean principles – Olive oil, fish, vegetables, and whole grains are your allies.

Keep Going: EXPLORE More

Ready to jump into more? Here are a few resources to keep the momentum going:

📌 Related Posts

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50 Anti-Inflammatory Meals → done-for-you recipe bundle
Mediterranean Diet Refresh → fully guided program with meal plans, gut health, weight loss guidance and more
The Wellness Shop → view our full list of weight loss programs, recipes guides, journals & tools