Heart Healthy Meal Plan: Chicken Piccata, Chicken Chili Recipe

Recipes for a heart-healthy week ahead: Chicken piccata with a Parmesan crust and slow-cooker chili

This weeklong meal plan demonstrates that delicious and heart-healthy don't have to be mutually exclusive.

In recognition of American Heart Month, there are plenty of heart-healthy options on the menu this week. Here's the good news, though: Making the most of your meals at home has already given you a significant advantage over heart disease.

People who prepare more meals at home are more likely to consume less foods high in sugar, salt, and saturated fat—all of which raise your risk of heart disease.

Eating more often at home also increases the amount of health-promoting foods you eat, such as fruits, vegetables, and whole grains.

Heart-healthy foods such as whole grains, fruits, vegetables, legumes, and seafood are featured in this week's meals. Your heart and stomach will be satisfied with dishes like spaghetti, roasted vegetable flatbread, and fish with a coconut-cashew topping.

What to Eat This Week

Monday

• Breakfast: Oatmeal with Pear and Almonds
• Lunch: Buffalo Chicken Salad
• Dinner: Warm Honey Drizzle with Herbed and Roasted Vegetable and Goat Cheese Flatbread
• Snack of choice

Tuesday

• Breakfast: Grapefruit boiled with honey, yogurt, and nuts
• Lunch: Veggie Burger
• Dinner: Roasted Cod with Cashew-Coconut Topping by Valerie Bertinelli
• Snack of choice

Wednesday

• Breakfast: Oatmeal with Pear and Almonds
• Lunch: Buffalo Chicken Salad
• Dinner: Spaghetti Aglio e Olio
• Snack of choice

Thursday

• Breakfast: Grapefruit boiled with honey, yogurt, and nuts
• Lunch: Veggie Burger
• Dinner: Slow-Cooker White Chicken Chili
• Snack of choice

Friday

• Breakfast: Oatmeal with Pear and Almonds
• Lunch: Leftovers
• Dinner: Parmesan-Crusted Chicken Piccata
• Snack of choice

Breakfast

Heart-healthy ingredients including almonds, seeds, fruit, and oats are present in both breakfasts. Beta glucan, a soluble fiber that lowers cholesterol, is what makes oats unique.

Top the oatmeal shortly before breakfast and make a huge batch to enjoy throughout the week. Although the broiled grapefruit comes together quickly, it tastes best served warm.

Serve with Greek yogurt, either on the side or on top.

Grapefruit boiled with honey, yogurt, and nuts

Cut the grapefruit in half, then sprinkle with cinnamon and honey. Turn the grapefruit over and broil until the sugar starts to boil and caramelize. Top your grapefruit with nuts or seeds (such hemp or pumpkin seeds) and plain or reduced-sugar Greek yogurt.

Lunch

You can lower your risk of heart disease by switching to a veggie burger or rotisserie chicken instead of processed lunch meat. Select a veggie burger with no more than 500 mg of sodium and at least 10 grams of protein, as the quantities of protein and sodium in them vary.

Buffalo Chicken Salad

Combine ½ cup rotisserie chicken meat, 1 ½ tablespoons Greek yogurt, mayonnaise, and spicy sauce to taste. Spoon mixture over diced cucumbers and chopped romaine lettuce. Accompany with whole-grain crackers, like Triscuits.

Veggie Burger

Follow the instructions on the packaging to cook a frozen veggie burger. Present on an English muffin or whole grain bun layered with avocado, tomato, lettuce, and onion. Eat it alongside tiny carrots.

Do you wish to create one for yourself?

Dinner

Two seafood dinners are on the menu this week, which is in keeping with the American Heart Association's advice. We've also included crowd-pleasing recipes that are sure to become staples in your recipe collection, such chili and a veggie-rich flatbread.

We've included substitutions to make recipes heart-healthier, such making the flatbread with naan or whole-grain pita.

With its flavorful herbed goat cheese and spicy honey drizzle, this vegetable-packed flatbread is truly mouthwatering. While the recipe calls for roasting your vegetables while you prepare dinner, you may expedite this dish by preparing them ahead of time.

Use a whole-grain pita or naan as the base for a heart-healthier flatbread, and serve it with a side of chickpea salad. To prepare the salad, combine sliced tomatoes, cucumber, and bottled vinaigrette with canned chickpeas that have been drained and rinsed.

A simple spice topping laced with coconut makes mild, flaky cod into a tasty and visually stunning dish. Serve it over brown rice (you may freeze it or microwave it if you'd like).

A common component of the Mediterranean diet, which is regarded as the healthiest diet, is pasta. Here, we're offering it as a side dish, just like in the Mediterranean region.

Shrimp should be sautéed in olive oil for your main course while the pasta is cooking. Serve with your favorite vegetable or a simple salad.

There's nothing more welcoming than opening the door to the aroma of a hot pot of chili. Before you leave the house, simply pour the ingredients into your slow cooker, and when you return eight hours later, you'll have a delicious chili waiting for you.

Enjoy it with a tomato-avocado salad and top with plain Greek yogurt.

To prepare the salad, combine diced avocado (⅛ to ½) and halved grape tomatoes. Then, mix in extra virgin olive oil and balsamic vinegar.

You usually sauté 4 to 6 teaspoons of butter when making chicken piccata. In this variation, almond meal—a nutrient-rich, grain-free substitute for white flour—is used in place of one tablespoon of butter. Savor it with baby potatoes and roasted broccoli.

Snacks

Protein and fiber from whole foods make up a winning combination in snacks that will keep you satisfied for hours. Here are some suggestions:

• Roasted chickpeas and baby carrots.
• 1⁄2 a grapefruit with almonds.
• Cucumber and grape tomatoes.
• Microwave-thawed frozen cherries with ricotta cheese on top.
• Slices of pear drenched in tahini and dusted with cardamom.

Frequently asked questions

What is the purpose of this meal plan?

This weeklong meal plan demonstrates that delicious and heart-healthy eating can go hand-in-hand, celebrating American Heart Month.

Is this plan suitable for everyone?

While the plan focuses on heart-healthy ingredients and practices, it's always best to consult a doctor or registered dietitian for personalized dietary advice.

Can I modify the recipes based on my preferences or dietary restrictions?

Absolutely! The recipes offer suggestions for substitutions and adjustments to personalize your meals.

Are there vegetarian or vegan options available?

Yes, the plan includes a veggie burger option and suggestions for using canned chickpeas in meals. You can also look for vegetarian/vegan variations of other recipes online.

If I don't have all the ingredients on hand, is there a way I can make it?

Yes, the plan offers suggestions for substitutions like whole-grain pita for flatbread or brown rice for white rice. Use your judgment and choose heart-healthy alternatives when possible.

How much time will it take to prepare each meal?

The time varies depending on the recipe. Some meals are quick and easy, while others require more prep time or slow cooking.

Can I prepare meals in advance for the week?

Yes, many recipes can be prepped ahead of time. The oatmeal breakfast and roasted vegetables for the flatbread are good examples.

What are some tips for making healthy food swaps?

The plan offers specific examples like using rotisserie chicken instead of processed lunch meat. Look for foods lower in saturated fat, sodium, and added sugar.

Where can I find out more about eating a heart-healthy diet?

The American Heart Association website is a great resource.

Do you offer personalized meal plans?

Unfortunately, I don't offer personalized meal plans. However, I can provide information and resources to help you create your own plan.