This meal plan is a guide only, and following your own hunger and fullness cues is important. Most foods can be substituted for something similar and will still give the same benefits-for example, kale instead of spinach or plain frozen fish instead of fresh fish. If any ingredients in this plan are beyond your budget, look for a cheaper alternative. If you regularly eat meals relevant to your culture or religion, keep eating this way but look for ways to add in more cholesterol-lowering foods like vegetables, whole grains and legumes. If you don’t like certain foods or eat a specific diet, substitute ingredients for something similar that works for you! Cultural and traditional eating You can tailor this meal plan to meet your needs. There is no ‘one size fits all’ when it comes to your heart health. Tips to help you get the most out of the meal plan Use our free meal planner templateĪdd your own meal ideas to make it relevant to you and use it to plan your food shopping.įree menu planner template Mix and match meals veggie sticks (carrot, capsicum, cucumber) with hummus. Instead of choosing packaged snacks, base your snacks around plenty of whole foods such as: We all have different appetites, which can vary from day to day. These foods contain fibre, heart-healthy fats and a wide range of nutrients that benefit heart health. Quick toastie quesadillas with avocado salsaĮach meal is based on cholesterol-lowering foods, including fruit and vegetables, whole grains (like oats and barley), plant-based protein sources (like beans and chickpeas) and heart-healthy fats like (avocado, nuts and seeds). Natural muesli with plain yoghurt, seasonal fruit and sunflower seedsĬhilli mince and beans served in lettuce cups, wholemeal wraps or on top of brown riceĬooked mushrooms, spinach and tomatoes on wholegrain toast Wholegrain toast with avocado, tomato and sesame seeds Porridge topped with plain yoghurt, seasonal fruit, nuts and seeds Wholemeal pita with salad or cooked vegetables, hummus, and a choice of cooked lean meat, canned tuna or four-bean mix All opinions and ideas shared in this post are 100% mine.7-day meal plan to help lower cholesterolīasic bircher muesli topped with nuts or seeds This post is Sponsored by Dreamfields Pasta. There are motivational and inspirational quotes scattered throughout the wellness journal as well as reminders of my favorite pasta. Unless you want weekly photos of yourself, then you go! This page and the page for your photo are examples of the sheets you only need to print every 12 weeks or so. The Weekly Measurements page is designed to track your progress for 12 weeks. Printing this size will take some paper trimming and feel free to organize your pages in whatever order works for you. I love how you can just slip your printables under the elastic cord, making it easy to add to your notebook. The Travelers B6 Planners are really popular right now.To do this, you print one side, add your paper back into your printer and print the next page. You can print your pages 3, 4, 5 & 6 back to back if wanted.You’ll only need pages 1 & 2 and 7 & 8 every 3 months.All 8 pages will track your workouts, menu, progress, goals, and water for one week.
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