Heart Healthy Meal Plan - 1300 calories
               Author: Phoebe Jaeckels                                                                 Avg Calories Per Day:1305
                                                                                                       PCF Ratio:                              19-51-27
               Week 1
                            Sunday                         Monday                        Tuesday                      Wednesday                       Thursday                         Friday                       Saturday
                BHerbal Tea, Brewed               Bran Muffin Breakfast          Coffee, Brewed, Prepared      Breakfast Burrito              Broccoli And Cheese Omelette   Breakfast Burrito              Herbal Tea, Brewed
                RBlueberry Pancakes With          Orange Juice, Raw              French Toast                  Strawberry, Raw                Apple, Raw                     Apple, Raw                     Omelettes Plain
                   Blueberry Sauce                                                                             Coffee, Brewed, Prepared       Herbal Tea, Brewed                                            Oat Bran Bread, Lower Calorie,
                                                                                                                                                                                                            Toasted
                MBlackberry, Raw                  Strawberry, Raw                Walnut, English, Dried, Raw   Blackberry, Raw                Cinnamon-raisin Bagel          Salad Dressing, Ranch, Light   Watermelon, Raw
                S                                 Walnut, English, Dried, Raw    Apple, Raw                                                   Cream Cheese, Brick, Lower Fat Carrot, Raw                    Almond, Blanched, Raw
                                                                                 Peanut Butter Spread, Creamy                                 Blackberry, Raw
                L Non Cola/pepper Soda, W/o       Salad                          Pesto Spread                  Cajon Tortilla Wrap            Steamed Vegetables             Seafood Pasta Salad            Water, Bottled
                   Caffeine, Diet                 Roquefort Dressing             Pita Crisp                    Avocado, Raw                   Orange Juice                   Onion Dip                      Herbed Rice Salad
                   Ham And Rice Salad             Coca Cola Soda, Diet, Soda     Potato Salad                  Saltine Cracker, Nonfat, Low   Orange Flavored Black Beans    Pita Crisp                     Zucchini Spread
                                                                                 Iced Tea Mix, Sugarless       Salt                                                          Strawberry, Raw                Pita Crisp
                                                                                 Blueberry, Raw                Non Cola/pepper Soda, W/o                                     Non Cola/pepper Soda, W/o
                                                                                                               Caffeine, Diet                                                Caffeine, Diet
                AApple, Raw                       Apple, Raw                     Peach, Juice Pack, Canned     Almond, Blanched, Raw          Watermelon, Raw                Pita Crisp                     Salad
                S                                                                                                                             Walnut, English, Dried, Raw    Hummus
                                                                                                                                                                             Blackberry, Raw
                DSalmon And Pasta Salad           Stuffed Fish Fillets           Steamed Vegetables            Chicken Fajitas                Brown Rice                     Warm Broccoli Salad            Non Cola/pepper Soda, W/o
                   Beer, Light                    White Rice                     Garlic Chicken                Fresh Salsa                    Fish Over Steamed Spinach      Cheesy Oven Fried Chicken      Caffeine, Diet
                   Salad                          Broccoli Stirfry               Wine, Red Table               White Rice                     Sauteed Carrots                Spinach Pasta                  Garlic Chicken
                   Vinaigrette Dressing                                          White Rice                    Beer, Light                                                   Water, Bottled                 White Rice
                                                                                                                                                                                                            Steamed Vegetables
                E Ice Cream, Strawberry           Broccoli Flower Clusters, Raw  Vanilla Ice Cream, Light                                     Angel Food Cake Mix            Vanilla Ice Cream, Light       Broccoli Flower Clusters, Raw
                S                                 Salad Dressing, Ranch, Light                                                                Strawberry, Raw                Nectarine And Plum Chutney     Salad Dressing, Ranch, Light
                   1276 Calories(kcal); 56        1287 Calories(kcal); 66        1319 Calories(kcal); 63        1328 Calories(kcal); 65       1315 Calories(kcal); 72        1314 Calories(kcal); 62        1296 Calories(kcal); 67
                   Protein(g); 170 Carbs(g);      Protein(g); 159 Carbs(g);      Protein(g); 174 Carbs(g);      Protein(g); 182 Carbs(g);     Protein(g); 186 Carbs(g);      Protein(g); 189 Carbs(g);      Protein(g); 152 Carbs(g);
                   36 Fat(g); 8 Sat Fat(g); 90 52 Fat(g); 8 Sat Fat(g); 95 39 Fat(g); 8 Sat Fat(g); 81 32 Fat(g); 4 Sat Fat(g); 87 36 Fat(g); 7 Sat Fat(g); 40 37 Fat(g); 7 Sat Fat(g);                     51 Fat(g); 8 Sat Fat(g); 76
                   Cholest(mg); 29 Fiber(g);      Cholest(mg); 24 Fiber(g);      Cholest(mg); 26 Fiber(g);      Cholest(mg); 37 Fiber(g);     Cholest(mg); 33 Fiber(g);      128 Cholest(mg); 31            Cholest(mg); 30 Fiber(g);
                   1192 Sodium(mg)                908 Sodium(mg)                 879 Sodium(mg)                 1376 Sodium(mg)               1779 Sodium(mg)                Fiber(g); 1649                 1452 Sodium(mg)
                                                                                                                                                                             Sodium(mg)
         Heart Healthy Meal Plan - 1300 calories (continued)
         Week's Average Daily Food Exchange
                       Very Lean            Medium Fat  High Fat                                    Low Fat                       Other Carbo-
              Starch     Meat     Lean Meat    Meat       Meat    Vegetable     Fruit   Skim Milk     Milk   Whole Milk     Fat     hydrates
              3.94       4.24       0.15       0.08       0.17       4.7        4.52       0.04      0.04         0        7.23       1.11