7-Day Heart-Healthy Meal Plan

Day 1 Breakfast: Spiced Blueberry Quinoa

I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio

Waldorf Turkey Pitas

Living in New York City means not having a lot of time to prepare meals. This recipe is quick, easy and healthy, making it perfect for my lifestyle. —Kevin Sobotka, Staten Island, New York

Chicken with Citrus Chimichurri Sauce

Chimichurri is a green sauce from South America that goes with grilled meats. My citrus version brightens up grilled chicken, which gets its juiciness from brining. —Tyffanie Perez, Springville, Utah

Day 2 Breakfast: Whole Wheat Pancakes

To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania

Day 2 Lunch: Contest-Winning Easy Minestrone

This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon

Salmon with Horseradish Pistachio Crust

Impress everyone at your table with this elegant but easy salmon that's delicious and nutritious. You can substitute scallions for shallots if you like. —Linda Press Wolfe, Cross River, New York

Sausage-Egg Burritos

My husband and I try to eat healthy, but finding new meals for breakfast is a challenge. By adding tomatoes, spinach and garlic to traditional eggs and egg whites, we can have a dish that is both light and satisfying.—Wendy G. Ball, Battle Creek, Michigan.

Lemony Garbanzo Salad

Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California

Pepper Steak with Potatoes

I added sliced red potatoes to one of my favorite recipes for Asian-style pepper steak. Now this hearty supper satisfies everyone at home, including hungry guys with big appetites. —Kristine Marra, Clifton Park, New York

Get-Up-and-Go Granola

My family loves to have this soul-warming granola before hiking, biking or even when camping. It smells delicious while baking up and you can easily make in large batches for special occasions or to send in gift packages to family and friends. —Sabrina Olson, Otsego, Minnesota

Hummus & Veggie Wrap-Up

I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana

Turkey Medallions with Tomato Salad

This is a quick-to-cook meal using turkey medallions with a crisp coating. The turkey is enhanced by the bright flavor of a simple tomato salad. —Gilda Lester, Millsboro, Delaware

Breakfast Sweet Potatoes

Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Turkey Salsa Bowls with Tortilla Wedges

Delicious and nutritious, this dish was a favorite of the kids who participated in the junior chef classes I taught at my church. The recipe encouraged creativity and healthy eating as students designed their own salsa bowls using whole grains, vegetables and lean protein. —Jean Gottfried, Upper Sandusky, Ohio

Vegetarian Black Bean Pasta

This black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon

Overnight Oatmeal

Start this breakfast the night before so you can get some extra sleep in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana

Chicken and Spinach Pasta Salad

My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois

Cod and Asparagus Bake

The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey

Southwest Tortilla Scramble

Here’s my version of a deconstructed breakfast burrito that’s actually good for you. Go for hefty corn tortillas in this recipe. Flour ones can get lost in the scramble. —Christine Schenher, Exeter, California

Tuna and White Bean Lettuce Wraps

Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you. —Heather Senger, Madison, Wisconsin

Day 7 Dinner: Apple-Cherry Pork Medallions

If you think you’re too busy to cook a first-class meal, my pork medallions with tangy apple-cherry sauce, rosemary and thyme deliver the goods in a hurry. —Gloria Bradley, Naperville, IL