Heart Healthy Meals – Plate #1

Fire up the grill with one of our summer picnic heart healthy meals featuring sunny produce, savory eggs and grilled meat!

Looking for ideas to cook up heart healthy meals? You’re in the right place! Remember when I told you about my Prevention Plate heart healthy meals? Maybe you’ve forgotten. Let me remind you.

heart healthy meals

Each Prevention Plate is a heart healthy meal featuring recipes from around the web, my tips and tricks for making them (yep, I’ve tried every one of these recipes), and a corresponding shopping list so you can easily gather all the healthy ingredients you need to create two of these plates (1 for you and 1 for a loved one OR 1 for now and one for later) in your very own kitchen.

 

It’s summer, and the eating is TASTY. Garden tomatoes, fresh farm eggs, grilled lean meats and perky green basil. Seasonal summer produce is all around. You know it’s summer when the farmers markets are nearly giving tomatoes away and the supermarket starts selling fresh basil in those huge containers that take on their own display rather than the dinky ones with 10 leaves next to the dill. It’s that time of year – head outdoors, fire up the grill and have a picnic.

 

But keep it healthy for the sake of your heart…and your beach body…

 

Heart Healthy Meal Plate #1

Given these fabulous summer produce circumstances (which we wait ALL YEAR for), this summery heart healthy meal includes:

  • Tomato Mozzarella and Basil Salad (non-starchy vegetable) – This easy peesy salad is three simple ingredients tossed with olive oil and vinegar.
    • TIPS:
      • Pine nuts are optional.
      • You can use a regular-sized ball of mozzarella instead of the small balls – just tear it into small pieces and add accordingly.
  • Grilled Turkey Italian Sausage (protein) – Grilled meats and warm summer nights go together like two peas in a pod. We’re going with a heart-healthy lean option here – turkey sausage. Did you know that turkey sausage has about 65% less saturated fat than pork sausage? Look at the label to confirm there are less than 10 grams of total fat and less than 4.5 grams of saturated fat per 100g/3.5oz portion (1 dinner link).
    • TIPS:
      • There’s no real recipe here, just fire up the grill, spray the links lightly with non-stick cooking spray, and toss them on until done (about 10-15 minutes, flipping occasionally).
      • If you don’t have a grill or are simply too lazy to go outside (no shame), I’ve been known to remove the casing from the raw sausage and crumble it into my frittata onions while cooking – just bake it right into the egg dish.
  • Kale and Caramelized Onion Frittata (more protein + non-starchy vegetables) – Nothing beats a savory frittata for dinner, because…LEFTOVERS FOR BREAKFAST! Yessssss. You’ll be amazed at how easy and delicious this egg dish is without all of the traditional butter and cheese.
    • TIPS:
      • You can substitute any tough green (spinach, Swiss chard, collard greens) for the kale here.
      • If you don’t have an oven-proof frying pan, simply arrange the cooked kale and onion in an oven-proof dish, pour over eggs and cook the same.
      • If you can’t live without the cheese, sprinkle feta or goat cheese on top before baking for some added oomph!

 

Usually my heart healthy meals have a starchy vegetable or grain in them, but today, I’m going against the grain…ha (slow clap). By substituting more protein and non-starchy veggies, we’ve got ourselves a low-carb, high-protein meal. And who doesn’t like the sound of that for a slimming beach bod?

 

Heart Healthy Meal Planning

Do you have everything you need to get cooking? PRINT the below shopping list HERE!

heart healthy meals

 

Heart Healthy Meals
Heart Healthy Meals

 

Comments

  1. love this, will definitely use this grocery list this summer!

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