The Green Gingko

Healthy Heart Meal Plans

Healthy Heart Meal Plans

Regular price $20.00
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A nutrition plan packed with fiber-rich fruits, vegetables, legumes, whole grains, lean protein, and healthy fats.

This program features heart-healthy foods, taking inspiration from recommended cardiovascular eating patterns such as the Mediterranean Diet, Portfolio Diet, and DASH diet.

Our Heart Health Program uses extra virgin olive oil as its main cooking oil. It incorporates fruits, vegetables, whole grains, oats, and legumes to provide a high-fiber diet. The plan also includes fatty fish such as salmon and plant-based fats from avocado. It incorporates nuts to provide healthy unsaturated fats while keeping saturated fat to a minimum. Sodium is limited.



#1 Meal Plan

Breakfast - Kale & Peach Smoothie, Carrot Cake Baked Oatmeal, Roasted Apples & Blueberries, Oat Pancakes, Blueberry Coconut Chia Pudding, Chocolate Protein Baked Oatmeal, Masala Chai Smoothie

Lunch - Carrot & Mixed Bean Salad with Tahini Dressing, Creamy Carrot & Cumin Pasta, Lemony Dill Veggie Sandwich, One Pot Spinach & Artichoke Pasta, Thai Chicken Peanut Salad, Port & spinach Noodle Soup, Cumin Chicken & Zucchini with Rice

Dinner - Dominican chicken Stew, Steak & Berry Salad, BBQ Steak Tacos with Salsa Verde, Harissa Spiced Meatballs, Beef Taco Lettuce Wraps, Three Bean Salad, lemon & Asparagus Chicken Skillet


#2 Meal Plan

Breakfast - Matcha Overnight Oats, Pineapple coconut Baked Oatmeal, 10 Minute Stovetop Peach Crisp, Broccoli Potato Bites, Banana Bread Mug Cake, Cassava Coconut Pancakes, Apple & Sweet Potato Hash,

Lunch - Turkey & Mushroom Cauliflower Risotto, Japanese Green Tea Rice with Salmon, Tahini Chopped Salad, Meal Prep Chicken & Cilantro Lime Quinoa, Beef & Apple Lettuce Wraps, Beef Show mein, Sweet Potato Quesadillas

Dinner - Pesto Shrimp with Rice & Peas, Creamy Mushroom & Parsnip Skillet, Chicken, Kale & Sweet Potato Skillet, Ginger Chicken Bowl, Chicken & Veggies with Bacon, Mediterranean Tuna Salad, Cuban Mojo Pork Roast.


Adding Snacks

If you would like to add snacks to your weekly menu we have two plans easy to follow Snack Meal Plans you can choose from.

Snacks #1 - Cardamom & Lime Rice Pudding, Baked Veggie Pakoras, Chocolate Chip Oat Bites, Strawberry Basil Sorbet, Carrot Cake Bites, Banana Pudding, Chocolate Drizzled Cookie Dough Bites, Sunflower Seed Butter Rice Puff Squares, Pecan Trail Mix, Blueberry Coconut Yogurt Popsicles, Apple Turmeric Smoothie, Chocolate Pistachio Protein Balls, No Bake Chocolate Cashew Bites, Chocolate Covered Stuffed Dates

Snacks #2 - Apple Cinnamon Oatmeal Cups, Paprika Plantain with Hummus (Banana), Lemon Ginger Smoothie, Peanut Butter Pear Bites, Roasted Chickpeas, Tropical Smoothie Bowl, Peanut Butter & Banana Chia Pudding, Peach Yogurt Parfait, Pumpkin Pie Fat Bombs, Papaya with Yogurt & Walnuts, Peanut Butter Banana Muffin Brownie Bites, Pumpkin Cinnamon Mini Muffins, Turmeric Coconut Fat Bombs, Pumpkin Cinnamon Breakfast Cookies


Design your own to meet your Dietary needs

What is also great about our "7-Day downloadable Meal Plans" is you can design them to suit your needs.  If you don't like mushrooms, easy we can alter the menu so you get recipes with no mushrooms.  Same if you are allergic to any foods, let's say nuts - we can do meal plans that don't contain nuts.  Anything you want to change from these 7 Day meal plans is easy.  A small fee will apply ($20) but you have that recipe forever.

These meal plans are designed for 2, 4 or 6 people.  If you would like meal plans for 5, 7, or even 10 people we can do that as well - the same fee applies as above. 

If you want Vegan recipes or Pescatarian recipes, we can do that too, but a completely new menu suited to your needs will cost $50 - (the cost includes the 7-Day Meal plan, shopping list, and nutritional value of each meal and recipe instructions. 

If you would like to change any of the menus please email us through our contact page and we will be happy to help.

Once payment has been received you will be emailed your chosen 7-Day Menu Plan and away you go.


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If you would like help with any health issues make an appointment to see our Master Herbalist