As an individual, it is necessary to eat healthy, so as to promote a good health and well being.

Irrespective of financial constrain, most times, that makes people or individuals not to eat healthy. When an individual starts lacking a balanced meal, it could lead to some body complications or sicknesses, like weakness, malnutrition, e.t.c

In this post, we are mainly looking at managing and avoiding Cardiovasular Diseases through Food and Fruits.

Let’s Start this way, by Creating a timetable for eating healthy, try to stick with it, is for your own benefit.

Day 1

Breakfast:

✓ Smoothie made with spinach, banana, almond milk, and a scoop of protein powder.

✓ A small handful of mixed nuts.

Lunch:

✓ Quinoa salad with black beans, corn, bell peppers, and a lime-cilantro dressing.

✓ Fresh pineapple slices.

✓ Snack:

Celery sticks with peanut butter.

Dinner:

✓ Baked chicken breast with a side of sweet potato and green beans.

✓ Mixed berry parfait.

Day 2

Breakfast:

✓ Smoothie bowl with mixed berries, granola, and a drizzle of honey.

✓ Herbal tea

Lunch:

✓ Spinach and feta stuffed whole grain pita

Side of mixed greens with lemon vinaigrette.

✓ Snack:

A small handful of dried apricots.

Dinner:

✓ Baked cod with a side of roasted Brussels sprouts and quinoa.

✓ Mixed fruit salad

Day 3

Breakfast:

✓ Greek yogurt with honey and sliced almonds.

✓ Fresh orange juice

Lunch:

✓ Lentil soup with a side of whole grain bread

✓ Apple slices

✓ Snack:

Carrot sticks with hummus

Dinner:

Stir-fried tofu with mixed vegetables and brown rice

A small bowl of mixed berries

Day 4

Breakfast:

✓ Oatmeal topped with fresh berries and a sprinkle of chia seeds.

✓ Green tea

Lunch:

✓ Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing.

✓ Whole grain roll

✓ Snack:

A handful of almonds

Dinner:

✓ Baked salmon with a side of quinoa and steamed broccoli

✓ Mixed fruit salad for dessert

Day 5

Breakfast:

✓ Whole grain toast with avocado and a poached egg.

✓ Herbal tea

Lunch:

✓ Turkey and avocado wrap with whole grain tortilla

✓ Side of mixed greens with balsamic vinaigrette

✓ Snack:

A small handful of walnuts

Dinner:

✓ Grilled shrimp with a side of couscous and steamed asparagus

✓ Fresh fruit salad

Day 6

Breakfast:

✓ Whole grain cereal with skim milk and sliced bananas.

✓ Green tea

Lunch:

✓ Chickpea and vegetable stir-fry with brown rice.

✓ Fresh apple

✓ Snack:

A small handful of sunflower seeds

Dinner:

✓ Grilled tilapia with a side of wild rice and sautéed spinach

✓ Fresh fruit salad

Day 7

Breakfast:

✓ Scrambled eggs with spinach and tomatoes.

✓ Whole grain toast

✓ Fresh orange juice

Lunch:

✓ Grilled vegetable and hummus wrap with whole grain tortilla

✓ Fresh pear

✓ Snack:

A small handful of pistachios

Dinner:

✓ Turkey meatballs with whole grain pasta and marinara sauce

✓ Side salad with mixed greens, cucumber, and a light vinaigrette

✓ Fresh fruit salad

Healthy Tips To Note:

1) Hydration: Drink plenty of water throughout the day.

2) Portion Control: Be mindful of portion sizes to avoid overeating.

3) Limit Sodium: Use herbs and spices instead of salt to flavor your food.

4) Healthy Fats: Incorporate sources of healthy fats like olive oil, avocados, and nuts.

5) Regular Exercise: Combine this meal plan with regular physical activity for optimal heart health.