PERSON PROFILE FOR CLIENT #1 Name: Andrew Age: 53 Goal: To become heart-healthy Lifestyle: Retired
DAY ONE - BREAKFAST
Andrew will first start his day with a bowl of heart-healthy Cheerios in low-fat milk . For variety he can add in sliced fresh fruits such as bananas and strawberries.
DAY ONE - LUNCH
Fish is the superstar of healthy heart foods and for Andrew, this dish will not disappoint. His first dinner is albacore tuna atop a bed of whole wheat pasta , artichoke hearts and tomatoes.
DAY ONE - DINNER
Andrew can give his rice a kick by making a rice pilaf ! After sautéing an onion, add it with brown rice and once cooked, fold in some delicious apricots and parsley for a sweet and savory meal.
DAY TWO - BREAKFAST
For his second day, Andrew will cook up a delicious omelet . Made of a whole egg, two egg whites and fresh spinach, this simple dish is easy to cook at any skill level!
DAY TWO - LUNCH
Andrew can make a quick and easy barley and mushroom soup for lunch! Full of other vegetables such as onions, carrots and celery, this hearty soup has an optional side of a whole wheat baguette.
DAY TWO - DINNER
Andrew can make a low-cholesterol take on a classic American meal: pork chops and apples auce! He knows that he can use lean pork loin and then trim the fat to make his meal heart healthy. Marinated and seasoned just the way he likes it, he can roast the pork chops with some apples for a delicious twist on an American classic.
DAY THREE - BREAKFAST
It may look like dessert for breakfast, but a fruit parfait made of sugar-free yogurt and whipping cream, almonds and fruits is the perfect way to get all your daily fruits! As a great side item, a slice of whole-grain toast with light butter or jam.
DAY THREE - LUNCH
For lunch, Andrew will have ceviche , a popular (and nutritious) Latin American dish. Scallops and shrimp are cooked in a marinade of lemon and lime juice. For extra flavor, he can add avocado and/or onions!
DAY THREE - DINNER
And for dinner, burgers ! Instead of beef, Andrew will use ground chicken and combine them into patties with cooked vegetables such as carrots, onions and mushrooms. Cook them on the grill for a juicy and delicious dinner with a side of baked potato chips .
DAY FOUR - BREAKFAST
Now for a tweak on a traditional breakfast; sweet potato pancakes ! Mixing sweet potato puree with pancake mix, Andrew gets a mega-nutritious breakfast that is much healthier than regular buttermilk pancakes.
DAY FOUR - LUNCH
To put a protein-filled twist on a traditional salad, Andrew will have a quinoa salad . A seed that also functions as an excellent source of protein, the quinoa is cooked in low-sodium chicken broth and mixed in with scallions, tomatoes and broccoli, and topped with some lemon juice to make this lunch quite the treat.
DAY FOUR - DINNER
Slow-cooked with onions, trimmed of fat and juicy, Andrew will love these heart-healthy French dip sandwiches ! In between a whole grain baguette with a jus dipping sauce, these sandwiches with lean round roast beef is simply too good to be true!
DAY FIVE - BREAKFAST
For the fifth day of Andrew’s new healthier lifestyle, he’ll eat oatmeal , a fast, simple, delicious and nutritious meal. A nice steaming bowl of oatmeal can be topped off with raisins, molasses or honey!
DAY FIVE - LUNCH
Getting more fish oil into his diet, Andrew will have a savory salmon steak with a side of steamed broccoli in a delicious cream sauce. The sauce is made with a low-fat milk to cut down on fat and sodium intake.
DAY FIVE - DINNER
A comfort food favorite, Andrew can modify his meatloaf dish with lean ground turkey instead! Using any vegetables he likes for his meatloaf and the turkey, he can use oatmeal instead of breadcrumbs to make a delicious and healthy dinner.
DAY SIX - BREAKFAST
With the convenience of frozen whole-grain waffles , they are quick and easy to cook! Once toasted, they can be coated with thawed blueberries and maple syrup for an extra touch of flavor.
DAY SIX - LUNCH
Andrew’s lunch will be pesto chicken and pasta . With whole wheat pasta, tomatoes, pine nuts, basil and marinated chicken—with an optional addition of garlic for a little extra flavor—it’s the perfect mid-day protein fix!
DAY SIX - DINNER
That night, Andrew will treat himself to a big spaghetti dinner ! With a sauce that mixes tomatoes, corn, mushrooms, carrots and broccoli, it’s the perfect filling meal that’s quite tasty.
DAY SEVEN - BREAKFAST
In a twist on the classic “ steak and eggs ”, the steak is substituted with a cut of lean beef round and coupled with egg whites. It’s the perfect way to have a great meal without the guilt!
DAY SEVEN - LUNCH
With such a hearty breakfast, Andrew will have a lighter lunch than normal. A spinach salad with broccoli, kidney beans, romaine lettuce, strawberries and sunflower seeds has great nutritional value paired with a fantastic taste. Lite dressing is allowed, but only on the side!
DAY SEVEN - DINNER
For the last meal of his week, Andrew will have a succulent grilled swordfish steak , yet another source of fish oil. With a side of green beans or couscous, this meal is not only hearty, but good for his heart as well!