Search

Shop

Donate

Your heartHealthy livingFor professionalsResearchHow you can helpAbout us
Sweet Potato Spinach Frittata on a chopping board with a slice missing

Week 1

Healthy living

/

Healthy eating

/

Heart healthy dinner plans

/

Week 1

7 days. 7 dinners. Let's get cooking. 

Over the next 4-weeks we’ve tried to maximise your exposure to the variety of heart healthy meals available. Recipes have been selected to ensure a mixture of heart healthy proteins are featured.

We’ve also covered a wide range of different cooking styles, types of meals, flavours and cuisines for you and your friends and family to explore. From one pot dishes, bowls, tacos, bakes, soups, we have it covered!

Your week at a glance

Chilli basil chicken noodles in a wok and a bowl

Chilli basil chicken stir fry

Hearty veggie lentil soup served in two bowls

Hearty vegetable and lentil soup

One pan chicken pumpkin gnocchi in a pan

One pan pumpkin chicken gnocchi

Fish saganaki in a pan and a bowl

Fish saganaki (Greek style fish)

Massaman sweet potato curry served in a bowl with rice on the side

Massaman sweet potato curry

Mexican beef bean pie served in a bowl

Mexican bean and beef pies

Sweet Potato Spinach Frittata on a chopping board with a slice missing

Sweet potato and spinach frittata

Your dinners

Chilli Basil Chicken Stir fry

Ditch the takeaway and whip up this zingy chicken stir-fry. A healthy, quick and easy to master dish.

Chilli basil chicken noodles in a wok and a bowl

Recipe highlights

  • Unsalted roasted cashews provide a rich source of healthy fats.
  • Brown rice vermicelli adds delicious variety to your wholegrain intake. The fibre in wholegrains can help to reduce your bad cholesterol.
  • Chicken can be replaced with an alternative heart healthy protein. For a vegetarian option, replace chicken with firm tofu.

Hearty Vegetable and Lentil Soup with Parmesan Toasts

This filling and nutritious soup is perfect for lunch the next day.

Hearty veggie lentil soup served in two bowls

Recipe highlights

  • Lentil soup mix contains a variety of legumes, which are one of the best sources of protein for heart health. Legumes contain soluble fibre, healthy fats and a low glycaemic index (GI), helping to keep you fuller for longer.
  • This recipe gives each person 4 ½ of their 5 recommended serves of vegetables per day.

One Pan Pumpkin Chicken Gnocchi

This mouthwatering meal is ready in less than 30 minutes.

One pan chicken pumpkin gnocchi in a pan

Recipe highlights

  • Light evaporated milk provides a delicious, creamy texture; this is a healthy alternative to cream.
  • Boost your vegetable intake by throwing in your favourite frozen vegetable mix or spinach leaves.
  • We’ve used packet pumpkin gnocchi to help speed up food prep. Check the label and choose the product with the lowest sodium value per 100g.
  • This recipe requires some pantry basics like olive oil, ground pepper and basil.

Fish Sanganaki (Greek Style Fish)

This recipe uses elements of a sofrito (a basic tomato sauce made with tomato, olive oil and garlic) as a flavour base; this sauce has been linked to heart health benefits.

Fish saganaki in a pan and a bowl

Recipe highlights

  • If you don’t have feta, add grated parmesan.
  • If you have higher kilojoule requirements than the average Australian, you can serve this with extra wholegrain bread or add roasted vegetables to bulk up the side salad.
  • If you’ve reached the end of the day and haven’t enjoyed your serve of nuts, you can top this dish with a sprinkle of pine nuts or slivered almonds.

Massaman Sweet Potato Curry

An easy to follow vegetarian Massaman curry recipe.

Massaman sweet potato curry served in a bowl with rice on the side

Recipe highlights

  • Microwavable brown rice is a quick and easy way to add wholegrains to a dish, especially when you’re short on time.
  • Sweet potato has a low glycaemic index (GI), which helps to slow down your digestion rate.
  • We’ve swapped out the traditional coconut cream, which is high in saturated fat, for light and creamy evaporated milk.

Mexican Bean and Beef Pies

A traditional beef pie with a delicious Mexican twist. Full of fresh flavours and a boost of heart healthy fats.

Mexican beef bean pie served in a bowl

Recipe highlights

  • Filo pastry replaces traditional puff pastry which is high in unhealthy saturated fat.
  • We’ve also swapped melted butter with olive oil spray, so you can still achieve that crisp crunchy topping.
  • Red kidney beans are a versatile legume which add protein and boost the amount of vegetables in the dish, bringing the total to 4 ½ serves per person.

Sweet Potato and Spinach Frittata

A vegetable frittata is close to the perfect meal! It's loaded with veggies, protein and healthy fats​.

Sweet Potato Spinach Frittata on a chopping board with a slice missing

Recipe highlights

  • Eggs are an easy and nutritious ingredient to help you meet your suggested daily protein intake.
  • The recipe will work well with any vegetables.
  • This recipe can be made ahead or frozen.

You might also be interested in...

A wide variety of fruits and vegetables
Week 1 shopping list

All the ingredients you need for week one of your heart healthy meal plan.

Week 2 Shopping List
Week 2 shopping list

All the ingredients you need for week two of your heart healthy meal plan.

A colorful assortment of fruits and vegetables neatly arranged in bowls. A healthy and vibrant display of nature's bounty.
Healthy eating to protect your heart

Poor diet is one of the leading risk factors for heart disease in Australia.

Last updated01 February 2024