Week 2
7 days. 7 dinners. Let's keep cooking.
We hope you are enjoying the delicious journey so far. This week’s meals feature a wide range of cuisine styles, packed with scrumptious flavours. Importantly, all of these meals are heart-healthy!
We’ve kept it convenient too, with one pot wonders, quick stir frys and meals that are perfect to enjoy as leftovers too. All through this week, you’ll be picking up new cooking skills, and learning more about heart healthy meals and ingredient alternatives.
Your week at a glance
Speedy Beef and noodle stir fry
Cajun veggie and bean fritter
One pan chicken pizzaiola
Cauliflower and cashew Korma
Soy glazed fish with stir fry veg
Slow cooker lamb and lentils
Loaded Mexican potato wedges
Your dinners
Day 1
Speedy Beef and noodle stir fry
Make the most of your pantry ingredients with this quick and delicious recipe.
Recipe highlights
- Wholegrain wok-ready noodles and package stir fry vegetables help you to save time. Be sure to check the noodle packet label and choose the products with the lowest level of sodium.
- Salt-reduced soy is a swap that gives you the traditional flavour, with less sodium (eating too much sodium can lead to higher blood pressure).
- Use tofu as an alternative protein to beef.
- Cook with sunflower oil, it’s great for your heart and perfect for stir frys.
Day 2
Cajun veggie and bean fritter
Bursting with flavour, this recipe is perfect for leftovers the next day.
Recipe highlights
- Cajun spice mix adds a burst of flavour with paprika, cumin, oregano, thyme, pepper and chilli.
- Wholemeal flour delivers the benefit of high fibre.
- Avoid the unhealthy saturated fat in mayonnaise by using yoghurt.
- Cook with olive oil it’s packed with heart healthy fat and lowers your cholesterol.
- Leftovers always taste better! Leftover fritters can be kept in the fridge for up to four days; that’s lunch sorted!
Day 3
One pan chicken pizzaiola
Save time and save on dishes with this one pan recipe.
Recipe highlights
- Enjoy the traditional Italian flavour of mozzarella cheese; it’s a naturally lower-fat cheese.
- Enjoy plenty of healthy veggies with 4.5 serves of vegetables in this meal.
- Choose skinless chicken filets: evidence suggests a neutral relationship between poultry like chicken and heart disease.
- Sweet potato is sweetly delicious! The low glycaemic index (GI) of this food means it digests slowly, helping to keep you full for longer.
Day 4
Cauliflower and cashew Korma
This korma is a must-try if you love Indian food but are looking for lighter, healthier alternatives.
Recipe highlights
- Enjoy super versatile cauliflower; it’s nutrient-rich and works well with a range of spices and cooking methods.
- Add crunch with cashews: these nuts are rich in healthy monounsaturated fats. Eating nuts regularly can help to lower levels of LDL cholesterol (bad cholesterol). Choose unsalted nuts.
- Go wild for veggies with ginger and onion for a delicious flavour base. Plus, Thai basil leaves and lime add traditional flavours. Swap for coriander if you’re looking for a different taste.
- Stay creamy with light and creamy evaporated milk. Use this instead of traditional coconut cream, which is high in saturated fat.
Day 5
Soy glazed fish with stir fry veges
This yummy fish and veggie stirfry is fantastic for an end of week meal. Kid friendly, packed with veggies and healthy protein!
Recipe highlights
- Fish is fantastic: it’s an ideal, heart healthy protein that’s rich in omega 3 fatty acids.
- Cook with sunflower oil it’s great for your heart and contains unsaturated fats.
- Add flavour and texture with sesame seeds; these contain healthy fats and are high in protein.
- Brown rice boosts your wholegrain intake, which boosts heart health.
- Go authentic with reduced-salt soy sauce, honey, ginger and garlic to enjoy classic flavours.
Day 6
Slow cooker lamb and lentils
This dish needs your patience, but don't all good things take time? Pull out the slow-cooker and set it to 'delicious'.
Recipe highlights
- Save on time and save on dishes with a flavour-filled recipe that’s low on prep time.
- Enjoy lean lamb, a healthy, iron-rich protein. But, remember to limit red meat to 1 – 3 meals a week.
- Go lentil to add bulk and richness with one of the best sources of protein that’s great for your heart.
- Try crisping up the brussel sprouts by roasting them in the oven. Drizzle with olive oil, set the over to 200 degrees and enjoy!
Day 7
Loaded Mexican potato wedges
Give potato wedges a Mexican makeover and upgrade their status from side dish to main.
Recipe highlights
- Skip the sodium with no added salt four bean mix. Plus, beans add heart-healthy protein to this dinner.
- ‘ave an avo packed with heart health monounsaturated fat. Complement the authentic Mexican flavour with lime juice, pepper and the dish’s tomato base.
- Save time with frozen corn and add colour and nutrition, straight from the freezer.
- Use no added salt canned diced tomatoes to add colour and flavour.
You may also be interested in...
Healthy eating to protect your heart
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Week 2 Shopping List
All the ingredients you need for week two of your heart healthy meal plan.
Week 1 shopping list
All the ingredients you need for week one of your heart healthy meal plan.
Last updated05 February 2024