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Ranch burger bowl

Week 3

Heart-healthy Dinner Plans

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Heart-healthy Dinner Plans - Meals for Two

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Week 3

Congratulations, you’ve made it to Week 3!

We hope you have found some new favourite recipes to add to your dinner rotation.

This week you’ll discover new recipes to boost your fish intake as well as other delicious one pan meals and bowls!

Your weekly goals
  • Cook a fish-based meal and boost your healthy fats intake: Try our Salmon Caprese bake, a simple step-by-step recipe, or our Thai fish larb with noodles. For more ideas, see our Omega-3 recipe eBook and Boosting healthy fats resource.
  • Explore protein variety: Use the heart-healthy protein scale to include a range of protein sources in your meals. Watch our short videos for steps to make your own versions of a heart-healthy stir-fry, salad or sandwich.
  • Review food storage practices: Check out our Storing food safely resource for tips.

So what's for dinner?

A colourful bowl of pasta with cheese and fresh vegetables.
Recipe highlights
  • A one pot, quick and easy meal, using budget-friendly ingredients like pumpkin, zucchini and wholemeal pasta.
  • Features more veggies and low saturated fat content compared to traditional, or store brought mac and cheese kits.
  • For a shortcut, buy packaged diced pumpkin from the fresh fruit and vegetable section in major supermarkets.
  • Serve with a crisp garden salad on the side for extra veggies.
  • If you have heart disease or high cholesterol, choose reduced-fat dairy.

A baking dish and a plate, each containing the One pan salmon caprese bake, is arranged on a table
Recipe highlights
  • A simple, colourful dish packed with flavour using balsamic glaze and fresh basil.
  • One pan meal for fuss free cooking – simplifies meal prep, saves time and clean up!
  • Healthy fat sources from olive oil and salmon promote heart health.
  • No-added-salt canned butter beans provide added fibre, helping to slow down digestion and provide a feeling of fullness.

satay-chicken-stir-fry
Recipe highlights
  • Nut spreads help boost heart-healthy fats. Choose no added salt and sugar varieties.
  • Brown rice vermicelli can easily be replaced with soba noodles or brown rice. These wholegrains are high in fibre and can help to reduce "bad" LDL-cholesterol.
  • For a shortcut, replace chicken breast with chicken breast stir-fry strips.

Two bowls of penne pasta on a table
Recipe highlights
  • Easy step-by-step recipe to help guide you to recipe success!
  • This recipe is ideal for using up any vegetables you have on hand. We used a mix of pumpkin, carrot, zucchini, eggplant, capsicum, red onion and thyme, but you can use any vegetables suitable for roasting.
  • For a shortcut, use packaged chopped vegetables for roasting, available in the fruit and vegetable section of major supermarkets.

range-burger-bowls
Recipe highlights
  • Suitable for varied cooking skill levels.
  • Uses everyday items like mince, fresh vegetables, and pantry staples.
  • Extra lean beef mince, ricotta and pesto combine to reduce unhealthy saturated fats but still retain a moist burger patty.
  • Hamburger patties can be made 1 day ahead. Keep covered in the fridge until ready to cook.
  • Check labels on pesto and choose the brand lowest in sodium.

thai-fish-larb
Recipe highlights
  • This recipe works well with either fresh or frozen fish fillets. Fish is a valuable source of omega-3 for heart health. Aim for 2-3 serves of fish per week.
  • Brown rice vermicelli noodles are higher in fibre and have a lower glycaemic index compared to regular white rice noodles, helping you feel satisfied for longer.
  • Thai basil can be replaced with regular basil or mint.
  • You can prepare fish larb, noodles and dressing several hours ahead. Keep refrigerated in separate containers until ready to serve. Serve chilled.

moroccan nourish bowls
Recipe highlights
  • To reduce the prep time, roast sweet potato, chickpeas and pepitas, and cook quinoa in advance.
  • You’ll need ½ x 400g can no-added-salt chickpeas for this recipe. Refrigerate the remaining chickpeas in a container for up to 3 days. Use them up in salads, stir-fries, curries or casseroles.
  • Check labels on hummus and choose the brand lowest in sodium per 100g.
  • Quinoa can be replaced with alternative wholegrains like brown rice if preferred.
  • Alternative use for lunch box prep – just add avocado before serving.
  • Harissa is a North African spice blend, available from the spice aisle in supermarkets. Alternatively, you can make a similar version by mixing smoked paprika, chilli powder and cumin.

How to make a heart-healthy stir-fry

Explore the elements that make up a heart-healthy stir-fry to help you make your own version!

How to make a heart-healthy salad

Explore the elements that make up a heart-healthy salad to help you make your own version!

How to make a heart-healthy sandwich

Explore the elements that make up a heart-healthy sandwich to help you make your own version!

Protein and heart health

Eating healthy proteins from plant and animal sources as part of a balanced eating pattern can help lower your risk of heart disease. When choosing protein foods, include a variety of sources.

The best protein foods for heart health are fish and seafood and plant-based proteins like beans, lentils, and chick peas. Eggs and chicken have a neutral impact on heart health and can also be included in a heart-healthy eating pattern.

Some proteins can be harmful to heart health: limit lean red meat to 1—3 times per week and avoid eating processed meats like ham, bacon and sausages.

Image showing a variety of protein-rich foods. The "Eat more" side features fish, lentils, beans, and chickpeas, while the "Eat less" side shows red meat and processed meats.

This week's healthy eating tips

Set yourself up for success in the kitchen!

  • Choose a fish-based meal to cook this week, like Salmon Caprese bake or Thai fish larb with noodles, to boost your intake of healthy protein.
  • Explore the heart-healthy protein scale and plan meals featuring a variety of protein sources.
  • Review our Omega-3 recipe eBook and Boosting healthy fats resource for recipe ideas.
  • Add ingredients for your chosen fish-based meal/s to your shopping list, such as frozen or fresh white fish, frozen vegetables, wholemeal pasta, or fresh salmon.
  • Revisit our budget-friendly shopping resource for tips on how to get the best heart-healthy groceries on a budget.
  • Look out for ‘specials’ and ‘sales’ on food storage essentials like airtight containers to maintain food safety and freshness.
  • Follow our step-by-step visual guide for Salmon Caprese bake for an easy, nutritious meal.
  • Watch our quick videos to preparing heart-healthy stir-fries, salads, or sandwiches featuring a range of proteins so you can customise and make your own!
  • Organise your fridge and pantry using tips from our Storing food safely resource to ensure optimal storage and reduce waste, plus keep your food safe.