Week 4
Almost there! You’re nearly at the finish line!
Don’t stop now — you’ve started building habits that can lead to a lifetime of heart-healthy eating!
Your weekly goals
- Reflect on your journey so far and the positive changes you want to maintain.
- Take small steps to continue making positive changes to your eating habits using our goal-setting tool and Adding flavour without salt resource.
- Share a meal -- delicious, healthy home-cooked meals are even better when shared with others!
So what's for dinner?
Mexican chicken quesadilla wraps
Recipe highlights
- Serve with side salad or add extra vegetables like spinach to boost your daily vegetable intake further!
- We used reduced salt, low carb, high fibre wraps with grains and seeds, available from the bread aisle in major supermarkets. Check labels and choose the brand lowest in sodium per 100g.
- Budget-friendly, no-added-salt canned 3 bean mix is a heart-healthy pantry staple!
- Shredded, cooked skinless chicken breast is available from the deli counter in supermarkets. Alternatively, substitute with leftover skinless, roast chicken.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Honey soy tofu noodle stir-fry
Recipe highlights
- Easy step-by-step recipe to help guide you to recipe success.
- Tofu and soba noodle combination helps create a heart-healthy, plant-based meal.
- A versatile heart-healthy pantry staple, edamame beans are naturally high in fibre and available canned or frozen.
- Check labels on noodles and tofu and choose the brands lowest in sodium per 100g.
Salmon tikka parcels with rice salad
Recipe highlights
- Wrapping fish in baking paper locks in moisture, helping to keep it tender and juicy.
- No-added-salt canned chickpeas are a versatile and budget-friendly pantry staple that can easily be added to meals to boost fibre and vegetable intake.
- Fish and seafood are great sources of heart-healthy omega 3 fatty acids and protein. Aim to eat 2-3 serves a week.
Gyros chicken bowls with sweet potato fries
Recipe highlights
- Healthy fat sources from olive oil and olives add beneficial monounsaturated fats, supporting heart health.
- Sweet potatoes, cucumbers, lettuce, and tomatoes provide fibre, helping to keep you feeling satisfied for longer.
- Tzatzki and reduced fat fetta provide additional protein and calcium as well as creaminess to this dish.
- Read labels on tzatziki and choose the brand lowest in sodium per 100g.
Moroccan vegetarian tray bake
Recipe highlights
- Any leftovers are great for lunch the next day. Refrigerate in a container and reheat to serve.
- Moroccan spice blend (also known as ras el hanout) is available from supermarkets and some local fruit and vegetable stores.
- Remaining tofu can be refridgerated or frozen. Try adding to your next stir-fry dish.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Spanish fish stew
Recipe highlights
- With only 10 minutes of prep time, this is a hearty stew packed with healthy fats and fibre.
- Fish provides heart-healthy omega-3 fatty acids. Aim to eat 2-3 serves of fish per week. Fresh fish can easily be replaced with frozen fish fillets.
- We used Steamed Rice Super Grains microwave cups available from the rice aisle to save on prep time. Replace with brown rice or any wholegrain rice blend.
- Check labels on passata and choose the brand lowest in sodium per 100g.
Chicken cobb salad
Recipe highlights
- Canned corn, eggs, and seasonal vegetables help make this dish budget friendly.
- Avocado and an olive oil based dressing, boost heart-healthy monounsaturated fats.
- Canned corn can be replaced with 2 fresh corn cobs, if preferred.
- Pack any leftovers into containers and refrigerate for a lunch on-the-go the next day.
How to have a heart-healthy breakfast
Practical tips and ideas to help boost your heart health at breakfast!
How to have a heart-healthy lunch
Practical tips and ideas to help boost your heart health at lunch!
How to have a heart-healthy dinner
Practical tips and ideas to help boost your heart-healthy day!
How to have a heart-healthy snack
Practical tips and ideas to help boost your heart health at snack time!
Making healthier meals at home
We understand that making healthy meals can feel like a challenge at times, but it doesn’t have to be. We’re here to help with our tips and tools to help you plan, shop and cook heart-healthy meals, no matter what your budget is or how time-poor you are.
Small changes can have a big impact on your heart health. Over time these changes will become easier and fit in with your regular routine.
This week's healthy eating tips
Set yourself up for success in the kitchen!
Plan: build on your heart-healthy habits
- Reflect on the positive changes you've made so far, like cooking more at home or including more vegetables in your meals. Decide which habits to continue and build on.
- Watch our How to have a heart-healthy day videos and use the goal-setting tool to identify one small, achievable step to improve your eating habits, like swapping salt for herbs, adding more plant proteins or swapping for healthy snacks.
- Plan a meal to share with family or friends, focusing on simple, heart-healthy dishes everyone can enjoy.
Shop: stock up on flavourful, heart-friendly ingredients
- Create a shopping list based on your goal, such as buying fresh herbs, spices, or citrus for flavour instead of relying on salt.
- Choose ingredients that support heart-healthy meals, like wholegrains, legumes (e.g. chickpeas, lentils), and seasonal or frozen vegetables.
Food prep: cook, share, and celebrate heart-healthy meals
- Share the load with household members.
- Set the table and enjoy a shared meal. Celebrate your healthy dinner plan journey!