Week 1
We are so glad you’re here! Let’s get started
Over the 4-week journey, we’ve created a variety of delicious heart-healthy vegetarian meals designed to help you follow our heart-healthy eating pattern. This selection covers diverse cooking styles, flavours and cuisines for you, your friends and family to enjoy.
You’ll build cooking confidence and expand your usual recipe repertoire. From one-pot dishes to bowls, tacos, and bakes — we’ve got you covered!
Your weekly goals
- Save time and plan meals for the week using the resources and interactive tools provided.
- Be familiar with foods that make up a heart-healthy eating pattern.
- Master a delicious “step-by-step” recipe.
So what's for dinner?
Chilli basil chicken stir fry
Recipe highlights
- Unsalted roasted cashews and sunflower oil provide a rich source of healthy fats beneficial for heart health.
- Brown rice vermicelli adds delicious variety to your wholegrain intake. The fibre in wholegrains can help to reduce your LDL cholesterol.
- Stir-fry – a healthy, quick and easy cooking method that’s easy to master and easy to change up, depending on what ingredients you have in your fridge and pantry.
One pan beans pizzaiola
Recipe highlights
- An easy step-by-step recipe to help guide you to recipe success!
- One pan for fuss-free cooking – simplifies meal prep, saves time and clean up!
- Canned no added salt red kidney beans are a versatile, budget-friendly pantry staple and plant based heart healthy protein source that’s also rich in fibre.
One pan chicken and pumpkin gnocchi
Recipe highlights
- Light and creamy 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 pantry basics like olive oil, ground pepper and basil.
Fish tacos with tomato and jalapeno salsa
Recipe highlights
- Packed with omega-3s, fish is fantastic for your heart health. Eating fish and seafood are great sources of omega 3 fatty acids and protein, so aim to eat 2-3 serves a week.
- Greek yoghurt is used as the base of a creamy dressing to replace traditional sour cream. Plus, yoghurt will take the edge off the jalapeno salsa!
- A small amount of feta cheese goes a long way to boost flavour, so we’ve used it sparingly due to its naturally high salt content.
Mediterranean antipasto pizza
Recipe highlights
- We’ve used wholemeal Lebanese bread to help speed up our food prep. They're usually lower in salt and higher in fibre compared to commercial pizza bases. Check the label and choose the product with the lowest sodium value per 100g.
- Ricotta cheese, naturally lower in fat, provides our white sauce pizza base and pairs well with our vegetable toppings!
- Pine nuts provide additional protein and healthy fats.
Dukkah lamb with beetroot and lentil salad
Recipe highlights
- Lentils are a budget-friendly, heart-healthy pantry staple, packed with fibre.
- Check labels on dukkah and feta cheese and choose the brands lowest in sodium per 100g.
- Lamb can be quickly cooked on a grill or stovetop, reducing time in the kitchen!
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Zucchini slice
Recipe highlights
- Eggs are an easy, budget friendly, nutritious ingredient to help you meet your daily protein intake.
- This recipe can be made ahead or frozen.
- Store any leftovers in a container in the fridge for up to 3 days. Add cold to lunchboxes or reheat in microwave to serve.
- This is an adaptable dish, easy to customise with other veggies or herbs.
One pan beans pizzaiola
Ready in 30 minutes, this quick, budget-friendly and adaptable dish combines the rich flavours of Italian-inspired ingredients in a single pan.
Mediterranean antipasto pizza
Quicker than pizza delivery, this vegetarian meal features wholegrains, dairy, vegetables, and heart-healthy fats for a balanced dish.
Zucchini slice
This zucchini slice is a protein-packed, vegetable-rich dish — perfect for any meal and easy to pair with a fresh salad.
This week's healthy eating tips
Set yourself up for success in the kitchen!!
Plan: save time, eat better, and spend less
- Think about how many meals you would like to cook at home this week and the number of people you will be cooking for. Consider your schedule — which days are busier?
- Involve family or other household members. Ask them to choose their favourite heart-healthy recipes.
- Batch cook and freeze — make a big batch of your favourite dish to have for leftovers or freeze to make busy days easier.
- Fruit, pre-cut vegetables, unsalted nuts and seeds or a tub of unflavoured yoghurt also make quick and easy snacks.
Shop: plan ahead and stick to your list
- Before shopping in-store or online, make a list of what you need and stick to it. This helps you avoid unnecessary purchases.
- Use our Weekly heart-healthy shopping list template to guide you, and familiarise yourself with ingredients that make up a heart-healthy eating pattern. Check your pantry, fridge and freezer for ingredients you have at home before going grocery shopping.
Food prep: save time by prepping ingredients in advance
- Think about which recipe ingredients can be prepped in advance, such as chopping vegetables the night before.
- This simple step helps cut down on cooking time and makes mealtimes smoother.