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 pumpkin and bean sloppy joes
Recipe highlights
- Any leftover topping can be stored covered in the fridge for up to 3 days or frozen in portions for quick future meals, perfect for busy weeks.
- Replace Turkish rolls with wholemeal rolls or bread for added wholegrains.
- Boost your veggie intake by serving the topping with a side salad or steamed vegetables.
- Using no-added-salt canned products and seasonings like chili powder and lemon juice reduces the sodium content of this dish, but still add flavour without the salt.
- Olive oil and avocado are rich in monounsaturated fats that are beneficial for maintaining healthy cholesterol levels.
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 nutrient-rich, 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 chick peas 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 feta 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
- Make ahead of time or make extra! Any leftovers are great for lunch the next day. Refrigerate in a container and reheat in microwave oven to serve.
- Tofu and vegetable combination make this a colourful, nutrient-rich, plant-based meal.
- Both regular and reduced fat varieties of Greek yogurt help add the creaminess to this dish and work well to balance the Moroccan flavours.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Turkey mushroom burger
Recipe highlights
- Pantry staples like sweet potatoes and canned beetroot are nutrient-rich and budget-friendly.
- Turkey mince can be replaced with chicken mince if preferred.
- Avocado and olive oil spray provide heart-healthy unsaturated fats.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Greek style nachos
Recipe highlights
- This dish combines a flavourful beef mixture with crispy pita and a fresh yogurt topping.
- Traditional corn chips are replaced with pita chips which can be quickly baked with olive oil to add healthy fats and crunch to this dish.
- We’ve swapped out traditional sour cream for Greek yogurt to keep the topping creamy.
- Red kidney beans are a versatile legume that provide protein and can boost your veggie intake.
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!