Week 1
7 days. 7 dinners. Let's get cooking.
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Your week at a glance
Chilli Basil Chicken Stir fry
Ditch the takeaway and whip up this zingy chicken stir-fry. A healthy, quick and easy to master dish.
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Recipe highlights
- Unsalted roasted cashews provide a rich source of healthy fats.
- Brown rice vermicelli gives a variation to your wholegrain intake. The type of fibre found in wholegrains can help reduce bad cholesterol.
- Chicken can be replaced with an alternative heart healthy protein. For a vegetarian option replace chicken with firm tofu.
Hearty Vegetable and Lentil Soup with Parmesan Toasts
This filling and nutricious soup is perfect for lunch the next day.
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Recipe highlights
- Lentil soup mix offers a variety of legumes which are one of the most beneficial sources of protein for heart health.
- Legumes contain soluble fibre, healthy fats and a low glycaemic index (GI) – keeping you fuller for longer.
- This recipe gives each person 4 ½ of their 5 recommended daily serves of vegetables.
One Pan Pumpkin Chicken Gnocchi
This mouthwatering meal is ready in less than 30 minutes.
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Recipe highlights
- Light and creamy evaporated milk provides a delicious creamy texture and 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 labels and choose a brand with the lowest sodium value per 100g.
- This recipe requires some pantry basics like olive oil, ground pepper and basil.
Fish Sanganaki (Greek Style Fish)
This mouthwatering meal is ready in less than 30 minutes.
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Recipe highlights
- This recipe uses elements of a sofrito (a basic tomato sauce made with tomato, olive oil and garlic) as a flavour base. It has been linked to heart health benefits.
- If you don’t have feta, try adding grated parmesan.
- If you have higher kilojoule requirements than the average Australian you can serve this with extra wholegrain bread or add roasted vegetables to bulk up the side salad.
- If you’ve reached the end of the day and haven’t enjoyed your serve of nuts, you can top with a sprinkle of pine nuts or slivered almonds.
Massaman Sweet Potato Curry
Try our easy to follow vegetarian Massaman curry recipe
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Recipe highlights
- Microwavable brown rice is a quick and easy way to add wholegrains to a dish when you’re short on time.
- Sweet potato has a low glycaemic index (GI) and will help slow down your digestion rate.
- We’ve swapped out the traditional coconut cream, which is high in saturated fat, for light and creamy evaporated milk.
Mexican Bean and Beef Pies
A traditional beef pie with a delicious Mexican twist. Enjoy these pies for lunch or dinner!
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Recipe highlights
- Filo pastry replaces traditional puff pastry which is high in saturated fat.
- We’ve also swapped melted butter with olive oil spray to make sure you can still achieve that crisp topping.
- Red kidney beans are a versatile legume which add protein and boost the amount of vegetables in the dish bringing the total to 4 ½ serves per person.
- For some added fresh flavours and a boost of heart healthy fats, we’ve used an easy delicious topping of avocado, tomato, coriander and lime juice.
Vegetable Frittata
A vegetable frittata is close to the perfect meal! It's loaded with veggies, protein and healthy fats.
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Recipe highlights
- Eggs are an easy and nutritious ingredient to help you meet your suggested daily protein intake.
- The recipe will work well with any vegetable selection and can be flavoured with an alternative herb rather than mint.
- Broad beans add fibre and help to balance the meal.
- This recipe can be made ahead or frozen.
Clinical Guidelines
Clinical Guidelines
Clinical Guidelines
Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...
Heart Age Calculator
Heart Age Calculator
Heart Age Calculator
Try our Heart Age Calculator to understand what contributes to your risk of heart disease....
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Support us and help save Australian hearts
Join the fight against Australia’s biggest killer by supporting the Heart Foundation. ...
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Fundraise to save Australian hearts
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Are you at risk of heart disease?
Are you at risk of heart disease?
Are you at risk of heart disease?
There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...
Support and resources for health care professionals
Support and resources for health care professionals
Support and resources for health care professionals
Our range of clinical and patient support resources are available for you to use in your daily practice....
Heart Foundation Recovery Support and Resources
Heart Foundation Recovery Support and Resources
Heart Foundation Recovery Support and Resources
Heart Foundation programs and resources to support your recovery....
Cook with Heart
Cook with Heart
Cook with Heart
Join the Cook with Heart Challenge as seen on Channel 7...
My health for life program
My health for life program
My health for life program
The Heart Foundation is a proud supporter of the Queensland My health for life program...
Life changing research currently underway
Life changing research currently underway
Life changing research currently underway
Search our current researcher's and the ground breaking research being undertaken....
Taking your medicines
Taking your medicines
Taking your medicines
There are many medicines that treat heart attack, angina, high blood pressure, high cholesterol and other heart conditions....
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Become a corporate partner
Partner with us to help us fight for Australian hearts....
Chicken recipes
Chicken recipes
Chicken recipes
Find heart healthy chicken recipes....
Heart Health Network
Heart Health Network
Heart Health Network
Heart Health Network is the Heart Foundation’s newsletter for health professionals delivered to your inbox once a month....
Types of physical activity
Types of physical activity
Types of physical activity
Nine out of 10 Australians could reduce the risk of heart disease by walking as little as 15 minutes more each day....
Join our fight against heart disease
Join our fight against heart disease
Heart disease has a devastating impact on Australian families; everyday it claims 72 lives....
Blueprint for an active Australia
Blueprint for an active Australia
Blueprint for an active Australia
The Blueprint for an active Australia provides evidence-based actions to help address physical inactivity....
Q&A with Lauren Blekkenhorst
Q&A with Lauren Blekkenhorst
Q&A with Lauren Blekkenhorst
Research to develop better evidence for the vascular and metabolic health benefits of vegetables and their bioactive constituents....
Wholegrains and heart health
Wholegrains and heart health
Wholegrains and heart health
All you need to know about wholegrains to put you on the right track...
Encouraging cardiovascular research excellence in NSW
Encouraging cardiovascular research excellence in NSW
Encouraging cardiovascular research excellence in NSW
A ground-breaking collaboration bringing together for the first time the state’s most eminent cardiovascular researchers...
Absolute CVD risk calculator
Absolute CVD risk calculator
The Absolute CVD risk calculator estimates the likelihood of having a heart attack or stroke in the next five years....
Heart attack recovery – quit smoking
Heart attack recovery – quit smoking
Heart attack recovery – quit smoking
Smoking is a major risk factor for heart disease. Get the facts on quitting and how it can help you recover. ...
Our programs and initiatives
Our programs and initiatives
Our programs and initiatives
The Heart Foundation delivers innovative, evidence-based programs and initiatives to support and prevent heart disease in Australia...
Key Statistics: Coronary Heart Disease
Key Statistics: Coronary Heart Disease
Find a cardiac rehabilitation service near you
Find a cardiac rehabilitation service near you
This cardiac services directory presents information on cardiac rehab programs offered across Australia....
Know your risk: Family history and heart disease
Know your risk: Family history and heart disease
Know your risk: Family history and heart disease
A family history of heart disease could mean you are at greater risk....
COVID-19 info & FAQs
COVID-19 info & FAQs
COVID-19 info & FAQs
Information and FAQs about COVID-19 and heart disease....
Key healthy eating messages for heart attack recovery
Key healthy eating messages for heart attack recovery
Key healthy eating messages for heart attack recovery
Eating healthy foods can help you recover and reduce your risk of more heart problems. ...
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Arrhythmia is a fault in the heart’s electrical system, which affects your heart’s pumping rhythm....
5 Ingredient Recipes Booklet
5 Ingredient Recipes Booklet
5 Ingredient Recipes Booklet
A collection of quick and delicious heart healthy recipes. Get your booklet now! ...