Week 1
7 days. 7 dinners. Let's get cooking.
Over the next 4-weeks we’ve tried to maximise your exposure to the variety of heart healthy meals available. Recipes have been selected to ensure a mixture of heart healthy proteins are featured.
We’ve also covered a wide range of different cooking styles, types of meals, flavours and cuisines for you and your friends and family to explore. From one pot dishes, bowls, tacos, bakes, soups, we have it covered!
Your week at a glance
Chilli basil chicken stir fry
Hearty vegetable and lentil soup
One pan pumpkin chicken gnocchi
Fish saganaki (Greek style fish)
Massaman sweet potato curry
Mexican bean and beef pies
Sweet potato and spinach frittata
Your dinners
Day 1
Chilli Basil Chicken Stir fry
Ditch the takeaway and whip up this zingy chicken stir-fry. A healthy, quick and easy to master dish.
Recipe highlights
- Unsalted roasted cashews provide a rich source of healthy fats.
- Brown rice vermicelli adds delicious variety to your wholegrain intake. The fibre in wholegrains can help to reduce your bad cholesterol.
- Chicken can be replaced with an alternative heart healthy protein. For a vegetarian option, replace chicken with firm tofu.
Day 2
Hearty Vegetable and Lentil Soup with Parmesan Toasts
This filling and nutritious soup is perfect for lunch the next day.
Recipe highlights
- Lentil soup mix contains a variety of legumes, which are one of the best sources of protein for heart health. Legumes contain soluble fibre, healthy fats and a low glycaemic index (GI), helping to keep you fuller for longer.
- This recipe gives each person 4 ½ of their 5 recommended serves of vegetables per day.
Day 3
One Pan Pumpkin Chicken Gnocchi
This mouthwatering meal is ready in less than 30 minutes.
Recipe highlights
- Light 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 some pantry basics like olive oil, ground pepper and basil.
Day 4
Fish Sanganaki (Greek Style Fish)
This recipe uses elements of a sofrito (a basic tomato sauce made with tomato, olive oil and garlic) as a flavour base; this sauce has been linked to heart health benefits.
Recipe highlights
- If you don’t have feta, add 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 this dish with a sprinkle of pine nuts or slivered almonds.
Day 5
Massaman Sweet Potato Curry
An easy to follow vegetarian Massaman curry recipe.
Recipe highlights
- Microwavable brown rice is a quick and easy way to add wholegrains to a dish, especially when you’re short on time.
- Sweet potato has a low glycaemic index (GI), which helps to 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.
Day 6
Mexican Bean and Beef Pies
A traditional beef pie with a delicious Mexican twist. Full of fresh flavours and a boost of heart healthy fats.
Recipe highlights
- Filo pastry replaces traditional puff pastry which is high in unhealthy saturated fat.
- We’ve also swapped melted butter with olive oil spray, so you can still achieve that crisp crunchy 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.
Day 7
Sweet Potato and Spinach Frittata
A vegetable frittata is close to the perfect meal! It's loaded with veggies, protein and healthy fats.
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 vegetables.
- This recipe can be made ahead or frozen.
You might also be interested in...
Week 1 shopping list
All the ingredients you need for week one of your heart healthy meal plan.
Week 2 Shopping List
All the ingredients you need for week two of your heart healthy meal plan.
Healthy eating to protect your heart
Poor diet is one of the leading risk factors for heart disease in Australia.
Last updated01 February 2024