Heart Healthy 30 Minute Dinners Meal Plan (March 18)
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For this week’s Heart Healthy 30 Minute Dinners meal plan, we’re making speedy dinners that are packed with spring flavors. They’re easy to make and perfect for March. This week’s treat may surprise you as it’s rather decadent but oh-so-delicious!
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The Easy Way to Eat Heart Healthy
A healthy eating pattern is about smart choices. The American Heart Association suggests these daily amounts.
What to Eat
- Vegetables – canned, dried, fresh & frozen; 5 servings
- Fruits – canned, dried, fresh & frozen; 4 servings
- Whole grains – barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta; 3-6 servings
- Dairy – low fat (1%) and fat-free; 3 servings
- Proteins – eggs, fish, lean meat, legumes, nuts, poultry & seeds; 1-2 servings
- Oils – polyunsaturated and monounsaturated canola, olive, peanut, safflower & sesame oil; 3 Tbsp
Foods to Avoid
- Limit – sugary drinks, sweets, fatty meats, and salty or highly processed foods
- Avoid – partially hydrogenated oils, tropical oils, and excessive calories
- Replace – highly processed foods with homemade or less-processed options
- Enjoy – a variety of nutritious foods from all the food groups, especially fruits & veggies
- Keep – healthy habits even when you eat from home
Heart Healthy 30 Minute Dinners Menu
Monday’s dinner is a vegetarian, spring-inspired chickpea meal served over your favorite whole grain, like brown rice, and is ready in 20 minutes. Easy to make in a pressure cooker or stovetop. Add a large green salad to the meal.
Tuesday’s dinner is a simple skillet dish that’s all about lean protein and bright spring flavors. Add your favorite green, I’m sauteeing spinach with a pinch of red pepper flakes for a quick addition to this tasty meal.
Wednesday’s dinner is a lean beef stir-fry with one of my favorite spring vegetables: bokchoy. Packed with flavor it’s a simple dish ready in no time. Add a spring green salad and experiment with spring lettuces like arugula or kale!
Thursday’s dinner is a rice noodle bowl that’s easy to make and packed with spring veggies, like carrots, and delicious flavors like lime and ginger.
Friday’s dinner is a beautiful one pot salmon dish (very heart-healthy) with a spring herby orzo and broccoli. It’s easy cleanup for Friday!
The Treat is decadent chocolate, easy to make… and heart-healthy!
Have a beautiful and healthy week!
RELATED: More 31Daily Dinner Ideas >>
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Heart Healthy 30 Minute Dinners Meal Plan (March 18)
- Monday: Vegetarian Chickpea Curry
- Tuesday: Skillet Lemon Chicken with Herbs
- Wednesday: Chinese Ginger Beef Stir Fry with Bok Choy
- Thursday: Chicken Meatball Noodle Bowl
- Friday: Salmon with Lemon Herb Orzo and Broccoli
- Treat: Chocolate Bark with Espresso
Heart Healthy 30 Minute Dinners Meal Plan (March 18)
Discover delicious and heart-healthy 30-minute dinners packed with spring flavors. Easy to make and perfect for March!
Monday: Vegetarian Instant Pot Chickpea Curry
This Chickpea Curry is a 20-minute recipe packed with chickpeas, tomatoes, and kale. Serve it over whole grain or brown rice for a speedy start to a new week.
Tuesday: Skillet Lemon Chicken with Herbs
"hicken breasts are roasted with lemon and garlic for a bright and flavourful dish."
Wednesday: Beef Stir-Fry with Baby Bok Choy & Ginger
"All the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, but cleanup is quick too."
Thursday: Chicken Meatball Noodle Bowl
"Set out dishes of fresh cilantro, sliced Fresno peppers, and sliced green onions, then let everyone top their own bowls. Squeeze over a little fresh lime juice right before digging in!"
Friday: Salmon with Lemon-Herb Orzo & Broccoli
"This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash too!"
Treat: Chocolate Bark With Espresso and Toasted Nuts
Each serving only contains 70 calories-- "High in cocoa but low in sugar, this chocolate bark recipe carries its own weight in toasted walnuts, pecans and almonds, which are all nuts that promote health benefits for your heart."
More Weekly Dinner Plans
You can find all of our past weekly dinner meal plans here!