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Heart Healthy Dinners Meal Plan | Week of January 19

ByStephanie Wilson Updated on

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Eating with heart health in mind doesn't have to feel restrictive or complicated. This week's Heart Healthy Dinners plan focuses on balanced, flavorful meals built around vegetables, beans, whole grains, lean proteins, and healthy fats.

Collage of heart healthy dinner ideas for a weekly meal plan including chicken, miso, and fish tacos.

Dinner Meal Planning

Make weekly dinner planning easy! While nutritional needs differ, I invite you to use these dinner meals as inspiration and adjust as needed. Never miss a meal plan by signing up to receive an email link in your inbox every Sunday morning!

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What Is a Heart-Healthy Way of Eating?

A heart-healthy way of eating emphasizes variety, balance, and whole foods rather than strict rules. According to the National Heart, Lung, and Blood Institute (NIH), heart-healthy meals often include:

  • Plenty of vegetables and fruits
  • Whole grains instead of refined grains
  • Beans, lentils, and legumes
  • Lean proteins, including fish and poultry
  • Healthy fats, such as olive oil, nuts, and seeds
  • Lower amounts of added sugars, saturated fats, and highly processed foods

Rather than focusing on what to avoid, this approach highlights foods that fit naturally into everyday meals - especially when cooking at home. Which is very similar to the Mediterranean Diet meals we love.

Heart Healthy Dinners Menu

Here's the full weekly menu, along with brief notes and serving ideas for meal prep and planning.

Monday - Moroccan Bean Soup
A warming, plant-forward soup with beans, spices, and vegetables.
Serve with: Whole-grain bread or a simple green salad dressed with olive oil and lemon.

Tuesday - Chicken with Cauliflower Tabbouleh
Grilled chicken paired with a fresh, herb-forward cauliflower tabbouleh.
Serve with: Extra cucumbers or tomatoes and a spoon of plain yogurt or hummus on the side.

Wednesday - Ginger Meatball Ramen
Comforting ramen with ginger-infused meatballs and vegetables.
Serve with: Extra greens like spinach or bok choy stirred in just before serving.

Thursday - Cilantro Lime Fish Tacos
Light, bright fish tacos with fresh herbs and citrus.
Serve with: Cabbage slaw, avocado slices, and warm corn tortillas.

Friday - Greek Chicken and Orzo Skillet
A one-pan dinner with chicken, orzo, vegetables, and Mediterranean flavors.
Serve with: A side of roasted vegetables or a simple cucumber and tomato salad.

Treat - Winter Fruit Gratin
A cozy baked fruit dessert that highlights seasonal winter fruit.
Serve with: A small spoon of yogurt or enjoy just as it is.

Signature of Stephanie Wilson, founder and recipe creator and write at 31Daily.com

RELATED: More 31Daily Dinner Ideas >>

Heart Healthy Dinners Meal Plan | Week of January 19

This Week’s Recipes

Save or bookmark this plan for the week ahead, and feel free to mix and match recipes to suit your schedule and appetite.

1
Bowl of moroccan bean soup with lemon slice garnishes.
Monday: Moroccan Bean Soup
This Mediterranean-inspired Moroccan Bean Soup is a quick-fix but hardy meatless soup filled with beautiful, fragrant flavors. It's a healthy one-pot meal, cooked in 20 minutes, that can be served with poached eggs or even chicken, lamb, or beef for additional protein.
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2
A bowl with sliced grilled chicken breast on a bed of cauliflower rice, cherry tomatoes, cucumber, green onions, and fresh parsley makes a flavorful choice for anti inflammatory dinners.
www.eatingwell.com
Tuesday: Grilled Chicken with Cauliflower Tabbouleh
“Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.” Because it's rainy and wintery where I live, I'm grilling indoor on the stovetop.
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3
www.realsimple.com
Wednesday: Ginger Meatball Ramen Recipe
“Three elements combine to make this ginger meatball ramen recipe an instant classic: delicious pork meatballs (seasoned with fresh ginger, scallions, and soy sauce), miso-spiked broth, and of course, instant ramen noodles.”
Go to Recipe
4
Thursday: Cilantro Lime Fish Tacos
Thursday: Cilantro Lime Fish Tacos
These easy Cilantro Lime Fish Tacos are made with flaky white fish, tomatoes, jalapeños, cilantro and lime topped with avocado.
Get the Recipe
5
A plate of rice with skillet Greek chicken, cherry tomatoes, olives, feta cheese, and herbs on a white plate, set on a blue-striped napkin with small bowls of toppings in the background.
Friday: Greek Chicken and Orzo Skillet
Greek Chicken and Orzo Skillet is an incredibly delicious one-pot dinner with Greek-inspired Mediterranean chicken cooked with bell peppers and orzo pasta. It's healthy, perfect for summer with fresh tomatoes, herbs, olives, feta cheese, and a creamy Greek tzatziki-inspired sauce.
Greek Chicken and Orzo
6
Treat: Winter Fruit Gratin
Treat: Winter Fruit Gratin
Dessert doesn't always have to be cake, cookies or ice cream. Try this warm baked fruit dish on as a satisfying, sweet end to a meal.
Get the Recipe

Find More Quick Meal Plan Ideas

For more healthy ideas, see our past weekly dinner meal plans!

See more Meal Plans →

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Stephanie Wilson

Cookbook Author, Food Writer, and Chef

Stephanie Wilson is the founder of 31Daily.com, where she shares seasonal recipes, weekly meal plans, and teatime favorites to help readers gather around the table with joy. A certified private chef, cookbook author, and longtime event planner, she brings over 20 years of experience in catering, food writing, and media production—including network television work as a producer, director, and writer. Her work has been featured by Today.com, The Kitchn, Parade, and more.

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