5-Day Heart-Smart Starter
A whole work-week of simple, filling meals built from things you can grab at the bodega or corner store — beans, eggs, oats, canned fish, frozen veg, rice. Nothing fancy, nothing wasted.
Your progress
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Day 1
Breakfast
Oatmeal with banana & cinnamon
oats · banana · cinnamon · low-fat milk
Lunch
Black bean & rice bowl
canned black beans (rinsed) · brown rice · salsa · frozen corn
Rinsing the beans washes off a lot of the salt.
Dinner
Baked chicken & roasted vegetables
chicken thighs (skin off) · frozen mixed veg · olive oil · garlic
Day 2
Breakfast
Eggs & whole-grain toast
eggs · whole-grain bread · tomato
Lunch
Tuna salad sandwich
canned tuna · mustard or light mayo · whole-grain bread · lettuce
Dinner
Stewed beans with rice & spinach
canned kidney beans · rice · frozen spinach · onion · garlic
Day 3
Breakfast
Yogurt, fruit & oats
plain Greek yogurt · frozen berries · oats
Lunch
Lentil soup
lentils · carrot · onion · low-sodium broth
Dinner
Baked fish & sweet potato
tilapia or whiting · sweet potato · olive oil · lemon · pepper
Day 4
Breakfast
Peanut butter & banana toast
whole-grain bread · peanut butter · banana
Lunch
Chickpea salad
canned chickpeas (rinsed) · cucumber · tomato · olive oil · lemon
Dinner
Turkey chili
lean ground turkey · canned tomatoes (no salt added) · beans · onion · peppers
Day 5
Breakfast
Oatmeal with berries
oats · frozen berries · cinnamon
Lunch
Leftover turkey chili + side salad
yesterday's chili · mixed greens · olive oil · vinegar
Dinner
Veggie stir-fry with rice
frozen stir-fry veg · eggs or chicken · brown rice · low-sodium soy sauce · ginger
This is education, not medical advice. Heart of the Block helps you learn and make everyday choices — it can’t diagnose, treat, or replace your doctor. Never start, stop, or change any medication based on what you see here. For anything about your health, talk to a licensed healthcare provider.