Heart Healthy Meal Plan and Prediabetes Printables
A heart healthy meal plan does not have to be complicated. These one-page printables bring the heart friendly and steady-carb weeks from the shop together in one place: low cholesterol and low sodium meal plans, a prediabetes meal plan, food lists and two kits that bundle several charts in one download. Every plan is portioned for a small appetite on GLP-1, with protein first.
These are educational planning tools, not medical advice and not a treatment for any condition. Please check with your prescriber or a registered dietitian before you change how you eat. Read the full medical disclaimer.
Heart healthy meal plan, low cholesterol and low sodium
Weeks built around foods often included in heart healthy eating: oats and whole grains, beans and lentils, fish, nuts, olive oil and plenty of vegetables and fruit, with less saturated fat and less salt. Calories and protein are shown on every meal of the one-page meal plans.
Prediabetes diet plan and steady-carb printables
For readers who have been told their numbers are in the prediabetes range, or who live with type 2 diabetes, and want a calm, printable starting point to bring to their doctor or dietitian: whole grains instead of white, beans and lentils, protein at every meal and similar carb amounts across the day.
How to use these printables
- Pick one week, print it on US Letter or A4 and put it on the fridge.
- Use the matching food list when you shop, so the swaps are already in your cart.
- Bring the page to your next appointment if you want to talk your plan through with your care team.
Want to read first? The free guides on heart friendly eating on GLP-1, low sodium eating and eating with type 2 diabetes on GLP-1 explain the basics. For full recipes and grocery lists, see all GLP-1 meal plans.
Frequently asked questions
What is in a heart healthy meal plan?
Heart healthy eating plans usually lean on vegetables, fruit, whole grains, beans and lentils, fish, nuts and olive oil, with less saturated fat and less salt. The low cholesterol and low sodium weeks here follow that pattern in small, protein first portions.
Is there a prediabetes meal plan I can print?
Yes. The GLP-1 Prediabetes 7-Day Meal Plan is a one-page printable chart with a steady-carb, protein first week. The Prediabetes Food List shows everyday choices by meal on one page.
Which one should I start with?
If you want everything for one topic in a single download, start with a kit: the Heart Healthy Kit for heart friendly food charts, or the Diabetes Starter Kit for steady-carb eating. If you only want one week on the fridge, pick a single meal plan.
Are these printables medical advice?
No. They are educational food and planning tools, not medical or nutrition advice and not a treatment for any condition. Talk to your prescriber or a registered dietitian before you change how you eat.
How do I get the files?
Everything is a digital download. After checkout you get your files straight away, and nothing ships.