Healthy Recipes

General heart-healthy dietary guidelines¹

• Choose whole grains instead of refined (e.g. whole grain bread instead of  white bread) 
• Choose lean protein sources (e.g. chicken breast, ground chicken or turkey, >90% lean ground beef, shrimp, tilapia, cod, egg whites) or plant-based (e.g. tofu, tempeh, lentils, beans) 
• Unsaturated fats over saturated (e.g. olive oil instead of butter) 
• Learn more about mono- and polyunsaturated fats.
• Low sodium refers to less than 1500mg of sodium a day. Learn more here.
• Low fat refers to fat making up 30% or less of daily total calories, 10-15g per meal, <0.5g trans fat.
• Dietary recommendations for fiber: 25-30g per day
• Aim for around 8g or more per meal in total (i.e. main dish + side dish, or just main dish).
  • This would be around 3-5g for a side dish.
• Ways to boost fiber:
  • Swap refined carbs for whole-grain options
  • Add plant-based protein sources, like legumes (such as lentils, peas, and beans)
  • Eat fruits and vegetables whole with skin (if possible)
• Other beneficial nutrients include vitamin A, vitamin C, iron, and calcium². Learn more here.

• Calories < 500kcal
• Saturated fat < 3.5g
• Sodium < 600mg
• Added sugar < 2tsp

• Calories < 350kcal
• Saturated fat < 3g for meat/poultry, < 4g for seafood, < 5g for fish entree
• Sodium < 360mg
• Added sugar < 2tsp

• Calories < 250kcal
• Saturated fat < 2g (if non-meat/poultry/seafood), < 3g (if contains meat/poultry/seafood)
• Sodium < 240mg
• Added sugar < 2tsp

• Features whole grain flours or oats as ingredients
• Fruit-based or low-fat/non-fat dairy
• Calories < 200kcal
• Saturated fat < 2g
• Sodium < 240mg

1. Lichtenstein AH, Khera A, Anderson CAM, et al. 2026 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. Published online March 31, 2026. doi:10.1161/cir.0000000000001435 
2. https://www.heart.org/en/healthy-living/healthy-eating/heart-check-foods/check-for-the-heart-check-mark-infographic 
3. Heart-Check Recipe Certification Program Nutrition Requirements. www.heart.org. Accessed August 24, 2026. https://www.heart.org/en/healthy-living/company-collaboration/heart-check-certification/heart-check-certified-recipes/heart-check-recipe-certification-program-nutrition-requirements

Other helpful sources:

https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.modify-recipes-for-a-heart-healthy-diet.ue4723abc 

• Talks about common swaps to make when making a recipe heart-healthy, such as subbing whole milk with low-fat/skim, or using leaner meats.

• Vegetarians avoid meat, poultry, seafood, and products made from animal-based ingredients.
• Plant-forward doesn't necessarily strictly avoid or eliminate these things from the diet, but limits them to encourage the consumption of more plant-based foods instead of animal-based.
• Recipes labeled as "vegetarian/plant-forward" on the Beyond Hunger website do not feature meat, poultry, or seafood, but are instead nutritious and creative vegetarian meals and side dishes for both those who are vegetarian or just want to have a more plant-forward diet.
• These recipes may feature eggs or dairy since they are not under the vegan label. 

• Replace animal proteins with plant-based sources when possible.
  • Examples include tofu, beans, nuts, seeds, chickpeas, tempeh.

• Prioritize high-fiber complex carbohydrates.
  • Examples include oats, brown rice, quinoa, barley, whole grain bread.
• Non-grain complex carbohydrates include legumes (peas, black beans, kidney beans, lentils, chickpeas), starchy vegetables (sweet potatoes, yams, butternut squash).

• Use heart-healthy unsaturated fats. Learn more here.
• Important nutrients to consider are vitamin B12, vitamin D, around 10-15 grams or more.

• Aim for 5 or more grams of fiber from fruits, vegetables, whole grains, oats, berries.
• Unsaturated fats, such as olive oil, over saturated fats.
• For plant-forward diets: Try not to exceed more than 1-2 oz. of animal protein (e.g., Greek yogurt), if included; instead focus on plant-rich components. 

• Vegetables and fruits make up a majority of dish volume, such as salads, slaws, or dips.
• Helpful for those who are not necessarily vegetarian but would like to consume more plants, as they can use it as an accompanying dish.
• Good opportunity to boost fiber in a meal (around 4-8 grams per side dish).

• Limit or completely avoid added sugar, instead focusing on natural sweetness from whole fruits, such as ripe bananas or dates.
• Typically primarily fruits/veggie based (e.g., zucchini muffins, banana "nice cream," applesauce cake, etc.).
• The base for baked goods is whole grain (ideally), such as oats or wheat flour.

https://healthyschoolrecipes.com/guide-plant-forward-foodservice/ 

https://walnuts.org/health-topic/plant-forward-eating-tips-tricks/ 

https://fruitsandveggies.org/for-professionals/plant-forward-eating-guide/  

https://sustainability.yale.edu/blog/how-eat-plant-forward-diet  

• Features non-starchy vegetables (such as leafy greens, broccoli, bell peppers, cucumbers, green beans, etc.)
• Lower in added sugars and refined grains (such as white bread or white rice)
  • List of refined grains
  • Learn more here
• Prioritize complex carbs
  • Examples: oats, brown rice, quinoa, barley, whole grain bread
  • Non-grain based complex CHO: legumes (peas, black beans, kidney beans, lentils, chickpeas), starchy vegetables (sweet potatoes, yams, butternut squash)
• Includes protein, fat, and fiber for a slower rise in blood sugar levels and to promote satiety
• Limit or avoid added sugars
  • Ideally 0-5g per meal (no more than 6-10 grams)
  • Ideally 0-3 grams per snack (no more than 5 grams)

• Between 45-60g carbohydrates (or less)³
• Features a protein source and a fiber-dense source (5g of fiber or more)⁴
• Complex carb choice rather than refined

• Around 15-30g carbohydrates³
• Includes protein source, as well as fats and fiber

• 15-30g carbohydrates
• Preferably whole grain/wheat flour or oats instead of white/refined flour
  • Helpful to include a healthy fat source or a protein source to avoid a blood sugar spike. (An example of a healthy fat is olive oil or other types of oil lower in saturated fat. An example of a protein source is Greek yogurt.)

1. Centers for Disease Control and Prevention. Diabetes meal planning. Diabetes. May 15, 2024. Accessed August 24, 2026. https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html 
2. Iizuka K, Yabe D. Dietary and Nutritional Guidelines for People with Diabetes. Nutrients. 2023;15(20):4314. Published 2023 Oct 10. doi:10.3390/nu15204314 *On average, aim to get half daily calories from carbohydrates (about 45-60%).²
3. Diabetes Diet: Healthy Eating and Carb Counting. Memorial Hermann. June 6, 2019. Accessed August 24, 2026. https://memorialhermann.org/services/specialties/diabetes/diet  
4. American Diabetes Association. Reading food labels | ADA. diabetes.org. Accessed August 24, 2026. https://diabetes.org/food-nutrition/reading-food-labels/making-sense-food-labels 
5. Dessert | American Diabetes Association. Diabetesfoodhub.org2026. Accessed August 24, 2026. https://diabetesfoodhub.org/recipes/dessert  

• This website includes diabetes-friendly recipes and includes its own guidelines curated by their RDN