top of page
Hearty, Healthy, How-To's

When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. The beauty of it is that you can make up your own rules, and you can’t really mess it up as long as you follow some of the DASH diet guidelines and our helpful tips!

 

The key is just to start, and to set aside a little bit of time each week to do it. We always recommend setting aside some time on Sunday to start your week the right way! One benefit of meal planning is the many ways to approach it, and after practicing just once or twice, you’ll begin to find what works best for you and your family.

 

To help you get started, we’ve broken down some of the basics. 

​First, lay out your weekly eats and note the amount of meals you need.

Jot down quick descriptions: is the meal supposed to be a quick dinner or a hearty snack? (Don't forget to account for some leftovers)

Once you have the logistics laid out, then the fun part begins!

 

Second, find some heart healthy recipes you enjoy for all meals of the day!

There are some great recipes provided below for your convenience, few of our favorite recipes!

 

Third, once you decide on meals, write up a grocery list with the ingredients needed.

Be sure to check your pantry and refrigerator while you do this for ingredients you may already have, to avoid buying double.

​

Fourth, get grocery shopping and use those few hours of downtime on Sunday to start your meal preparations for the week. Many find it helpful to chop vegetables and fruit (as needed in your recipes) to store them in clear containers in the fridge for quick and easy access during the week. 

* Try exploring and shopping at the Harrisonburg Farmer's Market for excellent local produce!*

​

Perfect for meal planning because these muffin cups can be made in advance, have less than 50 calories per muffin and are packed with vegetables, so eat up and serve with some toast, your morning coffee, or yogurt!​

​

Serving: 12 muffins

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients

  • 1 tablespoon olive oil

  • 1 cup red pepper measured after chopping

  • 1 cup green pepper measured after chopping 

  • 1 cup yellow onion measured after chopping

  • 2 cups baby spinach - roughly chopped measured/packed before chopping

  • 1 cup mushrooms measured before chopping

  • 2 cloves garlic, minced

  • Pinch of salt to taste

  • 4 whole eggs

  • 4 egg whites

  • Hot sauce optional for drizzling on top!

 

Instructions

  1. Preheat oven to 350 degrees F.

  2. Grease a standard 12-slot muffin pan with cooking spray and set aside.

  3. Heat a large non stick skillet over medium heat.

  4. Once hot, add in oil, red pepper, green pepper, and onion.

  5. Saute 5-7 minutes, or until peppers are tender.

  6. Add in spinach and mushrooms and cook for an additional 2 minutes.

  7. In the last 30 seconds, add in minced garlic.

  8. Season with salt and remove from heat.

  9. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.

  10. Stir in cooked veggies.

  11. Pour the egg/veggie mixture evenly into the prepared muffin pan.

  12. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.

  13. Cool slightly and serve immediately!

  14. Leftovers can be stored in an airtight container in the fridge for about 4 days.

  15. These may also be frozen.

  16. To reheat, pop them in the microwave until warm.

 

Recipe Notes

Calories are for one muffin, so eat up and serve this with a side of toast, your morning coffee or yogurt!

​

Healthy Egg Muffin Cups
Grilled Chicken Breasts with Roasted Yellow Tomato Sauce

Ingredients

  • 4 yellow tomatoes, halved crosswise and seeded 

  • 1 1/2 tablespoons extra-virgin olive oil 

  • 2 garlic cloves, minced 

  • 1 tablespoon balsamic vinegar 

  • 3 tablespoons chopped fresh basil 

  • 1/4 teaspoon salt 

  • 1/4 teaspoon freshly ground black pepper 

  • 4 skinless, boneless chicken breast halves, each about 5 ounces 

  • 2 tablespoons chopped fresh flat-leaf (Italian) parsley 

  • 1 tablespoon chopped fresh thyme 

 

Instructions

  1. Prepare a hot fire in a charcoal grill or preheat a gas grill/broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. 

  2. Arrange the tomatoes skin side down on the grill rack or skin side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, about 5 minutes. Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes. 

  3. In a small frying pan, heat the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Remove from the heat and set aside. 

  4. Core and peel the tomatoes. In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended. Stir in 1 tablespoon of the basil and 1/8 teaspoon of the pepper. 

  5. Sprinkle the chicken breasts with 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. In a shallow dish, stir together the parsley, thyme and the remaining 2 tablespoons basil. Dredge the chicken in the herb mixture, coating completely. Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side. 

  6. Transfer the chicken breasts to warmed individual plates. Spoon the tomato sauce on top, dividing evenly. Serve immediately.

Chicken breasts are one of the easiest total proteins to prepare in advance! Once the sauce is made, you can use it with a combination of other items besides chicken breast! This recipe is low in sodium with only 287 milligrams and only 7 grams of total fat.

​

Serving:  4

If you enjoyed our recipes please check back every Monday for new Heart Healthy Recipes! 

Beginning December 11th, we will be offering meal planning workshops every other Sunday afternoon at 3 pm in the University Recreation Kitchen!

** Individuals who bring a friend or neighbor will receive one of our very own Heart Health Cookbooks**

For More Information Please Contact: Lindsay Bryan at bryanlb@dukes.jmu.edu

Ingredients

  • Salt

  • 1 pound baby carrots

  • 2 tablespoons butter

  • 2 tablespoons honey

  • 1 tablespoon lemon juice

  • Freshly ground black pepper

  • 1/4 cup chopped flat-leaf parsley

 

Instructions:

  1. In a medium saucepan, bring water to a boil.

  2. Add salt and then carrots and cook until tender, 5 to 6 minutes.

  3. Drain the carrots and add back to pan with butter, honey and lemon juice.

  4. Cook until a glaze coats the carrots, 5 minutes.

  5. Season with salt and pepper and garnish with parsley.

​

This recipe is both healthy and low in sodium. It is an easy dish that can be a snack or a small lunch!

 

 

Serving size: 4

Prep time: 5 min

Cook time: 10 min

Honey Glazed Carrots

This heart healthy low sodium dessert is tasty and will satisfy your sweet cravings without 

causing any guilt after eating, which can make all the difference!

​

Serving: 14 brownies

Prep time: 15 min

Cook time: 45 min

Low-Sodium Cocoa Brownies

Ingredients

  • Soft butter, for greasing the pan

  • Flour, for dusting the buttered pan

  • 4 large eggs

  • 1 cup sugar, sifted

  • 1 cup brown sugar, sifted

  • 8 ounces melted butter (2 sticks)

  • 1 1/4 cups cocoa, sifted

  • 2 teaspoons vanilla extract

  • 1/2 cup flour, sifted

  • 1/2 teaspoon kosher salt

​

Instructions

  1. Preheat the oven to 300 degrees F.

  2. Butter and flour an 8-inch square pan.

  3. In a mixer fitted with a whisk attachment, beat the eggs at medium speed until fluffy and light yellow. Add both sugars.

  4. Add remaining ingredients, and mix to combine.

  5. Pour the batter into a greased and floured 8-inch square pan and bake for 45 minutes.

  6. Remove to a rack to cool. 

© 2016 by Kelsey Carnahan, Meghan Breen, Lindsay Bryan, Zinab Alamwami. Proudly created with Wix.com

bottom of page