A heart-healthy meal plan for seniors

1. Overnight oats (or you can try our easy breakfast oats recipe).
2. Lentil and bean bolognaise with salad. 
3. Tofu stir-fry. 
4. Salmon and roast vegetables. 
5. Tuna Mediterranean pasta salad.

Dietitian Emily: 

1. Salad with tinned beans and tuna and a drizzle of extra virgin olive oil. 
2. Pan-fried salmon with baked veggies (or you could try our oven baked salmon and vegetables recipe).
3. Chicken and cashew stir fry with veggies and steamed rice. 
4. Porridge made with rolled oats, served with crushed walnuts and berries. 
5. An easy option: two slices of wholemeal or multi-grain toast, cholesterol-lowering spread such as Flora Pro-Activ, and a tin of baked beans, preferably salt-reduced. 

Dietitian Lauren: 

1. Grilled salmon with mixed vegetables, such as broccoli, carrot and zucchini, and steamed potato. 
2. Grilled chicken breast with mixed salad including avocado, mixed nuts and lentils (or you could try our roast vegetable and chicken rice salad recipe).
3. Lean beef strips stir fried with mixed vegetables and brown rice. Make a sauce with soy, garlic, ginger and sesame oil.  
4. Porridge made from rolled oats and low-fat milk with chia seeds, walnut and sliced banana.  
5. Multi-grain salad rolls with avocado, diced chicken and hummus. 

Ingredients: 

• 1/3 cup oats – use Carmen’s cholesterol lowering oats.  
• 2 teaspoons chia seeds  
• 1 teaspoon LSA (linseed, sunflower, almond meal)  
• 2/3 cup Heart Smart Milk  
• 1/2 teaspoon cinnamon  
• 1 teaspoon organic peanut butter  
• 1 cup berries (can be frozen) 

Ingredients: 

• 1 cup wholemeal pasta, cooked
• 1/2 tomato, chopped 
• 1/4 avocado 
• 1 cup leafy greens, such as baby spinach 
• Small tin, approximately 95g, salmon or tuna 
• 1 tablespoon extra virgin olive oil 
• Squeeze of lemon juice – optional