TWO-WEEK RECOVERY MEAL PLAN
Heart & blood-sugar friendly eating A repeatable week of meals built around low sodium, low saturated fat, and steady, fiber-forward carbs — good footing for a post-stent, diabetic recovery.
Updated for his actual instructions: low fat, low cholesterol, and on blood thinners/anticoagulants for the next year. That last part matters most for vitamin K —
leafy greens are still fine, but the amount he eats day to day should stay roughly consistent rather than swinging (a huge kale salad one day, none the next),
since sudden changes can throw off how the blood thinner works. Worth confirming his target INR range and whether his doctor wants a hard vitamin K limit, since guidance
varies by medication and provider.
<200mg
dietary cholesterol per day
<6%
calories from saturated
fat
30–45g
carbs per meal, consistent timing
steady
vitamin K day to day, not zero
Two weeks, no repeats Tap a day to open it. Same nutrition pattern throughout — low sodium, low cholesterol, steady carbs, and vitamin K kept
consistent rather than restricted — with fourteen different dinners so it doesn't feel like the same week looping.
WEEK 1
Day 1 — Baked fish, roasted veg ▸ Breakfast
Steel-cut oats with cinnamon, chia seeds, and sliced strawberries; unsweetened almond milk.
Lunch
Spinach salad, grilled chicken, chickpeas, olive oil–lemon dressing; whole-grain roll.
Dinner
Baked salmon, roasted Brussels sprouts, small baked sweet potato.
Snacks
Apple with 1 tbsp natural peanut butter · handful of unsalted almonds.
Day 2 — Turkey chili, greens ▸
Breakfast
Egg-white scramble (or egg substitute), spinach, tomato; whole-grain toast, thin layer of
avocado.
Lunch
Ground turkey and bean chili (low-sodium tomatoes, no added salt beans), side
salad.
Dinner
Stir-fried tofu and broccoli in garlic-ginger sauce (low-sodium soy), brown
rice.
Snacks
Plain Greek yogurt with berries · carrot and cucumber sticks with hummus.
Day 3 — Lentil soup, chicken ▸
Breakfast
Overnight oats with ground flaxseed, walnuts, and diced pear.
Lunch
Lentil and vegetable soup (low-sodium broth), whole-grain crackers.
Dinner
Herb-roasted chicken breast, steamed green beans, quinoa.
Snacks
Orange slices · small handful of walnuts.
Day 4 — Shrimp, whole-wheat pasta ▸
Breakfast
Low-fat cottage cheese (low sodium if available) with pineapple and a few sliced almonds.
Lunch
Turkey and veggie whole-grain wrap, mustard instead of mayo, side of baby carrots.
Dinner
Garlic-baked cod with whole-wheat pasta, a light drizzle of olive oil, cherry tomatoes, arugula.
Snacks
Unsalted edamame · a small pear.
Day 5 — Bean tacos, salmon ▸
Breakfast
Whole-grain toast, thin layer of mashed avocado, sliced tomato, everything-but-salt
seasoning.
Lunch
Black bean and veggie soft tacos on corn tortillas, cabbage slaw,
lime.
Dinner
Grilled salmon, sautéed kale with garlic, farro.
Snacks
Plain popcorn (air-popped, light salt) · sliced cucumber with lemon.
Day 6 — Veggie stir-fry, chicken ▸
Breakfast
Smoothie: unsweetened almond milk, spinach, banana, chia, plain protein powder.
Lunch
Quinoa bowl with roasted vegetables, chickpeas, tahini-lemon dressing.
Dinner
Chicken and vegetable stir-fry (bell pepper, snap peas, carrots), brown rice.
Snacks
Handful of grapes · a few unsalted cashews.
Day 7 — Baked cod, lighter day ▸
Breakfast
Whole-grain pancakes (banana-oat batter, no added sugar), fresh berries.
Lunch
Big mixed salad — greens, tuna in water, white beans, olive oil vinaigrette.
Dinner
Baked cod with lemon and herbs, roasted asparagus, small portion wild rice.
Snacks
Sliced apple with cinnamon · plain rice cake with a thin layer of avocado.
WEEK 2
Day 8 —
Turkey meatballs, whole wheat ▸
Breakfast
Plain Greek yogurt parfait, high-fiber cereal, blueberries, ground flaxseed.
Lunch
White bean and kale soup (low-sodium broth), whole-grain roll.
Dinner
Baked lean turkey meatballs in low-sodium marinara, whole-wheat spaghetti, side salad.
Snacks
Kiwi · small rice cake with a thin layer of almond butter.
Day 9 — Lean pork, roasted veg ▸
Breakfast
Oat bran cereal, sliced banana, cinnamon, unsweetened almond milk.
Lunch
Grilled chicken and veggie whole-grain wrap, mustard instead of mayo; side of grapes.
Dinner
Herb-crusted lean pork tenderloin, roasted cauliflower, barley.
Snacks
Cherry tomatoes with lime · small handful unsalted pistachios.
Day 10 — Baked tilapia, couscous ▸
Breakfast
Whole-grain English muffin, egg-white scramble, sautéed peppers and onions.
Lunch
Chickpea and cucumber salad, whole-grain pita, light olive oil–lemon dressing.
Dinner
Baked tilapia with paprika and lemon, steamed broccoli, whole-wheat couscous.
Snacks
Sliced melon · plain rice cake with a thin layer of avocado.
Day 11 — Lentil curry, chicken ▸
Breakfast
Smoothie: unsweetened almond milk, spinach, mango, chia, plain protein powder.
Lunch
Lentil and vegetable curry (light coconut milk, low sodium), brown rice.
Dinner
Herb-roasted chicken breast, roasted asparagus, wild rice pilaf.
Snacks
Apple slices · small handful unsalted sunflower seeds.
Day 12 — Fish tacos, quinoa bowl ▸
Breakfast
Steel-cut oats with diced apple, walnuts, cinnamon.
Lunch
Quinoa and black bean bowl, roasted peppers, lime-cilantro dressing.
Dinner
Grilled white fish tacos on corn tortillas, cabbage slaw, light avocado-lime crema.
Snacks
Orange · a few unsalted almonds.
Day 13 — Chicken barley soup ▸
Breakfast
Whole-grain toast, thin layer natural peanut butter, banana slices.
Lunch
Garden salad, grilled chicken, roasted sweet potato cubes, light balsamic vinaigrette.
Dinner
Chicken and vegetable barley soup (low-sodium broth), whole-grain crackers.
Snacks
Grapes · small plain Greek yogurt.
Day 14 — Baked halibut, lighter day ▸
Breakfast
Whole-grain pancakes with fresh peaches, light drizzle of maple syrup.
Lunch
Mediterranean chopped salad — cucumber, tomato, chickpeas, small amount feta, olive oil-lemon.
Dinner
Baked cod or halibut with dill, roasted Brussels sprouts, quinoa.
Snacks
Sliced pear · small handful unsalted walnuts.
Lean into Oats, beans, apples, citrus — soluble fiber pulls down cholesterol
Skinless poultry, egg whites, white fish Leafy greens and non-starchy vegetables, kept portion-consistent Whole grains: quinoa, brown rice,
whole-wheat pasta Small amounts of olive oil, avocado, or unsalted nuts as the day's fat Herbs, spices, citrus, vinegar for flavor
Limit or avoid Egg yolks, organ meats, shellfish — biggest dietary cholesterol sources Fried foods,
butter, lard, fatty or marbled red meat, skin-on poultry Full-fat dairy, cream sauces, coconut/palm oil Added salt, cured meats, canned soups/broths
Sugary drinks, juice, desserts, white bread Grapefruit — can interact with some blood thinners and statins, check his meds
A few practical habits
Read labels for sodium per serving — aim under ~140mg for
a "low sodium" food, and watch serving sizes on the package.
Season with garlic, herbs, lemon, and vinegar instead of
the salt shaker.
Bake, grill, steam, or roast instead of frying.
Pair carbs with protein or fat at each meal to keep blood sugar steadier.
Keep meal and snack
timing roughly consistent day to day.
This is general, non-medical guidance, not a prescribed diet. He's on blood thinners/anticoagulants for the next year, so vitamin K consistency (not restriction)
matters — his doctor may also want his cholesterol and fat targets tighter or looser than the numbers above. Confirm the specifics with his care team, and ask about a
registered dietitian or cardiac rehab program if he isn't connected to one yet; many hospitals offer this after a stent.