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Heart Healthy Bundle Meal Plan

Heart Healthy Bundle Meal Plan

Nut-free and Fabulous.This healthy heart bundle with help keep your ticker tickin so you can live your best life.

SOME PRO TIPS:

  • Dare to experiment with new fruits and veggies...you can never eat too much of these (and the more you eat ‘em the more you’ll enjoy ‘em!).

  • Snack when you’re hungry (see suggestions for healthy snacks on our website blog).

  • The MamaSezz website is chock-a-block with articles and recipes that will help you take your meal plan to a whole ‘nother level! We can help you ENJOY eating veggies! We have recipes for oil-free salad dressings (that actually taste good), blogs on whole food pasta (what is that?), easy peasy garnish ideas (make your baked potato yummy), tips on how to steam, bake, and season veggies, the best way to cook grains, and so so so much more.

IN THIS BUNDLE:

  • Black Bean Bowl

  • Turmeric Chickpea Scramble

  • Moroccan Stew

  • Cajun Mashed Potatoes

  • Bolognese with Pasta

  • Veggie Loaf

  • Quinoa Stack

  • Plant-Based Cornbread

  • Millie’s Chili

Day

1

Breakfast
MamaSezz Turmeric Chickpea Scramble with Fresh Fruit

Heat up ½ of your MamaSezz Turmeric Chickpea Scramble and enjoy with fresh fruit and coffee or tea.

Lunch
MamaSezz Moroccan Stew Over Brown Rice

Cook 1-2 cups of brown rice (to produce 2-4 cups of cooked rice) per the instructions on the bag. Heat up ⅓ of your MamaSezz Moroccan Stew, and enjoy over half of the rice. Save the rest of the rice for lunch day #6.  Enjoy with a side salad.

Dinner
MamaSezz Millie’s Chili Taco Salad and Veggies

Make a large salad and top with ⅓ of your MamaSezz Millie’s Chili. Optional garnishes: Lime juice, cilantro, sliced cherry tomatoes, diced red onion. Enjoy with a steamed or roasted veggie of your choice.

Day

2

Breakfast
MamaSezz Black Bean Bowl with Sliced Banana

Heat up ½ of your MamaSezz Black Bean Bowl and enjoy with sliced banana dusted with cinnamon. Enjoy with coffee or tea.

Lunch
Veggie Burger Salad

Pan sear ¼ of your MamaSezz Veggie Loaf (split into two pieces) and enjoy over a salad with sliced tomato, red onion, and shaved carrots (and any other fresh veggies you like!). Top with your favorite oil-free salad dressing or lemon juice and garlic powder.

Dinner
Quinoa Stuffed Acorn Squash with Steamed Veggies

Preheat oven to 375. Slice acorn squash in half, scoop out the seeds, place cut sides down in a baking sheet with about ¼ inch of water. Loosely cover with aluminum foil and bake for 35 minutes, or until skin is soft. Store half in your refrigerator for later in the week. Stuff the other half with ⅓ of your MamaSezz Quinoa Stack (warmed) and dust with garlic powder. Enjoy with a side of steamed or roasted veggies.

Day

3

Breakfast
MamaSezz Cornbread Porridge with Fresh Fruit

Crumble ⅓ of your MamaSezz Plant-Based Cornbread into a bowl with ¼ a cup of soy milk. Add raisins and cinnamon and heat for about a minute (until soft). Enjoy with coffee or tea and fresh fruit.

Lunch
Quinoa Salad with MamaSezz Cajun Mashed Potatoes

Drizzle ⅓ of your MamaSezz Quinoa Stack with your favorite oil-free salad dressing, or lemon juice and garlic powder. Enjoy with a side of MamaSezz Cajun Mashed Potatoes (heat ½ of your tray of mashed potatoes until warm). Enjoy with a side salad.

Dinner
MamaSezz Moroccan Stew and Veggies

Heat ⅓ of your MamaSezz Moroccan Stew and enjoy with a side of steamed or roasted veggies.

Day

4

Breakfast
MamaSezz Black Bean Bowl with a Cinnamon Shake and Fresh Fruit

Warm up ½ of your MamaSezz Black Bean Bowl, and enjoy with a cinnamon shake: Blend together 1 frozen banana, 1 cup of soy milk, and a dash of cinnamon. Enjoy with coffee or tea and fresh fruit.

Lunch
MamaSezz Millie’s Chili with a Side Salad

Heat up ⅓ of your MamaSezz Millie’s Chili and enjoy with a side salad.

Dinner
Open-Faced Veggie Loaf Sandwich

Slice ¼ of your MamaSezz Veggie Loaf into two pieces, and shape like patties. Heat in a nonstick pan until they begin to brown on both sides. Toast 2 slices of 100% whole grain bread and top dijon mustard, spinach, sliced tomato, red onion, shaved carrot and a patty on each (and any other veggie). Enjoy with a side of steamed or roasted veggies.   

Day

5

Breakfast
MamaSezz Plant-Based Cornbread Porridge with Fresh Fruit

Crumble ⅓ of your MamaSezz Plant-Based Cornbread into a bowl with ¼ a cup of soy milk. Add raisins and cinnamon and heat for about one minute until soft. Enjoy with coffee or tea and fresh fruit.

Lunch
MamaSezz Bolognese with Pasta with a Side Salad

Heat up ½ of your MamaSezz Bolognese with Pasta with a handful of spinach. Enjoy with a side salad.

Dinner
Quinoa Stuffed Acorn Squash

Heat up the other half of your acorn squash, stuffed with ⅓ of the MamaSezz Quinoa Stack and dust with garlic powder or drizzle with your favorite oil-free salad dressing. Enjoy with a side of steamed veggies.

Day

6

Breakfast
MamaSezz Turmeric Chickpea Scramble with Fresh Fruit

Heat ½ of your MamaSezz Turmeric Chickpea Scramble. Enjoy with fresh fruit, and coffee or tea.

Lunch
MamaSezz Moroccan Stew on Brown Rice with Salad

Heat up ⅓ of your MamaSezz Moroccan Stew and enjoy over the rest of your brown rice. Enjoy with a side salad.

Dinner
Pan-Seared MamaSezz Veggie Loaf with MamaSezz Cajun Mashed Potatoes and Veggies

Heat ¼ of your MamaSezz Veggie Loaf sliced into two pieces (stovetop or microwave) and enjoy next to ½ of the heated MamaSezz Cajun Mashed Potatoes and steamed or roasted veggies.

Day

7

Breakfast
MamaSezz Cornbread Porridge with Fresh Fruit

Crumble ⅓ of your MamaSezz Plant-Based Cornbread into a bowl with ¼ a cup of soy milk. Add raisins and cinnamon and heat for about one minute until soft. Add fresh fruit if you feel like it. Enjoy with coffee to tea.

Lunch
MamaSezz Millie’s Chili and Salad

Heat ⅓ of your MamaSezz Millie’s Chili, and enjoy with a side salad.

Dinner
MamaSezz Pasta with Bolognese with MamaSezz Veggie Loaf “Meatballs” and Veggies

Heat ½ of your MamaSezz Pasta with Bolognese. Take the last ¼ of your MamaSezz Veggie Loaf and roll it into meatball sized balls. Heat in the oven or on the stovetop and enjoy over Pasta with Bolognese. Enjoy with a side of steamed or roasted veggies.

Grocery Shopping List:

Produce:

  • Fresh fruit (6 servings)
  • Ingredients for salad (8 servings)
  • Banana (2)
  • Tomatoes (2)
  • Red onion (1)
  • Carrots (2, Large)
  • Acorn Squash (1)
  • Apple (1)
  • Spinach
  • Veggies of your choice for steaming or roasting (7 servings)

 

Other:

  • Brown rice (2 cups, dry)
  • Coffee or tea
  • Cinnamon
  • Lemon juice and/or your favorite oil-free salad dressing (or dressing ingredients)
  • Garlic powder
  • WESTSOY soy milk
  • Raisins
  • 100% whole grain bread (suggested: Food for Life Ezekiel bread)
  • Dijon mustard

 

Optional:

More spinach

Arugula

Baby kale

Romaine lettuce

Cilantro

Fruit for snacking (apples, bananas, peaches, grapes and whatever you like to eat)

Dried fruit

Lemon

Lime

Jalapenos

Fresh cilantro

Scallions

Carrots

Oil-free hummus

Flaxseed (add this to your smoothie for a nutrient boost!)

Chia Seed (add this to your smoothie for a nutrient boost!)

Cinnamon

Chili powder

Mexican spice mix

Low sodium Tamari


Suggestions

Steaming Veggies

To steam veggies, saute in low sodium veggie broth, or water, until liquid evaporates and veggies are cooked. Add more liquid to prevent sticking if needed. Strain and enjoy with spices and sauces of your choosing like low sodium Tamari, Mexican spice mix, black pepper, garlic powder, onion powder, or curry powder.

 

Veggie Suggestions

Green beans, broccoli, sliced or baby carrots, spinach, diced sweet potatoes, zucchini, sliced bell peppers, cauliflower, Brussels sprouts, squash, etc.

Fruit Suggestions

Bananas, apples, nectarines, grapefruits, oranges, peaches, cantaloupe, berries, etc.

Healthy Snacks

Fresh fruit

Smoothies

Raw veggies dipped in oil-free hummus

Raw veggies dipped in oil-free salad dressing