happy heart month

heart health Happy Heart Healthy Month! I thought this month of February I would provide a full-on Menu for a day – including sample Breakfasts; Lunches; Dinners and Snacks to set a baseline to planning healthy heart menus going forward.

Heart Health Menu

Breakfast – Egg white vegetable Omelet with 1 slice 21 grain whole grain toast (Preferably Daves Killer Bread if you don’t have a Gluten Allergy).

Lunch – Chickpea Salad with chopped celery, carrots & onions, dressed with a mustard/ low-fat mayo (or Vegan mayo) mixture, placed in a half of Avocado or top of a mixed Green Salad.

Dinner – Butternut Squash, Yellow Split Pea and Sweet Potato Stew pared with a mixed Green Salad and a piece of whole grain bread. OR  6oz piece of grilled Cold water fish of your choice with mixed Green Salad and vegetables.

Snacks – Fresh Hummus & Veggies or piece of fresh fruit of your choice. The key is filling your plate at every meal with a healthy balance of foods filled with whole grains, fruits, vegetables, and lean proteins such as fish, chicken or plant-based proteins. Keep in mind Dr. Bernstein’s recommendations for healthy, balanced meals, as shown in our photo above.

Breakfast: 75-80% protein (eggs, egg whites, just eggs substitute, shake, oatmeal with protein powder) ~10-15% fruits, ~10% fats (nuts, avocado).

Lunch: 40% veggies, 30% proteins, 10% fruits, 10% quality carbohydrates (grains, quinoa, beans or legumes), and 10% fat flavoring for salads or vegetables.

Dinner: 20% veggies, 40% proteins, 10% fruits, 10% qualified carbohydrates as indicated for lunch meal, 10% fats (olive oil, avocado, etc.) To Healthy Eating and a Heathy Heart! Melissa & Dr. B P.S. Don’t forget to follow me in the Power of 5 Test Kitchen and join in the happenings!

Egg White Omelet with Sliced Tomatoes

This easy "White" omelet as they are called can include veggies & cheese of your choice.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Breakfast
Cuisine All American
Servings 1 Person
Calories 149 kcal


  • Fry pan
  • Wisk
  • Bowl


  • 4 large Eggs whites, extract yolk Or Egg whites from a carton OR Just Eggs if Vegan
  • 1/2 cup Onions Chopped
  • 1/2 cup Mushrooms Chopped
  • 1/4 cup Sweet Green or Red Peppers Chopped
  • Salt & Pepper To taste
  • Everything but the Bagel Seasoning To taste
  • 1-2 large Tomato Sliced
  • Olive Oil Spray
  • 1/4 cup Cheese -Parmesan, Cheddar, or Mozzarella Shredded- your choice or Vegan Cheese


  • Heat a non-stick 8 inch skillet over med heat for 2/3 minutes.
  • In a bowl, wisk the egg whites with the seasonings of your choice until frothy
  • Wisk in the cheese of your choice.
  • Saute your vegetables in a separate pan to get a head start on cooking.
  • Fold in sauteed vegetables into your mixture.
  • Lightly spray your olive oil on the pan and pour in mixture.
  • As soon as the edges start to set, reduce the heat to medium-low.
  • Gently lift the edges and move the pan so the runny liquid moves to the edges from the center to promote even cooking.
  • When the top of the omelet is not runny anymore but still a bit wet, carefully flip in half on itself. Press the top with the spatula to insure center is done. You can flip it easier over again to continue cooking.
  • Slide out of the pan onto a plate, sprinkle with extra cheese or seasonings.
  • Add sliced tomatoes on the side.


Melissa's Modifications:
Omelets are great for any meal! Add your choice of veggies, cheese make a high protein, low carb alternative and very heart healthy. If you do not eat eggs or egg whites, try my go to egg alternative - Just Eggs- a plant-based option that is very good. 
This recipe can also be made into a Frittata, add some sauteed potatoes first then layer the egg white mixture above and cook until done. No flipping, when fully cooked, just slice like a piece of pie and serve. 
Nutritional Values: 6g Fat; 3g Carbs; 1g Fiber; 19g Protein


Calories: 149kcal
Tried this recipe?Let us know how it was!

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