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Meal Plans
12-Week Heart-Healthy Meal Plan
Twelve weeks of customized, senior-friendly meals built on the two eating patterns with the strongest evidence for lowering blood pressure and protecting the heart after 60. $12 for the whole 12 weeks — about a dollar a week.
- $12 total for the full 12 weeks — about $1 a week
- Delivered in as little as 24 hours after your intake form
- 12 weeks of meals across three progressive phases — ease in, rebuild, sustain
- Customized to your allergies, conditions, and dietary preferences
- DASH + Mediterranean foundation — the two patterns with the strongest RCT evidence
- Printable PDF — no app, no subscription, yours to keep
- A guide, not medical advice — review with your doctor + dietitian before starting
Secure checkout. After payment you'll fill out a short intake form and I'll write your plan by hand — typically delivered within 24 hours.
About this item
Heart disease is the #1 cause of death for adults over 65, and roughly 7 out of 10 of us are walking around with high blood pressure — the single biggest modifiable driver of stroke and heart failure (American Heart Association, 2025). The encouraging part: in older adults, you don't have to eat perfectly to move the needle. A 2024 study found that moderate adherence to a DASH-style pattern was enough to meaningfully improve blood-pressure control, and the 10-year ATTICA study showed both DASH and Mediterranean patterns cut cardiovascular events at a population level.
That's what I built this plan around. Twelve weeks in three phases — a 4-week ease-in that gently pulls down sodium and added sugar without making dinner feel like punishment, a 4-week rebuild on the DASH and Mediterranean foundation (leafy greens, fatty fish, olive oil, legumes, whole grains, nuts), and a 4-week sustain phase that turns the pattern into your normal. Every recipe is written for real senior life: medication interactions like statins with grapefruit, warfarin with vitamin K, diuretics with potassium; smaller appetites; dental and chewing realities; and family meals and restaurant nights you don't have to skip.
When you buy, you'll fill out a short intake form: allergies, conditions, vegetarian or pescatarian, kosher or halal, soft-texture needs, and household size. I sit down with each one personally and your finished plan can land in your inbox in as little as 24 hours.
**Please read this part.** This is a *guide*, not a prescription. I make every effort to honor the dietary preferences, allergens, lifestyle, and medication interactions you tell me about — but I'm working from the information you provide and applying general wellness research and clinical common sense. I make no promises and no guarantees. **Before you start any meal in this plan, review it with your own doctor and your registered dietitian.** They know your full chart; I don't.
What's included
- 84 days of meals — breakfast, lunch, dinner, and 2 snacks
- 12 printable weekly grocery lists with budget and store-brand options
- Sodium and potassium tracker
- Medication-interaction quick reference (statins, warfarin, diuretics, ACE inhibitors)
- Substitution chart covering 20+ common allergies and restrictions
- Short intake form so the plan is personalized before delivery
The details
- Format
- Custom · delivered in 2–3 days
- Collection
- Meal Plans
- Delivery
- Custom-built · 2–3 days
Questions before you buy? Send me a note — I read every one.
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