Heart Health-Restoring 7-Day Meal Plan (+ FREE 10 Recipes for a Healthy Blood Pressure)

Welcome to your Heart Health-Restoring 7-Day Meal Plan!

This meal plan is centered on the heart-healthiest foods on the planet; foods that have scientifically shown to prevent and reverse heart disease, and are the cornerstone of the lifestyle of the longest living people around the world.

What are the Advantages of the World's Heart-Healthiest Foods?

• Naturally Low in Calories (for effortless, lasting weight loss so you feel great in your own skin)
• Better Blood Pressure (a relaxed heart means you have more energy for your bucket list and travel)
• Great Cholesterol (for better blood flow and unbeatable confidence in your future health)
• Less Inflammation (for less joint pain and more chasing your kids or grandkids)
• Low Fat and High Fiber (which slims your waistline and boosts your health measures beyond compare)
• Nutrient-Packed (nourishing your body for a long, fulfilling, and vibrant life)

What Exactly are These Heart Healthy Foods?

It's actually surprisingly simple. We're talking about plant-based foods (vegetables, fruit, whole grains, beans and other legumes, and nuts) that are as close to their natural state as possible.

These superstars are nutrient dense (the most bang for your nutrient buck) without the "baggage" (cholesterol, loads of saturated fat, trans fat, animal protein, heme iron).

This Meal Plan Features:

• 7 days of unique and delicious plant-based meals
• The nutrient information of each meal
• A corresponding grocery list
• Oil-free recipes to reveal the simplicity and healthfulness of oil-free cooking
• Budget friendly, plant-based staples such as rice, beans, lentils, and oats


I designed this menu with ease in mind. Dinner recipes are "doubled" so that leftovers can be eaten for lunch the next day. Some snacks are made once and eaten for a few days. Many plant-based meals can be made ahead of time, on a Sunday morning for example, and eaten throughout the week to save you time each week night.

A primarily whole food, plant-based diet has the power to dramatically improve cholesterol, blood pressure, weight, insulin sensitivity, and chronic inflammation. I hope this glimpse into a plant-based diet can serve as a bridge for you to better heart health. Happy eating!



In good health,
Coach Col


P.S. As a bonus, you'll receive 10 of my favorite blood pressure-lowering recipes. They're packed with nutrients that restore blood vessel health and reduce blood pressure, one bite at a time. Enjoy!