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Lisa Cicciarello Andrews MEd RD LD
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Heart Healthy Meal Prep: 6 Weekly Plans for Low-Sodium, High-Flavor Grab-and-Go Meals Paperback – November 30, 2021

4.4 4.4 out of 5 stars 65 ratings
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Easy meal plans that make preparing heart-healthy recipes a breeze

Combat heart disease, high blood pressure, and high cholesterol from your kitchen with Heart Healthy Meal Prep. This cookbook proves it's easy to prepare low-sodium, low-fat recipes that are full of flavor. You'll find tasty recipes, 6 weeks of meal plans, and plenty of expert guidance to set you up for success.

This heart-healthy cookbook walks you through how to change your diet with:
  • Nutrition 101—Learn about the nutrients that benefit your heart, like calcium and potassium, as well as why it's important to limit things like sodium and saturated fats.
  • Complete meal plans—There's no need to fret over meal prep with a simple 6-week plan that features delectable dishes, tips for what to prepare ahead of time, step-by-step instructions, and weekly lists for grocery shopping.
  • A range of recipes—Start improving your heart health with beginner-friendly recipes that allow you to diversify your meals so you never get bored.

Make heart-healthy meal planning easy with this comprehensive meal prep cookbook.
Read more Read less
Previous page
  1. Print length
    166 pages
  2. Language
    English
  3. Publisher
    Rockridge Press
  4. Publication date
    November 30, 2021
  5. Dimensions
    7.5 x 0.46 x 9.25 inches
  6. ISBN-10
    1648767710
  7. ISBN-13
    978-1648767715
  8. See all details
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From the Publisher

Improve your heart health and take the stress out of meal prep
prepare a week’s worth of delectable low-fat, low-sodium recipes that pack a nutritional punch.

You only need one day to prepare a week’s worth of delectable low-fat, low-sodium recipes that pack a nutritional punch.

Simple meal planning

Delicious dishes

Nutritional information

Simple meal planning

Find a 6-week meal plan that makes it easy to embrace healthy eating, thanks to accessible ingredients and clear instructions.

Delicious dishes

Indulge in mouthwatering recipes like Cajun Shrimp and Grits and Pork Tenderloin with Rosemary Potatoes and Honey Carrots.

Nutritional information

Gain a better understanding of how good nutrition and a healthy lifestyle can lead to better heart health as you delve into sugars, fats, fibers, and more.

Editorial Reviews

Review

"If you're busy, but still want to eat healthy, then you know meal prep is essential. Heart Healthy Meal Prep guides you through the process of how to get started—in easy-to-follow steps, including stocking your pantry—ensuring you always have essentials on hand. Lisa's recipes are so creative, new, and not tied to one type of cuisine—which I love! Lisa put a lot of thought into meals that save and reheat well to keep you motivated throughout the week. If you're new at meal prepping, or just need some new heart healthy recipes, this book is for you." —Sarah Pflugradt, MS, RDN, CSCS, author of Live to Eat Well

"Too often, when patients hear 'heart healthy,' they automatically think of the word 'bland.' Lisa has created a vibrant, easy to follow cookbook with a variety of different proteins, fruits, and vegetables while incorporating a vast amount of flavors and textures. Her meal prepping methods are easy to understand and utilize, all with time saving in mind." —Rachel Doan, MS, RD, LD, CLT, owner of Rachel Doan Nutrition Consulting LLC

"Lisa has really outdone herself with her new cookbook, Heart Healthy Meal Prep. It's filled with easy, scrumptious recipes that are suitable for those with busy schedules who also are looking to improve their heart health. The meal prep section outlines simple ways to incorporate more nutritious foods into your daily routine—how to prep, plan, and grocery shop—and there is something everyone will love in the recipes section. My personal favorites are the Caesar Tuna Salad, Cajun Shrimp and Grits, Sweet Potato Peanut Stew, and Cherry Oatmeal Energy Bites. I highly encourage you to grab a copy—you won't be disappointed!" —Chef Julie Andrews, MS, RDN, CD, FAND, registered dietitian, trained chef, and cookbook author

About the Author

Lisa Cicciarello Andrews, MEd, RD, LD, is a dietician who began her career at the VA Medical Center before launching her own practice, Sound Bites Nutrition. She’s the author of two previous books, The Healing Gout Cookbook and The Complete Thyroid Cookbook, as well as a regular contributor to Food and Health Communications. In 2017, Lisa received the Ohio Recognized Dietician of the Year Award.

Product details

  • Publisher ‏ : ‎ Rockridge Press (November 30, 2021)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 166 pages
  • ISBN-10 ‏ : ‎ 1648767710
  • ISBN-13 ‏ : ‎ 978-1648767715
  • Item Weight ‏ : ‎ 14.4 ounces
  • Dimensions ‏ : ‎ 7.5 x 0.46 x 9.25 inches
  • Customer Reviews:
    4.4 4.4 out of 5 stars 65 ratings

About the author

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Lisa Cicciarello Andrews MEd RD LD

Lisa Cicciarello Andrews MEd RD LD

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Lisa Cicciarello Andrews is a native of Youngstown Ohio and grew up enjoying great Italian food. After several years as a clinical dietitian and adjunct instructor, she started Sound Bites Nutrition in 2008 to share her knowledge through counseling, cooking demos, teaching, and freelance writing. Her friends affectionately call her "nutrigirl". Lisa is active in the Ohio Academy of Nutrition & Dietetics and several community organizations in Cincinnati. In 2002, she won the Ohio Recognized Young Dietitian of the Year Award and in 2017, received the Ohio Recognized Dietitian of the Year Award. Lisa founded People's Pantry Cincy- a mini food pantry program started in 2016 through a philanthropic grant. She is also the creator of “Lettuce Beet Hunger”- a line of food pun swag where part of proceeds go to support local food insecurity programs. She is the author of the Healing Gout Cookbook, Complete Thyroid Cookbook and Heart Healthy Meal Prep cookbook and is a regular contributor to Food and Health Communications.. Lisa resides in Cincinnati with her husband Ryan, daughters Iris and Maria and Mozart and Snickers, their very hungry cats. Follow her on IG & Twitter @nutrigirl

Customer reviews

4.4 out of 5 stars
4.4 out of 5
65 global ratings
Great recipes, great information and great tasting!
5 Stars
Great recipes, great information and great tasting!
This is a great resource for those needing a dietary change for heart health, those looking to adopt better habits and those looking to start meal planning. This book includes many practical suggestions on how to stock your pantry, shopping lists, meal plans and storage essentials to help you be successful. Each week has a shopping list, kitchen tools to have on hand, a menu for the week and recipes. If you are new to meal planning this is a great resource regardless if you are looking to be heart healthy or just trying to develop better habits. If 6 weeks of weekly menus isn't enough, there is also extra recipes in the back of the book. I absolutely love the spicy white bean hummus. I hope you enjoy it as much as I did... And still do!
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Top reviews from the United States

A. Lewis
5.0 out of 5 stars Kale Yeah!
Reviewed in the United States on November 16, 2021
It's about "thyme" a cookbook like this one was written. Lisa Cicciarello Andrews loves her food puns, but for this book she took a more serious, but still conversational approach, to the topic of heart healthy meal planning.

I was provided with an advance review copy of this book and I'm happy to have received it because this book is no-nonsense and gives you the straight-up info you need to know to choose foods to promote your heart health. The nutrition information is easy to understand, which makes it easy to follow. It covers which nutrients to eat more often, which ones to eat less often, and a has a collection of delicious looking recipes that cover a variety of food preferences. I especially like the way Lisa laid out the meal-prep weekly plans to help a new food prepper ease into the process.

As a nutrition and health professional who survived a heart attack and now helps others live a heart-healthy lifestyle, I plan to share this book as a resource for my clients. And I can't wait to make the Cajun Shrimp & Grits! Thank you, Lisa, for such a valuable resource!
2 people found this helpful
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Sandythemom
4.0 out of 5 stars Edamame need to be cooked!
Reviewed in the United States on April 20, 2022
Verified Purchase
First, the recipe on page 75 "Edamame and Noodle Salad" does NOT say to cook the edamame. Edamame that is not cooked is poisonous. I felt I had to mention this immediately in my review.

Despite the above mentioned error, I have overall enjoyed using this cookbook. I have made all of the recipes from the first 6 weeks and I am making some of the additional recipes now.

I bought this cookbook because I wanted to add some different but healthy recipes to my repertoire. I have made and enjoyed many types of foods that I normally would have never made on my own. I found all of the recipes to be delicious, healthy, and easy to prepare.

I definitely recommend stocking your pantry as the book suggests. Do this first and all you will have to buy is a few proteins and vegetables. You will also have lots of staples on hand to make a quick and healthy meal.

Some of my criticisms about the book are that some of the recipes are so simple that they are not worth preparing ahead of time. Many of the breakfast recipes have only a few ingredients and can be made in only a few minutes so there is really no need prepare those ahead of time (eg. oatmeal and smoothies). I also noticed this with some of the lunch meals, mainly the salad based meals. That being said, I have eaten much healthier by preparing my food a week in advance. I have made it a weekly habit of preparing meals so I always have healthy options at my fingertips.

I especially enjoyed how the book broke down the items needed weekly for the recipes. Since I stocked my pantry, I usually only needed to purchase a few items weekly. This helped decrease my weekly food bill.

I also wanted to note that the recipes in this book are VERY low in sodium. When making the recipes, I followed them precisely and added additional salt if needed. I personally do not have any health problems and I do not like to use too much salt but I found I had to add some additional salt to the recipes to enhance the flavor. It is a personal choice but if you are used to using a lot of salt, these recipes might seem bland to you.

Something else I noticed is that some of the portion sizes are way off. Either they are too much or too little. The recipes that yielded more, I just divided them into more containers. The ones that yielded too little, I added additional vegetables (as was suggested in the notes by the author).

Overall, this has been one of my favorite cookbooks to use to date and I have used many. I have lost weight by eating these meals without even trying to diet. If you are a busy person and want to add some variety to your diet, I highly recommend using this book.
9 people found this helpful
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Noreen Sheridan RD, LDN, CDCES
5.0 out of 5 stars An Easy Peasy Heart Healthy Meal Prep Cookbook
Reviewed in the United States on November 23, 2021
I was so excited to receive to an advanced review copy of this Heart Healthy meal prep cookbook!

I strongly believe meal prep is the key to success for staying on a budget, reducing food waste, time and simplifying your life when it comes to that age old question, “What’s for dinner?” In this case, it answers what’s for Breakfast, Lunch And dinner!

I love that the recipes are affordable, simple to follow, easy to prepare and high in flavor!

Let’s face it, it is not a diet, it is what everyone in the world should be following. Meals that are lower in salt and fat.

You can be assured that the author, Lisa who has been a Registered Dietitian for > 30 years provides evidenced based information to help reduce heart disease.

This meal prep cookbook is truly a treasure and will help many consumers combat heart disease and probably lose some weight too!! It’s a Win, Win!

Perfect gift for The Holidays! Thank you Lisa for making heart healthy meal prep so easy peasy!👍
2 people found this helpful
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VPnut
5.0 out of 5 stars This Book Arrived at the Perfect Time!
Reviewed in the United States on November 29, 2021
I was provided an advance copy for my honest review.
This cookbook came at the perfect time. I have become super lazy with cooking and realized that I needed to practice what I preach and start meal prepping once again.
Oftentimes too much health information is provided at once, making one feel overwhelmed.
One aspect of this book that I really love is how the reader is allowed to slowly ease into meal prep. Chapters 1-3 take it slow with the option to add more recipes in later chapters. No, overwhelm here!
The author really took into account flavorful dietary options that are also plant-based. Since I do not eat meat, I enjoyed cooking the many vegetarian-based options. The Black Bean Vegetable Stew was a family favorite. We also really enjoyed the Butternut Squash Soup with Vegetables.
I am excited to continue to expand upon my meal prepping so it becomes the habit it once was.
2 people found this helpful
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