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A heart-healthy meal plan for the whole family
Seven dinners with little salt and less saturated fat, built on fish, chicken, beans, whole grains, vegetables and olive oil. There are no stock cubes or cured meat; garlic, herbs and lemon do the seasoning.
Free on iPhone, Android and the web.
A week of heart-healthy dinners
MondaySpinach Quiche with an Oat Crust
A cozy French-style quiche with garlicky spinach and a crisp, tender oat crust. It’s lovely warm, with a softly set egg filling.
TuesdayCaribbean Chicken and Plantain Stew
Tender chicken simmers with sweet plantain, carrot, thyme and turmeric in a cozy, gently bright stew. Lime adds a fresh finish to every bowl.
WednesdayBlack Bean Tacos with Avocado and Corn
Warm black beans and sweet corn tuck into toasted corn tortillas with crunchy cabbage, creamy avocado, and a bright squeeze of lime.
ThursdayChinese Egg Drop Soup with Bok Choy
Silky egg ribbons, tender bok choy and sweet grated carrot make a light, gingery bowl with fresh chives.
FridaySpanish Chicken and Pea Paella
Golden chicken, sweet peas and saffron-scented rice make this easy one-pan paella a weeknight favourite. A squeeze of lemon and fresh parsley brighten every bite.
SaturdayVietnamese Chicken Pho
A clear, gently aromatic broth with tender chicken, rice noodles, and sweet, soft vegetables. Fresh basil and mint bring a bright finish without overpowering the bowl.
Kids’ plate: Chicken noodle soup
SundayItalian Turkey-Stuffed Zucchini Boats
Tender zucchini boats hold savory turkey, fresh basil and parsley, with fragrant ginger. A familiar Italian-style filling makes an easy, scoopable family dinner.
Kids’ plate: Turkey-stuffed zucchini boats
What Gluten watches for: salt in stock cubes, soy sauce, cured meat, cheese and pickles, and butter, cream and fatty meat.
How it works
Add your family
Everyone’s allergies, diets, health conditions and ages. You only do this once.
Get a week of dinners
Gluten plans seven dinners and checks every ingredient against everyone you added.
A small change for one person
Your partner has high blood pressure and the kids like their food salty. Dinner is cooked without salt, and everyone else adds a pinch at the table.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersHeart-healthy meal plan questions
What makes a meal heart-healthy?
Most guidance, like the DASH and Mediterranean diets, favours vegetables, fruit, whole grains, beans, fish and olive oil, with less salt, saturated fat, processed meat and added sugar.
How much salt is in these dinners?
As little as each dish allows: no stock cubes, cured meat or salty sauces, and salt to taste at the table. If your doctor gave you a sodium target, add low-sodium to your profile.
How much does Gluten cost?
Nothing. Gluten is free for the whole family, on iPhone, Android and the web.
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DiabeticMeal planGestational diabetesMeal planLow-FODMAPMeal planLow-sodiumMeal planAnti-inflammatoryMeal planPaleoMeal planPregnancyMeal planPCOSMeal planGluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.