7-Day Meal Plan
Heart & Lungs
Lungs Weekly Meal Plan
Nourish • Support • Feel Better
A practical 7-day menu built around colorful produce and adequate protein. Simple breakfasts, lunches and dinners, each with an easy recipe.
Pick an organ to see its 7-day plan
Why this meal plan?
Lungs are constantly exposed to the air around you. Colorful fruits and vegetables supply antioxidants, and adequate protein helps maintain the breathing muscles.
Key nutrients
Colorful produce and adequate protein.
🍊 Vitamin C
🥕 Carotenoids
🍗 Protein
🐟 Omega-3s
🌾 Fiber
✓ Foods to emphasize
- Citrus, berries and kiwi
- Carrots, tomatoes and leafy greens
- Lean protein at each meal
- Fish, nuts and seeds
- Whole grains and beans
✕ Limit or avoid
- Processed and cured meats
- Excess salt
- Sugary drinks
- Very large meals if breathing feels tight
- Smoking and vaping
Your week
7-Day Lungs Meal Plan
Tap any meal to jump to its ingredients and step-by-step cooking instructions.
Day 1
Monday
Day 2
Tuesday
Day 3
Wednesday
Day 4
Thursday
Day 5
Friday
Day 6
Saturday
Cook it
How to Prepare Every Meal
Each recipe makes one adult serving. Amounts are approximate, so adjust portions for your appetite and any dietary needs.
Day 1 · Monday
BREAKFAST
Yogurt, blueberries and oats
Serves 1 · 5 minutes
Ingredients
- ¾ cup plain Greek yogurt
- ½ cup blueberries
- ¼ cup rolled oats
How to make it
- Spoon the yogurt into a bowl.
- Top with the blueberries and oats and serve.
LUNCH
Chickpea cucumber salad
Serves 1 · 20–35 minutes
Ingredients
- 1½ cups mixed salad greens
- ¾ cup cooked chickpeas, rinsed
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Wash and chop the vegetables.
- Combine the greens, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Baked chicken and roasted carrots
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 cup carrots, sliced
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 2 · Tuesday
BREAKFAST
Apple walnut oatmeal
Serves 1 · 5–12 minutes
Ingredients
- ½ cup rolled oats
- 1 cup water or milk of choice
- ½ apple
- 1 tbsp chopped walnuts
How to make it
- Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
- Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
LUNCH
Black bean rice bowl
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked brown rice
- ¾ cup cooked no-salt-added beans
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
- Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Baked trout and greens
Serves 1 · 25–40 minutes
Ingredients
- 4 oz trout fillet
- 1 cup leafy greens
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 3 · Wednesday
BREAKFAST
Oatmeal with flaxseed
Serves 1 · 5–12 minutes
Ingredients
- ½ cup rolled oats
- 1 cup water or milk of choice
- 1 tsp ground flaxseed
How to make it
- Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
- Top the bowl with the remaining ingredients and serve.
LUNCH
Hummus vegetable wrap
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 1 medium whole-grain tortilla
- 3 tbsp hummus
- ½ cup leafy greens
- ¼ cup sliced cucumber
How to make it
- Wash and dry the vegetables.
- Spread the hummus over the tortilla, add the vegetables, roll up firmly and slice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Lentil vegetable stew
Serves 1 · 25–35 minutes
Ingredients
- 1½ cups low-sodium broth
- ½ cup chopped carrots
- ¼ cup chopped celery
- ¾ cup cooked lentils
- ¼ tsp dried parsley or thyme
How to make it
- Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
- Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 4 · Thursday
BREAKFAST
Spinach eggs on toast
Serves 1 · 10–15 minutes
Ingredients
- 2 eggs
- 1 tbsp water or milk
- 1 cup fresh spinach
- 1 slice whole-grain bread
How to make it
- Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
- Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
- Wilt the spinach in the pan for 1 minute, then add the eggs and stir gently until fully set. Serve with the toasted bread.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
LUNCH
Bean and kale soup
Serves 1 · 25 minutes
Ingredients
- 1½ cups low-sodium broth
- ¾ cup cooked no-salt-added white beans, rinsed
- 1 cup chopped kale
- ½ cup chopped carrots
- ¼ cup chopped celery
- ¼ tsp dried thyme
How to make it
- Bring the broth to a simmer in a saucepan. Add the carrots, celery and thyme and cook 10 minutes.
- Add the beans and kale and simmer 5 minutes more, until the kale is tender. Serve hot.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Salmon with sweet potato
Serves 1 · 25–40 minutes
Ingredients
- 4 oz salmon fillet
- 1 medium sweet potato
- 1 cup green vegetables, such as broccoli or green beans
- 1 tsp lemon juice or fresh herbs
How to make it
- Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
- Add the salmon and vegetables to the tray, season with herbs and lemon, and roast 12–15 minutes, until the fish reaches 145°F (63°C) and the potato is fork-tender.
- Serve everything together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 5 · Friday
BREAKFAST
Eggs with spinach
Serves 1 · 10–15 minutes
Ingredients
- 2 eggs
- 1 tbsp water or milk
- 1 cup fresh spinach
How to make it
- Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
- Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
- Wilt the spinach in the pan for 1 minute, then add the eggs and stir gently until fully set.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
LUNCH
Tofu and broccoli bowl
Serves 1 · 20 minutes
Ingredients
- ¾ cup cooked brown rice
- 4 oz firm tofu, drained and cubed
- 1 cup broccoli florets
- 1 tsp low-sodium soy sauce
- 1 tsp olive oil
How to make it
- Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium heat, turning, until golden, 8–10 minutes.
- Steam the broccoli until bright green and tender, 4–5 minutes.
- Serve the tofu and broccoli over the rice and drizzle with the soy sauce.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Turkey and roasted squash
Serves 1 · 25–40 minutes
Ingredients
- 4 oz lean turkey breast
- 1 cup summer or winter squash
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 20–25 minutes, until the turkey reaches 165°F (74°C).
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 6 · Saturday
BREAKFAST
Banana walnut porridge
Serves 1 · 5–12 minutes
Ingredients
- ½ cup rolled oats
- 1 cup water or milk of choice
- ½ banana
- 1 tbsp chopped walnuts
How to make it
- Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
- Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
LUNCH
Chickpea spinach salad
Serves 1 · 10 minutes
Ingredients
- 1½ cups baby spinach
- ¾ cup cooked chickpeas, rinsed
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Wash and dry the spinach and chop the vegetables.
- Toss the spinach, chickpeas and vegetables with the lemon juice and olive oil, and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Tofu and mushrooms
Serves 1 · 20 minutes
Ingredients
- 4 oz firm tofu, drained and cubed
- 1 cup sliced mushrooms
- ½ cup cooked brown rice (optional)
- 1 tsp low-sodium soy sauce
- 1 tsp olive oil
How to make it
- Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium heat until golden, 8–10 minutes. Move to a plate.
- Add the mushrooms to the pan and cook until browned and softened, 5 minutes.
- Return the tofu, add the soy sauce and toss. Serve with rice if using.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 7 · Sunday
BREAKFAST
Whole-grain toast and eggs
Serves 1 · 10–15 minutes
Ingredients
- 2 eggs
- 1 tbsp water or milk
- 1 slice whole-grain bread
How to make it
- Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
- Add the eggs and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
LUNCH
Salmon whole-grain sandwich
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 2 slices whole-grain bread
- 3 oz fully cooked salmon
- ½ cup leafy greens
- ¼ cup sliced cucumber
How to make it
- Wash and dry the vegetables.
- Sandwich: layer the fillings on the bread, close and slice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Chicken with broccoli
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 cup broccoli florets
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
🛒 Weekly Grocery List
Everything you need for the week, grouped by aisle.
Proteins
- Chicken breast
- Trout fillet
- Hummus
- Eggs
- Salmon fillet
- Firm tofu
- Turkey (breast, lean ground or deli slices)
- Salmon
Beans & Grains
- Rolled oats
- Chickpeas
- Brown rice
- Beans
- Whole-grain tortilla
- Lentils
- Whole-grain bread
- White beans
Dairy & Alternatives
- Plain yogurt
Produce
- Blueberries
- Salad greens
- Cucumber, carrots and bell peppers
- Lemons
- Apple
- Celery
- Spinach
- Kale
- Sweet potato
- Seasonal vegetables
- Broccoli florets
- Summer or winter squash
- Banana
- Baby spinach
- Mushrooms
Pantry
- Olive oil
- Walnuts
- Ground flaxseed
- Low-sodium broth
- Dried herbs (parsley, thyme)
- Low-sodium soy sauce
💡 Tips for Success
- Eat a rainbow of produce daily
- Choose smaller, frequent meals if full meals feel heavy
- Stay hydrated to keep mucus thin
- Stay active to build stamina
- Avoid smoke and polluted air when possible
Make it work for you
Swap any meal for another day’s meal from the same plan. Leftovers make an easy next-day lunch.
Shop by organ
Lungs Health Products
Pair your meal plan with products picked to support your lungs.
Keep exploring
More Organ Meal Plans
Every plan follows the same easy 7-day format, with recipes for each meal.
Heart
Fiber-rich, lower-sodium heart-healthy eating
View 7-day plan →
Spleen
General nutrient adequacy; no established spleen-healing diet
View 7-day plan →
Stomach
Gentle options and individual trigger identification
View 7-day plan →
Liver
Mediterranean-style eating and reduced added sugar
View 7-day plan →
Educational note: These sample menus and recipes are general nutrition education, not medical advice, a treatment or a cure. Portions are approximate and recipes have not been professionally tested. If you have a medical condition, food allergies, are pregnant, or take medication, talk with your doctor or a registered dietitian before changing your diet.