This is a well-rounded, heart-healthy diet plan for a 50-year-old male. The plan includes a variety of whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. It also emphasizes fish, such as salmon and cod, which are rich in omega-3 fatty acids that are beneficial for heart health. Additionally, it limits processed foods and added sugars, and includes healthy options like nuts, chia seeds, avocado, and Greek yogurt. This plan can be easily adjusted based on personal taste and dietary restrictions.

Monday:

• Breakfast: Whole grain toast with almond butter and a sliced banana
• Lunch: Grilled chicken breast with quinoa and steamed vegetables
• Dinner: Baked salmon with sweet potato and a mixed green salad

Tuesday:

• Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds
• Lunch: Turkey and avocado wrap with a side of sliced cucumbers
• Dinner: Whole wheat spaghetti with turkey meatballs and marinara sauce

Wednesday:

• Breakfast: Scrambled eggs with spinach and mushrooms
• Lunch: Grilled chicken Caesar salad
• Dinner: Black bean and sweet potato tacos

Thursday:

• Breakfast: Oatmeal with chopped nuts and a drizzle of honey
• Lunch: Tuna salad sandwich on whole grain bread with a side of carrot sticks
• Dinner: Grilled chicken with roasted vegetables

Friday:

• Breakfast: Smoothie bowl with Greek yogurt, frozen berries, and chia seeds
• Lunch: Lentil and vegetable soup with a side of whole grain crackers
• Dinner: Grilled shrimp with couscous and a side of steamed broccoli

Saturday:

• Breakfast: Whole wheat pancakes with turkey bacon and a side of fresh berries
• Lunch: Turkey and cheese wrap with a side of cherry tomatoes
• Dinner: Baked cod with a side of brown rice and steamed asparagus

Sunday:

• Breakfast: Scrambled eggs with diced tomatoes and mushrooms
• Lunch: Grilled chicken breast with a side of quinoa and steamed vegetables
• Dinner: Whole wheat pasta with turkey sausage and marinara sauce

Tips:

• Incorporate more fruits and vegetables in your diet. Aim for at least 5 servings of fruits and vegetables per day.
• Choose lean protein sources such as chicken, fish, turkey and legumes.
• Opt for whole grains like quinoa, oats, brown rice, and whole wheat pasta.
• Limit your intake of saturated and trans fats, added sugars and salt.
• Drink plenty of water throughout the day to stay hydrated.
• Consult with a registered dietitian or a healthcare provider before making any significant changes to your diet.

It's important to note that this is a general plan and it's important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet. Additionally, this plan is not suitable for people with any medical conditions or allergies and should be adjusted accordingly.

If you like this plan and would like to take it forward, here is a Grocery Shopping List:

Here is a list of ingredients you may need to buy for the diet plan:

Monday:

• Whole grain bread
• Almond butter
• Banana
• Chicken breast
• Quinoa
• Vegetables (e.g. broccoli, bell peppers, carrots)
• Salmon
• Sweet potato
• Mixed greens

Tuesday:

• Greek yogurt
• Mixed berries (e.g. strawberries, blueberries, raspberries)
• Chia seeds
• Turkey breast
• Avocado
• Whole wheat tortillas
• Whole wheat spaghetti
• Turkey meatballs
• Marinara sauce
• Cucumbers

Wednesday:

• Eggs
• Spinach
• Mushrooms
• Caesar dressing
• Whole wheat pita
• Black beans

Thursday:

• Rolled oats
• Chopped nuts (e.g. almonds, walnuts, pecans)
• Honey
• Tuna
• Whole grain bread
• Carrot sticks
• Chicken breast
• Vegetables (e.g. bell peppers, zucchini, eggplant)

Friday:

• Greek yogurt
• Frozen berries
• Chia seeds
• Lentils
• Vegetables (e.g. carrots, celery, onion)
• Whole grain crackers
• Shrimp
• Couscous
• Broccoli

Saturday:

• Whole wheat pancake mix
• Turkey bacon
• Fresh berries (e.g. strawberries, blueberries, raspberries)
• Whole wheat tortillas
• Turkey breast
• Cheese
• Cherry tomatoes
• Cod
• Brown rice
• Asparagus

Sunday:

• Eggs
• Tomatoes
• Mushrooms
• Chicken breast
• Quinoa
• Vegetables (e.g. broccoli, bell peppers, carrots)
• Whole wheat pasta
• Turkey sausage
• Marinara sauce