AFib meal plan, steady and low in salt.
Atrial fibrillation is an irregular heartbeat. The 2023 guideline lists alcohol, blood pressure and weight among the risk factors to manage. This week is lower in sodium, with fish, beans and whole grains, and no alcohol. Alma can fit it to your goal.
Built from 2023 ACC/AHA AFib guideline advice.
The rules
Three habits that help steady rhythm
Limit or skip alcohol
Cutting back is linked with fewer AFib episodes.
Sodium under 2,300 mg
Blood pressure is part of AFib care, and lower sodium helps.
Keep greens steady on warfarin
Same amount of vitamin K each day, not none at all.
Sample week
Seven days of heart-healthy meals
About 1,850 to 2,000 calories a day, lower in sodium, no alcohol. Pick unsalted nuts, beans and canned fish. Find your number
Talk with your care team about your medicines before you change how you eat, especially warfarin and vitamin K. Chest pain, fainting or a racing heart needs urgent care.
Day 1Monday
BreakfastOatmeal with banana, walnuts and milk½ cup dry oats cooked with 1 cup 1% milk, 1 banana, 1 tbsp walnuts, cinnamon
LunchChickpea salad with roasted peppers1 cup chickpeas, roasted red pepper, cucumber, 1 tbsp olive oil, lemon, 1 oz feta, 1 slice whole-grain bread
SnackApple slices with peanut butter1 apple, 1 tbsp unsalted peanut butter
DinnerBaked salmon with quinoa and broccoli5 oz salmon, 1 cup cooked quinoa, 1½ cups roasted broccoli, 1 tbsp olive oil
About 1,910 kcal89 g protein44 g fiber
Day 2Tuesday
- BreakfastGreek yogurt with berries, flax and toast1 cup plain nonfat Greek yogurt, ½ cup blueberries, ½ cup strawberries, 1 tbsp ground flax, 1 tbsp walnuts, 1 slice toast
- LunchLentil vegetable soup with bread1 cup cooked lentils simmered with carrots, tomato and onion, 2 slices whole-grain bread, 1 tsp olive oil, 1 cup grapes
- SnackMandarins and pistachios2 mandarins, 1 oz unsalted pistachios
- DinnerRoast chicken with barley and green beans5 oz chicken breast, 1¼ cups cooked barley, 2 cups green beans, 2 tsp olive oil, garlic
About 1,890 kcal120 g protein57 g fiber
Day 3Wednesday
- BreakfastToast with avocado and egg2 slices whole-grain toast, ½ avocado, 1 poached egg, tomato slices, 1 cup 1% milk
- LunchTuna, bean and arugula salad1 can tuna in water, ¾ cup cannellini beans, arugula, red onion, 1 tbsp olive oil, lemon, 1 whole-wheat pita
- SnackYogurt with honey and pistachios¾ cup 2% Greek yogurt, 1 tsp honey, ½ oz unsalted pistachios
- DinnerSalmon with sweet potato and kale5 oz salmon, 1 large sweet potato, 1 cup steamed kale, 1 tbsp olive oil
About 1,890 kcal129 g protein33 g fiber
Day 4Thursday
- BreakfastSpinach and mushroom omelet with milk2 eggs, ½ cup cooked spinach, 1 cup mushrooms in 2 tsp olive oil, 1 slice whole-grain toast, 1 cup 1% milk
- LunchChicken and farro salad with tomatoes3 oz chicken, 1 cup cooked farro, 1 cup cherry tomatoes, cucumber, 1 tbsp olive oil, 1 slice whole-grain bread
- SnackCottage cheese, nectarine and almonds½ cup low-fat cottage cheese, 1 nectarine, 12 almonds, cinnamon
- DinnerBaked cod with brown rice and spinach5 oz cod, 1½ cups cooked brown rice, 1 cup cooked spinach, 2 tsp olive oil, lemon
About 1,860 kcal130 g protein28 g fiber
Day 5Friday
- BreakfastMuesli with yogurt, blueberries and toast½ cup muesli, ¾ cup 2% Greek yogurt, ½ cup blueberries, 12 almonds, 1 slice whole-grain toast
- LunchBean burrito bowl1 cup cooked brown rice, ¾ cup black beans, salsa, ¼ avocado, 1 oz cheddar, romaine
- SnackHummus with carrot sticks1 cup carrot sticks, ¼ cup hummus, 1 pear
- DinnerGrilled trout with potatoes and asparagus5 oz trout, 1¼ cups boiled potatoes, 1½ cups asparagus, 1 tbsp olive oil, lemon
About 1,950 kcal106 g protein50 g fiber
Day 6Saturday
- BreakfastPancakes with yogurt and strawberries3 small whole-wheat pancakes, ¾ cup 2% Greek yogurt, 1 cup strawberries
- LunchChicken and rice soup with bread3 oz chicken, ½ cup cooked brown rice, carrots, celery, 2 slices whole-grain bread, 1 tsp olive oil, 1 cup melon
- SnackBanana with walnuts and honey1 banana, 1 tbsp walnuts, 1 tsp honey
- DinnerShrimp with whole-wheat pasta and broccoli5 oz shrimp, 1¾ cups cooked whole-wheat pasta, 2 cups broccoli, 1 tbsp olive oil, garlic
About 1,940 kcal128 g protein46 g fiber
Day 7Sunday
- BreakfastEggs baked in tomato with toast2 eggs baked in tomato and pepper sauce, 2 slices whole-grain toast, 1 tsp butter, 1 cup 1% milk
- LunchSalmon and potato salad with greens4 oz canned salmon, 1 cup boiled potatoes, 1 cup green beans, 1 tbsp olive oil, lemon, romaine
- SnackPear with almonds1 pear, 1 oz unsalted almonds
- DinnerChicken with quinoa and roasted carrots5 oz chicken breast, 1¼ cups cooked quinoa, 2 cups roasted carrots, 1 tbsp olive oil
About 1,960 kcal126 g protein38 g fiber
Shopping list
What to buy
Most days
Fish and seafoodSalmon, trout, cod, shrimp, canned tunasalmon
Now and then
Caffeine in usual amounts is not linked with more AFib, so tea and coffee can stay.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
Does alcohol trigger AFib?
The 2023 ACC/AHA/ACCP/HRS guideline says limiting or avoiding alcohol reduces AFib episodes and is reasonable for people with AFib. The guideline does not set a safe amount, so this week has none. Ask your care team what is right for you.
Can I still drink coffee with AFib?
Usually yes. The same guideline says caffeine in usual amounts is not linked with more AFib or worse outcomes, so coffee and tea can stay. If caffeine clearly sets off your symptoms, cut it back and tell your care team.
What should I eat if I take warfarin?
Keep vitamin K steady rather than low. The NIH Office of Dietary Supplements says the amount from food should be about the same every day, because big swings can change how well warfarin works. Do not drop greens. This week has greens most days so the amount stays even.
How much sodium is in this meal plan?
The meals use fresh food, unsalted nuts and beans, and no added salt at the table, so sodium stays low. The DASH eating plan sets 2,300 mg a day as its standard and 1,500 mg as a lower target that lowers blood pressure further. Ask your care team which fits you.
How many calories is this meal plan?
About 1,850 to 2,000 calories a day, with 90 to 130 grams of protein and 28 to 57 grams of fiber. Your needs depend on your size, age and activity, so scale the portions up or down. The calorie calculator gives you a starting number.
Does body weight affect AFib?
The AFib guideline lists body weight and blood pressure among the risk factors to manage, next to alcohol. This plan is built around the foods DASH and the American Heart Association recommend, without promising any amount of change.
Can Alma help me keep track?
Yes. Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100 that draws on Harvard's Alternate Healthy Eating Index. The score rewards fish, beans, whole grains and vegetables, which is what this week is built on, and Alma builds a plan around your goal.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- 2023 ACC/AHA/ACCP/HRS Guideline for the Diagnosis and Management of Atrial Fibrillation, Circulation
- American Heart Association: Atrial fibrillation
- NHLBI: DASH eating plan, sodium at 2,300 mg a day
- NIH Office of Dietary Supplements: Vitamin K and warfarin
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.