In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsAdded Sugars and High Blood PressureFoods to Focus OnWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
Added Sugars and High Blood Pressure
Foods to Focus On
Week 1
Week 2
Week 3
Week 4
Week 5
Close
Photo:Jennifer Causey/Jacob Fox
Jennifer Causey/Jacob Fox
In this 30-day no-sugar-added meal plan, you’ll find an entire month of high-protein recipes tailored to improveblood pressurelevels. We include several different protein sources, from fish to legumes to dairy to poultry and eggs, as well as nuts and nut butters. Eating a variety of protein sources not only keeps the routine delicious and interesting, but research also links eating a variety of protein sources with a reduced risk of high blood pressure.This meal plan can work for most people, including those who currently have high blood pressure and those who are looking to reduce their risk. Check it out!
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
9 Natural & Effective Ways to Lower Blood Pressure, According to Heart Experts
In this high-protein meal plan, each day provides at least 80 grams ofprotein, with most days providing quite a bit more. While we focused on protein, we made sure to also include plenty of heart-healthy fiber.Fiberis an important nutrient that has many health benefits, including a reduced risk of heart disease. Each day provides at least 28 grams. To promote heart health, we capped the saturated fat for each day at 12 grams, with a higher allowance of up to 17 grams on days we include fatty fish, such as salmon and tuna. Lastly, we capped the sodium at 1,500 milligrams per day, which is the American Heart Association’s recommended daily limit for people with high blood pressure.
In addition to specific nutrient parameters and limits, we also incorporate the principles of the heart-healthyDASHdiet, which is similar to the popular Mediterranean diet and was developed to help reduce high blood pressure. You’ll find plenty of fruits, vegetables, legumes, nuts, seeds and lean proteins to maximize nutrients and improve heart health. Because the AHA recommends weight loss as a strategy to lower blood pressure, we set this meal plan at 1,500 calories per day, which is a level where many people will experience moderate weight loss. For those with othercalorie needs, we also included modifications for 2,000 calories per day. As with all meal plans, this is meant to serve as a framework for a healthy high-blood pressure meal plan. Make adjustments as needed to fit your routine, hunger cues and preferences.
Frequently Asked Questions
Yes, definitely. If there’s a meal that doesn’t fit your taste preferences, feel free to make a swap. If you’re closely monitoring calories, protein, sodium or other nutrients, you may want to choose a swap with a similar nutrition profile or adjust a snack or two. For reference, we aimed for 1,500 calories per day, a max of 12 grams saturated fat (17 grams if a day includes fish), at least 80 grams of protein, 28 grams of fiber and a max of 1,500 mg of sodium per day. We have manyrecipes for high-blood pressureas well as a selection ofhigh-protein, heart-healthy dinners in 20 minutes or lessfor inspiration.
You can certainly eat the same breakfast or lunch every day. We provided a variety of recipes to show different options, but it’s fine to eat the same breakfast or lunch every day if that’s easier for your routine. Each breakfast is about 300 to 400 calories while lunch ranges from 350 to 450 calories. These ranges are fairly close, though if you’re closely monitoring calories, protein, sodium or other nutrients, you may want to adjust a snack or two as needed.
Added Sugars and High Blood Pressure:
It’s likely that many of us are eating more added sugars than we realize. In 2017-2018, the average adult in the United States consumed 17 teaspoons of added sugar each day, well above the AHA’s recommended daily max of 9 teaspoons for men and 6 for women.Added sugarsdon’t provide much, if any, nutritional value so it can be beneficial to cut back, particularly if you have high blood pressure or are at risk. Research links a high intake of added sugars to high blood pressure levels in older females, and an older review links a high added sugar intake, particularly from soft drinks, to higher blood pressure levels.Take a peek at the nutrition label to see whereadded sugarsmay be making their way into your routine.
Heart-Healthy Foods to Focus On
How to Meal-Prep Your Week of Meals:
Day 1
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Breakfast (368 calories)
A.M. Snack (215 calories)
Lunch (360 calories)
P.M. Snack (141 calories)
Dinner (409 calories)
Daily Totals:1,493 calories, 87g protein, 14g saturated fat, 93g protein, 103g carbohydrate, 37g fiber, 1,269mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.
Day 2
Alison Miksch
Breakfast (330 calories)
A.M. Snack (191 calories)
Lunch (458 calories)
P.M. Snack (131 calories)
Dinner (383 calories)
Daily Totals:1,494 calories, 50g fat, 11g saturated fat, 88g protein, 190g carbohydrate, 33g fiber, 953mg sodium
Make it 2,000 calories:Add ½ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingSprouted-Grain Toast with Peanut Butter & Bananaas an evening snack.
Day 3
Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
A.M. Snack (157 calories)
P.M. Snack (21 calories)
Dinner (520 calories)
Daily Totals:1,524 calories, 67g fat, 11g saturated fat, 85g protein, 160g carbohydrate, 37g fiber, 1,351mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast and 2 servingsPeanut Butter-Oat Energy Ballsto P.M. snack.
Day 4
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
A.M. Snack (59 calories)
P.M. Snack (87 calories)
Dinner (566 calories)
Daily Totals:1,501 calories, 59g fat, 12g saturated fat, 85g protein, 172g carbohydrate, 29g fiber, 1,105mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 servingSprouted-Grain Toast with Peanut Butter & Bananaas an evening snack.
Day 5
Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer
P.M. Snack (176 calories)
Dinner (390 calories)
Daily Totals:1,508 calories, 84g fat, 12g saturated fat, 92g protein, 117g carbohydrate, 33g fiber, 1,122mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast and 1 cup nonfat plain Greek-style yogurt with ¼ cup blueberries to P.M. snack.
Day 6
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Lunch (390 calories)
P.M. Snack (200 calories)
Dinner (415 calories)
Daily Totals:1,525 calories, 50g fat, 12g saturated fat, 91g protein, 194g carbohydrate, 31g fiber, 1,444mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 servingSprouted-Grain Toast with Peanut Butter & Bananaas an evening snack.
Day 7
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
P.M. Snack (129 calories)
Dinner (427 calories)
Daily Totals:1,504 calories, 54g fat, 10g saturated fat, 92g protein, 184g carbohydrate, 45g fiber, 1,438mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast and 3 Tbsp. chopped walnuts to A.M. snack.
Day 8
Jen Causey
Breakfast (340 calories)
Dinner (454 calories)
Daily Totals:1,500 calories, 83g fat, 14g saturated fat, 85g protein, 115g carbohydrate, 33g fiber, 1,154mg sodium
Make it 2,000 calories:Add 1 medium apple to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingTraditional Greek Saladto dinner.
Day 9
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Breakfast (318 calories)
Lunch (334 calories)
Dinner (501 calories)
Daily Totals:1,500 calories, 72g fat, 11g saturated fat, 84g protein, 141g carbohydrate, 29g fiber, 1,047mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 10
Photographer: Jen Causey
P.M. Snack (165 calories)
Dinner (452 calories)
Daily Totals:1,507 calories, 75g fat, 11g saturated fat, 92g protein, 125g carbohydrate, 31g fiber, 1,420mg sodium
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner, and add ¼ cup unsalted dry-roasted shelled pistachios with 1 large banana as an evening snack.
Day 11
A.M. Snack (131 calories)
P.M. Snack (160 calories)
Dinner (535 calories)
Daily Totals:1,479 calories, 55g fat, 9g saturated fat, 109g protein, 143g carbohydrate, 33g fiber, 1,294mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 12
Ali Redmond
Dinner (392 calories)
Evening Snack (62 calories)
Meal-Prep Tip: Reserve 2 servingsBaghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)to have for lunch on Days 13 and 14.
Daily Totals:1,504 calories, 52g fat, 10g saturated fat, 119g protein, 142g carbohydrate, 36g fiber, 1,279mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast and 2 servingsPeanut Butter-Oat Energy Ballsto evening snack.
Day 13
Carson Downing
A.M. Snack (282 calories)
Lunch (392 calories)
Dinner (398 calories)
Daily Totals:1,522 calories, 61g fat, 10g saturated fat, 99g protein, 161g carbohydrate, 30g fiber, 904mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingSprouted-Grain Toast with Peanut Butter & Bananaas an evening snack.
Day 14
A.M. Snack (95 calories)
P.M. Snack (206 calories)
Dinner (470 calories)
Daily Totals:1,503 calories, 59g fat, 9g saturated fat, 97g protein, 153g carbohydrate, 33g fiber, 1,375mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium banana to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 15
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
Breakfast (324 calories)
Lunch (347 calories)
Dinner (419 calories)
Daily Totals:1,488 calories, 61g fat, 12g saturated fat, 83g protein, 168g carbohydrate, 33g fiber, 1,045mg sodium
Make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup nonfat plain kefir to lunch, 1 medium apple to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 16
Breakfast (369 calories)
A.M. Snack (98 calories)
Lunch (431 calories)
P.M. Snack (95 calories)
Dinner (489 calories)
Meal-Prep Tip:Reserve leftoverOne-Pot Lentil & Vegetable Soup with Parmesanto have for dinner tomorrow.
Daily Totals:1,482 calories, 55g fat, 12g saturated fat, 89g protein, 169g carbohydrate, 42g fiber, 1,475mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds with 1 medium banana for an evening snack.
Day 17
P.M. Snack (94 calories)
Daily Totals:1,478 calories, 53g fat, 12g saturated fat, 91g protein, 172g carbohydrate, 37g fiber, 1,402mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, 3 Tbsp. chopped walnuts to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 18
Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke
A.M. Snack (62 calories)
P.M. Snack (212 calories)
Dinner (424 calories)
Daily Totals:1,497 calories, 62g fat, 12g saturated fat, 92g protein, 155g carbohydrate, 37g fiber, 925mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup nonfat plain Greek-style yogurt to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 19
A.M. Snack (176 calories)
P.M. Snack (193 calories)
Dinner (374 calories)
Daily Totals:1,498 calories, 58g fat, 12g saturated fat, 91g protein, 166g carbohydrate, 35g fiber, 1,202mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, and add 4 servingsPeanut Butter-Oat Energy Ballsfor an evening snack.
Day 20
Dinner (391 calories)
Meal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow.
Daily Totals:1,525 calories, 53g fat, 11g saturated fat, 81g protein, 193g carbohydrate, 43g fiber, 1,025mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and have 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor an evening snack.
Day 21
Stacy Allen
P.M. Snack (241 calories)
Daily Totals:1,517 calories, 59g fat, 13g saturated fat, 91g protein, 168g carbohydrate, 34g fiber, 1,214mg sodium.
Make it 2,000 calories:Add 1 servingTofu Scramble with Spinachto breakfast, add 1 clementine to lunch and increase to 4 servingsPeanut Butter-Oat Energy Ballsat P.M. snack.
Day 22
A.M. Snack (221 calories)
Lunch (343 calories)
Dinner (406 calories)
Daily Totals:1,482 calories, 65g fat, 12g saturated fat, 85g protein, 160g carbohydrate, 36g fiber, 1,222mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 3 servingsPeanut Butter-Oat Energy Ballsfor an evening snack.
Day 23
Breakfast (385 calories)
A.M. Snack (186 calories)
Lunch (374 calories)
Daily Totals:1,492 calories, 65g fat, 9g saturated fat, 97g protein, 142g carbohydrate, 28g fiber, 1,240mg sodium
Make it 2,000 calories:Add 1 medium banana to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 24
P.M. Snack (157 calories)
Dinner (400 calories)
Daily Totals:1,502 calories, 77g fat, 12g saturated fat, 85g protein, 134g carbohydrate, 37g fiber, 1,490mg sodium
Make it 2,000 calories:Add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesto lunch and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 25
P.M. Snack (98 calories)
Dinner (434 calories)
Daily Totals:1,507 calories, 77g fat, 11g saturated fat, 95g protein, 117g carbohydrate, 33g fiber, 1,500mg sodium
Day 26
Daily Totals:1,488 calories, 65g fat, 12g saturated fat, 92g protein, 147g carbohydrate, 32g fiber, 1,438mg sodium
Make it 2,000 calories:Add 1 cup nonfat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 27
Charlotte & Johnny Autry
Dinner (432 calories)
Daily Totals:1,501 calories, 73g fat, 12g saturated fat, 91g protein, 136g carbohydrate, 30g fiber, 1,407mg sodium
Day 28
Photographer: Rachel Marek, Food Stylist: Holly Dreesman
A.M. Snack (165 calories)
P.M. Snack (230 calories)
Dinner (420 calories)
Daily Totals:1,507 calories, 69g fat, 12g saturated fat, 90g protein, 150g carbohydrate, 37g fiber, 1,238mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and increase to 4 servingsPeanut Butter-Oat Energy Ballsat A.M. snack.
Day 29
Jason Donnelly
A.M. Snack (206 calories)
Lunch (351 calories)
Dinner (466 calories)
Daily Totals:1,523 calories, 69g fat, 12g saturated fat, 103g protein, 142g carbohydrate, 34g fiber, 1,495mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast, change P.M. snack to 1 medium apple and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 30
P.M. Snack (112 calories)
Dinner (473 calories)
Daily Totals:1,509 calories, 68g fat, 11g saturated fat, 94g protein, 154g carbohydrate, 36g fiber, 1,484mg sodium
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhou C, Wu Q, Ye Z, et al.Inverse Association Between Variety of Proteins With Appropriate Quantity From Different Food Sources and New-Onset Hypertension.Hypertension. 2022;79(5):1017-1027. doi:10.1161/HYPERTENSIONAHA.121.18222American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Centers for Disease Control and Prevention.About High Blood Pressure.He FJ, MacGregor GA.Salt and sugar: their effects on blood pressure.Pflugers Arch. 2015;467(3):577-586. doi:10.1007/s00424-014-1677-xMansoori S, Kushner N, Suminski RR, Farquhar WB, Chai SC.Added Sugar Intake is Associated with Blood Pressure in Older Females.Nutrients. 2019;11(9):2060. Published 2019 Sep 3. doi:10.3390/nu11092060
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhou C, Wu Q, Ye Z, et al.Inverse Association Between Variety of Proteins With Appropriate Quantity From Different Food Sources and New-Onset Hypertension.Hypertension. 2022;79(5):1017-1027. doi:10.1161/HYPERTENSIONAHA.121.18222American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Centers for Disease Control and Prevention.About High Blood Pressure.He FJ, MacGregor GA.Salt and sugar: their effects on blood pressure.Pflugers Arch. 2015;467(3):577-586. doi:10.1007/s00424-014-1677-xMansoori S, Kushner N, Suminski RR, Farquhar WB, Chai SC.Added Sugar Intake is Associated with Blood Pressure in Older Females.Nutrients. 2019;11(9):2060. Published 2019 Sep 3. doi:10.3390/nu11092060
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Zhou C, Wu Q, Ye Z, et al.Inverse Association Between Variety of Proteins With Appropriate Quantity From Different Food Sources and New-Onset Hypertension.Hypertension. 2022;79(5):1017-1027. doi:10.1161/HYPERTENSIONAHA.121.18222American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Centers for Disease Control and Prevention.About High Blood Pressure.He FJ, MacGregor GA.Salt and sugar: their effects on blood pressure.Pflugers Arch. 2015;467(3):577-586. doi:10.1007/s00424-014-1677-xMansoori S, Kushner N, Suminski RR, Farquhar WB, Chai SC.Added Sugar Intake is Associated with Blood Pressure in Older Females.Nutrients. 2019;11(9):2060. Published 2019 Sep 3. doi:10.3390/nu11092060
Zhou C, Wu Q, Ye Z, et al.Inverse Association Between Variety of Proteins With Appropriate Quantity From Different Food Sources and New-Onset Hypertension.Hypertension. 2022;79(5):1017-1027. doi:10.1161/HYPERTENSIONAHA.121.18222
American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
Centers for Disease Control and Prevention.About High Blood Pressure.
He FJ, MacGregor GA.Salt and sugar: their effects on blood pressure.Pflugers Arch. 2015;467(3):577-586. doi:10.1007/s00424-014-1677-x
Mansoori S, Kushner N, Suminski RR, Farquhar WB, Chai SC.Added Sugar Intake is Associated with Blood Pressure in Older Females.Nutrients. 2019;11(9):2060. Published 2019 Sep 3. doi:10.3390/nu11092060
