Close
Managing high blood pressure is easy and delicious with healthy recipes like ourEggplant Parmesan,Slow-Cooker Chicken StewandWalnut-Rosemary Crusted Salmon. All of the recipes in this 30-day dinner plan follow the principles of a healthy blood pressure diet (incorporating recommendations from both the DASH diet and American Heart Association) to deliver flavorful recipes that include plenty of vegetables, high-fiber whole grains, lean protein and heart-healthy fats to help keep your blood pressure in check every single day.
01of 30Day 1: Roasted Root Vegetables with Goat Cheese & PolentaView RecipeThis is true healthy comfort food–a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.
01of 30
Day 1: Roasted Root Vegetables with Goat Cheese & Polenta
View Recipe
This is true healthy comfort food–a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.
02of 30Day 2: EatingWell’s Eggplant ParmesanView RecipeThis lighter take on eggplant parmesan maintains all the flavors of the classic dish but is baked instead of fried. There are also 11 grams of filling protein in this hearty vegetarian side dish.
02of 30
Day 2: EatingWell’s Eggplant Parmesan
This lighter take on eggplant parmesan maintains all the flavors of the classic dish but is baked instead of fried. There are also 11 grams of filling protein in this hearty vegetarian side dish.
03of 30Day 3: Vegan Roasted Vegetable Quinoa Bowl with Creamy Green SauceView RecipeIn a vegan riff on green goddess dressing, cashews provide a creamy base with tons of flavor from herbs and apple-cider vinegar. Drizzle it all over this bowl of quinoa and roasted vegetables to make a satisfying vegan dinner or easy packable lunch that is ready in just 30 minutes.
03of 30
Day 3: Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
In a vegan riff on green goddess dressing, cashews provide a creamy base with tons of flavor from herbs and apple-cider vinegar. Drizzle it all over this bowl of quinoa and roasted vegetables to make a satisfying vegan dinner or easy packable lunch that is ready in just 30 minutes.
04of 30Day 4: Chicken & Vegetable Penne with Parsley-Walnut PestoView RecipeHomemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.
04of 30
Day 4: Chicken & Vegetable Penne with Parsley-Walnut Pesto
Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.
05of 30Day 5: Slow-Cooker Chicken & White Bean StewView RecipeThis load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
05of 30
Day 5: Slow-Cooker Chicken & White Bean Stew
This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
06of 30Day 6: Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached EggsView RecipeCrushed coriander seeds and lemon zest give this quick salmon recipe praiseworthy flavor that pairs beautifully with a shaved asparagus and poached egg salad. Served with a glass of white wine, this healthy recipe makes the ultimate lunch or light dinner.
06of 30
Day 6: Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Eggs
Crushed coriander seeds and lemon zest give this quick salmon recipe praiseworthy flavor that pairs beautifully with a shaved asparagus and poached egg salad. Served with a glass of white wine, this healthy recipe makes the ultimate lunch or light dinner.
07of 30Day 7: Pan-Seared Steak with Crispy Herbs & EscaroleView RecipeThis easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too.
07of 30
Day 7: Pan-Seared Steak with Crispy Herbs & Escarole
This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too.
08of 30Day 8: Creamy Lemon Pasta with ShrimpView RecipeYogurt makes a fine substitute for cream in the sauce for this easy pasta recipe. Just warm the yogurt (do not boil) and add some pasta-cooking water to thin it out. Lemon and fresh basil brighten up the whole-wheat pasta and complement the shrimp in this quick dinner recipe.
08of 30
Day 8: Creamy Lemon Pasta with Shrimp
Yogurt makes a fine substitute for cream in the sauce for this easy pasta recipe. Just warm the yogurt (do not boil) and add some pasta-cooking water to thin it out. Lemon and fresh basil brighten up the whole-wheat pasta and complement the shrimp in this quick dinner recipe.
09of 30Day 9: Roasted Salmon with Smoky Chickpeas & GreensView RecipeIn this healthy salmon dinner, you’ll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen’s current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.
09of 30
Day 9: Roasted Salmon with Smoky Chickpeas & Greens
In this healthy salmon dinner, you’ll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen’s current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.
10of 30Day 10: Chickpea & Potato CurryView RecipeThis fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
10of 30
Day 10: Chickpea & Potato Curry
This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
11of 30Day 11: Crispy Oven-Fried Fish TacosView RecipeFish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.
11of 30
Day 11: Crispy Oven-Fried Fish Tacos
Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.
12of 30Day 12: Chicken Chili VerdeView RecipePrepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don’t shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can’t find in regular green bell peppers.
12of 30
Day 12: Chicken Chili Verde
Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don’t shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can’t find in regular green bell peppers.
13of 30Day 13: Peppery Barbecue-Glazed Shrimp with Vegetables & OrzoView RecipeIn this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that’s ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.
13of 30
Day 13: Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that’s ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.
14of 30Day 14: Sheet-Pan Chicken FajitasView RecipeOne sheet pan is all you’ll need to whip up these zesty chicken fajitas. They’re quick and easy to make and cleanup is even faster!
14of 30
Day 14: Sheet-Pan Chicken Fajitas
One sheet pan is all you’ll need to whip up these zesty chicken fajitas. They’re quick and easy to make and cleanup is even faster!
15of 30Day 15: Southwest Salmon ChowderView RecipePerfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. As an added bonus, this low-effort chowder can be prepared in less than an hour.
15of 30
Day 15: Southwest Salmon Chowder
Perfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. As an added bonus, this low-effort chowder can be prepared in less than an hour.
16of 30Day 16: Spaghetti with Quick Meat SauceView RecipeInstead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.
16of 30
Day 16: Spaghetti with Quick Meat Sauce
Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.
17of 30Day 17: Charred Shrimp & Pesto Buddha BowlsView RecipeThese shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.
17of 30
Day 17: Charred Shrimp & Pesto Buddha Bowls
These shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.
18of 30Day 18: Grilled Eggplant & Tomato PastaView RecipeThe combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.
18of 30
Day 18: Grilled Eggplant & Tomato Pasta
The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.
19of 30Day 19: Sesame-Garlic Beef & Broccoli with Whole-Wheat NoodlesView RecipeA savory marinade with garlic, ginger, soy sauce and sesame oil infuses flavor into sirloin steak pieces in this healthy beef and broccoli stir-fry recipe. Tip: Partially freeze the beef for easier slicing.
19of 30
Day 19: Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles
A savory marinade with garlic, ginger, soy sauce and sesame oil infuses flavor into sirloin steak pieces in this healthy beef and broccoli stir-fry recipe. Tip: Partially freeze the beef for easier slicing.
20of 30Day 20: Chicken & Cucumber Lettuce Wraps with Peanut SauceView RecipeWe love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
20of 30
Day 20: Chicken & Cucumber Lettuce Wraps with Peanut Sauce
We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
21of 30
All of the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, cleanup is quick too. Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian-foods aisle of your grocery store. It has the most concentrated oyster flavor.
22of 30Day 22: Pumpkin Seed Salmon with Maple-Spice CarrotsView RecipeBecause this one-pan meal is ready in just 35 minutes, it’s a good choice for a healthy recipe after you’ve had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.
22of 30
Day 22: Pumpkin Seed Salmon with Maple-Spice Carrots
Because this one-pan meal is ready in just 35 minutes, it’s a good choice for a healthy recipe after you’ve had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.
23of 30Day 23: Charred Vegetable & Bean Tostadas with Lime CremaView RecipePile vegetables and black beans onto crisp tostadas and top them off with lime crema for a vegetarian dinner the whole family will love. Charring the vegetables under the broiler infuses them with smoky flavor while cooking them quickly.
23of 30
Day 23: Charred Vegetable & Bean Tostadas with Lime Crema
Pile vegetables and black beans onto crisp tostadas and top them off with lime crema for a vegetarian dinner the whole family will love. Charring the vegetables under the broiler infuses them with smoky flavor while cooking them quickly.
24of 30Day 24: No-Cook Black Bean SaladView RecipeA classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
24of 30
Day 24: No-Cook Black Bean Salad
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
25of 30Day 25: Sweet & Spicy Roasted Salmon with Wild Rice PilafView RecipeFresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.
25of 30
Day 25: Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.
26of 30Day 26: Jerk Chicken & Pineapple SlawView RecipeReady in under 30 minutes, this spicy chicken dish with sweet pineapple slaw is perfect for any night of the week.
26of 30
Day 26: Jerk Chicken & Pineapple Slaw
Ready in under 30 minutes, this spicy chicken dish with sweet pineapple slaw is perfect for any night of the week.
27of 30Day 27: Pork & Green Chile StewView RecipeLet your slow cooker work–while you’re at work!–and come home to a delicious bowl of hearty stew for dinner. Full of potatoes, hominy, green chiles, and chunks of pork sirloin, this filling stew recipe takes just 25 minutes to prepare in the morning.
27of 30
Day 27: Pork & Green Chile Stew
Let your slow cooker work–while you’re at work!–and come home to a delicious bowl of hearty stew for dinner. Full of potatoes, hominy, green chiles, and chunks of pork sirloin, this filling stew recipe takes just 25 minutes to prepare in the morning.
28of 30Day 28: Chicken Curry Stuffed Sweet PotatoesView RecipeUse convenience ingredients, like cooked chicken (leftover or purchased) and store-bought curry sauce to whip up these easy loaded baked potatoes. We call for cauliflower in this recipe, but feel free to sub in whatever veggies you have on hand for a quick and easy dinner. You can also swap the sweet potatoes for russets.
28of 30
Day 28: Chicken Curry Stuffed Sweet Potatoes
Use convenience ingredients, like cooked chicken (leftover or purchased) and store-bought curry sauce to whip up these easy loaded baked potatoes. We call for cauliflower in this recipe, but feel free to sub in whatever veggies you have on hand for a quick and easy dinner. You can also swap the sweet potatoes for russets.
29of 30Day 29: Superfood Chopped Salad with Salmon & Creamy Garlic DressingView RecipeCurly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
29of 30
Day 29: Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
30of 30
Day 30: Pork Paprikash with Cauliflower “Rice”
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
