Close
According to the Centers for Disease Control, about 75 million American adults have high-blood pressure (that’s 1 in 3 adults). The tricky thing is that people may not even know they’re included in this statistic because high-blood pressure (also known as hypertension) usually presents with no symptoms. If left untreated, high blood pressure can increase the chances of a heart attack and stroke, which is why it’s important to get your blood pressure checked regularly with your doctor.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 createEatingWell’smeal 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.
Day 1
Breakfast (437 calories, 275 mg sodium)
Top oats with raisins and a pinch of cinnamon. Enjoy alongside half of the smoothie (save the other half for a mid-morning snack).
A.M. Snack (243 calories, 120 mg sodium)
1/2 servingSpinach-Avocado Smoothie
1 cup raspberries
Lunch (400 calories, 639 mg sodium)
- 1 servingQuick Creamy Tomato Cup-of-Soup
Easy Grilled Cheese
2 tsp. unsalted butter
2 slices whole-wheat bread
3 Tbsp. shredded Cheddar cheese
Spread butter on one side of each of the bread slices. Place 1 slice, buttered-side down, in a warm skillet. Top with cheese and the other slice of bread, buttered-side up. Cook on each side until golden brown and the cheese has melted.
P.M. Snack (210 calories, 54 mg sodium)
Dinner (577 calories, 363 mg sodium)
1 servingJerk Chicken & Pineapple Slaw
1 1/2 cupEasy Brown Rice
Evening Snack (109 calories, 2 mg sodium)
- 2 servingsPineapple Nice Cream
Daily Totals: 1,977 calories, 82 g protein, 319 g carbohydrate, 41 g fiber, 50 g fat, 15.5 g saturated fat, 4,715 mg potassium, 1,454 mg sodium
Day 2
Breakfast (380 calories, 126 mg sodium)
1 servingStrawberry-Banana Green Smoothie
1 medium orange
A.M. Snack (235 calories, 98 mg sodium)
Top yogurt with raspberries, honey and chia seeds.
Lunch (501 calories, 592 mg sodium)
P.M. Snack (159 calories, 26 mg sodium)
Dinner (526 calories, 680 mg sodium)
Evening Snack (179 calories, 4 mg sodium)
- 2 servingsStrawberry Nice Cream
Daily Totals: 1,980 calories, 82 g protein, 265 g carbohydrate, 53 g fiber, 77 g fat, 15 g saturated fat, 4,778 mg potassium, 1,528 mg sodium
Day 3
Breakfast (419 calories, 238 mg sodium)
- 1 servingSpinach-Avocado Smoothie
A.M. Snack (133 calories, 26 mg sodium)
Lunch (431 calories, 557 mg sodium)
1 servingZucchini Noodles with Quick Turkey Bolognesetopped with 1 Tbsp. basil-infused olive oil
1 medium apple
P.M. Snack (263 calories, 80 mg sodium)
Dinner (528 calories, 567 mg sodium)
Evening Snack (201 calories, 6 mg sodium)
How to Make DIY Popcorn 4 Ways
Daily Totals: 1,974 calories, 80 g protein, 238 g carbohydrate, 37 g fiber, 88 g fat, 15.5 g saturated fat, 5,176 mg potassium, 1,473 mg sodium
Day 4
A.M. Snack (219 calories, 2 mg sodium)
Lunch (491 calories, 557 mg sodium)
- 1 servingZucchini Noodles with Quick Turkey Bolognesetopped with 1 1/2 Tbsp. basil-infused olive oil
Dinner (506 calories, 674 mg sodium)
1 servingSouthwestern Salmon Cobb Salad
5-oz. glass red wine
Evening Snack (177 calories, 2 mg sodium)
- 3 cups air-popped popcorn topped with 2 tsp. olive oil and 1 Tbsp. no-salt-added garlic & herb seasoning
Daily Totals: 2,021 calories, 90 g protein, 199 g carbohydrate, 44 g fiber, 95 g fat, 20 g saturated fat, 5,365 mg potassium, 1,527 mg sodium
Day 5
A.M. Snack (218 calories, 98 mg sodium)
Top yogurt with raspberries, walnuts and chia seeds.
P.M. Snack (206 calories, 1 mg sodium)
- 1/4 cup almonds
Dinner (431 calories, 634 mg sodium)
1 servingBean & Barley Soup
1 cup mixed greens dressed with 2 tsp. olive oil & 1 tsp. vinegar
Evening Snack (219 calories, 2 mg sodium)
- 3 cups air-popped popcorn topped with 1 Tbsp. each olive oil and no-salt-added garlic & herb seasoning
Daily Totals: 1,984 calories, 73 g protein, 230 g carbohydrate, 54 g fiber, 109 g fat, 15 g saturated fat, 4,763 mg potassium, 1,530 mg sodium
Day 6
Breakfast (451 calories, 154 mg sodium)
Top oats with walnuts, banana and a pinch of cinnamon.
A.M. Snack (330 calories, 286 mg sodium)
Top yogurt with raspberries, almonds and chia seeds.
Lunch (416 calories, 638 mg sodium)
- 2 tsp. olive oil
Heat oil in skillet. Place 1 slice of bread in hot skillet. Top with cheese and the other slice of bread. Cook on each side until golden brown and the cheese has melted.
P.M. Snack (318 calories, 58 mg sodium)
Dinner (399 calories, 141 mg sodium)
1 servingSour Cream & Herbed Baked Potatoes
2 cups mixed greens dressed with 1 Tbsp. olive oil & 2 tsp. vinegar
Daily Totals: 1,993 calories, 67 g protein, 299 g carbohydrate, 46 g fiber, 69 g fat, 16 g saturated fat, 5,736 mg potassium, 1,281 mg sodium
Day 7
Breakfast (367 calories, 264 mg sodium)
Top cereal with blueberries and slivered almonds.
A.M. Snack (266 calories, 0 mg sodium)
Lunch (461 calories, 680 mg sodium)
P.M. Snack (234 calories, 192 mg sodium)
Top yogurt with strawberries and chia seeds.
Dinner (457 calories, 387 mg sodium)
- 1 servingToaster Oven Tostada
Evening Snack (219 calories, 5 mg sodium)
Daily Totals: 2,004 calories, 83 g protein, 295 g carbohydrate, 66 g fiber, 72 g fat, 12 g saturated fat, 4,945 mg potassium, 1,529 mg sodium
WATCH: How to Make Shrimp Scampi Zoodles
Don’t Miss!
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!
