In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsAnti-Inflammatory Foods That Help Reduce Blood PressureHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Anti-Inflammatory Foods That Help Reduce Blood Pressure
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Photographer: Rachel Marek, Food stylist: Lauren McAnelly
According to theCenters for Disease Control and Prevention, almost half of U.S. adults have high blood pressure. High blood pressure, also known as hypertension, is defined as having a blood pressure at or above 130/80 mmHg, which is a risk for heart disease and stroke. Along with reducing your stress, one way to reduce high blood pressure is through your diet. TheDASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on foods rich in potassium, calcium, magnesium, fiber and protein and low in saturated fat and sodium.
But there is another benefit to following the DASH diet. Research published in 2021 in theJournal of the American College of Cardiologyshows that the DASH diet can also help reduce inflammation. This is important because while doctors are still not entirely sure exactly how inflammation causes heart attack and stroke, they know that the inflammatory response to cholesterol plaques in the arteries may directly contribute to cardiac events, per theAmerican Heart Association.
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.
To help reduce blood pressure, this meal plan takes the hallmark features of the DASH diet and combines them withanti-inflammatory foods. In particular, these foods are high in potassium, anthocyanins, omega-3 fatty acids, magnesium, fiber and heart-healthy monounsaturated fats.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
This meal plan also ditches added sugars, which are the ones added during processing, and natural sugars, such as maple, honey and coconut sugar. Eating too much added sugar, especially in sugary beverages, is known to increase inflammation. It’s important to read labels to see if there is added sugar, especially because there can besneaky sources.
In this no-sugar-added, anti-inflammatory meal plan, we focus on vegetables, whole grains, low-fat dairy and natural sources of sugar from fruit to help you feel full and satisfied. This meal plan is set at 1,500 calories, which is a level at which most people will lose weight, but if you require more calories, adjustments for 2,000 calories are also listed.
What Are Calories and How Many Do You Need?
Meal prep at the beginning of the plan makes it easier for you to follow the meal plan throughout the week.
ted + chelsea cavanaugh
Breakfast (210 Calories)
A.M. Snack (261 calories)
Lunch (353 calories)
Afternoon Snack (154 calories)
Dinner (373 calories)
Evening Snack (158 calories)
Daily Totals:1,508 calories, 68 g protein, 142 g carbohydrate, 32 g fiber, 81 g fat, 1,373 mg sodium.
To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to ⅓ cup almonds at A.M. snack, add ½ cup cooked quinoa to lunch, increase to 6 Tbsp. hummus at afternoon snack and add 3 oz. cooked chicken to dinner.
Breakfast (299 Calories)
A.M. Snack (109 calories)
Lunch (321 calories)
Afternoon Snack (218 calories)
Dinner (481 calories)
Evening Snack (73 calories)
Daily Totals:1,500 calories, 108 g protein, 103 g carbohydrate, 25 g fiber, 75 g fat, 1,164 mg sodium.
To make it 2,000 calories:Add 1 whole-wheat English muffin to breakfast, increase to 2 servings chickpeas at A.M. snack, add ½ cup cooked quinoa to lunch, increase to ½ cup walnut halves at afternoon snack and increase to 1½ servings at evening snack.
Breakfast (424 calories)
A.M. Snack (201 calories)
Afternoon Snack (95 calories)
Dinner (424 calories)
Daily Totals:1,497 calories, 93 g protein, 153 g carbohydrates, 35 g fiber, 66 g fat, 1,440 mg sodium.
To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 cup sliced cucumbers and increase to 2 servings dip at A.M. snack, add ½ cup cooked quinoa to lunch and add 10 almonds to afternoon snack.
Rachel Marek
Breakfast (301 calories)
A.M. Snack (132 calories)
Lunch (403 calories)
Afternoon Snack (150 calories)
Dinner (518 calories)
Daily Totals:1,504 calories, 79 g protein, 165 g carbohydrate, 29 g fiber, 64 g fat, 1,876 mg sodium.
To make it 2,000 calories:Add 1 whole-wheat English muffin to breakfast, add 3 Tbsp. cashews to A.M. snack, increase to 2 servings trail mix at afternoon snack, and increase to ¼ cup avocado and 2 Tbsp. dressing at dinner.
Breakfast (309 calories)
A.M. Snack (306 calories)
Lunch (417 calories)
Dinner (268 calories)
Evening Snack (51 calories)
Daily Totals:1,501 calories, 97 g protein, 137 g carbohydrate, 21 g fiber, 68 g fat, 1,934 mg sodium.
To make it 2,000 calories:Add 1 whole-wheat English muffin to breakfast, increase to 2 servings trail mix at afternoon snack and add 3 oz. cooked chicken and 1½ Tbsp. sunflower seeds to dinner.
Antonis Achilleos
Breakfast (268 calories)
A.M. Snack (191 calories)
Lunch (339 calories)
Dinner (546 calories)
Daily Totals:1,495 calories, 78 g protein, 168 g carbohydrates, 37 g fiber, 66 g fat, 1,852 mg sodium.
To make it 2,000 calories:Add 1 whole-wheat English muffin to breakfast, add 2 Tbsp. peanut butter to A.M. snack and increase to 2 servings trail mix at afternoon snack.
Breakfast (465 calories)
A.M. Snack (160 calories)
Afternoon Snack (35 calories)
Dinner (349 calories)
Daily Totals:1,505 calories, 61 g protein, 221 g carbohydrate, 41 g fiber, 51 g fat, 1,070 mg sodium.
To make it 2,000 calories:Add 1 cup nonfat Greek yogurt to A.M. snack, add 1½ servingsHomemade Trail Mixto afternoon snack, and increase to 1 serving at evening snack.
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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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
