In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHow Does Diabetes Impact Blood Pressure?Diabetes-Friendly Foods for High 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
How Does Diabetes Impact Blood Pressure?
Diabetes-Friendly Foods for High 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: Greg DuPree
According to theCenters for Disease Control and Prevention (CDC), 37 million people in the United States have type 2 diabetes. If you’re one of them, you’ve likely been told to keep an eye on both your blood sugar and your heart health. But why?
As it turns out, people with type 2 diabetes are twice as likely to be diagnosed with heart disease compared to their counterparts, per theCDC. TheCDCalso states that 6 out of 10 people with diabetes are also diagnosed with high blood pressure. Though the stats can be alarming, there are steps you can take to lower your risk.
First, aim to follow a healthy and balanced diet that includes plenty of heart-healthy potassium and fiber while limiting foods withexcess sodium, simple, refined carbs and added sugars.
Lastly, if you’re overweight, losing weight may help improve your blood sugar and protect your heart—although some research shows thatit’s more important to get moving, as this can help with blood sugar management even if the scale doesn’t move downward.
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.
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.
The Best and Worst Foods for Healthy Blood Pressure
Untreated or unmanaged diabetes leads to chronically high blood sugar. When excess sugar is circulating through the blood, eventually, small blood vessels are damaged. When blood vessels are injured, they stiffen and narrow, which ultimately leads to high blood pressure. According to theCDC, it can also lead to peripheral arterial disease (PAD), where the vessels that carry blood back to the heart narrow and harden.
Because both diabetes and high blood pressure can be present without obvious symptoms, it’s best to seek regular and preventive medical care with your primary care provider. Of course, living a healthy lifestyle with regular exercise, a nutritious diet, getting plenty of quality sleep and controlling stress is a great prevention strategy too!
Diabetes-Friendly Foods to Focus on for High Blood Pressure
Here are several foods that are helpful for blood sugar management and overall health:
Breakfast (439 calories, 32g carbohydrate)
A.M. Snack (116 calories, 4g carbohydrate)
Lunch (400 calories, 41g carbohydrate)
P.M. Snack (62 calories, 14g carbohydrate)
Dinner (477 calories, 45g carbohydrate)
Daily Totals:1,494 calories, 88g protein, 136g carbohydrate, 33g fiber, 71g fat, 1,161mg sodium
To make it 2,000 calories:Add 20 dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
Breakfast (344 calories, 50g carbohydrate)
A.M. Snack (206 calories, 7g carbohydrate)
Lunch (417 calories, 25g carbohydrate)
P.M. Snack (30 calories, 8g carbohydrate)
Dinner (500 calories, 38g carbohydrate)
Daily Totals:1,498 calories, 83g protein, 128g carbohydrate, 30g fiber, 80g fat, 1,626mg sodium
To make it 2,000 calories:Add 1 medium peach to A.M. snack, add 1 cup low-fat plain Greek yogurt with 1/4 cup chopped walnuts to P.M. snack and add 1/4 cup guacamole to dinner.
Greg DuPree
Breakfast (368 calories, 26g carbohydrate)
A.M. Snack (200 calories, 28g carbohydrate)
P.M. Snack (32 calories, 7g carbohydrate)
Dinner (488 calories, 41g carbohydrate)
Daily Totals:1,504 calories, 77g protein, 128g carbohydrate, 32g fiber, 84g fat, 1,245mg sodium
To make it 2,000 calories:Increase to 3 Tbsp. natural peanut butter at A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Carolyn Hodges, M.S., RDN
A.M. Snack (62 calories, 14g carbohydrate)
P.M. Snack (206 calories, 7g carbohydrate)
Dinner (458 calories, 45g carbohydrate)
Daily Totals:1,487 calories, 87g protein, 141g carbohydrate, 33g fiber, 69g fat, 1,368mg sodium
To make it 2,000 calories:Add 20 dried walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Jamie Vespa, M.S., RD
1 cup blackberries
P.M. Snack (116 calories, 4g carbohydrate)
Dinner (529 calories, 51g carbohydrate)
Daily Totals:1,491 calories, 75g protein, 120g carbohydrate, 30g fiber, 85g fat, 1,359mg sodium
To make it 2,000 calories:Add 15 dried walnut halves to A.M. snack and add 1 avocado, sliced, to dinner.
A.M. Snack (196 calories, 4g carbohydrate)
Lunch (343 calories, 29g carbohydrate)
P.M. Snack (145 calories, 12g carbohydrate)
Dinner (485 calories, 27g carbohydrate)
Daily Totals:1,513 calories, 92g protein, 122g carbohydrate, 34g fiber, 82g fat, 1,450mg sodium
To make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch, add 20 unsalted dry-roasted almonds to P.M. snack and add 2 cups mixed greens and 1 servingLemon-Garlic Vinaigretteto dinner.
Katie Webster
A.M. Snack (154 calories, 5g carbohydrate)
P.M. Snack (76 calories, 11g carbohydrate)
Dinner (478 calories, 44g carbohydrate)
Daily Totals:1,490 calories, 92g protein, 121g carbohydrate, 32g fiber, 75g fat, 1,342mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and add 10 dried walnut halves to P.M. 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.
