7-Day High-Blood Pressure Meal Plan: 1,500 Calories

By: Victoria Seaver, M.S., R.D., C.D., Digital Meal Plan Editor

According to the Centers for Disease Control, about 75 million American adults have high blood pressure (that's 1 in 3 adults). Some people may not even know they're included in this statistic, because this condition usually presents with no symptoms. Untreated, high blood pressure (also known as hypertension) can lead to heart attack and stroke.

Fortunately, eating a balanced diet and leading an overall healthy lifestyle can help to keep blood pressure levels in check. The meals and snacks in this 7-day 1,500-calorie meal plan follow both the DASH diet (Dietary Approaches to Stop Hypertension) eating pattern and the American Heart Association recommendations for a heart-healthy diet. You'll find plenty of fiber-rich fruits, vegetables and whole grains, lean protein, low-fat dairy and healthy fats like olive oil and avocado. We included lots of high-potassium foods, such as cantaloupe, sweet potatoes and white beans, and seasoned dishes with just a little bit of salt—a combination that works together to keep blood pressure balanced. Lowering your blood pressure can sometimes be about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think: not smoking or decreasing daily stress).

Related: The DASH Diet: The Best Diet You (Probably) Haven’t Tried.

Watch How to Make the Avocado & Shrimp Chopped Salad

 

Day 1:

Garlic Roasted Salmon & Brussels Sprouts

Breakfast (348 calories)
Salsa & Egg Toast
• 1 slice whole-wheat bread, toasted
• 2 large eggs, cooked in 1/2 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of kosher salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana

A.M. Snack (200 calories)
• 1 cup blueberries
• 15 roasted unsalted almonds

Lunch (385 calories)
White Beans & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/3 cup white beans, rinsed
• 1/2 avocado, diced
Combine ingredients and top salad with 1 Tbsp. each red-wine vinegar & olive oil and freshly ground pepper.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (491 calories)
• 1 serving Garlic Roasted Salmon & Brussels Sprouts
• 1/2 cup cooked lentils, drizzled with 1 tsp. olive oil and seasoned with a pinch each of kosher salt, pepper and dried rosemary

 

Day 2:

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Meal Prep Tip: Prepare the Roasted Beet Salad through Step 4 and refrigerate overnight.

Breakfast (347 calories)
Strawberry Oatmeal
• 1/2 cup rolled oats, cooked in 1 cup skim milk
• 1/2 cup sliced strawberries
• 1 Tbsp. roasted unsalted almonds, chopped
Cook oats and top with strawberries, almonds and a pinch of cinnamon.

A.M. Snack (109 calories)
• 2 cups cubed cantaloupe

Lunch (399 calories)
Veggie-Hummus Sandwich
• 2 slices whole-wheat bread
• 3 Tbsp. hummus
• 1/2 avocado, mashed
• 1/4 medium red bell pepper, sliced
• 1/4 cup cucumber slices
• 1 cup mixed greens
Spread each slice of bread with hummus and avocado. Top one slice with vegetables and press the slices together to make a sandwich.

P.M. Snack (101 calories)
• 1 medium pear

Dinner (522 calories)
• 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted and topped with 1/4 tps. each olive oil, and 1 Tbsp. each grated Parmesan cheese

 

Day 3:

Roasted Beet Salad

Meal Prep Tip: Cook an extra 4 oz. of chicken tonight and pack it up with 2/3 cup of the Roasted Beet Salad for lunch tomorrow.

Breakfast (350 calories)
Blueberry & Almond Yogurt Parfait
• 1 cup nonfat plain Greek yogurt
• 1/3 cup blueberries
• 2 Tbsp. slivered almonds
• 1 tsp. honey
Top yogurt with blueberries and almonds and drizzle with honey.
• 1 2/3 cups cubed cantaloupe

A.M. Snack (154 calories)
• 2 medium carrots
• 1/2 cup hummus

Lunch (402 calories)
Mixed Greens with Lentils & Sliced Apple
• 1 1/2 cups mixed greens
• 1/2 cup cooked lentils
• 1 apple, sliced
• 2 Tbsp. crumbled feta cheese
Top greens with lentils, 1/2 of the apple slices and feta. Dress the salad with 1 Tbsp. each red-wine vinegar and olive oil. Serve the remaining apple slices on the side.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (482 calories)
• 1 1/3 cups Roasted Beet Salad
• 5 oz. chicken breast, cooked in 1 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of kosher salt and pepper

Evening Snack (46 calories)
• 1 cup strawberries

 

Day 4:

Meal Prep Tip: Tonight, set aside 2 extra tortillas, 1/2 cup beans and 1/2 cup corn at dinner to have for lunch tomorrow.

Breakfast (332 calories)
White Bean & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/4 cup canned white beans, rinsed and mashed
Top toast with mashed avocado and white beans. Season with a pinch each of kosher salt, pepper and crushed red pepper.
• 1 medium orange

A.M. Snack (172 calories)
• 1 medium apple
• 10 dry-roasted unsalted almonds

Lunch (375 calories)
Green Salad with Chicken
• 2 cups mixed greens
• 4 oz. leftover cooked chicken breast
• 2/3 cup Roasted Beet Salad
Combine ingredients and top with 2 tsp. each lemon juice and olive oil.

P.M. Snack (118 calories)
• 2 medium celery stalks
• 1 tbsp. peanut butter

Dinner (503 calories)
Black Bean & Corn Tacos
• 2 corn tortillas, warmed
• 1/4 cup canned black beans, rinsed and mashed
• 1/2 cup corn
• 1/2 avocado, diced
• 1/4 cup salsa
Spread tortillas with beans. Top with corn, avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. lime juice, 2 tsp. olive oil and a pinch each of kosher salt and pepper.

 

Day 5:

Avocado & Shrimp Chopped Salad

Breakfast (348 calories)
Blueberry & Almond Yogurt Parfait
• 1 cup nonfat plain Greek yogurt
• 1/3 cup blueberries
• 2 Tbsp. slivered almonds
Top yogurt with blueberries and almonds.
• 2 cups cubed cantaloupe

A.M. Snack (116 calories)
• 1/2 bell pepper, sliced
• 1/4 cup hummus

Lunch (364 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn
• 1/2 bell pepper, sliced
• 3 Tbsp. shredded Cheddar cheese
Top tortillas with beans, corn, bell pepper and cheese. Toast until the cheese begins to melt.

P.M. Snack (63 calories)
• 3/4 cup blueberries

Dinner (500 calories)
• 2 1/2 cups Avocado & Shrimp Chopped Salad
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted and drizzled with 1 tsp. olive oil

Evening Snack (84 calories)
• 2 kiwis

 

Day 6:

Chicken Chili with Sweet Potatoes

Meal Prep Tip: Pack up 1 1/2 cups of the Chicken Chili with Sweet Potatoes for lunch tomorrow.

Breakfast (332 calories)
Banana Oatmeal
• 1/2 cup rolled oats, cooked in 1/2 cup milk and 1/2 cup water
• 1 medium banana, sliced
Cook oats and top with banana and a pinch of cinnamon.

A.M. Snack (200 calories)
• 1 cup blueberries
• 15 unsalted dry-roasted almonds

Lunch (390 calories)
Tuna & White Bean Salad
• 3/4 cup canned white beans, rinsed
• 2 1/2 oz. (about 1/4 cup) chunk light tuna in water, drained
• 8 cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1 Tbsp. red-wine vinegar
• 1 Tbsp. olive oil
• 2 cups mixed greens
Combine beans, tuna, tomatoes and cucumber. Toss with vinegar, oil and a pinch each of kosher salt and pepper. Serve over greens.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (494 calories)
• 1 1/2 cups Chicken Chili with Sweet Potatoes
• 2 cups mixed greens
• 1/4 cup grated carrot
Top greens with the carrot and drizzle with 1 Tbsp. each balsamic vinegar & olive oil. Season with a pinch each of kosher salt and pepper.

 

Day 7:

Stuffed Delicata Squash

Breakfast (337 calories)
Egg & Tomato Tortilla
• 1 corn tortilla
• 2 large egg, cooked in 1/2 tsp. olive oil or coat pan with a thin layer of cooking spray (2-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with eggs and tomatoes.
• 1 medium banana

A.M. Snack (109 calories)
• 2 cups cubed cantaloupe

Lunch (404 calories)
• 1 1/2 cups Chicken Chili with Sweet Potatoes
• 1/4 avocado, diced
Top chili with the diced avocado.

P.M. Snack (167 calories)
• 1 cup strawberries, quartered
• 3/4 cup nonfat plain Greek yogurt
• 1 tsp. honey

Dinner (489 calories)
• 1 serving Stuffed Delicata Squash
• 2 cups mixed greens
• 1/4 cup grated carrot
Top greens with carrot and drizzle with 1 Tbsp. each balsamic vinegar & olive oil.

Note: This meal plan is controlled for calories, fiber, saturated fat, sodium and potassium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.

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