7-Day High-Blood Pressure Meal Plan: 2,000 Calories

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

This healthy 7-day meal plan follows the DASH diet guidelines to help keep blood pressure levels in check.

High blood pressure (also known as hypertension) is a common condition that, according to the Centers for Disease Control, affects about 75 million American adults—that's one in three adults. Because this condition usually presents with no symptoms, many people may not even know they have high blood pressure. If left untreated, high blood pressure can lead to heart attack and stroke, which is why it's important to keep it within a healthy range.

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, 2,000-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, avocado and white beans, and seasoned dishes with plenty of herbs and spices and 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: quitting smoking or decreasing daily stress).

Related: Everything You Need to Know About the DASH Diet

Day 1

Breakfast (417 calories)

Salsa & Egg Toast
• 2 slices 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. pico de gallo

Top toast with the eggs and salsa.

• 1 medium banana

A.M. Snack (292 calories)

• 1 cup blueberries
• 27 unsalted roasted almonds (about 1 oz.)

Lunch (466 calories)

White Bean & Veggie Salad
• 2 cups mixed greens
• 1 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup no-salt-added white beans, rinsed
• 1/2 avocado, diced
• 1 Tbsp. plus 1 tsp. olive oil
• 1 Tbsp. plus 1 tsp. red-wine vinegar

Combine greens, veggies, beans and avocado; dress with olive oil and vinegar.

P.M. Snack (213 calories)

• 1 medium orange
• 3 Tbsp. dark chocolate chips

Dinner (591 calories)

• 1 serving Garlic Roasted Salmon & Brussels Sprouts
• 3/4 cup cooked lentils
• 2 tsp. olive oil
• Pinch each of kosher salt, pepper and dried rosemary

Toss lentils with olive oil, salt, pepper and rosemary.

Daily Totals: 1,999 calories, 90 g protein, 195 g carbohydrates, 50 g fiber, 103 g fat, 20 g saturated fat, 4,445 mg potassium, 1,142 mg sodium

 

Day 2

Plan Ahead: Prepare the Roasted Beet Salad through Step 4 and refrigerate overnight.

Breakfast (442 calories)

Strawberry Oatmeal
• 2/3 cup rolled oats, cooked in 1 1/3 cups nonfat milk
• 1/2 cup sliced strawberries
• 8 unsalted dry-roasted almonds, chopped
• Pinch of ground cinnamon

Cook oats and top with strawberries, almonds and a pinch of cinnamon.

A.M. Snack (109 calories)

• 2 cups cubed cantaloupe

Lunch (493 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 (179 calories)

• 1 medium pear
• 10 unsalted dry-roasted almonds

Dinner (522 calories)

• 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
• 3 slices whole-wheat baguette (1/4 inch thick), toasted
• 2 tsp. olive oil
• 2 Tbsp. grated Parmesan cheese

Top toasted baguette slices with olive oil and cheese.

Evening Snack (147 calories)

• 2 cups air-popped popcorn
• 2 tsp. olive oil
• 1 tsp. no-salt-added Italian seasoning

Toss popcorn with olive oil and Italian seasoning.

Daily Totals: 1,984 calories, 63 g protein, 262 g carbohydrates, 51g fiber, 89 g fat, 14 g saturated fat, 4,378 mg potassium, 1,473 mg sodium

 

Day 3

Plan Ahead: 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 (446 calories)

Blueberry & Almond Yogurt Parfait
• 1 1/2 cups nonfat plain Greek yogurt
• 1/3 cup blueberries
• 14 unsalted dry-roasted almonds, chopped
• 1 tsp. honey

Top yogurt with blueberries and almonds and drizzle with honey.

• 1 2/3 cups cubed cantaloupe

A.M. Snack (204 calories)

• 4 medium carrots
• 1/4 cup hummus

Lunch (507 calories)

Mixed Greens with Lentils & Sliced Apple
• 2 cups mixed greens
• 2/3 cup cooked lentils
• 1 apple, sliced
• 2 Tbsp. crumbled feta cheese
• 1 1/2 Tbsp. olive oil
• 1 1/2 Tbsp. red-wine vinegar

Top greens with lentils, half of the apple slices and feta. Dress the salad with olive oil and vinegar. Serve the remaining apple slices on the side.

P.M. Snack (139 calories)

• 1 medium orange
• 10 unsalted dry-roasted almonds

Dinner (649 calories)

• 1 1/3 cups Roasted Beet Salad
• 5 oz. cooked chicken breast, cubed
• 1 Tbsp. pesto

Toss cubed chicken in pesto and serve with the beet salad.

• 2 slices whole-wheat baguette (1/4 inch thick), toasted
• 2 tsp. olive oil

Drizzle toasted baguette slices with olive oil.

Evening Snack (46 calories)

• 1 cup strawberries

Daily Totals: 1,991 calories, 109 g protein, 204 g carbohydrates, 46 g fiber, 91 g fat, 14 g saturated fat, 4,850 mg potassium, 1,499 mg sodium

 

Day 4

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

Breakfast (441 calories)

White Bean & Avocado Toast
• 2 slices whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/2 cup canned no-salt-added white beans, rinsed and mashed
• Pinch each of kosher salt, pepper and crushed red pepper

Top toast with mashed avocado and white beans. Season with salt, pepper and crushed red pepper.

• 1 medium orange

A.M. Snack (210 calories)

• 1 medium apple
• 15 unsalted dry-roasted almonds

Lunch (482 calories)

Green Salad with Chicken
• 2 cups mixed greens
• 4 oz. cooked chicken breast, cubed
• 2/3 cup Roasted Beet Salad
• 1 1/2 Tbsp. olive oil
• 1 tsp. lemon juice

Combine greens, chicken and beet salad; toss with olive oil and lemon juice.

P.M. Snack (229 calories)

• 3 medium celery stalks
• 2 Tbsp. peanut butter

Dinner (653 calories)

Black Bean & Corn Tacos
• 3 corn tortillas, warmed
• 1/2 cup canned no-salt-added black beans, rinsed and mashed
• 1/4 cup corn
• 3/4 medium red bell pepper, sliced
• 1/2 avocado, diced
• 3 Tbsp. pico de gallo

Spread tortillas with beans. Top with corn, pepper, avocado and salsa.

• 2 cups mixed greens
• 1 Tbsp. olive oil
• 1 Tbsp. lime juice
• Pinch of pepper

Dress greens with olive oil, lime juice and pepper.

Daily Totals: 2,015 calories, 76 g protein, 201 g carbohydrates, 56 g fiber, 111 g fat, 15 g saturated fat, 4,286 mg potassium, 1,313 mg sodium

 

Day 5

Breakfast (441 calories)

Blueberry & Almond Yogurt Parfait
• 1 1/4 cups nonfat plain Greek yogurt
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds, chopped
• 1 tsp. honey

Top yogurt with blueberries, almonds and honey.

• 2 cups cubed cantaloupe

A.M. Snack (128 calories)

• 1 medium bell pepper, sliced
• 1/4 cup hummus

Lunch (505 calories)

Toaster-Oven Tostadas
• 3 corn tortillas
• 3/4 cup canned no-salt-added black beans, rinsed
• 1/2 cup corn
• 3 Tbsp. shredded Cheddar cheese
• 3 Tbsp. pico de gallo

Top tortillas with beans, corn and cheese. Toast until the cheese begins to melt; top with pico de gallo.

P.M. Snack (252 calories)

• 1 medium apple
• 1 1/2 Tbsp. peanut butter

Dinner (655 calories)

• 2 1/2 cups Avocado & Shrimp Chopped Salad
• 3 slices whole-wheat baguette (1/4 inch thick), toasted
• 2 tsp. olive oil

Drizzle olive oil over toasted baguette.

• 1 kiwi, to enjoy after dinner

Daily Totals: 1,981 calories, 99 g protein, 234 g carbohydrates, 44 g fiber, 81 g fat, 15 g saturated fat, 4,082 mg potassium, 1,484 mg sodium

 

Day 6

Plan Ahead: Pack up 1 1/2 cups of the Chicken Chili with Sweet Potatoes for lunch tomorrow.

Breakfast (446 calories)

Banana Oatmeal
• 3/4 cup rolled oats, cooked in 3/4 cup each nonfat milk and water
• 1 medium banana, sliced

Cook oats; top with banana and a pinch of cinnamon.

A.M. Snack (200 calories)

• 1 cup blueberries
• 15 unsalted dry-roasted almonds

Lunch (502 calories)

Tuna & White Bean Salad
• 2 cups mixed greens
• 3/4 cup canned no-salt-added white beans, rinsed
• 3 oz. chunk light tuna in water, drained
• 8 cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1 Tbsp. olive oil
• 1 Tbsp. vinegar
• Pinch of pepper

Combine greens, beans, tuna, tomatoes and cucumber. Toss with olive oil, vinegar and pepper.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (644 calories)

• 2 1/4 cups Chicken Chili with Sweet Potatoes
• 2 cups mixed greens
• 1 Tbsp. olive oil
• 1 Tbsp. vinegar

Dress greens with olive oil and vinegar.

Evening Snack (155 calories)

• 1 medium banana, sliced
• 1 Tbsp. dark chocolate chips

Combine banana and chocolate chips in a bowl.

Daily Totals: 2,008 calories, 98 g protein, 254 g carbohydrates, 48 g fiber, 74 g fat, 12 g saturated fat, 4,786 mg potassium, 1,462 mg sodium

 

Day 7

Breakfast (448 calories)

Egg & Tomato Tortillas
• 2 corn tortillas
• 2 large eggs, cooked in 1/2 tsp. olive oil
• 1/4 cup canned no-salt-added black beans, rinsed
• 5 cherry tomatoes, halved
• Pinch of pepper

Top tortillas with eggs, beans, tomatoes and pepper.

• 2 cups cubed cantaloupe

A.M. Snack (105 calories)

• 1 medium banana

Lunch (492 calories)

• 1 1/2 cups Chicken Chili with Sweet Potatoes
• 1/4 avocado, diced

Top chili with diced avocado.

• 2 cups mixed greens
• 1/2 Tbsp. olive oil
• 1/2 Tbsp. balsamic vinegar

Dress greens with olive oil and vinegar.

P.M. Snack (221 calories)

• 1 cup strawberries, quartered
• 1 cup nonfat plain Greek yogurt
• 2 tsp. honey

Dinner (489 calories)

• 1 serving Stuffed Delicata Squash
• 2 1/2 cups mixed greens
• 1/4 cup grated carrot
• 2 Tbsp. olive oil
• 1 Tbsp. vinegar

Top greens with carrot; dress with olive oil and vinegar.

Evening Snack (95 calories)

• 1 medium apple, sliced
• Pinch of ground cinnamon

Sprinkle apple slices with cinnamon.

Daily Totals: 1,982 calories, 97 g protein, 232 g carbohydrates, 46 g fiber, 83 g fat, 15 g saturated fat, 5,367 mg potassium, 1,454 mg sodium


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.

Watch How to Make One-Pan Roasted Salmon & Brussels Sprouts

Don't Miss!
The DASH Diet: Try it Now
25 Delicious DASH Diet Dinners
7-Day DASH Diet Meal Plan: 1,200 Calories
7-Day High-Blood Pressure Meal Plan: 1,200 Calories
7-Day High-Blood Pressure Meal Plan: 1,500 Calories
Healthy Recipes to Help Manage High Blood Pressure