7-Day Weight-Loss Meal Plan for High Blood Pressure

The National Institutes of Health reports that nearly half of all American adults suffer from high blood pressure. Left untreated, this condition can exert significant stress on the heart and lead to severe health complications, including kidney disease, vascular damage, heart disease, and strokes.

High blood pressure, also known as hypertension, often presents with minimal noticeable symptoms, leaving many individuals unaware of their condition. Therefore, it is advisable to undergo a medical evaluation if you are uncertain about your blood pressure. Fortunately, lifestyle modifications, including weight loss for those with excess weight, can contribute to reducing blood pressure.

In the article “5 Sneaky Reasons Your Blood Pressure Is High, According to a Dietitian,” we present a weeklong meal plan that focuses on limiting sodium intake while incorporating principles from the DASH diet to promote heart health.

The DASH diet, an abbreviation for Dietary Approaches to Stop Hypertension, is considered the benchmark for enhancing heart health and reducing high blood pressure. (ReadAlso: 20 Healthy Chips You Can Eat When You’re Trying To Lose Weight)

It shares similarities with the Mediterranean diet, emphasizing a high consumption of fruits, vegetables, whole grains, legumes, and lean proteins while restricting processed foods, refined grains, and excessive sodium.

Furthermore, engaging in regular exercise can significantly lower blood pressure, so it is advisable to incorporate physical activity into your routine in a way that suits you.

To get started, we provide a four-week walking plan. According to the American Heart Association, even a modest amount of weight loss can lead to improved blood pressure for individuals dealing with clinical obesity.

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Our meal plan is designed around a daily intake of 1,500 calories, a level that promotes healthy and gradual weight loss for most individuals. For those with varying calorie requirements, we have included adjustments for 1,200 and 2,000 calories per day.

Heart-Healthy Foods to Focus On

Though watching your sodium intake is important for healthy blood pressure, focusing on foods to eat more of is just as beneficial. Incorporating principles of the DASH diet and eating more foods high in potassium, magnesium and calcium all play a role in lowering and maintaining healthy blood pressure. Some foods to incorporate include:

• Dark leafy greens
• Cruciferous veggies, like broccoli, Brussels sprouts, cabbage and cauliflower
• Beets
• Potato, sweet potato and winter squash
• Banana
• Pears
• Apples
• Plums
• Berries (raspberries, strawberries, blackberries and blueberries)
• Unsweetened dairy (plain yogurt, kefir)
• Whole grains (quinoa, oats, whole wheat, brown rice, bulgur and more)
• Beans and lentils
• Lean protein
• Avocado
• Olive oil
• Nuts and seeds, including minimally processed natural nut butters
• Fatty fish (salmon, tuna, mackerel, sardines)

How to Meal-Prep Your Week of Meals:

1. Make Raspberry-Vanilla Overnight Oats to have for breakfast on Days 2, 3, 5 and 6.
2. Make Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on Days 2 through 5.
3. Make No-Bake Granola Bars to have as a snack throughout the week.

Day 1

Here’s a revised version:

Morning Meal (347 calories)

• 1 cup of nonfat plain strained yogurt, like Greek-style
• ½ cup of diced cherries
• ¼ cup of almond slices

Mid-Morning Snack (129 calories)

• 1 large bell pepper, sliced
• 3 tablespoons of hummus

Noon Repast (376 calories)

• 1 serving of Cucumber Sandwich with Cotija & Lime
• ½ cup of edamame in their pods
• 1 medium apple

Afternoon Snack (203 calories)

• 1 medium-sized banana
• 1 tablespoon of almond butter

Evening Repast (433 calories)

• 1 serving of Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette
• ½ cup of cooked quinoa

Daily Totals: 1,488 calories, 59 grams of fat, 94 grams of protein, 158 grams of carbohydrates, 33 grams of fiber, 970 milligrams of sodium

For 1,200 calories: Reduce breakfast almonds to 1 tablespoon, and skip the almond butter for the afternoon snack. Also, omit the quinoa from dinner.

Make it 2,000 calories: Increase to 3 Tbsp. almond butter at P.M. snack, add 1 serving Greek Salad with Avocado to dinner, and add 1 medium peach as an evening snack.

Day 2

Here’s a rewritten version:

Morning Meal (353 calories)

• 1 serving of Raspberry-Vanilla Overnight Oats
• 2 tablespoons of finely chopped walnuts

Mid-Morning Snack (62 calories)

• 1 cup of blackberries

Lunch (380 calories)

• 1 serving of Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
• ¾ cup of low-fat plain kefir

Afternoon Snack (285 calories)

• 1 serving of No-Bake Granola Bars

Dinner (413 calories)

• 1 serving of Quick Chicken Fajitas

Daily Totals: 1,493 calories, 59 grams of fat, 69 grams of protein, 187 grams of carbohydrates, 30 grams of fiber, 1,284 milligrams of sodium

For 1,200 calories: Reduce the kefir at lunch to ¾ cup and switch the afternoon snack to ¼ cup of blueberries.

For 2,000 calories: Include ¼ cup of unsalted dry-roasted almonds in your mid-morning snack, add 1 ripe plum to your lunch, and incorporate 1 serving of Guacamole Chopped Salad into your dinner.

Day 3

Here’s a rewritten version:

Morning Meal (353 calories)

• 1 serving of Raspberry-Vanilla Overnight Oats
• 2 tablespoons of finely chopped walnuts

Mid-Morning Snack (154 calories)

• 20 unsalted dry-roasted almonds

Lunch (380 calories)

• 1 serving of Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
• 1 cup of low-fat plain kefir

Afternoon Snack (121 calories)

• ¾ cup of nonfat plain strained yogurt, like Greek-style
• ¼ cup of blueberries

Dinner (498 calories)

• 1 serving of Baked Falafel
• 1 serving of Marinated Cucumber & Tomato Salad
• 1 whole-wheat pita (6 inches)

Daily Totals: 1,506 calories, 62 grams of fat, 74 grams of protein, 176 grams of carbohydrates, 36 grams of fiber, 1,522 milligrams of sodium

For 1,200 calories: Swap the mid-morning snack for 1/2 cup of sliced cucumber and omit the pita during dinner.

For 2,000 calories: Include 1 serving of Pineapple Green Smoothie in your morning meal, add 1 medium banana to your mid-morning snack, and incorporate 2 tablespoons of finely chopped walnuts into your afternoon snack.

Day 4

Here’s a rewritten version:

Morning Meal (295 calories)

• 1 serving of Pineapple Green Smoothie

Mid-Morning Snack (285 calories)

• 1 serving of No-Bake Granola Bars

Lunch (380 calories)

• 1 serving of Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
• 1 medium-sized apple

Afternoon Snack (95 calories)

• 1 medium-sized apple

Dinner (426 calories)

• 1 serving of One-Pan Pork Tenderloin with Heirloom Tomato & Shallot Confit
• ½ cup of cooked brown rice

Daily Totals: 1,481 calories, 42 grams of fat, 81 grams of protein, 206 grams of carbohydrates, 32 grams of fiber, 1,161 milligrams of sodium

For 1,200 calories: Replace the mid-morning snack with 1 medium-sized banana and omit the kefir from your lunch.

For 2,000 calories: Include 2 large hard-boiled eggs in your morning meal and add 1 serving of Everything Bagel Avocado Toast along with 2 tablespoons of natural peanut butter to your afternoon snack.

Day 5

Here’s a rewritten version:

Morning Meal (353 calories)

• 1 serving of Raspberry-Vanilla Overnight Oats
• 2 tablespoons of finely chopped walnuts

Mid-Morning Snack (105 calories)

• 1 medium-sized banana

Lunch (380 calories)

• 1 serving of Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
• 1 cup of low-fat plain kefir

Afternoon Snack (206 calories)

• ¼ cup of unsalted dry-roasted almonds

Dinner (474 calories)

• 1 serving of Creamy Chicken, Mushroom & Spinach Skillet Casserole
• 1 serving of Kale Salad with Balsamic & Parmesan

Meal-Prep Tip: Prepare two extra servings of Creamy Chicken, Mushroom & Spinach Skillet Casserole to enjoy for lunch on Days 6 and 7.

Daily Totals: 1,518 calories, 76 grams of fat, 64 grams of protein, 160 grams of carbohydrates, 30 grams of fiber, 1,393 milligrams of sodium

For 1,200 calories: Replace the evening snack with 1/4 cup of blueberries and skip the Kale Salad with Balsamic & Parmesan for dinner.

For 2,000 calories: Include 1 serving of Pineapple Green Smoothie in your morning meal and add 2 tablespoons of natural peanut butter to your mid-morning snack.

Day 6

Here’s a rewritten version:

Morning Meal (353 calories)

• 1 serving of Raspberry-Vanilla Overnight Oats
• 2 tablespoons of finely chopped walnuts

Mid-Morning Snack (202 calories)

• 20 unsalted dry-roasted almonds
• ¾ cup of fresh raspberries

Lunch (367 calories)

• 1 serving of Creamy Chicken, Mushroom & Spinach Skillet Casserole
• 1 ripe plum

Afternoon Snack (161 calories)

• 1 cup of juicy blackberries
• ¾ cup of nonfat plain strained yogurt, like Greek-style

Dinner (403 calories)

• 1 serving of Creamy Lemon Pasta with Shrimp

Daily Totals: 1,487 calories, 58 grams of fat, 86 grams of protein, 173 grams of carbohydrates, 37 grams of fiber, 1,078 milligrams of sodium

For 1,200 calories: Remove the almonds from the mid-morning snack and replace the afternoon snack with 3/4 cup of blackberries.

For 2,000 calories: Include 1 serving of Pineapple Green Smoothie in your morning meal, and add 1 serving of Caprese Salad with Cherry Tomatoes to your dinner.

Day 7

Here’s a rewritten version:

Morning Meal (295 calories)

• 1 serving of Pineapple Green Smoothie

Mid-Morning Snack (285 calories)

• 1 serving of No-Bake Granola Bars

Lunchtime (367 calories)

• 1 serving of Creamy Chicken, Mushroom & Spinach Skillet Casserole
• 1 ripe plum

Afternoon Snack (103 calories)

• ⅔ cup of nonfat plain strained yogurt, like Greek-style
• ¼ cup of blackberries

Dinner (473 calories)

• 1 serving of Vegetarian Tacos with Zucchini & Corn
• 2 cups of mixed greens
• 1 serving of Citrus Vinaigrette

Daily Totals: 1,523 calories, 52 grams of fat, 71 grams of protein, 213 grams of carbohydrates, 36 grams of fiber, 1,506 milligrams of sodium

For 1,200 calories: Replace the mid-morning snack with 1 medium peach and skip the yogurt for the afternoon snack.

For 2,000 calories: Add 1/4 cup of unsalted dry-roasted almonds to your morning meal, include 1 medium banana in your mid-morning snack, and incorporate half an avocado (sliced) into your dinner.

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