7-Day Weight-Loss Meal Plan for High Blood Pressure, Created by a Dietitian

According to the National Institutes of Health, nearly half of all adults in the United States have high blood pressure. If left untreated, high blood pressure can put more stress on the heart and lead to serious health issues, like kidney disease, damaged blood vessels, heart disease and stroke. Because high blood pressure, also called hypertension, has very few obvious symptoms, many people are unaware they have it, so it's a good idea to get it checked by a medical provider if you're unsure. Fortunately, diet and lifestyle, including weight loss for people with excessive weight, can play a role in lowering blood pressure.

Why This Meal Plan Is Great for You

In this weeklong meal plan, we limit sodium while incorporating principles of the DASH diet to help keep your heart healthy. In order to be considered heart-healthy, each day's plan stays at or below the American Heart Association's (AHA) recommendation of 1,500mg or less of sodium per day. The The DASH diet, standing for Dietary Approaches to Stop Hypertension, is considered the gold standard for improving heart health and lowering blood pressure. It's similar to the Mediterranean diet, as it also emphasizes a high intake of fruits, vegetables, whole grains, legumes and lean proteins while limiting processed foods, refined grains and excess sodium.

Exercise can also significantly lower blood pressure, so aim to move your body in whatever way feels best. A four-week walking plan is a great place to start. According to the AHA, even a minimal amount of weight loss can improve blood pressure for people with clinical obesity. We set this plan at 1,500 calories a day, which is a level that will result in healthy and gradual weight loss for most people.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie 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.

Heart-Healthy Foods to Focus On:

Watching your sodium intake is important for healthy blood pressure, and 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 High-Fiber 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 Peanut Butter & Date Granola Bars to have as a snack throughout the week.

Day 1

Breakfast (347 calories)

• 1 cup nonfat plain strained yogurt, such as Greek-style
• ½ cup chopped cherries
• ¼ cup sliced almonds

A.M. Snack (129 calories)

• 1 large bell pepper, sliced
• 3 Tbsp. hummus

Lunch (376 calories)

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

P.M. Snack (203 calories)

• 1 medium banana
• 1 Tbsp. almond butter

Dinner (433 calories)

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

Daily Totals: 1,488 calories, 59g fat, 94g protein, 158g carbohydrate, 33g fiber, 970mg sodium

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

Breakfast (353 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 2 Tbsp. chopped walnuts

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (380 calories)

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

P.M. Snack (285 calories)

• 1 serving Peanut Butter & Date Granola Bars

Dinner (413 calories)

• 1 serving Quick Chicken Fajitas

Daily Totals: 1,493 calories, 59g fat, 69g protein, 187g carbohydrate, 30g fiber, 1,284mg sodium

Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 plum to lunch, and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

Breakfast (353 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 2 Tbsp. chopped walnuts

A.M. Snack (154 calories)

• 20 unsalted dry-roasted almonds

Lunch (380 calories)

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

P.M. Snack (121 calories)

• ¾ cup nonfat plain strained yogurt, such as Greek-style
• ¼ cup blueberries

Dinner (498 calories)

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

Daily Totals: 1,506 calories, 62g fat, 74g protein, 176g carbohydrate, 36g fiber, 1,522mg sodium

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast, add 1 medium banana to A.M. snack, and add 2 Tbsp. chopped walnuts to P.M. snack.

Day 4

Breakfast (295 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (285 calories)

• 1 serving Peanut Butter & Date Granola Bars

Lunch (380 calories)

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

P.M. Snack (95 calories)

• 1 medium apple

Dinner (426 calories)

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

Daily Totals: 1,481 calories, 42g fat, 81g protein, 206g carbohydrate, 32g fiber, 1,161mg sodium

Make it 2,000 calories: Add 2 large hard-boiled eggs to breakfast, and add 1 serving Everything Bagel Avocado Toast and 2 Tbsp. natural peanut butter to P.M. snack.

Day 5

Breakfast (353 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 2 Tbsp. chopped walnuts

A.M. Snack (105 calories)

• 1 medium banana

Lunch (380 calories)

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

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (474 calories)

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

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

Daily Totals: 1,518 calories, 76g fat, 64g protein, 160g carbohydrate, 30g fiber, 1,393mg sodium

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Day 6

Breakfast (353 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 2 Tbsp. chopped walnuts

A.M. Snack (202 calories)

• 20 unsalted dry-roasted almonds
• ¾ cup raspberries

Lunch (367 calories)

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

P.M. Snack (161 calories)

• 1 cup blackberries
• ¾ cup nonfat plain strained yogurt, such as Greek-style

Dinner (403 calories)

• 1 serving Creamy Lemon Pasta with Shrimp

Daily Totals: 1,487 calories, 58g fat, 86g protein, 173g carbohydrate, 37g fiber, 1,078mg sodium

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add 1 serving Caprese Salad with Cherry Tomatoes to dinner.

Day 7

Breakfast (295 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (285 calories)

• 1 serving Peanut Butter & Date Granola Bars

Lunch (367 calories)

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

P.M. Snack (103 calories)

• ⅔ cup nonfat plain strained yogurt, such as Greek-style
• ¼ cup blackberries

Dinner (473 calories)

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

Daily Totals: 1,523 calories, 52g fat, 71g protein, 213g carbohydrate, 36g fiber, 1,506mg sodium

Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to breakfast, add 1 medium banana to A.M. snack, and add 1/2 an avocado, sliced, to dinner.