![a recipe photo of the Raspberry Vanilla Overnight Oats](https://cdn.statically.io/img/www.eatingwell.com/thmb/uYB5GXbieDDjzo4m62vKNmAoiCk=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/RaspberryVanillaOvernightOats-RM-0376-2-7a0e06206dbb41dcba45ff2bde1dd268.jpg)
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.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal 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.
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.
Frequently Asked Questions
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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.
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:
- Make High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on Days 2, 3, 5 and 6.
- Make Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on Days 2 through 5.
- Make Peanut Butter & Date Granola Bars to have as a snack throughout the week.
Day 1
![a recipe photo of the Cucumber Sandwich with Cotija and Lime](https://www.eatingwell.com/thmb/5HirLgmLCoFwFjZt6IcTqMu7hhs=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/CucumberSandwichwithCotijaandLime-RM-0318-2000-36d3974442c24f90b694d24fb3c1316b.jpg)
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
![Quick Chicken Fajitas](https://www.eatingwell.com/thmb/-iLUlK3q0KB_-x8o1E9WAWjrQbw=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/6045301_dtlet8152-2000-8229dabc8e26474f8a9612e2b16a4748.jpg)
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
![Lentil Salad with Feta, Tomatoes, Cucumbers & Olives](https://www.eatingwell.com/thmb/5bHkHkWQK1dO7cApyVZqKoQUkJA=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/mediterranean-lentil-salad-40f97746a88a4e3687d8899dd61f5bd4.jpg)
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
![7664164.jpg](https://www.eatingwell.com/thmb/-sU_5waRVv7_Rzkmiiv3kXyJuME=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7664164-9c667e0f66f84a48aa202d4904b69fd1.jpg)
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
![a recipe photo of the Creamy Chicken Mushroom and Spinach Skillet Casserole](https://www.eatingwell.com/thmb/4YC2SMZvWspG5BOGiy8hcElU31w=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/RM_Creamy_Chicken_Mushroom_and_Spinach_Skillet_Casserole_1x1_4755-2000-ef1150e467d84f3ca898aad8ca02ef5c.jpg)
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
![overhead shot of pasta with shrimp in a blue bowl](https://www.eatingwell.com/thmb/7FBv96JXz-FOMGacNGNaEtleO7s=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/66100481-c1690b36dd944948ac381cbbd6d178ce.jpg)
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
![a recipe photo of the Vegetarian Tacos with Zucchini and Corn](https://www.eatingwell.com/thmb/YWTBe00fpanh1bIsPM3NTXQTLmg=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/Vegetarian-Tacos-with-Zucchini-and-Corn-235-aed59bce8c7c43419ce68acf93ef5407.jpg)
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.