10+ Simple Meal Prep Ideas to Lower High Blood Pressure

Slow-Cooker Pasta e Fagioli Soup Freezer Pack

You'll thank yourself for making these meal prep recipes to save some time during busy weeks. These dishes can help lower high blood pressure thanks to their high counts of potassium and low amounts of saturated fat and sodium, meeting our heart-healthy recipe parameters. And with three steps or less, these meals are incredibly simple to prepare. Recipes like our Pesto Chicken & Cannellini Bean Soup and Overnight Quinoa Pudding are flavorful, nutritious and easy-to-make choices that can keep your blood pressure in check.

01 of 13

Chicken Chili Verde

View Recipe

Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don't shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can't find in regular green bell peppers.

02 of 13

White Bean & Veggie Salad

View Recipe

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

03 of 13

Pesto Chicken & Cannellini Bean Soup

View Recipe

This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets an extra boost of flavor from a swirl of pesto at the end. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.

04 of 13

Four-Bean & Pumpkin Chili

View Recipe

This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

05 of 13

No-Cook Black Bean Salad

View Recipe

A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

06 of 13

Overnight Quinoa Pudding

View Recipe

This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal--just leave the mixture in the refrigerator overnight to firm up.

07 of 13

Slow-Cooker Pasta e Fagioli Soup Freezer Pack

View Recipe

Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.

08 of 13

Mason Jar Power Salad with Chickpeas & Tuna

View Recipe

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

09 of 13

Meal-Prep Vegan Lettuce Wraps

View Recipe

For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.

10 of 13

Raspberry Overnight Muesli

View Recipe

In this overnight muesli recipe, yogurt softens the oats to make them creamy and delicious. Don't have raspberries on hand? Try adding chopped apple, blueberries or dried cranberries instead to this healthy overnight muesli recipe.

11 of 13

Slow-Cooker Chicken & Chickpea Soup

View Recipe

Slow-Cooker Mediterranean Chicken & Chickpea Soup

The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you're also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that's always good to stock up on.

12 of 13

Salmon Couscous Salad

View Recipe

This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.

13 of 13

Rainbow Grain Bowl with Cashew Tahini Sauce

View Recipe

This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.

Was this page helpful?

Thanks for your feedback!

Tell us why!