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

Key Points

  • This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories.
  • Each day provides at least 64 g of protein and 30 g of fiber to support healthy weight loss.
  • This plan prioritizes foods rich in potassium and low in sodium for blood pressure management.

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. In this weeklong meal plan, we limit sodium while incorporating principles of the DASH (Dietary Approaches to Stop Hypertension) 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 1,500 mg or less of sodium per day.

 This is a flavor-packed week of meals and snacks—let’s dig in.

Meal Plan at a Glance
BREAKFAST/ A.M SNACKLUNCH/ P.M. SNACKDINNER
Yogurt & cherries/ Bell pepper & hummusSandwich/ Banana & nut butterSalmon & vegetables
Overnight oats/ BlackberriesLentil salad/ Granola barChicken fajitas
Overnight oats/ AlmondsLentil salad/ Yogurt & blueberriesFalafel & salad
Smoothie/ Granola barLentil salad/ ApplePork tenderloin & rice
Overnight oats/ BananaLentil salad/ AlmondsChicken casserole & salad
Overnight oats/ Almonds & raspberriesChicken casserole/ Yogurt & blackberriesShrimp pasta
Smoothie/ Granola barChicken casserole/ Yogurt & blackberriesTacos & salad

 

Breakfast (347 calories)

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

Morning 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
 

Afternoon 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.

Breakfast (353 calories)

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

Morning Snack (62 calories)

  • 1 cup blackberries
 

Lunch (380 calories)

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

Afternoon 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.

Breakfast (353 calories)

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

Morning 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
 

Afternoon 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.

Breakfast (295 calories)

  • 1 serving Pineapple Green Smoothie
 

Morning 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
 

Afternoon 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.

Breakfast (353 calories)

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

Morning Snack (105 calories)

  • 1 medium banana
 

Lunch (380 calories)

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

Afternoon 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 2 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.

Breakfast (353 calories)

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

Morning Snack (202 calories)

  • 20 unsalted dry-roasted almonds
  • ¾ cup raspberries
 

Lunch (367 calories)

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

Afternoon 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.

Breakfast (295 calories)

  • 1 serving Pineapple Green Smoothie
 

Morning Snack (285 calories)

  • 1 serving Peanut Butter & Date Granola Bars
 

Lunch (367 calories)

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

Afternoon Snack (103 calories)

  • â…” 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.