Skip added sugars and pump up the protein in this 30-day meal plan for high blood pressure.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
Each day provides at least 28 grams.
Photo:Jennifer Causey/Jacob Fox
For those with othercalorie needs, we also included modifications for 2,000 calories per day.
Make adjustments as needed to fit your routine, hunger cues and preferences.
Frequently Asked Questions
Yes, definitely.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
If theres a meal that doesnt fit your taste preferences, feel free to make a swap.
it’s possible for you to certainly eat the same breakfast or lunch every day.
Each breakfast is about 300 to 400 calories while lunch ranges from 350 to 450 calories.
Alison Miksch
It typically doesnt have any symptoms and needs to be diagnosed by a medical provider.
Snack (215 calories)
Lunch (360 calories)
P.M. ## Day 2
Breakfast (330 calories)
A.M.
Snack (191 calories)
Lunch (458 calories)
P.M. ## Day 3
A.M.
Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
Snack (157 calories)
P.M.
Snack (59 calories)
P.M. ## Day 6
Lunch (390 calories)
P.M. chopped walnuts to A.M. snack.
Day 10
Photographer: Jen Causey
P.M. ## Day 11
A.M.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Snack (131 calories)
P.M. ## Day 13
Carson Downing
A.M. ## Day 14
A.M.
Snack (95 calories)
P.M. ## Day 16
Breakfast (369 calories)
A.M.
Snack (98 calories)
Lunch (431 calories)
P.M. ## Day 17
P.M. natural peanut butter to A.M. snack, 3 Tbsp.
Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer
chopped walnuts to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 18
A.M.
Snack (62 calories)
P.M. ## Day 19
A.M.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Snack (176 calories)
P.M. ## Day 21
Stacy Allen
P.M. ## Week 4
Day 22
A.M. natural peanut butter to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 24
P.M. natural peanut butter as an evening snack.
Day 25
P.M.
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Snack (165 calories)
P.M. ## Week 5
Day 29
A.M. ## Day 30
P.M. 2022;79(5):1017-1027. doi:10.1161/HYPERTENSIONAHA.121.18222
American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
Jen Causey
Centers for Disease Control and Prevention.About High Blood Pressure.
He FJ, MacGregor GA.Salt and sugar: their effects on blood pressure.Pflugers Arch.
2019;11(9):2060.
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Published 2019 Sep 3. doi:10.3390/nu11092060
Photographer: Jen Causey
Ali Redmond
Carson Downing
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke
Ali Redmond
Stacy Allen
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Charlotte & Johnny Autry
Photographer: Rachel Marek, Food Stylist: Holly Dreesman
Jason Donnelly
