Pump up the fiber and support heart health in this 7-day meal plan for healthy blood pressure.
Easy Chicken Tenders with Lemon & Garlic: Morgan Hunt Glaze.
We also limit sodium to 1,500 milligrams per day.
Photo:Easy Chicken Tenders with Lemon & Garlic: Morgan Hunt Glaze. Roasted Root Veggies & Greens over Spiced Lentils: Ali
This is the ideal limit for people with high blood pressure, according to the American Heart Association.
We prioritized two important nutrients that can help lower blood pressure: potassium and fiber.
Each day provides an average of about 3,700 milligrams ofpotassium.
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (311 calories)
Lunch (501 calories)
P.M. Make it 1,500 calories:Omit yogurt at breakfast and almonds at A.M. snack.
Blaine Moats
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Make it 1,500 calories:Omit almonds at A.M. snack and apple at lunch.
Make it 2,000 calories:Add 2 Tbsp.
Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco
natural peanut butter to the apple at lunch.
Make it 1,500 calories:Omit almonds at A.M. snack and omit evening snack.
Day 4
Ali Redmond
P.M. ## Day 5
A.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios to evening snack.
Ali Redmond
How to Meal-Prep Your Week of Meals:
Frequently Asked Questions
Yes!
Feel free to mix and match meals if theres one you dont like.
you’re free to also check out more of ourheart-healthy recipes.
Ali Redmond
Just be sure to watch the saturated fat and sodium if youre making a swap.
Definitely, if its easier to eat the same breakfast or lunch every day then go for it.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Centers for Disease Control and Prevention.Health Topics High Blood Pressure.
American Heart Association.How much sodium should I eat per day?
American Heart Association.How Potassium Can Help Control High Blood Pressure.
2022;20(1):139. doi:10.1186/s12916-022-02328-x
American Heart Association.Health Threats from High Blood Pressure.
American Heart Association.Five Simple Steps to Control Your Blood Pressure.
