30-Day No-Sugar, High-Protein Meal Plan for High Blood Pressure, Created by a Dietitian – EatingWell

In this 30-day no-sugar-added meal plan, you’ll find an entire month of high-protein recipes tailored to improve blood pressure levels. We include several different protein sources, from fish to legumes to dairy to poultry and eggs, as well as nuts and nut butters. Eating a variety of protein sources not only keeps the routine delicious and interesting, but research also links eating a variety of protein sources with a reduced risk of high blood pressure. This meal plan can work for most people, including those who currently have high blood pressure and those who are looking to reduce their risk. Check it out!

Why This Meal Plan Is Great for You

In this high-protein meal plan, each day provides at least 80 grams of protein, with most days providing quite a bit more. While we focused on protein, we made sure to also include plenty of heart-healthy fiber. Fiber is an important nutrient that has many health benefits, including a reduced risk of heart disease. Each day provides at least 28 grams. To promote heart health, we capped the saturated fat for each day at 12 grams, with a higher allowance of up to 17 grams on days we include fatty-fish, such as salmon and tuna. Lastly, we capped the sodium at 1,500 milligrams (mg) per day, which is the American Heart Association’s (AHA) recommended daily max for people with high blood pressure.

In addition to specific nutrient parameters and limits, we also incorporate the principles of the heart-healthy DASH diet, which is similar to the popular Mediterranean diet and was developed to help reduce high blood pressure. You’ll find plenty of fruits, vegetables, legumes, nuts, seeds and lean proteins to maximize nutrients and improve heart health. Because the AHA recommends weight loss as a strategy to lower blood pressure, we set this meal plan at 1,500 calories per day, which is a level where many people will experience moderate weight loss. For those with other calorie needs, we also included modifications for 2,000 calories per day. As with all meal plans, this is meant to serve as a framework for a healthy high-blood pressure meal plan. Make adjustments as needed to fit your routine, hunger cues and preferences.

Added Sugars and High Blood Pressure: 

It’s likely that many of us are eating more added sugars than we realize. In 2017-2018, the average adult in the United States consumed 17 teaspoons of added sugar each day, well above the AHA’s recommended daily max of 9 teaspoons for men and 6 for women. Added sugars don’t provide much, if any, nutritional value so it can be beneficial to cut back, particularly if you have high blood pressure or are at risk. Research links a high intake of added sugars to high blood pressure levels in older females, and an older review links a high added sugar intake, particularly from soft drinks, to higher blood pressure levels. Take a peek at the nutrition label to see where added sugars may be making their way into your routine.

Heart-Healthy Foods to Focus On

• Fruits
• Vegetables
• Whole Grains
• Beans and Lentils
• Fish
• Poultry
• Nuts, including nut butters without added sugar
• Seeds
• Low-fat dairy
• Unsaturated fats, such as olive oil and avocado
• Herbs and spices

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Quinoa-Black Bean Salad to have for lunch on days 2 through 4.

Day 1

Breakfast (368 calories)

A.M. Snack (215 calories)

Lunch (360 calories)

P.M. Snack (141 calories)

• 1 medium bell pepper, sliced
• ¼ cup hummus

Dinner (409 calories)

Daily Totals: 1,493 calories, 87g protein, 14g saturated fat, 93g protein, 103g carbohydrate, 37g fiber, 1,269mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 2

Breakfast (330 calories)

A.M. Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (458 calories)

P.M. Snack (131 calories)

• 1 large pear

Dinner (383 calories)

Daily Totals: 1,494 calories, 50g fat, 11g saturated fat, 88g protein, 190g carbohydrate, 33g fiber, 953mg sodium

Make it 2,000 calories: Add ½ cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack. 

Day 3

Breakfast (368 calories)

A.M. Snack (157 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ¼ cup cherries

Lunch (458 calories)

P.M. Snack (21 calories)

• ¼ cup blueberries

Dinner (520 calories)

Daily Totals: 1,524 calories, 67g fat, 11g saturated fat, 85g protein, 160g carbohydrate, 37g fiber, 1,351mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 2 servings Peanut Butter-Oat Energy Balls to P.M. snack.

Day 4

Breakfast (330 calories)

A.M. Snack (59 calories)

• 1 medium peach

Lunch (458 calories)

P.M. Snack (87 calories)

• ½ nonfat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Dinner (566 calories)

Daily Totals: 1,501 calories, 59g fat, 12g saturated fat, 85g protein, 172g carbohydrate, 29g fiber, 1,105mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 5

Breakfast (368 calories)

A.M. Snack (215 calories)

Lunch (360 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (390 calories)

Daily Totals: 1,508 calories, 84g fat, 12g saturated fat, 92g protein, 117g carbohydrate, 33g fiber, 1,122mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 1 cup nonfat plain Greek-style yogurt with ¼ cup blueberries to P.M. snack.

Day 6

Breakfast (330 calories)

A.M. Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (390 calories)

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (415 calories)

Daily Totals: 1,525 calories, 50g fat, 12g saturated fat, 91g protein, 194g carbohydrate, 31g fiber, 1,444mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 7

Breakfast (368 calories)

A.M. Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (390 calories)

P.M. Snack (129 calories)

• ¼ cup dry-roasted salted edamame 
• 1 plum

Dinner (427 calories)

Daily Totals: 1,504 calories, 54g fat, 10g saturated fat, 92g protein, 184g carbohydrate, 45g fiber, 1,438mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 3 Tbsp. chopped walnuts to A.M. snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Chicken & Spinach Skillet Pasta with Lemon & Parmesan to have for lunch on days 9 through 12.

Day 8

Breakfast (340 calories)

A.M. Snack (215 calories)

Lunch (360 calories)

P.M. Snack (131 calories)

• 1 large pear

Dinner (454 calories)

Daily Totals: 1,500 calories, 83g fat, 14g saturated fat, 85g protein, 115g carbohydrate, 33g fiber, 1,154mg sodium

Make it 2,000 calories: Add 1 medium apple to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 serving Traditional Greek Salad to dinner.

Day 9

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

A.M. Snack (215 calories)

Lunch (334 calories)

P.M. Snack (131 calories)

• 1 large pear

Dinner (501 calories)

Daily Totals: 1,500 calories, 72g fat, 11g saturated fat, 84g protein, 141g carbohydrate, 29g fiber, 1,047mg sodium

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to P.M. snack. 

Day 10

Breakfast (340 calories)

A.M. Snack (215 calories)

Lunch (334 calories)

P.M. Snack (165 calories)

• ½ cup sliced strawberries
• 18 dry-roasted unsalted almonds

Dinner (452 calories)

Daily Totals: 1,507 calories, 75g fat, 11g saturated fat, 92g protein, 125g carbohydrate, 31g fiber, 1,420mg sodium

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner, and add ¼ cup dry-roasted unsalted shelled pistachios with 1 large banana as an evening snack.

Day 11

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

A.M. Snack (131 calories)

• 1 large pear

Lunch (334 calories)

P.M. Snack (160 calories)

• ¼ cup dry-roasted salted edamame
• 1 cup blackberries

Dinner (535 calories)

Daily Totals: 1,479 calories, 55g fat, 9g saturated fat, 109g protein, 143g carbohydrate, 33g fiber, 1,294mg sodium

Make it 2,000 calories:  Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack. 

Day 12

Breakfast (340 calories)

A.M. Snack (215 calories)

Lunch (334 calories)

P.M. Snack (160 calories)

• ¼ cup dry-roasted salted edamame
• 1 cup blackberries

Dinner (392 calories)

Evening Snack (62 calories)

• 1 medium orange

Meal-Prep Tip: reserve two servings Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken) to have for lunch on days 13 & 14.

Daily Totals: 1,504 calories, 52g fat, 10g saturated fat, 119g protein, 142g carbohydrate, 36g fiber, 1,279mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 2 servings Peanut Butter-Oat Energy Balls to evening snack.

Day 13

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

A.M. Snack (282 calories)

Lunch (392 calories)

P.M. Snack (131 calories)

• 1 large pear

Dinner (398 calories)

Daily Totals: 1,522 calories, 61g fat, 10g saturated fat, 99g protein, 161g carbohydrate, 30g fiber, 904mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack, and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 14

Breakfast (340 calories)

A.M. Snack (95 calories)

• 1 medium apple

Lunch (392 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (470 calories)

Daily Totals: 1,503 calories, 59g fat, 9g saturated fat, 97g protein, 153g carbohydrate, 33g fiber, 1,375mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium banana to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Chipotle Chicken Burrito Bowl with Cauliflower Rice to have for lunch on days 16 through 19.

Day 15

Breakfast (324 calories)

A.M. Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (347 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (419 calories)

Daily Totals: 1,488 calories, 61g fat, 12g saturated fat, 83g protein, 168g carbohydrate, 33g fiber, 1,045mg sodium

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup nonfat plain kefir to lunch, 1 medium apple to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 16

Breakfast (369 calories)

A.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame

Lunch (431 calories)

P.M. Snack (95 calories)

• 1 medium apple

Dinner (489 calories)

Meal-Prep Tip: Reserve leftover One-Pot Lentil & Vegetable Soup with Parmesan to have for dinner tomorrow.

Daily Totals: 1,482 calories, 55g fat, 12g saturated fat, 89g protein, 169g carbohydrate, 42g fiber, 1,475mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup dry-roasted unsalted almonds with 1 medium banana for an evening snack.

Day 17

Breakfast (369 calories)

A.M. Snack (95 calories)

• 1 medium apple

Lunch (431 calories)

P.M. Snack (94 calories)

• ½ cup nonfat plain strained (Greek-style) yogurt
• ⅓ cup blueberries

Dinner (489 calories)

Daily Totals: 1,478 calories, 53g fat, 12g saturated fat, 91g protein, 172g carbohydrate, 37g fiber, 1,402mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 3 Tbsp. chopped walnuts to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 18

Breakfast (369 calories)

A.M. Snack (62 calories)

• 1 medium orange

Lunch (431 calories)

P.M. Snack (212 calories)

Dinner (424 calories)

Daily Totals: 1,497 calories, 62g fat, 12g saturated fat, 92g protein, 155g carbohydrate, 37g fiber, 925mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 cup nonfat plain Greek-style yogurt to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 19

Breakfast (324 calories)

A.M. Snack (176 calories)

• 1 large pear
• ½ cup nonfat plain kefir

Lunch (431 calories)

P.M. Snack (193 calories)

• 1 medium apple
• ¼ cup dry-roasted salted edamame 

Dinner (374 calories)

Daily Totals: 1,498 calories, 58g fat, 12g saturated fat, 91g protein, 166g carbohydrate, 35g fiber, 1,202mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, and add 4 servings Peanut Butter-Oat Energy Balls for an evening snack.

Day 20

Breakfast (369 calories)

A.M. Snack (215 calories)

Lunch (347 calories)

P.M. Snack (141 calories)

Dinner (391 calories)

Evening Snack (62 calories)

• 1 medium orange

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow.

Daily Totals: 1,525 calories, 53g fat, 11g saturated fat, 81g protein, 193g carbohydrate, 43g fiber, 1,025mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack and have 1 serving Sprouted-Grain Toast with Peanut Butter & Banana for an evening snack.

Day 21

Breakfast (324 calories)

A.M. Snack (215 calories)

Lunch (347 calories)

P.M. Snack (241 calories)

Dinner (391 calories)

Daily Totals: 1,517 calories, 59g fat, 13g saturated fat, 91g protein, 168g carbohydrate, 34g fiber, 1,214mg sodium.

Make it 2,000 calories: Add 1 serving Tofu Scramble with Spinach to breakfast, 1 clementine to lunch and increase to 4 servings Peanut Butter-Oat Energy Balls at P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on days 23 through 26.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for breakfast on days 23 through 26.

Day 22 

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

A.M. Snack (221 calories)

• 1 large pear
• 1 cup nonfat plain kefir

Lunch (343 calories)

P.M. Snack (193 calories)

• 1 medium apple
• ¼ cup dry-roasted salted edamame 

Dinner (406 calories)

Daily Totals: 1,482 calories, 65g fat, 12g saturated fat, 85g protein, 160g carbohydrate, 36g fiber, 1,222mg sodium

Make it 2,000 calories: Add 1 serving  Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 3 servings Peanut Butter-Oat Energy Balls for an evening snack.

Day 23

Breakfast (385 calories)

A.M. Snack (186 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 cup sliced strawberries

Lunch (374 calories)

P.M. Snack (95 calories)

• 1 medium apple

Dinner (452 calories)

Daily Totals: 1,492 calories, 65g fat, 9g saturated fat, 97g protein, 142g carbohydrate, 28g fiber, 1,240mg sodium

Make it 2,000 calories: Add 1 medium banana to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 24

Breakfast (385 calories)

A.M. Snack (186 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 cup sliced strawberries

Lunch (374 calories)

P.M. Snack (157 calories)

• ¼ cup dry-roasted salted edamame
• 1 medium peach

Dinner (400 calories)

Daily Totals: 1,502 calories, 77g fat, 12g saturated fat, 85g protein, 134g carbohydrate, 37g fiber, 1,490mg sodium

Make it 2,000 calories: Add 1 serving No-Sugar-Added Vegan Oatmeal Cookies to lunch and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 25

Breakfast (385 calories)

A.M. Snack (215 calories)

Lunch (374 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame

Dinner (434 calories)

Daily Totals: 1,507 calories, 77g fat, 11g saturated fat, 95g protein, 117g carbohydrate, 33g fiber, 1,500mg sodium

Make it 2,000 calories: Add 1 serving No-Sugar-Added Vegan Oatmeal Cookies to lunch and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 26

Breakfast (385 calories)

A.M. Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (374 calories)

P.M. Snack (131 calories)

• 1 large pear

Dinner (406 calories)

Daily Totals: 1,488 calories, 65g fat, 12g saturated fat, 92g protein, 147g carbohydrate, 32g fiber, 1,438mg sodium

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 27

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

A.M. Snack (282 calories)

Lunch (374 calories)

P.M. Snack (95 calories)

• 1 medium apple

Dinner (432 calories)

Daily Totals: 1,501 calories, 73g fat, 12g saturated fat, 91g protein, 136g carbohydrate, 30g fiber, 1,407mg sodium

Make it 2,000 calories: Add 1 serving  Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 28

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

A.M. Snack (165 calories)

Lunch (374 calories)

P.M. Snack (230 calories)

• 1 large pear
• ¼ cup dry-roasted salted edamame 

Dinner (420 calories)

Daily Totals: 1,507 calories, 69g fat, 12g saturated fat, 90g protein, 150g carbohydrate, 37g fiber, 1,238mg sodium

Make it 2,000 calories: Add 1 serving  Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and increase to 4 servings Peanut Butter-Oat Energy Balls at A.M. snack.

Week 5

Day 29

Breakfast (368 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (351 calories)

P.M. Snack (131 calories)

• 1 large pear

Dinner (466 calories)

Daily Totals: 1,523 calories, 69g fat, 12g saturated fat, 103g protein, 142g carbohydrate, 34g fiber, 1,495mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast, change P.M. snack to 1 medium apple and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 30

Breakfast (368 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (351 calories)

P.M. Snack (112 calories)

• ½ cup low-fat unsalted cottage cheese
• 1 plum

Dinner (473 calories)

Daily Totals: 1,509 calories, 68g fat, 11g saturated fat, 94g protein, 154g carbohydrate, 36g fiber, 1,484mg sodium