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Fill up on protein and skip added sugars in this healthy high blood pressure meal plan.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories.
• Each day provides at least 82 grams of protein and 28 grams of fiber to promote satiety.
• This plan prioritizes fiber and potassium-rich foods to support healthy blood pressure.

If you have high blood pressure—also called hypertension—you’ve probably been told to limit your sodium intake. While it’s a good idea to watch your intake if your numbers are elevated, it’s not the only tool to lower blood pressure levels. Increasing exercise, incorporating more fruits, vegetables and potassium-rich foods, and de-stressing may all help as well. In this 7-day high-protein, no-sugar meal plan, we include plenty of whole foods that are high in potassium and protein and low in sodium with no added sugar to help improve your blood pressure.

Day 1

Daily Totals: 1,503 calories, 69g fat, 103g protein, 118g carbohydrate, 28g fiber, 1,507mg sodium

Breakfast (279 calories)

Lunch (371 calories)

Dinner (447 calories)

Snacks

• 1 medium apple and 2 Tbsp. natural peanut butter (292 calories)
• ½ cup low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (115 calories)

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Meal-Prep Tips

• Prepare Everything-Seasoned Almonds to have as a snack throughout the week.

Day 2

Daily Totals: 1,493 calories, 54g fat, 92g protein, 171g carbohydrate, 32g fiber, 1,581mg sodium

Breakfast (367 calories)

Lunch (348 calories)

• Serve with 1 medium orange

Dinner (484 calories)

• Serve with 1 serving Greens with Parmesan Vinaigrette

Snacks

• 1 large pear (131 calories)
• ½ cup low-fat plain strained (Greek-style) yogurt, ½ cup raspberries, and 1 Tbsp. chopped nuts, such as walnuts (163 calories)

Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 4 Tbsp. chopped nuts at P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Meal-Prep Tips

• Make One-Pot Chicken & Rice Soup to have for lunch on Days 2 through 5.

Day 3

Daily Totals: 1,511 calories, 63g fat, 82g protein, 167g carbohydrate, 32g fiber, 1,320mg sodium

Breakfast (375 calories)

Lunch (348 calories)

• 1 serving One-Pot Chicken & Rice Soup
• Serve with 1 medium orange

Dinner (444 calories)

• Serve with 1 serving Pineapple & Cucumber Salad

Snacks

• ½ cup no-salt-added low-fat cottage cheese and 1 medium peach (140 calories)
• ¼ cup unsalted dry-roasted almonds (204 calories)

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 4

Daily Totals: 1,514 calories, 57g fat, 85g protein, 175g carbohydrate, 33g fiber, 1,639mg sodium

Breakfast (367 calories)

• 1 serving Peanut Butter & Jelly Smoothie

Lunch (348 calories)

• 1 serving One-Pot Chicken & Rice Soup
• Serve with 1 medium orange

Dinner (416 calories)

Snacks

• 1 large pear (131 calories)
• 1 medium apple and 1½ Tbsp. natural peanut butter (252 calories)

Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium banana as an evening snack.

Day 5

Daily Totals: 1,495 calories, 59g fat, 86g protein, 168g carbohydrate, 36g fiber, 1,278mg sodium

Breakfast (375 calories)

• 1 serving Bircher Muesli

Lunch (348 calories)

• 1 serving One-Pot Chicken & Rice Soup
• Serve with 1 medium orange

Dinner (442 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds and 1 plum (220 calories)
• ½ cup low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (115 calories)

Make it 2,000 calories: Add 1 cup low-fat kefir to breakfast, add 1 serving Traditional Greek Salad to dinner and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Meal-Prep Tips

• Reserve 2 servings Chicken Parmesan Casserole to have for lunch on Days 6 and 7.

Day 6

Daily Totals: 1,514 calories, 62g fat, 88g protein, 159g carbohydrate, 33g fiber, 1,257mg sodium

Breakfast (375 calories)

• 1 serving Bircher Muesli

Lunch (442 calories)

• 1 serving Chicken Parmesan Casserole

Dinner (357 calories)

Snacks

• ½ cup no-salt-added low-fat cottage cheese and 1 medium peach (140 calories)
• 2 large hard-boiled eggs and 1 medium orange (200 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.

Day 7

Daily Totals: 1,512 calories, 55g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,489mg sodium

Breakfast (340 calories)

• 1 serving Salsa Scrambled Eggs
• Serve with 1 medium orange

Lunch (442 calories)

• 1 serving Chicken Parmesan Casserole

Dinner (463 calories)

Snacks

• 1 large pear (131 calories)
• ½ cup no-salt-added low-fat cottage cheese and 1 medium peach (140 calories)

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Frequently asked Questions

Is it OK to mix and match meals if there is one I do not like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious healthy high-protein and no-sugar dinner recipes.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 279 to 375 calories while the lunches span 348 to 442 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

What types of foods should I focus on to lower blood pressure?

While this meal plan focuses on reducing added sugar and increasing protein, a diet rich in potassium is essential for lowering blood pressure. Potassium is found in many foods, including foods like milk and yogurt and salmon, and it is abundant in fruits and vegetables, such as avocados, bananas, apricots and leafy greens.

Can Protein Help Lower Blood Pressure?

High blood pressure is fairly common, impacting approximately 50% of adults in the United States. But just because it’s common doesn’t mean it shouldn’t be taken seriously. High blood pressure is often without symptoms but can wreak havoc on your health. Continued high blood pressure puts stress on the arteries, leading to heart damage and an increased risk of heart attack and stroke. Focusing on a heart-healthy eating pattern, staying active and staying in touch with your medical provider for regular blood pressure checks are all beneficial steps to protect your heart. Protein isn’t historically the focus of a healthy high blood pressure eating pattern, but research is showing that it may deserve more of our attention. A study on the food behaviors of over 12,000 Chinese adults and the onset of hypertension found that the adults who ate four or more different protein sources each week were 66% less likely to be diagnosed with high blood pressure compared to study participants who consumed two or fewer sources of protein each week. The study is a good reminder that our overall eating pattern is important for heart health. Eating a wide variety of DASH-friendly protein-rich foods, like fish, whole grains, poultry, legumes, nuts and low-fat dairy, focusing on nutrient-rich fruits and vegetables, cutting back on salt and cooking more meals at home are key pieces of the puzzle.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.