- This 30-day meal plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
- Each day provides at least 68 g of protein and 31 g of fiber to promote satiety.
- This plan prioritizes foods that can help lower blood pressure, such as fruits and vegetables.
Whether you just found out you have high blood pressure or have been dealing with elevated numbers for a while, this easy 30-day meal plan for high blood pressure can help. Enjoy an entire month of delicious and simple recipes tailored to improve blood pressure and protect your heart. To help improve blood pressure levels, we capped the sodium in this plan at 1,500 milligrams (mg) per day, which is recommended as the ideal limit for most adults. When eaten in excess, sodium pulls water into the blood vessels, causing an increase in total blood volume and elevated blood pressure. While we reduce total sodium, we made sure to include plenty of high-potassium foods, such as bananas, dairy, sweet potato, spinach and more. Potassium can help counteract the effect of sodium and eases tension in the blood vessels. You’ll find tons of one-pot and sheet-pan meals for easy clean-up, meal-prep tips throughout and three different calorie levels to choose from. Check it out and your heart will thank you!
Week 1
Peach Pie Overnight Oats.
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
Day 1
Breakfast (459 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (420 calories)
Afternoon Snack (274 calories)
- 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 3 Tbsp. chopped walnuts
Dinner (436 calories)
Daily totals: 1,796 calories, 91g fat, 14g saturated fat, 92g protein, 175g carbohydrate, 43g fiber, 1,406mg sodium
To make it 1,500 calories: Change A.M. snack to 1 medium orange and omit chopped walnuts at P.M. snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 2
Breakfast (389 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (492 calories)
Afternoon Snack (274 calories)
- 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 3 Tbsp. chopped walnuts
Dinner (476 calories)
Daily totals: 1,837 calories, 72g fat, 10g saturated fat, 114g protein, 199g carbohydrate, 41g fiber, 1,495mg sodium
To make it 1,500 calories: Change A.M. snack to ½ cup raspberries and omit chopped walnuts at P.M. snack.
To make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.
Day 3
Breakfast (389 calories)
Morning Snack (170 calories)
Lunch (492 calories)
Afternoon Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (491 calories)
Daily totals: 1,849 calories, 69g fat, 14g saturated fat, 117g protein, 196g carbohydrate, 44g fiber, 1,352mg sodium
To make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit peanut butter at P.M. snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 4
Breakfast (389 calories)
Morning Snack (170 calories)
Lunch (492 calories)
Afternoon Snack (296 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 small banana
Dinner (501 calories)
Daily totals: 1,848 calories, 80g fat, 12g saturated fat, 93g protein, 207g carbohydrate, 48g fiber, 1,345mg sodium
To make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. snack.
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 5
Breakfast (389 calories)
Morning Snack (170 calories)
Lunch (492 calories)
Afternoon Snack (270 calories)
- ¼ cup dry-roasted unsalted almonds
- ¾ cup blueberries
Dinner (514 calories)
Daily totals: 1,834 calories, 75g fat, 11g saturated fat, 112g protein, 196g carbohydrate, 44g fiber, 1,453mg sodium
To make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. snack.
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 6
Breakfast (584 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (360 calories)
Afternoon Snack (274 calories)
- 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 3 Tbsp. chopped walnuts
Dinner (391 calories)
Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night.
Daily totals: 1,816 calories, 107g fat, 13g saturated fat, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium
To make it 1,500 calories: Change A.M. snack to 1 medium peach and omit chopped walnuts at P.M. snack.
To make it 2,000 calories: Reduce to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.
Day 7
Breakfast (584 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (360 calories)
Afternoon Snack (274 calories)
- 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 3 Tbsp. chopped walnuts
Dinner (391 calories)
Daily totals: 1,816 calories, 107g fat, 13g saturated fat, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium
To make it 1,500 calories: Change A.M. snack to 1 medium peach and omit chopped walnuts at P.M. snack.
To make it 2,000 calories: Reduce to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.
Week 2
Veggie & Hummus Sandwich.
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Day 8
Breakfast (584 calories)
Morning Snack (31 calories)
Lunch (420 calories)
Afternoon Snack (179 calories)
- 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 1 Tbsp. chopped walnuts
Dinner (576 calories)
Daily totals: 1,790 calories, 83g fat, 13g saturated fat, 68g protein, 220g carbohydrate, 47g fiber, 1,175mg sodium
To make it 1,500 calories: Omit apple at lunch and change P.M. snack to ½ cup sliced cucumbers.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 9
Breakfast (346 calories)
Morning Snack (337 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 large pear
Lunch (479 calories)
Afternoon Snack (200 calories)
- 1 medium apple
- 1 Tbsp. natural peanut butter
Dinner (440 calories)
Meal-Prep Tip: Reserve leftover Creamy Chicken Florentine Casserole to have for dinner tomorrow night.
Daily totals: 1,802 calories, 78g fat, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium
To make it 1,500 calories: Omit almonds at A.M. snack and omit peanut butter at P.M. snack.
To make it 2,000 calories: Add ¾ cup cubed avocado to dinner.
Day 10
Breakfast (346 calories)
Morning Snack (337 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 large pear
Lunch (479 calories)
Afternoon Snack (200 calories)
- 1 medium apple
- 1 Tbsp. natural peanut butter
Dinner (440 calories)
Daily totals: 1,802 calories, 78g fat, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium
To make it 1,500 calories: Omit almonds at A.M. snack and omit peanut butter at P.M. snack.
To make it 2,000 calories: Add ¾ cup cubed avocado to the salad for dinner.
Day 11
Breakfast (346 calories)
Morning Snack (170 calories)
Lunch (479 calories)
Afternoon Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (464 calories)
Evening Snack (131 calories)
Daily totals: 1,796 calories, 76g fat, 13g saturated fat, 110g protein, 185g carbohydrate, 35g fiber, 1,136mg sodium
To make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.
To make it 2,000 calories: Add 1 cup edamame, in pods, to the evening snack.
Day 12
Breakfast (346 calories)
Morning Snack (170 calories)
Lunch (479 calories)
Afternoon Snack (268 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 medium orange
Dinner (557 calories)
Meal-Prep Tip: Reserve 2 servings Chicken Fajita Soup to have for lunch on days 13 & 14.
Daily totals: 1,820 calories, 87g fat, 13g saturated fat, 104g protein, 175g carbohydrate, 44g fiber, 1,491mg sodium
To make it 1,500 calories: Omit banana at lunch and omit almonds at P.M. snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.
Day 13
Breakfast (346 calories)
Morning Snack (176 calories)
- 1 sliced sprouted wheat bread, toasted
- 1 Tbsp. natural peanut butter
Lunch (443 calories)
Afternoon Snack (170 calories)
Dinner (472 calories)
Evening Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Daily totals: 1,813 calories, 55g fat, 8g saturated fat, 103g protein, 241g carbohydrate, 56g fiber, 1,462mg sodium
To make it 1,500 calories: Omit pear at lunch and omit evening snack.
To make it 2,000 calories: Add ¼ cup chopped walnuts to breakfast.
Day 14
Breakfast (459 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (443 calories)
Afternoon Snack (170 calories)
Dinner (412 calories)
Evening Snack (95 calories)
Daily totals: 1,786 calories, 68g fat, 13g saturated fat, 103g protein, 209g carbohydrate, 46g fiber, 1,433mg sodium
To make it 1,500 calories: Omit Feta, Egg & Spinach Breakfast Taco at breakfast and omit evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Week 3
Three-Bean Chili.
Prep Ahead Tips
- Prepare Three Bean Chili to have for lunch on days 16 through 19.
- Pre-portion nuts for snacks throughout the week.
Day 15
Breakfast (302 calories)
Morning Snack (200 calories)
Lunch (492 calories)
Afternoon Snack (170 calories)
Dinner (474 calories)
Evening Snack (142 calories)
- 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
- 1 cup sliced strawberries
Meal-Prep Tip: Reserve 4 servings Three-Bean Chili to have for lunch on days 16 through 19.
Daily totals: 1,780 calories, 71g fat, 14g saturated fat, 113g protein, 190g carbohydrate, 58g fiber, 1,429mg sodium
To make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack.
To make it 2,000 calories: Add ¼ cup chopped walnuts to the evening snack.
Day 16
Breakfast (584 calories)
Morning Snack (122 calories)
Lunch (358 calories)
Afternoon Snack (170 calories)
Dinner (405 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Daily totals: 1,815 calories, 84g fat, 13g saturated fat, 106g protein, 178g carbohydrate, 38g fiber, 1,252mg sodium
To make it 1,500 calories: Change P.M. snack to ½ blueberries and omit evening snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 17
Breakfast (584 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (358 calories)
Afternoon Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Dinner (454 calories)
Meal-Prep Tip: Reserve leftover Pesto Chicken & Cannellini Bean Soup to have for dinner tomorrow night.
Daily totals: 1,778 calories, 99g fat, 14g saturated fat, 89g protein, 158g carbohydrate, 39g fiber, 1,481mg sodium
To make it 1,500 calories: Change A.M. snack to ½ cup blueberries and change P.M. snack to 1 medium orange.
To make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.
Day 18
Breakfast (366 calories)
- 1 cup nonfat plain strained Greek-style yogurt
- ¼ cup chopped walnuts
- ½ cup blueberries
Morning Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Lunch (358 calories)
Afternoon Snack (170 calories)
Dinner (548 calories)
Evening Snack (62 calories)
Daily totals: 1,809 calories, 87g fat, 14g saturated fat, 109g protein, 161g carbohydrate, 44g fiber, 1,438mg sodium
To make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 19
Breakfast (584 calories)
Morning Snack (116 calories)
- ¾ cup nonfat plain strained Greek-style yogurt
- ¼ cup raspberries
Lunch (358 calories)
Afternoon Snack (214 calories)
- 1 cup edamame, in pods
- 1 clementine
Dinner (544 calories)
Daily totals: 1,815 calories, 76g fat, 14g saturated fat, 109g protein, 199g carbohydrate, 36g fiber, 1,208mg sodium
To make it 1,500 calories: Omit yogurt at A.M. snack and change P.M. snack to ¼ cup blueberries.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 20
Breakfast (584 calories)
Morning Snack (116 calories)
- ¾ cup nonfat plain strained Greek-style yogurt
- ¼ cup raspberries
Lunch (331 calories)
Afternoon Snack (214 calories)
- 1 cup edamame, in pods
- 1 clementine
Dinner (406 calories)
Evening Snack (131 calories)
Daily totals: 1,782 calories, 82g fat, 14g saturated fat, 100g protein, 190g carbohydrate, 37g fiber, 1,130mg sodium
To make it 1,500 calories: Omit yogurt at A.M. snack and omit edamame, in pods, at P.M. snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 21
Breakfast (459 calories)
Morning Snack (196 calories)
- ¾ cup edamame, in pods
- 1 medium orange
Lunch (331 calories)
Afternoon Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (490 calories)
Evening Snack (131 calories)
Daily totals: 1,813 calories, 93g fat, 14g saturated fat, 90g protein, 176g carbohydrate, 37g fiber, 1,428mg sodium
To make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.
To make it 2,000 calories: Add 1 medium banana to lunch and 1 medium apple to P.M. snack.
Week 4
Sweet Potato, Kale & Chicken Salad with Peanut Dressing.
Ali Redmond
Day 22
Breakfast (584 calories)
Morning Snack (200 calories)
- 1 medium apple
- 1 Tbsp. natural peanut butter
Lunch (420 calories)
Afternoon Snack (170 calories)
Dinner (409 calories)
Daily totals: 1,783 calories, 86g fat, 14g saturated fat, 103g protein, 169g carbohydrate, 31g fiber, 1,051mg sodium
To make it 1,500 calories: Change A.M. snack to ¼ cup blueberries and omit banana at lunch.
To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack and add 1 large pear as an evening snack.
Day 23
Breakfast (419 calories)
Morning Snack (122 calories)
Lunch (393 calories)
Afternoon Snack (170 calories)
Dinner (494 calories)
Evening Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Daily totals: 1,804 calories, 90g fat, 13g saturated fat, 87g protein, 176g carbohydrate, 34g fiber, 1,253mg sodium
To make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.
To make it 2,000 calories: Add 1 cup edamame, in pods, to A.M. snack.
Day 24
Breakfast (419 calories)
Morning Snack (122 calories)
Lunch (393 calories)
Afternoon Snack (170 calories)
Dinner (493 calories)
Evening Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken & White Bean Stew to have for dinner tomorrow night.
Daily totals: 1,803 calories, 70g fat, 11g saturated fat, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium
To make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.
To make it 2,000 calories: Add 1 cup edamame, in pods, to A.M. snack.
Day 25
Breakfast (419 calories)
Morning Snack (122 calories)
Lunch (393 calories)
Afternoon Snack (170 calories)
Dinner (493 calories)
Evening Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Daily totals: 1,803 calories, 70g fat, 11g saturated fat, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium
To make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.
To make it 2,000 calories: Add 1 medium apple to lunch and add 1 medium pear to evening snack.
Day 26
Breakfast (459 calories)
Morning Snack (116 calories)
- ¾ cup nonfat plain strained Greek-style yogurt
- ¼ cup raspberries
Lunch (393 calories)
Afternoon Snack (214 calories)
- 1 cup edamame, in pods
- 1 clementine
Dinner (376 calories)
Evening Snack (248 calories)
- ¼ cup dry-roasted unsalted almonds
- ½ cup blueberries
Daily totals: 1,807 calories, 71g fat, 11g saturated fat, 109g protein, 207g carbohydrate, 39g fiber, 1,475mg sodium
To make it 1,500 calories: Reduce to ½ cup edamame, in pods, at P.M. snack and omit almonds at evening snack.
To make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack.
Day 27
Breakfast (584 calories)
Morning Snack (95 calories)
Lunch (420 calories)
Afternoon Snack (170 calories)
Dinner (529 calories)
Daily totals: 1,798 calories, 79g fat, 13g saturated fat, 105g protein, 187g carbohydrate, 34g fiber, 1,262mg sodium
To make it 1,500 calories: Change A.M. snack to 1 medium orange, omit banana at lunch and change P.M. snack to ¼ cup blueberries.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 28
Breakfast (459 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (420 calories)
Afternoon Snack (214 calories)
- 1 cup edamame, in pods
- 1 clementine
Dinner (458 calories)
Evening Snack (42 calories)
Daily totals: 1,800 calories, 78g fat, 13g saturated fat, 97g protein, 196g carbohydrate, 36g fiber, 1,498mg sodium
To make it 1,500 calories: Change A.M. snack to 1 medium apple and omit edamame at P.M. snack.
To make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar to the evening snack.
Week 5
Roasted Squash & Lentil Kale Salad.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Day 29
Breakfast (584 calories)
Morning Snack (62 calories)
Lunch (466 calories)
Afternoon Snack (170 calories)
Dinner (523 calories)
Meal-Prep Tip: Reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow night.
Daily totals: 1,805 calories, 87g fat, 15g saturated fat, 78g protein, 200g carbohydrate, 37g fiber, 1,257mg sodium
To make it 1,500 calories: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie and change A.M. snack to 1 medium apple.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 30
Breakfast (459 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (466 calories)
Afternoon Snack (157 calories)
- ¾ cup edamame, in pods
- ¼ cup blueberries
Dinner (523 calories)
Daily totals: 1,810 calories, 92g fat, 17g saturated fat, 85g protein, 181g carbohydrate, 38g fiber, 1,500mg sodium
To make it 1,500 calories: Change A.M. snack to 1 clementine and omit edamame at P.M. snack.
To make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.
Frequently Asked Questions
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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 heart-healthy recipes.
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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 302 to 584 calories while the lunches span 331 to 492 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.
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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.
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What happens if I have high blood pressure?
If left untreated, high blood pressure can lead to heart attack, stroke, kidney failure and heart failure. Because high blood pressure typically has no symptoms, it’s important to get your numbers checked regularly by your healthcare provider.
Strategies to Improve Blood Pressure:
- Eat More Potassium-Rich Foods: Potassium helps reduce the impact sodium can have on blood pressure and eases tension in the blood vessels. High-potassium foods include dark leafy greens, apricots, dairy, salmon, avocado and sweet potato.
- Focus on Fiber: Named our number one nutrient to help lower cholesterol, a fiber-rich diet can help protect the heart. High-fiber foods include beans, lentils, fruits, vegetables, whole grains, nuts and seeds.
- Exercise: Regular physical activity can helpreduce blood pressure. The American Heart Association recommends a goal of 150 minutes per week of moderate-intensity exercise, such as a brisk walk. Check out our The Best Walking Plan to Lower Blood Pressure to get started.
- Reduce Saturated Fat: Saturated fat can raise LDL cholesterol, which increases the risk of developing heart disease. Reduce your intake of foods rich in saturated fats, such as high-fat dairy, cheese and fatty cuts of red meat and instead prioritize unsaturated fats, found in olive oil, nuts and seeds.
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.
Dig Deeper
The 6 Best Foods for Low Blood Pressure, According to Health Experts
What Happens to Your Body When You Eat Potassium
