This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.Each day provides at least 72 grams of protein and 33 grams of fiber, though most days come in quite a bit higher than that.This plan helps support healthy blood pressure by prioritizing foods rich in potassium while limiting sodium and saturated fat.
In this 30-day high blood pressure meal plan for beginners, you’ll find a month of recipes with simple steps and ingredient lists plus meal-prep tips at the beginning of each week to make for a seamless routine. To help promote healthy blood pressure, we limit sodium and saturated fat while prioritizing foods rich in potassium, which is an electrolyte that can help counteract the effects of sodium. Whether you’re already diagnosed and trying to lower your numbers or looking to reduce your risk of developing high blood pressure, this simple meal plan can work for most people. Let’s get started!
Week 1
Sweet Potato, Kale & Chicken Salad with Peanut Dressing.
Ali Redmond
Day 1
Breakfast (357 calories)
A.M. Snack (203 calories)
Lunch (586 calories)
P.M. Snack (215 calories)
Dinner (436 calories)
Daily Totals: 1,800 calories, 89g fat, 14g saturated fat, 99g protein, 170g carbohydrate, 37g fiber, 1,162mg sodium, 4,239mg potassium.
Make it 1,500 calories: Omit almonds at lunch and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add 1 cup edamame, in pods, as an evening snack.
Day 2
Breakfast (359 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (215 calories)
Dinner (452 calories)
Evening Snack (203 calories)
¼ cup unsalted dry-roasted shelled pistachios½ cup cantaloupe
Daily Totals: 1,824 calories, 83g fat, 14g saturated fat, 102g protein, 175g carbohydrate, 36g fiber, 1,408mg sodium, 3,581mg potassium.
Make it 1,500 calories: Change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.
Day 3
Breakfast (359 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (170 calories)
Dinner (493 calories)
Evening Snack (179 calories)
Daily Totals: 1,796 calories, 83g fat, 14g saturated fat, 92g protein, 195g carbohydrate, 45g fiber, 1,437mg sodium, 3,837mg potassium.
Make it 1,500 calories: Change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers, reduce to ¼ cup avocado at dinner and omit evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.
Day 4
Breakfast (357 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (318 calories)
1 large banana2 Tbsp. almond butter
Dinner (514 calories)
Daily Totals: 1,783 calories, 81g fat, 13g saturated fat, 90g protein, 190g carbohydrate, 33g fiber, 1,449mg sodium, 3,675mg potassium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 5
Breakfast (357 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (215 calories)
Dinner (616 calories)
Daily Totals: 1,778 calories, 82g fat, 13g saturated fat, 100g protein, 172g carbohydrate, 38g fiber, 1,443mg sodium, 3,864mg potassium.
Make it 1,500 calories: Omit P.M. snack and reduce to ¼ avocado at dinner.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 6
Breakfast (357 calories)
A.M. Snack (203 calories)
Lunch (586 calories)
P.M. Snack (232 calories)
Dinner (430 calories)
Daily Totals: 1,810 calories, 83g fat, 12g saturated fat, 73g protein, 216g carbohydrate, 52g fiber, 898mg sodium, 4,314mg potassium.
Make it 1,500 calories: Omit cantaloupe at lunch and omit P.M. snack.
Make it 2,000 calories: Omit cantaloupe at lunch and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Day 7
Breakfast (380 calories)
A.M. Snack (203 calories)
Lunch (480 calories)
P.M. Snack (311 calories)
1 medium banana¼ cup unsalted dry-roasted almonds
Dinner (428 calories)
Daily Totals: 1,805 calories, 85g fat, 14g saturated fat, 97g protein, 184g carbohydrate, 38g fiber, 1,476mg sodium, 4,661mg potassium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Omit banana at P.M. snack and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Week 2
Green Salad with Edamame and Beets.
Katie Webster
Prep Ahead Tips
Make a double batch of Maple Granola to have for breakfast throughout the next two weeks. Store in an airtight container to preserve freshness.
Prepare Four-Bean & Pumpkin Chili to have for lunch on Days 9 through 12.
Day 8
Breakfast (380 calories)
A.M. Snack (203 calories)
Lunch (480 calories)
P.M. Snack (268 calories)
1 large banana1½ Tbsp. almond butter
Dinner (483 calories)
Daily Totals: 1,818 calories, 74g fat, 12g saturated fat, 90g protein, 219g carbohydrate, 37g fiber, 1,452mg sodium, 4,487mg potassium.
Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 9
Breakfast (358 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup cantaloupe
1 Tbsp. chia seeds
A.M. Snack (203 calories)
Lunch (381 calories)
P.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Dinner (490 calories)
Evening Snack (179 calories)
Daily Totals: 1,820 calories, 79g fat, 9g saturated fat, 116g protein, 185g carbohydrate, 50g fiber, 1,489mg sodium, 3,995mg potassium.
Make it 1,500 calories: Omit banana at lunch and omit P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. chopped almonds to breakfast and add 1 medium apple to P.M. snack.
Day 10
Breakfast (358 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup cantaloupe
1 Tbsp. chia seeds
A.M. Snack (203 calories)
Lunch (381 calories)
P.M. Snack (291 calories)
1 medium apple2 Tbsp. almond butter
Dinner (468 calories)
Evening Snack (82 calories)
Daily Totals: 1,785 calories, 72g fat, 13g saturated fat, 76g protein, 222g carbohydrate, 47g fiber, 1,412mg sodium, 3,549mg potassium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 11
Breakfast (358 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup cantaloupe
2 Tbsp. chopped walnuts
1 Tbsp. chia seeds
A.M. Snack (203 calories)
Lunch (381 calories)
P.M. Snack (219 calories)
Dinner (535 calories)
Daily Totals: 1,795 calories, 66g fat, 9g saturated fat, 84g protein, 228g carbohydrate, 49g fiber, 1,261mg sodium, 3,892mg potassium.
Make it 1,500 calories: Omit A.M. snack and omit banana at lunch.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the banana at lunch.
Day 12
Breakfast (359 calories)
A.M. Snack (203 calories)
Lunch (381 calories)
P.M. Snack (301 calories)
Dinner (545 calories)
Daily Totals: 1,791 calories, 59g fat, 11g saturated fat, 72g protein, 256g carbohydrate, 45g fiber, 1,477mg sodium, 4,190mg potassium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the banana at lunch.
Day 13
Breakfast (373 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup blueberries
1 Tbsp. chia seeds
A.M. Snack (203 calories)
Lunch (472 calories)
P.M. Snack (291 calories)
1 medium apple2 Tbsp. almond butter
Dinner (448 calories)
Daily Totals: 1,789 calories, 65g fat, 9g saturated fat, 93g protein, 224g carbohydrate, 50g fiber, 1,164mg sodium, 4,032mg potassium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 14
Breakfast (373 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup blueberries
1 Tbsp. chia seeds
A.M. Snack (203 calories)
Lunch (472 calories)
P.M. Snack (291 calories)
1 medium apple2 Tbsp. almond butter
Dinner (449 calories)
Daily Totals: 1,784 calories, 69g fat, 10g saturated fat, 72g protein, 240g carbohydrate, 54g fiber, 1,094mg sodium, 3,590mg potassium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 3
Banana Overnight Oats.
Photographer: Morgan Hunt Glaze, Prop Stylist: Pheobe Hausser, Food Stylist: Julian Hensarling
Day 15
Breakfast (373 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup blueberries
1 Tbsp. chia seeds
A.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Lunch (472 calories)
P.M. Snack (149 calories)
Dinner (406 calories)
Evening Snack (215 calories)
Daily Totals: 1,822 calories, 73g fat, 12g saturated fat, 106g protein, 202g carbohydrate, 47g fiber, 1,260mg sodium, 4,340mg potassium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 1 medium apple to A.M. snack.
Day 16
Breakfast (509 calories)
A.M. Snack (232 calories)
Lunch (432 calories)
P.M. Snack (149 calories)
Dinner (489 calories)
Daily Totals: 1,811 calories, 76g fat, 14g saturated fat, 94g protein, 208g carbohydrate, 48g fiber, 1,490mg sodium, 3,519mg potassium.
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Add ¾ cup cubed avocado to the side salad at dinner.
Day 17
Breakfast (509 calories)
A.M. Snack (154 calories)
¾ nonfat plain strained (Greek-style) yogurt1 cup cantaloupe
Lunch (469 calories)
P.M. Snack (149 calories)
Dinner (513 calories)
Daily Totals: 1,794 calories, 75g fat, 13g saturated fat, 101g protein, 194g carbohydrate, 39g fiber, 1,477mg sodium, 3,629mg potassium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 18
Breakfast (509 calories)
A.M. Snack (291 calories)
1 medium apple2 Tbsp. almond butter
Lunch (469 calories)
P.M. Snack (149 calories)
Dinner (370 calories)
Daily Totals: 1,789 calories, 86g fat, 13g saturated fat, 75g protein, 204g carbohydrate, 48g fiber, 1,306mg sodium, 3,585mg potassium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 19
Breakfast (410 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup blackberries
1 Tbsp. chia seeds
1 Tbsp. chopped walnuts
A.M. Snack (364 calories)
Lunch (469 calories)
P.M. Snack (149 calories)
Dinner (427 calories)
Daily Totals: 1,819 calories, 70g fat, 12g saturated fat, 90g protein, 229g carbohydrate, 50g fiber, 1,014mg sodium, 3,592mg potassium.
Make it 1,500 calories: Increase to 2 Tbsp. chopped walnuts at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.
Day 20
Breakfast (410 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup blackberries
1 Tbsp. chia seeds
1 Tbsp. chopped walnuts
A.M. Snack (364 calories)
Lunch (427 calories)
P.M. Snack (149 calories)
Dinner (429 calories)
Daily Totals: 1,779 calories, 72g fat, 13g saturated fat, 89g protein, 212g carbohydrate, 42g fiber, 1,296mg sodium, 3,598mg potassium.
Make it 1,500 calories: Increase to 3 Tbsp. chopped walnuts at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 21
Breakfast (359 calories)
A.M. Snack (240 calories)
1 cup cubed avocadoPinch of salt
Lunch (509 calories)
P.M. Snack (132 calories)
¾ cup nonfat plain strained (Greek-style) yogurt½ cup raspberries
Dinner (456 calories)
Evening Snack (105 calories)
Daily Totals: 1,800 calories, 69g fat, 13g saturated fat, 82g protein, 236g carbohydrate, 55g fiber, 1,303mg sodium, 3,639mg potassium.
Make it 1,500 calories: Omit A.M. snack and omit the raspberries at P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack.
Week 4
Blueberry-Peach Chia Seed Smoothie.
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
Day 22
Breakfast (359 calories)
A.M. Snack (301 calories)
Lunch (586 calories)
P.M. Snack (184 calories)
Dinner (369 calories)
Daily Totals: 1,798 calories, 78g fat, 12g saturated fat, 88g protein, 205g carbohydrate, 42g fiber, 1,426mg sodium, 4,505mg potassium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 23
Breakfast (402 calories)
A.M. Snack (301 calories)
Lunch (471 calories)
P.M. Snack (149 calories)
Dinner (501 calories)
Daily Totals: 1,824 calories, 82g fat, 14g saturated fat, 73g protein, 222g carbohydrate, 44g fiber, 1,355mg sodium, 4,325mg potassium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 24
Breakfast (402 calories)
A.M. Snack (215 calories)
Lunch (443 calories)
P.M. Snack (149 calories)
Dinner (436 calories)
Evening Snack (176 calories)
¼ cup unsalted dry-roasted shelled pistachios
Daily Totals: 1,821 calories, 77g fat, 13g saturated fat, 95g protein, 210g carbohydrate, 45g fiber, 1,215mg sodium, 4,437mg potassium.
Make it 1,500 calories: Omit A.M. snack and reduce to 1 serving Peanut Butter-Date Energy Balls at P.M. snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 25
Breakfast (470 calories)
A.M. Snack (301 calories)
Lunch (381 calories)
P.M. Snack (149 calories)
Dinner (503 calories)
Daily Totals: 1,804 calories, 73g fat, 13g saturated fat, 79g protein, 235g carbohydrate, 49g fiber, 1,288mg sodium, 3,765mg potassium.
Make it 1,500 calories: Omit A.M. snack
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 26
Breakfast (461 calories)
A.M. Snack (301 calories)
Lunch (476 calories)
P.M. Snack (149 calories)
Dinner (404 calories)
Daily Totals: 1,791 calories, 68g fat, 14g saturated fat, 90g protein, 227g carbohydrate, 47g fiber, 1,406mg sodium, 4,289mg potassium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 27
Breakfast (400 calories)
A.M. Snack (82 calories)
Lunch (408 calories)
P.M. Snack (149 calories)
Dinner (567 calories)
Evening Snack (195 calories)
1 medium banana1 cup nonfat plain kefir
Daily Totals: 1,797 calories, 70g fat, 11g saturated fat, 114g protein, 195g carbohydrate, 36g fiber, 1,384mg sodium, 3,902mg potassium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Day 28
Breakfast (400 calories)
A.M. Snack (203 calories)
1 medium banana1 Tbsp. almond butter
Lunch (408 calories)
P.M. Snack (149 calories)
Dinner (405 calories)
Evening Snack (219 calories)
Daily Totals: 1,778 calories, 74g fat, 12g saturated fat, 124g protein, 168g carbohydrate, 35g fiber, 1,490mg sodium, 4,026mg potassium.
Make it 1,500 calories: Reduce to 2 Tbsp. chopped walnuts at breakfast and omit A.M. snack.
Make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack and add 1 medium apple to lunch.
Week 5
Stuffed Sweet Potato with Hummus Dressing.
Ali Redmond
Day 29
Breakfast (367 calories)
A.M. Snack (215 calories)
Lunch (472 calories)
P.M. Snack (149 calories)
Dinner (528 calories)
Evening Snack (62 calories)
Daily Totals: 1,799 calories, 59g fat, 11g saturated fat, 101g protein, 227g carbohydrate, 44g fiber, 1,321mg sodium, 4,214mg potassium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 30
Breakfast (367 calories)
A.M. Snack (285 calories)
Lunch (472 calories)
P.M. Snack (149 calories)
Dinner (538 calories)
Daily Totals: 1,811 calories, 61g fat, 11g saturated fat, 86g protein, 249g carbohydrate, 55g fiber, 1,309mg sodium, 4,293mg potassium.
Make it 1,500 calories: Omit A.M. snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
You can mix and match meals if there’s one you don’t like. Feel free to repeat a meal in this plan or browse some of our other healthy blood pressure recipes for additional inspiration. To tailor this plan for healthy blood pressure, we aimed for at least 3,500 mg of potassium per day and we capped saturated fat at 14 grams per day and sodium at 1,500 mg per day, as recommended by the American Heart Association. If you’re making a swap, you may want to choose a meal with a similar nutrient profile.
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if it’s easier for your routine. All of these recipes were chosen with heart health in mind, but they may differ in calories, potassium, sodium and saturated fat. A simple swap should be fine for most people, but you may want to adjust a snack or two if you’re closely monitoring any of these nutrients.
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 are the symptoms of high blood pressure?
High blood pressure typically has no symptoms, which is why it’s dubbed the “silent killer” as it can have a serious impact on your health with little warning. Regular check-ins with your medical provider can help you monitor your blood pressure.
How This Plan May Help Reduce High Blood Pressure:
High in Potassium: Each day contains at least 3,500 mg of potassium, which is a goal the AHA recommends people aim for to help lower their blood pressure. Potassium is an electrolyte that can help lower blood pressure by counteracting the impact of sodium. Potassium-rich foods include bananas, oranges, cantaloupe, honeydew melon, potatoes, spinach and dairy.
Low-Sodium: We capped sodium at 1,500 mg per day, as recommended by the AHA. Excessive sodium intake can increase blood volume, which increases blood pressure. If left unchecked, high blood pressure can lead damage blood vessels and an increased risk of heart attack and stroke.
High-Fiber: Each day provides at least 33 grams of fiber. Fiber is a type of indigestible carbohydrate that has many health benefits. While fiber is often touted for its ability to lower high cholesterol, research shows that this important nutrient can help lower blood pressure, too. High-fiber foods include beans, lentils, whole grains, nuts, seeds and most fruits and vegetables
Low Saturated Fat: To support heart health, we limit saturated fat to a max of 14 grams per day. While there is some debate on saturated fat and its impact on heart health, the AHA recommends limiting it. A high intake of saturated fat may raise cholesterol and increase the likelihood of heart disease and stroke.
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.
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