7-Day No-Sugar, Blood Sugar-Friendly Meal Plan for High Blood Pressure

Meal Plan At a Glance

DAYS
1
2
3
4
5
6
7

MEALS
Breakfast:
Raspberry-Banana Yogurt Parfait
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Lunch:
White Bean Salad with Feta & Lemon
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Dinner:
Sheet-Pan Salmon & Brussels + Potatoes
Breakfast:
BLT Breakfast Sandwich & Kiwi
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Lunch:
Chicken, Cabbage & White Bean Soup + Orange
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Dinner:
Spicy Chicken & Cabbage Stir-Fry
Breakfast:
Raspberry-Banana Yogurt Parfait
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Lunch:
Chicken, Cabbage & White Bean Soup + Orange
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Dinner:
Avocado & Chickpea Salad
Breakfast:
BLT Breakfast Sandwich & Kiwi
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Lunch:
Chicken, Cabbage & White Bean Soup + Orange
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Dinner:
Balsamic Chicken, Zucchini & Sweet Potatoes
Breakfast:
Raspberry-Banana Yogurt Parfait
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Lunch:
Chicken, Cabbage & White Bean Soup + Orange
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Dinner:
Chicken Parmesan Casserole
Breakfast:
BLT Breakfast Sandwich & Kiwi
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Lunch:
Chicken Parmesan Casserole
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Dinner:
Marry Me White Bean Salad
Breakfast:
Raspberry-Banana Yogurt Parfait
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Lunch:
Chicken Parmesan Casserole
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Dinner:
Green Veggie Bowl with Chicken

DAILY TOTALS
Calories: 1,780 Fat: 79g Sat Fat: 14g Protein: 108g Carbs: 180g Fiber: 41g Potassium: 4,347mg Sodium: 870mg
Calories: 1,816 Fat: 74g Sat Fat: 14g Protein: 127g Carbs: 192g Fiber: 42g Potassium: 5,035mg Sodium: 1,436mg
Calories: 1,799 Fat: 77g Sat Fat: 14g Protein: 109g Carbs: 202g Fiber: 46g Potassium: 4,342mg Sodium: 803mg
Calories: 1,791 Fat: 67g Sat Fat: 14g Protein: 125g Carbs: 204g Fiber: 50g Potassium: 5,760mg Sodium: 1,457mg
Calories: 1,822 Fat: 62g Sat Fat: 14g Protein: 134g Carbs: 216g Fiber: 48g Potassium: 5,017mg Sodium: 1,407mg
Calories: 1,798 Fat: 81g Sat Fat: 14g Protein: 102g Carbs: 198g Fiber: 44g Potassium: 5,316mg Sodium: 1,365mg
Calories: 1,793 Fat: 73g Sat Fat: 13g Protein: 116g Carbs: 189g Fiber: 37g Potassium: 3,558mg Sodium: 1,249mg

Day 1

Daily Totals: 1,780 calories, 79g fat, 14g saturated fat, 108g protein, 180g carbohydrate, 41g fiber, 4,347mg potassium, 870mg sodium

Breakfast (409 calories, 48g carbs)

Raspberry-Banana Yogurt Parfait

Lunch (416 calories, 45g carbs)

High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

Dinner (592 calories, 45g carbs)

Sheet-Pan Salmon & Shaved Brussels Sprouts

Crispy English Roasted Potatoes

Snacks

Cottage Cheese–Berry Bowl

1 medium apple + 1 Tbsp. almond butter (193 calories, 28g carbs)

Make it 1,500 calories: Omit both of the snacks listed and instead add 1 cup nonfat plain kefir as a snack.

Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast as a snack.

Day 2

Daily Totals: 1,816 calories, 74g fat, 14g saturated fat, 127g protein, 192g carbohydrate, 42g fiber, 5,035mg potassium, 1,436mg sodium

Breakfast (311 calories, 46g carbs)

Lunch (418 calories, 42g carbs)

One-Pot High-Protein Chicken, Cabbage & White Bean Soup

Dinner (392 calories, 37g carbs)

Spicy Chicken & Cabbage Stir Fry

Snacks

Cottage Cheese Snack Jar with Fruit

1 cup edamame, in pods (179 calories, 22g carbs)

Banana–Peanut Butter Yogurt Parfait

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ½ cup nonfat plain kefir to breakfast and add 2 cups mixed greens + 1 serving Citrus Vinaigrette to dinner.

Day 3

Daily Totals: 1,799 calories, 77g fat, 14g saturated fat, 109g protein, 202g carbohydrate, 46g fiber, 4,342mg potassium, 803mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (418 calories, 42g carbs)

One-Pot High-Protein Chicken, Cabbage & White Bean Soup

Dinner (430 calories, 48g carbs)

5-Ingredient Avocado & Chickpea Salad

Snacks

1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)
1 cup edamame, in pods (179 calories, 22g carbs)
1 medium apple + 1 Tbsp. almond butter (193 calories, 28g carbs)

Make it 1,500 calories: Substitute 1 cup nonfat plain kefir for the Cottage Cheese-Berry Bowl and omit the apple + almond butter snack.

Make it 2,000 calories: Add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to lunch and increase to 1 ½ Tbsps. Almond butter at the apple + almond butter snack.

Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette

Day 4

Daily Totals: 1,791 calories, 67g fat, 14g saturated fat, 125g protein, 204g carbohydrate, 50g fiber, 5,760mg potassium, 1,457mg sodium

Breakfast (311 calories, 46g carbs)

Lunch (418 calories, 42g carbs)

Dinner (378 calories, 33g carbs)

Balsamic Chicken with Roasted Tomatoes & Zucchini

Spiced Roasted Sweet Potatoes

Snacks

Chocolate-Strawberry Protein Shake

Make it 1,500 calories: Omit kiwi at breakfast and omit 1 cup edamame, in pods + 1 cup blackberries as a snack.

Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast to lunch.

White Bean & Avocado Toast

Day 5

Daily Totals: 1,822 calories, 62g fat, 14g saturated fat, 134g protein, 216g carbohydrate, 48g fiber, 5,017mg potassium, 1,407mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (418 calories, 42g carbs)

Dinner (412 calories, 43g carbs)

Chicken Parmesan Casserole

Snacks

1 cup nonfat plain kefir + 1 medium apple (185 calories, 37g carbs)

1 cup edamame, in pods (179 calories, 22g carbs)

Make it 1,500 calories: Omit the apple in the kefir + apple snack and omit Cottage Cheese Snack Jar as a snack.

Make it 2,000 calories: Add 1 serving Garlicky Green Beans to dinner and add ¾ cup cherries to the edamame snack.

Day 6

Daily Totals: 1,798 calories, 81g fat, 14g saturated fat, 102g protein, 198g carbohydrate, 44g fiber, 5,316mg potassium, 1,365mg sodium

Breakfast (311 calories, 46g carbs)

Lunch (412 calories, 43g carbs)

Dinner (379 calories, 40g carbs)

Marry Me White Bean Salad

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 cup cherries to the edamame snack.

Day 7

Daily Totals: 1,793 calories, 73g fat, 13g saturated fat, 116g protein, 189g carbohydrate, 37g fiber, 3,558mg potassium, 1,249mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (412 calories, 43g carbs)

Dinner (452 calories, 42g carbs)

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Snacks

1 medium banana + 2 Tbsp. almond butter (302 calories, 33g carbs)
1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)

Make it 1,500 calories: Omit banana + almond butter snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Frequently Asked Questions

Is it OK to mix and match meals if there is one I do not like?
Yes, feel free to mix and match meals if there is one you don’t like. You can repeat a meal in this plan or browse some of our other diabetes-friendly and healthy blood pressure recipes for additional inspiration. Because each meal was chosen with healthy blood sugar and healthy blood pressure in mind, you may want to choose a meal with a similar nutrition profile if you’re making a swap. For reference, we aimed for about 45 grams of fiber-rich carbs per meal, limited saturated fat to 14 grams per day and sodium to 1,500mg per day and included at least 3,500mg of potassium per day to promote healthy blood pressure.
Can I eat the same breakfast or lunch every day?
If it’s easier to eat the same breakfast or lunch every day, go for it! Each breakfast and lunch option offers a similar calorie and carb level, so a simple swap should work for most people.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.
What is fiber?
Fiber is a type of indigestible carbohydrate with many health benefits. It can improve and stabilize blood sugar levels, reduce the risk of developing obesity, promote better digestion and gut health and improve heart health.

Other Tips for Healthy Pressure:

If you have high blood pressure, there are some nutrition and lifestyle changes you can make that may help improve your numbers.

Watch Sodium Intake: To help promote healthy blood pressure the American Heart Association (AHA) recommends you limit sodium to no more than 1,500mg per day. To do this, double check the nutrition label and eat higher sodium foods, such as many processed foods, in moderation.
Increase Potassium: Potassium is an electrolyte that can help counteract the impact of sodium on blood vessels, which can improve blood pressure. Potassium-rich foods include cantaloupe, kiwi, oranges, squash, potatoes, spinach and dairy.
Eat a Heart-Healthy Diet: Follow the DASH diet, which is an eating pattern that was developed to improve blood pressure. It’s similar to the popular Mediterranean diet. Both emphasize a high intake of whole grains, fruits, vegetables, legumes, seafood and healthy fats while limiting refined grains and excess added sugar.
Healthy Lifestyle Changes: Smoking cessation, limiting alcohol, managing stress and aiming for at least 7 to 9 hours of quality sleep per night may all improve blood pressure.

Be Physically Active: Regular exercise can improve heart health and lower the risk of developing high blood pressure. The AHA recommends a weekly goal of at least 150 minutes per week of moderate-intensity exercise, such as brisk walk, to promote heart health.

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.