.png)
Hypertension meal plan for dieting
Transform your diet with the Hypertension Meal Plan for Dieting, where healthful weight loss meets blood pressure management. Dive into a variety of meals that include colorful, low-sodium salads, grilled lean meats, and fiber-rich soups. Each recipe is carefully designed to be low in calories and sodium, supporting your weight loss journey while managing hypertension.
*no credit card required
This meal plan comes with a FREE grocery list 🎉
Meal plan grocery list
- Egg whites
- Spinach
- Whole grain bread
- Chicken breasts
- Mixed greens
- Cherry tomatoes
- Balsamic vinaigrette
- Cottage cheese
- Cucumber
- Cod
- Lemon
- Broccoli
- Greek yogurt
- Mixed berries
- Granola
- Turkey breast
- Avocado
- Lettuce
- Tomato
- Mustard
- Bell peppers
- Hummus
- Salmon
- Quinoa
- Asparagus
- Protein powder
- Banana
- Almond milk
- Chickpeas
- Brown rice
- Pineapple chunks
- Green beans
- Sweet potatoes
- Black beans
- Corn
- Lime
- Cilantro
- Almonds
- Honey
- Turkey meatballs
- Marinara sauce
- Zucchini noodles
- Feta cheese
- Grilled vegetables
- Whole wheat tortilla
- Apple
- Almond butter
- Chicken thighs
- Brussels sprouts
- Chia seeds
- Strawberries
- Tuna
- Tzatziki sauce
- Shrimp skewers
- Protein pancakes
- Caesar salad ingredients
- Mixed nuts
- Dried fruits
- Tilapia
Meal plan overview
Embark on a weight loss journey with the Hypertension Meal Plan for Dieting. This plan is innovatively crafted to blend calorie-conscious eating with hypertension management. It includes a mix of nutrient-rich, low-sodium foods like lean proteins, abundant vegetables, and whole grains, all tailored for effective weight reduction and blood pressure control.
Experience a unique approach to dieting where each meal contributes to weight loss while being mindful of hypertension, ensuring a health-focused, enjoyable dietary journey.
Foods to eat
- Low-Calorie Vegetables: Tomatoes, cucumbers, and leafy greens for nutrient density and low calorie count.
- Lean Protein Sources: Fish, chicken, turkey, and plant-based proteins.
- Whole Grains: Quinoa, brown rice, and whole grain bread for fiber and satiety.
- Fruits: Especially those high in potassium, like bananas and oranges, in moderation.
- Water and Herbal Teas: To stay hydrated and support weight loss.
✅ Tip
Incorporate lean protein sources like chicken breast, fish, and tofu into your meals to help maintain muscle mass while reducing calorie intake for weight loss.
Foods not to eat
- High-Sodium Processed Foods: Canned soups, frozen dinners, and processed snacks.
- Fatty and Fried Foods: High in calories and unhealthy fats.
- High-Sugar Snacks: Candies, cookies, and cakes.
- Alcoholic Beverages: Can contribute to dehydration and weight gain.
Main benefits
The Hypertension Meal Plan for Dieting combines strategies for weight loss with dietary choices that help manage blood pressure. It emphasizes low-sodium, low-calorie foods that are rich in nutrients, aiding in weight reduction while supporting cardiovascular health.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a weight loss-focused meal plan that also manages hypertension, consider these substitutions:
- For a lower-carb option, cauliflower rice can replace brown rice in meals.
- To reduce calorie intake, Greek yogurt can be used instead of cottage cheese in snacks.
- For a nutrient-dense snack, celery sticks with almond butter can replace whole grain bread with avocado.
- To boost fiber, chia seeds can replace granola in yogurt or smoothie bowls.
- For a lower-fat protein option, grilled cod can replace salmon in meals.
How to budget on this meal plan
Focus on buying egg whites, chicken breasts, and salmon in bulk. Whole grain bread, brown rice, and quinoa are more affordable in larger sizes. Mixed greens, cherry tomatoes, and cucumbers can be economical choices. Greek yogurt and cottage cheese are cost-effective when bought in larger containers. Consider making your own balsamic vinaigrette and hummus.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
*no credit card required
Extra tips
Any healthy snack ideas?
Snack smart with these hypertension-friendly options for dieting:
- Plain popcorn (no added salt or butter)
- Low-fat cheese with whole grain crackers
- Greek yogurt with cucumber slices
- Hard-boiled eggs
- Bell pepper with hummus
- Unsalted pistachios
- Fresh melon cubes
What should I drink on this meal plan?
When dieting to control hypertension, it's important to drink plenty of water to reduce hunger and increase metabolism. Green tea can aid in weight loss, while herbal teas offer a calorie-free way to stay hydrated. Unsweetened almond milk is a great low-calorie, low-sodium alternative to dairy. Black coffee, in moderation, can also be included.
How to get even more nutrients?
When dieting, it's important to not compromise on essential nutrients. Incorporate a lot of fiber from vegetables and fruits which also provide vitamins and minerals necessary for overall health. Choose lean meats or beans for protein, which are lower in fat and salt. Avocado and seeds like flaxseed provide healthy fats and also add flavor to your meals without increasing your salt intake.
Meal plan suggestions
7-Day Hypertension Meal Plan for Dieting
Day 1
- Breakfast: Scrambled egg whites with spinach and whole grain toast (Calories: 250, Protein: 20g, Carbs: 25g, Fat: 8g)
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and balsamic vinaigrette (Calories: 300, Protein: 25g, Carbs: 15g, Fat: 12g)
- Snack: Cottage cheese with sliced cucumber (Calories: 100, Protein: 10g, Carbs: 5g, Fat: 5g)
- Dinner: Baked cod with lemon and herbs, served with steamed broccoli (Calories: 300, Protein: 30g, Carbs: 10g, Fat: 12g)
Day 2
- Breakfast: Greek yogurt with mixed berries and a sprinkle of granola (Calories: 200, Protein: 15g, Carbs: 25g, Fat: 5g)
- Lunch: Turkey and avocado wrap with lettuce, tomato, and mustard (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
- Snack: Sliced bell peppers with hummus (Calories: 100, Protein: 3g, Carbs: 10g, Fat: 6g)
- Dinner: Grilled salmon with quinoa and steamed asparagus (Calories: 400, Protein: 30g, Carbs: 20g, Fat: 18g)
Day 3
- Breakfast: Protein smoothie with spinach, banana, and almond milk (Calories: 250, Protein: 20g, Carbs: 30g, Fat: 8g)
- Lunch: Chickpea and vegetable stir-fry with brown rice (Calories: 350, Protein: 15g, Carbs: 45g, Fat: 10g)
- Snack: Cottage cheese with pineapple chunks (Calories: 150, Protein: 10g, Carbs: 15g, Fat: 5g)
- Dinner: Grilled chicken breast with roasted sweet potatoes and green beans (Calories: 350, Protein: 30g, Carbs: 25g, Fat: 15g)
Day 4
- Breakfast: Whole grain toast with mashed avocado and a poached egg (Calories: 300, Protein: 12g, Carbs: 25g, Fat: 15g)
- Lunch: Quinoa salad with black beans, corn, tomatoes, and lime-cilantro dressing (Calories: 350, Protein: 12g, Carbs: 45g, Fat: 10g)
- Snack: Greek yogurt with sliced almonds and honey (Calories: 200, Protein: 15g, Carbs: 20g, Fat: 8g)
- Dinner: Turkey meatballs with marinara sauce over zucchini noodles (Calories: 350, Protein: 25g, Carbs: 20g, Fat: 15g)
Day 5
- Breakfast: Spinach and feta omelette with whole grain toast (Calories: 300, Protein: 20g, Carbs: 25g, Fat: 15g)
- Lunch: Grilled vegetable and hummus wrap with whole wheat tortilla (Calories: 300, Protein: 10g, Carbs: 35g, Fat: 12g)
- Snack: Apple slices with almond butter (Calories: 200, Protein: 4g, Carbs: 25g, Fat: 10g)
- Dinner: Baked chicken thighs with roasted Brussels sprouts (Calories: 350, Protein: 25g, Carbs: 15g, Fat: 18g)
Day 6
- Breakfast: Overnight oats with almond milk, chia seeds, and sliced strawberries (Calories: 250, Protein: 10g, Carbs: 35g, Fat: 8g)
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and balsamic vinaigrette (Calories: 300, Protein: 20g, Carbs: 10g, Fat: 15g)
- Snack: Carrot sticks with tzatziki sauce (Calories: 50, Protein: 2g, Carbs: 10g, Fat: 1g)
- Dinner: Grilled shrimp skewers with quinoa and steamed broccoli (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 15g)
Day 7
- Breakfast: Protein pancakes with sliced bananas and a drizzle of honey (Calories: 300, Protein: 20g, Carbs: 40g, Fat: 8g)
- Lunch: Chicken Caesar salad with grilled chicken breast, romaine lettuce, and Caesar dressing (Calories: 350, Protein: 25g, Carbs: 10g, Fat: 20g)
- Snack: Mixed nuts and dried fruits (Calories: 200, Protein: 5g, Carbs: 20g, Fat: 12g)
- Dinner: Baked tilapia with lemon and herbs, served with quinoa and sautéed spinach (Calories: 350, Protein: 30g, Carbs: 20g, Fat: 15g)
.png)
Enjoy our 100% FREE meal plans!
Hey, Meal Prepper! 👋
We're glad you like our free Listonic meal plans. We know sticking to a healthy diet can be tough with a busy schedule, so we’ve made a free grocery list app to make meal planning and shopping super easy.
Listonic is a top-rated grocery list app that you can download for free to make meal planning even easier. All our meal plans sync seamlessly with the app. Give it a try! 💚
Download the FREE grocery list for this meal plan
Like this meal plan?
Get grocery list*no credit card required
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
