Hypertension meal plan for weight loss
Lose weight and manage hypertension with the Hypertension Meal Plan for Weight Loss. This plan features a variety of low-sodium, nutritious meals like protein-rich salads, vegetable soups, and fruit-based snacks, all designed to support weight loss goals and maintain healthy blood pressure levels.
Meal plan grocery list
Spinach
Mushrooms
Egg whites
Whole grain bread
Chicken breast
Mixed greens
Cherry tomatoes
Cucumbers
Balsamic vinaigrette
Carrot sticks
Hummus
Salmon
Asparagus
Quinoa
Greek yogurt
Strawberries
Granola
Turkey breast
Whole wheat tortilla
Apple
Almond butter
Shrimp
Brown rice
Roasting vegetables
Banana
Walnuts
Black beans
Corn
Bell peppers
Lime
Cilantro
Cottage cheese
Pineapple chunks
Tofu
Broccoli
Snap peas
Cauliflower rice
Mixed bean salad ingredients
Lemon
Tahini
Whole grain crackers
Low-fat cheese
Sweet potatoes
Green beans
Mixed berries
Lentil soup
Cucumber
Cod
Lemon
Herbs
Whole grain cereal
Skim milk
Peaches
Kidney beans
Diced tomatoes
Air-popped popcorn
Greek yogurt
Honey
Sliced almonds
Brussels sprouts
Meal plan overview
The Hypertension Meal Plan for Weight Loss is tailored for individuals looking to lose weight while managing high blood pressure. It includes low-sodium, calorie-conscious meals that are high in nutrients, such as lean proteins, fruits, and vegetables, focusing on both weight reduction and blood pressure control.
This plan offers a balanced approach to weight loss, providing satisfying, heart-healthy meals that aid in managing hypertension.
Foods to eat
- Simple Proteins: Grilled chicken, turkey, or fish.
- Familiar Vegetables: Carrots, peas, and corn.
- Fruit Snacks: Apple slices, banana, or melon.
- Gluten-Free Pasta: With allergen-free sauce.
- Rice Dishes: Plain rice or lightly seasoned with herbs.
✅ Tip
Foods not to eat
- Spicy and Strong-Flavored Foods: Can be off-putting for picky eaters.
- Complicated Dishes: Simple meals are often more appealing.
- Common Allergens: Especially if pickiness is related to food sensitivities.
- Processed Snacks: Often high in additives and low in nutrition.
Main benefits
The Allergen-Free Meal Plan for Picky Eaters caters to those with selective tastes while avoiding common allergens. It incorporates simple yet nutritious foods, offering a variety of flavors and textures to please even the most particular eaters.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a weight loss-focused meal plan while managing hypertension, try these substitutions:
- To reduce calories, cauliflower rice can replace brown rice in stir-fries and bowls.
- For a lower-calorie snack, carrot and cucumber sticks can replace whole grain crackers with hummus.
- To cut down on fat, egg whites can be used instead of whole eggs in breakfast dishes.
- For a lighter protein source, grilled tofu can replace chicken breast in salads.
- For a nutrient-rich swap, zucchini noodles can replace whole wheat pasta in meals.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
These snacks are ideal for managing hypertension while focusing on weight loss:
- Carrot sticks with low-fat ranch dip
- Fresh berries with Greek yogurt
- Apple slices with peanut butter
- Unsalted almonds
- Cucumber and cherry tomatoes with hummus
- Whole grain crackers with avocado
- Grilled zucchini slices
What should I drink on this meal plan?
For hypertension with a focus on weight loss, the ideal beverages include green tea, known for boosting metabolism, and water with lemon to aid in hydration and digestion. Unsweetened almond milk is a great low-calorie choice, and black coffee in moderation can support weight loss efforts. Herbal teas are soothing and calorie-free.
How to get even more nutrients?
Meal plan suggestion
7-Day Hypertension Meal Plan for Weight Loss
Day 1
- Breakfast: Spinach and mushroom omelette made with egg whites, served with whole grain toast (calories: 300, protein: 20g, carbs: 25g, fat: 10g)
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette (calories: 350, protein: 30g, carbs: 15g, fat: 18g)
- Snack: Carrot sticks with hummus (calories: 100, protein: 2g, carbs: 10g, fat: 6g)
- Dinner: Baked salmon with steamed asparagus and quinoa (calories: 400, protein: 30g, carbs: 25g, fat: 15g)
Day 2
- Breakfast: Greek yogurt parfait with sliced strawberries and a sprinkle of granola (calories: 250, protein: 15g, carbs: 30g, fat: 8g)
- Lunch: Turkey and avocado wrap with whole wheat tortilla, served with a side of mixed greens (calories: 400, protein: 25g, carbs: 30g, fat: 15g)
- Snack: Apple slices with almond butter (calories: 150, protein: 2g, carbs: 20g, fat: 7g)
- Dinner: Grilled shrimp skewers with roasted vegetables and brown rice (calories: 450, protein: 25g, carbs: 40g, fat: 12g)
Day 3
- Breakfast: Oatmeal topped with sliced banana and chopped walnuts (calories: 300, protein: 8g, carbs: 40g, fat: 10g)
- Lunch: Quinoa salad with black beans, corn, diced bell peppers, and lime-cilantro dressing (calories: 350, protein: 10g, carbs: 45g, fat: 8g)
- Snack: Cottage cheese with pineapple chunks (calories: 150, protein: 12g, carbs: 15g, fat: 5g)
- Dinner: Stir-fried tofu with broccoli, bell peppers, and snap peas served over cauliflower rice (calories: 400, protein: 15g, carbs: 30g, fat: 18g)
Day 4
- Breakfast: Whole grain toast with mashed avocado and poached eggs (calories: 350, protein: 14g, carbs: 30g, fat: 18g)
- Lunch: Mixed bean salad with cherry tomatoes, red onion, feta cheese, and lemon-tahini dressing (calories: 300, protein: 10g, carbs: 35g, fat: 15g)
- Snack: Whole grain crackers with low-fat cheese (calories: 150, protein: 6g, carbs: 20g, fat: 5g)
- Dinner: Grilled chicken breast with roasted sweet potatoes and steamed green beans (calories: 400, protein: 30g, carbs: 35g, fat: 15g)
Day 5
- Breakfast: Berry smoothie made with spinach, mixed berries, Greek yogurt, and almond milk (calories: 250, protein: 15g, carbs: 30g, fat: 5g)
- Lunch: Lentil soup with a side of whole grain bread (calories: 300, protein: 15g, carbs: 45g, fat: 5g)
- Snack: Sliced cucumber with hummus (calories: 100, protein: 3g, carbs: 10g, fat: 6g)
- Dinner: Baked cod with lemon and herbs, served with quinoa and sautéed spinach (calories: 400, protein: 30g, carbs: 25g, fat: 15g)
Day 6
- Breakfast: Whole grain cereal with skim milk and sliced peaches (calories: 300, protein: 10g, carbs: 40g, fat: 5g)
- Lunch: Turkey chili with kidney beans, diced tomatoes, and bell peppers, served with a green salad (calories: 350, protein: 20g, carbs: 30g, fat: 10g)
- Snack: Air-popped popcorn (calories: 100, protein: 2g, carbs: 20g, fat: 2g)
- Dinner: Grilled vegetable and tofu kebabs with whole wheat couscous (calories: 400, protein: 15g, carbs: 45g, fat: 10g)
Day 7
- Breakfast: Scrambled egg whites with sautéed spinach and whole grain toast (calories: 300, protein: 15g, carbs: 25g, fat: 10g)
- Lunch: Greek salad with grilled shrimp, olives, feta cheese, and lemon-oregano dressing (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
- Snack: Greek yogurt with honey and sliced almonds (calories: 200, protein: 15g, carbs: 20g, fat: 8g)
- Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa (calories: 400, protein: 30g, carbs: 35g, fat: 15g)
Want to learn more?
- Weight management using a meal replacement strategy: meta and pooling analysis from six studies
- Randomized Trial of a High Protein, Partial Meal Replacement Program with or without Alternate Day Fasting: Similar Effects on Weight Loss, Retention Status, Nutritional, Metabolic, and Behavioral Outcomes
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024