.png)
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.
*no credit card required
This meal plan comes with a FREE grocery list 🎉
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
- Low-Calorie Vegetables: Leafy greens, cucumbers, and bell peppers.
- Lean Protein Sources: Chicken, turkey, fish, and plant-based proteins like tofu.
- Whole Grains: Brown rice, whole wheat pasta, and oats.
- Fruits: Apples, berries, and citrus fruits in moderation.
- Healthy Fats: Avocado, nuts, and olive oil in small quantities.
- Water and Herbal Teas: For hydration and to reduce hunger.
✅ Tip
Focus on portion control and incorporating plenty of fiber-rich foods like fruits, vegetables, and whole grains to promote satiety and support weight loss efforts.
Foods not to eat
- High-Sodium Foods: Salty snacks, processed meats, and fast food.
- High-Calorie Foods: Fried foods, high-fat dairy products, and sugary desserts.
- Refined Carbohydrates: White bread, pastries, and sugary cereals.
- Sugary Beverages: Sodas, sweetened teas, and fruit juices.
Main benefits
The Hypertension Meal Plan for Weight Loss is designed to help reduce blood pressure through a calorie-controlled diet. It includes nutrient-rich, low-sodium foods, and emphasizes portion control, which is key to weight loss and managing hypertension.
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
Focus on buying spinach, chicken breast, and salmon in bulk. Whole grain bread, brown rice, and quinoa are more affordable in larger sizes. Carrot sticks, hummus, and mixed greens can be economical choices. Greek yogurt and cottage cheese are cost-effective when bought in larger containers. Consider making your own granola and almond butter for healthier, budget-friendly options.
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?
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?
Losing weight can be beneficial for reducing blood pressure. Focus on eating plenty of fiber-rich foods such as leafy greens and whole grains which can help you feel full without adding too many calories. Lean proteins like fish or chicken are excellent for building muscle without excess fat. Incorporate healthy fats from sources like avocados to enhance satiety and nutrient absorption without harming your heart health.
Meal plan suggestions
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)
.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?
- 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
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
