Hypertension meal plan for weight loss

Updated on Nov 22, 2024

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

Dry goods

Quinoa

Brown rice

Whole grain bread

Whole wheat tortilla

Whole grain crackers

Whole grain cereal

Granola

Snacks & sweets

Carrot sticks

Hummus

Air-popped popcorn

Mixed berries

Sliced almonds

Meats

Chicken breast

Turkey breast

Fish & seafood

Salmon

Shrimp

Cod

Dairy & eggs

Egg whites

Greek yogurt

Cottage cheese

Low-fat cheese

Skim milk

Fresh grocery

Spinach

Mushrooms

Mixed greens

Cherry tomatoes

Cucumbers

Asparagus

Strawberries

Apple

Banana

Bell peppers

Broccoli

Snap peas

Cauliflower rice

Sweet potatoes

Green beans

Peaches

Lemon

Lime

Cilantro

Herbs

Cans & jars

Black beans

Kidney beans

Diced tomatoes

Corn

Plant based

Tofu

Tahini

Roasting vegetables

Mixed bean salad ingredients

Beverages

Honey

Spices & sauces

Balsamic vinaigrette

Ready meals

Lentil soup

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.

Hypertension meal plan for weight loss exemplary product

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.

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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.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

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.

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Extra tips

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

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.

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 suggestion

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)

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⚠️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.

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