7-Day High-Blood Pressure Meal Plan: 1,500 Calories – A Healthy Eating Guide

7-Day High-Blood Pressure Meal Plan: 1,500 Calories

Day 1

Breakfast: Oatmeal with banana and walnuts

Lunch: Grilled chicken salad with olive oil and lemon juice

Dinner: Baked salmon with roasted vegetables

Snack: Greek yogurt with berries

Day 2

Breakfast: Egg white omelet with spinach and tomatoes

Lunch: Quinoa and black bean burrito

Dinner: Grilled shrimp with brown rice and steamed broccoli

Snack: Apple slices with peanut butter

Day 3

Breakfast: Avocado toast with poached egg

Lunch: Lentil soup with whole grain bread

Dinner: Baked cod with roasted sweet potatoes and asparagus

Snack: Hummus and carrots

Day 4

Breakfast: Smoothie bowl with banana, blueberries, and almond milk

Lunch: Turkey wrap with lettuce, tomato, and avocado

Dinner: Baked chicken with quinoa and steamed green beans

Snack: Celery sticks with almond butter

Day 5

Breakfast: Overnight oats with chia seeds and almond milk

Lunch: Tuna salad with whole grain crackers

Dinner: Grilled salmon with roasted Brussels sprouts and sweet potatoes

Snack: Greek yogurt with berries

Day 6

Breakfast: Egg white omelet with spinach and mushrooms

Lunch: Lentil soup with whole grain bread

Dinner: Baked cod with roasted vegetables

Snack: Apple slices with peanut butter

Day 7

Breakfast: Avocado toast with poached egg

Lunch: Quinoa and black bean burrito

Dinner: Grilled shrimp with brown rice and steamed broccoli

Snack: Hummus and carrots