You Just Found Out You Have High Blood Pressure—Try This Easy 30 Day Meal Plan

Whether you just found out you have high blood pressure or have been dealing with elevated numbers for a while, this easy 30-day meal plan for high blood pressure can help. Enjoy an entire month of delicious and simple recipes tailored to improve blood pressure and protect your heart. You’ll find tons of one-pot and sheet-pan meals for easy clean-up, meal-prep tips throughout and three different calorie levels to choose from. Check it out and your heart will thank you!

Why This Meal Plan Is Great for You

To help improve blood pressure levels, we capped the sodium in this plan at 1,500 milligrams (mg) per day, which the American Heart Association (AHA) recommends as the idea limit for most adults. When eaten in excess, sodium pulls water into the blood vessels, causing an increase in total blood volume and elevated blood pressure. While we reduce total sodium, we made sure to include plenty of high-potassium foods, such as bananas, dairy, sweet potato, spinach and more. Potassium can help counteract the effect of sodium and eases tension in the blood vessels. 

To protect the heart, we capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, such as salmon and tuna. When eaten in large amounts, saturated fat can increase LDL cholesterol, resulting in narrower arteries and an increased risk of developing heart disease and high blood pressure. We do, however, include plenty of fiber—an all-star nutrient that can help improve heart health, healthy weight maintenance and improve gut health. Fiber recommendations range from 25 grams for women to 38 grams for men. In this plan, each day provides an average of 42 grams of fiber. Though not explicitly linked to better blood pressure, we know that protein is a nutrient many people prioritize. Each day provides an average of 99 grams of protein. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Peach Pie Overnight Oats to have for breakfast on days 2 through 5. 
2. Prepare Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the month.
3. Make Lemony Chicken & Rice Soup to have for lunch on days 2 through 5. 

Day 1

Breakfast (459 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (420 calories)

P.M. Snack (274 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (436 calories)

Daily Totals: 1,796 calories, 91g fat, 14g saturated fat, 92g protein, 175g carbohydrate, 43g fiber, 1,406mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit chopped walnuts at P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch. 

Day 2

Breakfast (389 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (492 calories)

P.M. Snack (274 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (476 calories)

Daily Totals: 1,837 calories, 72g fat, 10g saturated fat, 114g protein, 199g carbohydrate, 41g fiber, 1,495mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup raspberries and omit chopped walnuts at P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.

Day 3

Breakfast (389 calories)

A.M. Snack (170 calories)

Lunch (492 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (491 calories)

Daily Totals: 1,849 calories, 69g fat, 14g saturated fat, 117g protein, 196g carbohydrate, 44g fiber, 1,352mg sodium.

Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. 

Day 4

Breakfast (389 calories)

A.M. Snack (170 calories)

Lunch (492 calories)

P.M. Snack (296 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 small banana

Dinner (501 calories)

Daily Totals: 1,848 calories, 80g fat, 12g saturated fat, 93g protein, 207g carbohydrate, 48g fiber, 1,345mg sodium.

Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack. 

Day 5

Breakfast (389 calories)

A.M. Snack (170 calories)

Lunch (492 calories)

P.M. Snack (270 calories)

• ¼ cup dry-roasted unsalted almonds
• ¾ cup blueberries

Dinner (514 calories)

Daily Totals: 1,834 calories, 75g fat, 11g saturated fat, 112g protein, 196g carbohydrate, 44g fiber, 1,453mg sodium.

Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack. 

Day 6

Breakfast (584 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (360 calories)

P.M. Snack (274 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (391 calories)

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night. 

Daily Totals: 1,816 calories, 107g fat, 13g saturated fat, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit chopped walnuts at P.M. snack. 

Make it 2,000 calories: Reduce to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.

Day 7

Breakfast (584 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (360 calories)

P.M. Snack (274 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (391 calories)

Daily Totals: 1,816 calories, 107g fat, 13g saturated fat, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit chopped walnuts at P.M. snack. 

Make it 2,000 calories: Reduce to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on days 9 through 13. 
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 9 through 12. 

Day 8

Breakfast (584 calories)

A.M. Snack (31 calories)

Lunch (420 calories)

P.M. Snack (179 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 Tbsp. chopped walnuts

Dinner (576 calories)

Daily Totals: 1,790 calories, 83g fat, 13g saturated fat, 68g protein, 220g carbohydrate, 47g fiber, 1,175mg sodium.

Make it 1,500 calories: Omit apple at lunch and change P.M. snack to ½ cup sliced cucumbers. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 9

Breakfast (346 calories)

A.M. Snack (337 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 large pear

Lunch (479 calories)

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (440 calories)

Meal-Prep Tip: Reserve leftover Creamy Chicken Florentine Casserole to have for dinner tomorrow night. 

Daily Totals: 1,802 calories, 78g fat, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium.

Make it 1,500 calories: Omit almonds at A.M. snack and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add ¾ cup cubed avocado to dinner.

Day 10

Breakfast (346 calories)

A.M. Snack (337 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 large pear

Lunch (479 calories)

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (440 calories)

Daily Totals: 1,802 calories, 78g fat, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium.

Make it 1,500 calories: Omit almonds at A.M. snack and omit peanut butter at P.M. snack.

Day 11

Breakfast (346 calories)

A.M. Snack (170 calories)

Lunch (479 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (464 calories)

Evening Snack (131 calories)

Daily Totals: 1,796 calories, 76g fat, 13g saturated fat, 110g protein, 185g carbohydrate, 35g fiber, 1,136mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 cup edamame, in pods, to the evening snack.

Day 12

Breakfast (346 calories)

A.M. Snack (170 calories)

Lunch (479 calories)

P.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (557 calories)

Meal-Prep Tip: Reserve 2 servings Chicken Fajita Soup to have for lunch on days 13 & 14. 

Daily Totals: 1,820 calories, 87g fat, 13g saturated fat, 104g protein, 175g carbohydrate, 44g fiber, 1,491mg sodium.

Make it 1,500 calories: Omit banana at lunch and omit almonds at P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 13

Breakfast (346 calories)

A.M. Snack (176 calories)

• 1 sliced sprouted wheat bread, toasted
• 1 Tbsp. natural peanut butter

Lunch (443 calories)

P.M. Snack (170 calories)

Dinner (472 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,813 calories, 55g fat, 8g saturated fat, 103g protein, 241g carbohydrate, 56g fiber, 1,462mg sodium.

Make it 1,500 calories: Omit pear at lunch and omit evening snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to breakfast. 

Day 14

Breakfast (459 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (443 calories)

P.M. Snack (170 calories)

Dinner (412 calories)

Evening Snack (95 calories)

Daily Totals: 1,786 calories, 68g fat, 13g saturated fat, 103g protein, 209g carbohydrate, 46g fiber, 1,433mg sodium.

Make it 1,500 calories: Omit Feta, Egg & Spinach Breakfast Taco at breakfast and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Prepare Three Bean Chili to have for lunch on days 16 through 19

Day 15

Breakfast (302 calories)

A.M. Snack (200 calories)

Lunch (492 calories)

P.M. Snack (170 calories)

Dinner (474 calories)

Evening Snack (142 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 cup sliced strawberries

Meal-Prep Tip: Reserve 4 servings Three-Bean Chili to have for lunch on days 16 through 19.

Daily Totals: 1,780 calories, 71g fat, 14g saturated fat, 113g protein, 190g carbohydrate, 58g fiber, 1,429mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to the evening snack. 

Day 16

Breakfast (584 calories)

A.M. Snack (122 calories)

Lunch (358 calories)

P.M. Snack (170 calories)

Dinner (405 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,815 calories, 84g fat, 13g saturated fat, 106g protein, 178g carbohydrate, 38g fiber, 1,252mg sodium.

Make it 1,500 calories: Change P.M. snack to ½ blueberries and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 17

Breakfast (584 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (358 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (454 calories)

Meal-Prep Tip: Reserve leftover Pesto Chicken & Cannellini Bean Soup to have for dinner tomorrow night. 

Daily Totals: 1,778 calories, 99g fat, 14g saturated fat, 89g protein, 158g carbohydrate, 39g fiber, 1,481mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.

Day 18

Breakfast (366 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ¼ cup chopped walnuts
• ½ cup blueberries

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (358 calories)

P.M. Snack (170 calories)

Dinner (548 calories)

Evening Snack (62 calories)

Daily Totals: 1,809 calories, 87g fat, 14g saturated fat, 109g protein, 161g carbohydrate, 44g fiber, 1,438mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 19

Breakfast (584 calories)

A.M. Snack (116 calories)

• ¾ cup nonfat plain strained Greek-style yogurt
• ¼ cup raspberries

Lunch (358 calories)

P.M. Snack (214 calories)

• 1 cup edamame, in pods
• 1 clementine

Dinner (544 calories)

Daily Totals: 1,815 calories, 76g fat, 14g saturated fat, 109g protein, 199g carbohydrate, 36g fiber, 1,208mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 20

Breakfast (584 calories)

A.M. Snack (116 calories)

• ¾ cup nonfat plain strained Greek-style yogurt
• ¼ cup raspberries

Lunch (331 calories)

P.M. Snack (214 calories)

• 1 cup edamame, in pods
• 1 clementine

Dinner (406 calories)

Evening Snack (131 calories)

Daily Totals: 1,782 calories, 82g fat, 14g saturated fat, 100g protein, 190g carbohydrate, 37g fiber, 1,130mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack and omit edamame, in pods, at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 21

Breakfast (459 calories)

A.M. Snack (196 calories)

• ¾ cup edamame, in pods
• 1 medium orange

Lunch (331 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (490 calories)

Evening Snack (131 calories)

Daily Totals: 1,813 calories, 93g fat, 14g saturated fat, 90g protein, 176g carbohydrate, 37g fiber, 1,428mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 medium banana to lunch and 1 medium apple to P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on days 23 through 25. 
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 23 through 26.

Day 22

Breakfast (584 calories)

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter 

Lunch (420 calories)

P.M. Snack (170 calories)

Dinner (409 calories)

Daily Totals: 1,783 calories, 86g fat, 14g saturated fat, 103g protein, 169g carbohydrate, 31g fiber, 1,051mg sodium.

Make it 1,500 calories: Change A.M. snack to ¼ cup blueberries and omit banana at lunch.

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack and add 1 large pear as an evening snack.

Day 23

Breakfast (419 calories)

A.M. Snack (122 calories)

Lunch (393 calories)

P.M. Snack (170 calories)

Dinner (494 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,804 calories, 90g fat, 13g saturated fat, 87g protein, 176g carbohydrate, 34g fiber, 1,253mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 cup edamame, in pods, to A.M. snack.

Day 24

Breakfast (419 calories)

A.M. Snack (122 calories)

Lunch (393 calories)

P.M. Snack (170 calories)

Dinner (493 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken & White Bean Stew to have for dinner tomorrow night. 

Daily Totals: 1,803 calories, 70g fat, 11g saturated fat, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack. 

Make it 2,000 calories: Add 1 cup edamame, in pods, to A.M. snack.

Day 25

Breakfast (419 calories)

A.M. Snack (122 calories)

Lunch (393 calories)

P.M. Snack (170 calories)

Dinner (493 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,803 calories, 70g fat, 11g saturated fat, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack. 

Make it 2,000 calories: Add 1 medium apple to lunch and add 1 medium pear to evening snack.

Day 26

Breakfast (459 calories)

A.M. Snack (116 calories)

• ¾ cup nonfat plain strained Greek-style yogurt
• ¼ cup raspberries

Lunch (393 calories)

P.M. Snack (214 calories)

• 1 cup edamame, in pods
• 1 clementine

Dinner (376 calories)

Evening Snack (248 calories)

• ¼ cup dry-roasted unsalted almonds
• ½ cup blueberries

Daily Totals: 1,807 calories, 71g fat, 11g saturated fat, 109g protein, 207g carbohydrate, 39g fiber, 1,475mg sodium.

Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at P.M. snack and omit almonds at evening snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack.

Day 27

Breakfast (584 calories)

A.M. Snack (95 calories)

Lunch (420 calories)

P.M. Snack (170 calories)

Dinner (529 calories)

Daily Totals: 1,798 calories, 79g fat, 13g saturated fat, 105g protein, 187g carbohydrate, 34g fiber, 1,262mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange, omit banana at lunch and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.

Day 28

Breakfast (459 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (420 calories)

P.M. Snack (214 calories)

• 1 cup edamame, in pods
• 1 clementine

Dinner (458 calories)

Evening Snack (42 calories)

Daily Totals: 1,800 calories, 78g fat, 13g saturated fat, 97g protein, 196g carbohydrate, 36g fiber, 1,498mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit edamame at P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar to the evening snack.

Week 5

Day 29

Breakfast (584 calories)

A.M. Snack (62 calories)

Lunch (466 calories)

P.M. Snack (170 calories)

Dinner (523 calories)

Meal-Prep Tip: Reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow night. 

Daily Totals: 1,805 calories, 87g fat, 15g saturated fat, 78g protein, 200g carbohydrate, 37g fiber, 1,257mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie  and change A.M. snack to 1 medium apple. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 30

Breakfast (459 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (466 calories)

P.M. Snack (157 calories)

• ¾ cup edamame, in pods
• ¼ cup blueberries

Dinner (523 calories)

Daily Totals: 1,810 calories, 92g fat, 17g saturated fat, 85g protein, 181g carbohydrate, 38g fiber, 1,500mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit edamame at P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.

Heart-Healthy Foods to Focus On:

• Fruits
• Vegetables
• Whole grains
• Beans
• Lentils
• Olive oil 
• Avocado
• Nonfat and low-fat dairy
• Poultry
• Fish
• Eggs
• Lean cuts of meat
• Herbs and spices

Strategies to Improve Blood Pressure: 

• Eat More Potassium-Rich Foods: Potassium helps reduce the impact sodium can have on blood pressure and eases tension in the blood vessels. High-potassium foods include dark leafy greens, apricots, dairy, salmon, avocado and sweet potato.
• Focus on Fiber: Named our number one nutrient to help lower cholesterol, a fiber-rich diet can help protect the heart. High-fiber foods include beans, lentils, fruits, vegetables, whole grains, nuts and seeds. 
• Exercise: Regular physical activity can helpreduce blood pressure. The American Heart Association recommends a goal of 150 minutes per week of moderate-intensity exercise, such as a brisk walk. Check out our The Best Walking Plan to Lower Blood Pressure to get started. 
• Reduce Saturated Fat: Saturated fat can raise LDL cholesterol, which increases the risk of developing heart disease. Reduce your intake of foods rich in saturated fats, such as high-fat dairy, cheese and fatty cuts of red meat and instead prioritize unsaturated fats, found in olive oil, nuts and seeds.