🗓️ 7-Day Blood Pressure-Friendly Meal Plan
Day 1
Breakfast:
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Oatmeal topped with sliced bananas, cinnamon, and ground flaxseed
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1 cup of unsweetened almond milk
Lunch:
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Quinoa salad with cherry tomatoes, cucumbers, black beans, parsley, and lemon-olive oil dressing
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1 small apple
Dinner:
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Grilled salmon
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Roasted sweet potatoes
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Steamed broccoli
Snack:
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A handful of unsalted almonds + hibiscus tea
Day 2
Breakfast:
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Greek yogurt with mixed berries and chia seeds
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1 slice whole grain toast with avocado
Lunch:
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Whole wheat wrap with hummus, grilled chicken, mixed greens, and bell peppers
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Carrot sticks
Dinner:
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Turkey and zucchini meatballs
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Garlic cauliflower mash
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Steamed green beans
Snack:
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Sliced pear with 1 tbsp almond butter
Day 3
Breakfast:
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Scrambled egg whites with spinach, tomatoes, and mushrooms
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1 slice Ezekiel bread
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Orange slices
Lunch:
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Lentil and vegetable soup
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Mixed greens salad with lemon vinaigrette
Dinner:
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Baked tofu stir-fry with broccoli, snow peas, and brown rice
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Low-sodium tamari for flavor
Snack:
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Cucumber and celery sticks with hummus
Day 4
Breakfast:
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Chia pudding made with almond milk, topped with kiwi and blueberries
Lunch:
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Chickpea and avocado salad
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1 slice whole grain bread
Dinner:
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Grilled chicken breast
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Roasted Brussels sprouts
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Quinoa with herbs
Snack:
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A few walnuts + a small apple
Day 5
Breakfast:
-
Smoothie with spinach, frozen berries, banana, almond milk, and flaxseed
Lunch:
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Baked sweet potato stuffed with black beans, corn, diced tomato, and avocado
Dinner:
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Seared cod with lemon-garlic seasoning
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Wild rice
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Steamed carrots
Snack:
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Air-popped popcorn with olive oil drizzle
Day 6
Breakfast:
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Overnight oats with unsweetened almond milk, cinnamon, chia seeds, and diced peaches
Lunch:
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Grilled veggie wrap with zucchini, bell peppers, mushrooms, and hummus
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Side of sliced melon
Dinner:
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Veggie chili with kidney beans and lentils
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Side of sautéed spinach with garlic
Snack:
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Low-fat cottage cheese with pineapple chunks
Day 7
Breakfast:
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Two poached eggs
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Sliced avocado on whole grain toast
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1 small banana
Lunch:
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Farro bowl with roasted veggies (eggplant, squash, red onions) and chickpeas
Dinner:
-
Baked lemon herb chicken
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Mashed sweet potatoes
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Steamed asparagus
Snack:
-
Sliced cucumbers + unsalted sunflower seeds
💡 Tips for Success:
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Hydration: Drink plenty of water and include unsweetened herbal teas like hibiscus or green tea.
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Sodium: Keep total daily sodium intake under 2,000 mg—use herbs, garlic, lemon, and vinegar for flavor.
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Meal Prep: Prep grains, chop veggies, and portion out snacks on Sundays to make weekday meals easier.
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Mindful Eating: Eat slowly, chew thoroughly, and avoid screens during meals to enhance digestion and satiety.
🛒 7-Day DASH Diet Grocery List
🥦 Produce (Fruits & Vegetables)
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Bananas (4–5)
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Apples (2–3)
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Oranges (2)
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Pears (2)
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Blueberries (1 cup or 1 pint)
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Strawberries or mixed berries (1 cup)
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Peaches (1–2)
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Kiwi (2)
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Pineapple chunks (fresh or canned in juice)
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Lemons (3)
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Avocados (4–5)
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Cherry tomatoes (1 pint)
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Roma tomatoes (3–4)
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Cucumber (2)
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Carrots (1 bag)
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Celery (1 bunch)
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Baby spinach (1 large container)
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Kale or mixed greens (1 bag)
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Broccoli (2 heads or 1 large bag florets)
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Cauliflower (1 head or 1 bag florets)
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Brussels sprouts (1 lb)
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Green beans (fresh or frozen, 1 bag)
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Bell peppers (3–4)
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Zucchini (2–3)
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Mushrooms (1 pack)
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Sweet potatoes (4–5)
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Red onion (1–2)
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Garlic (1 bulb)
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Yellow onion (2)
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Asparagus (1 bunch)
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Fresh herbs (parsley, cilantro, basil)
🥩 Protein
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Salmon fillets (2)
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Cod or white fish fillets (2)
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Chicken breasts (4)
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Ground turkey (1 lb)
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Eggs (1 dozen)
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Egg whites (carton, optional)
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Tofu (1–2 blocks)
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Greek yogurt (unsweetened, 32 oz)
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Low-fat cottage cheese (1 container)
🥫 Pantry Staples & Canned Goods
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Old-fashioned oats
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Quinoa
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Brown rice
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Wild rice
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Farro or barley
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Low-sodium lentils (canned or dry)
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Low-sodium black beans
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Low-sodium kidney beans
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Low-sodium chickpeas
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Low-sodium vegetable or chicken broth
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No-salt-added tomato sauce (1 can)
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Olive oil (extra virgin)
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Apple cider vinegar or balsamic vinegar
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Low-sodium tamari or coconut aminos
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No-salt seasoning blends (e.g., Mrs. Dash)
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Ground flaxseed
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Chia seeds
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Almond butter or peanut butter (unsweetened)
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Unsalted almonds or walnuts
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Unsalted sunflower seeds
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Air-popped popcorn kernels
🍞 Grains & Breads
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100% whole grain or sprouted bread (e.g., Ezekiel bread)
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Whole wheat or low-sodium wraps
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Low-sugar whole grain cereal (e.g., bran flakes)
🧃 Refrigerated & Frozen
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Unsweetened almond milk (or oat/soy milk)
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Frozen mixed berries
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Frozen spinach or stir-fry veggie mix (optional)
🧂 Spices & Seasonings
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Black pepper
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Cinnamon
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Garlic powder
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Onion powder
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Turmeric
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Cumin
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Italian seasoning
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Chili powder
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Cayenne pepper (optional)
☕ Beverages
-
Herbal teas (hibiscus, green, chamomile)
-
Lemon water (make fresh)
-
Filtered water or sparkling water (unsweetened)
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