3-Day Weight-Loss Meal Plan for High Blood Pressure

 

  7-Day Weight-Loss Meal Plan           for High Blood Pressure

Enjoying these delicious heart-healthy meals and snacks while achieving your weight-loss goals.

Heart-Healthy Foods to Focus On:

Though looking your sodium consumption is essential for wholesome blood stress, focusing on ingredients to eat greater of is simply as useful. Incorporating standards of the DASH diet and ingesting extra meals excessive in potassium, magnesium and calcium all play a position in reducing and maintaining healthy blood stress. Some ingredients to contain encompass:

Dark leafy vegetables

Cruciferous vegetables, like broccoli, Brussels sprouts, cabbage and cauliflower

Beets

Potato, candy potato and wintry weather squash

Banana

Pears

Apples

Plums

Berries (raspberries, strawberries, blackberries and blueberries)

Unsweetened dairy (plain yogurt, kefir)

Whole grains (quinoa, oats, entire wheat, brown rice, bulgur and extra)

Beans and lentils

Lean protein

Avocado

Olive oil

Nuts and seeds, inclusive of minimally processed natural nut butters

Fatty fish (salmon, tuna, mackerel, sardines)

Day 1

Breakfast (347 energy)

1 cup nonfat plain strained yogurt, which includes Greek-fashion

½ cup chopped cherries

¼ cup sliced almonds

A.M. Snack (129 calories)

1 massive bell pepper, sliced

3 Tbsp. Hummus

Lunch (376 energy)

1 serving Cucumber Sandwich with Cotija & Lime

½ cup edamame, in pods

1 medium apple

P.M. Snack (203 energy)

1 medium banana

1 Tbsp. Almond butter

Dinner (433 calories)

1 serving Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette

½ cup cooked quinoa

Daily Totals: 1,488 energy, 59g fats, 94g protein, 158g carbohydrate, 33g fiber, 970mg sodium

Make it 1,two hundred energy: Reduce to at least one Tbsp. Sliced almonds at breakfast plus leave out almond butter at P.M. Snack and quinoa at dinner.

Make it 2,000 energy: Increase to three Tbsp. Almond butter at P.M. Snack, add 1 serving Greek Salad with Avocado to dinner, and add 1 medium peach as an night snack.

Day 2

Breakfast (353 calories)

1 serving Raspberry-Vanilla Overnight Oats

2 Tbsp. Chopped walnuts

A.M. Snack (62 calories)

1 cup blackberries

Lunch (380 calories)

1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

1 cup low-fats undeniable kefir

P.M. Snack (285 calories)

1 serving No-Bake Granola Bars

Dinner (413 energy)

1 serving Quick Chicken Fajitas

Daily Totals: 1,493 calories, 59g fat, 69g protein, 187g carbohydrate, 30g fiber, 1,284mg sodium

Make it 1,200 calories: Reduce to 3/4 cup low-fat undeniable kefir at lunch and alternate P.M. Snack to at least one/four cup blueberries.

Make it 2,000 energy: Add 1/four cup unsalted dry-roasted almonds to A.M. Snack, upload 1 plum to lunch, and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

Breakfast (295 calories)

1 serving Pineapple Green Smoothie

A.M. Snack (285 energy)

1 serving No-Bake Granola Bars

Lunch (380 calories)

1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

1 cup low-fats plain kefir

P.M. Snack (ninety five energy)

1 medium apple

Dinner (426 energy)

1 serving One-Pan Pork Tenderloin with Heirloom Tomato & Shallot Confit

½ cup cooked brown rice

Daily Totals: 1,481 calories, 42g fats, 81g protein, 206g carbohydrate, 32g fiber, 1,161mg sodium

Make it 1,two hundred calories: Change A.M. Snack to at least one medium banana and pass over kefir at lunch.

Make it 2,000 energy: Add 2 huge hard-boiled eggs to breakfast, and upload 1 serving Everything Bagel Avocado Toast and a pair of Tbsp. Herbal peanut butter to P.M. Snack.