White Bean & Veggie Salad: Ali Redmond.
Peach Pie Overnight Oats: Morgan Hunt Glaze.
Lemony Chicken & Rice Soup: Jen Causey.
Photo:White Bean & Veggie Salad: Ali Redmond. Peach Pie Overnight Oats: Morgan Hunt Glaze. Lemony Chicken & Rice Soup: Jen Causey. EatingWell design.
Enjoy an entire month of delicious and simple recipes tailored to improve blood pressure and protect your heart.
Check it out and your heart will thank you!
Though not explicitly linked to better blood pressure, we know that protein is a nutrient many people prioritize.
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
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 differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Snack (206 calories)
Lunch (420 calories)
P.M. 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.
Make it 1,500 calories:Change A.M. snack to 12 cup raspberries and omit chopped walnuts at P.M. snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jaras an evening snack.
Day 3
A.M.
Ali Redmond
Snack (170 calories)
P.M. Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds as an evening snack.
Day 4
P.M. Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
natural peanut butter as an evening snack.
Day 5
P.M. 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 servingCottage Cheese Snack Jaras an evening snack.
Snack (31 calories)
P.M. Make it 1,500 calories:Omit apple at lunch and change P.M. snack to 12 cup sliced cucumbers.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to A.M. snack.
Day 9
Breakfast (346 calories)
A.M.
Snack (337 calories)
Lunch (479 calories)
P.M. 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 34 cup cubed avocado to dinner.
Day 10
Day 11
P.M. 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
P.M. 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
A.M.
Snack (176 calories)
Lunch (443 calories)
P.M. Make it 1,500 calories:Omit pear at lunch and omit evening snack.
Make it 2,000 calories:Add 14 cup chopped walnuts to breakfast.
Make it 1,500 calories:OmitFeta, Egg & Spinach Breakfast Tacoat breakfast and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Week 3
Day 15
Breakfast (302 calories)
A.M. Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Add 14 cup chopped walnuts to the evening snack.
Day 16
A.M. Make it 1,500 calories:Change P.M. snack to 12 blueberries and omit evening snack.
Day 17
P.M. ## Day 18
Breakfast (366 calories)
A.M. Make it 1,500 calories:Change A.M. snack to 12 cup blueberries and omit evening snack.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to the evening snack.
Day 19
A.M.
Snack (116 calories)
P.M. Make it 1,500 calories:Omit yogurt at A.M. snack and change P.M. snack to 14 cup blueberries.
Day 21
A.M. 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.
Make it 1,500 calories:Change A.M. snack to 14 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.
Make it 2,000 calories:Add 1 cup edamame, in pods, to A.M. snack.
Make it 2,000 calories:Add 14 cup chopped walnuts to A.M. snack.
Day 27
A.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to A.M. snack.
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 servingCottage Cheese Snack Jarto the evening snack.
Week 5
Day 29
A.M. ## Day 30
P.M. Make it 1,500 calories:Change A.M. snack to 1 clementine and omit edamame at P.M. snack.
Yes, if its easier to eat the same breakfast or lunch every day, that works!
We no longer provide modifications for 1,200-calorie days in our meal plans.
American Heart Association.Get the Scoop on Sodium and Salt.
American Heart Association.How Potassium Can Help Control High Blood Pressure.
American Heart Association.Managing Blood Pressure with a Heart-Healthy Diet.
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.
American Heart Association.Health Threats from High Blood Pressure.
American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.
