7-Day High-Protein Meal Plan for High Blood Pressure, Created by a Dietitian

For most people, blood pressure has no noticeable symptoms, but that doesn’t mean it shouldn’t be taken seriously. Having high blood pressure, also called hypertension, increases the risk of stroke and heart disease—two leading causes of death in the United States. If you’re one of the nearly 50% of adults in the United States with high blood pressure, you may be wondering what steps you can take to protect your heart. While there are many potential causes of high blood pressure, including genetics, there are lifestyle and nutrition changes that may help improve your levels. Follow this high-protein meal plan for high blood pressure to get started.

Why This Meal Plan Is Great for You

To help improve blood pressure, we limit nutrients that may worsen your levels and prioritize nutrients that can help. We limit sodium to 1,500 milligrams per day, which is the max the American Heart Association (AHA) recommends for people with high blood pressure. We also limit saturated fat to no more than 14 grams per day, as the AHA recommends limiting saturated fat for overall heart health and prioritizing unsaturated fats from foods like nuts, fish and olive oil. 

To help improve blood pressure, we include a wide array of high-potassium foods. Potassium helps reduce tension in the blood vessels and counteracts the impact of sodium, both of which can help improve blood pressure. The AHA recommends a potassium intake of 3,500 to 5,000 mg of potassium per day to help prevent and treat high blood pressure. Each day in this meal plan provides an average of 3,890 mg of potassium to align with these recommendations. Because of its numerous health benefits, including improving heart health, we include plenty of high-fiber foods from sources such as beans, lentils, whole grains, fruits and vegetables. Each day provides an average of 41 g per day. Though there’s not a lot of evidence on the impact a high-protein diet has on high blood pressure, we know that it’s a nutrient that many people prioritize. Each day provides an average of 106 g of protein per day. 

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.

Protein and Blood Pressure:  

Though the impact of total dietary protein intake on blood pressure is unclear, there is evidence that links eating a wide variety of protein sources with a reduced onset of high blood pressure. Researchers evaluated the variety and quantity of protein intake of over 12,000 adults in China. The participants who ate protein from the widest variety of sources had a reduced risk of developing high blood pressure. That’s some serious motivation to prioritize the satisfying macronutrient. Enjoy protein from sources such as poultry, fish, shellfish, dairy, nuts, seeds, soy and legumes.

Foods to Focus On

• Beans and lentils
• Dairy, particularly yogurt, kefir and cottage cheese
• Poultry
• Lean meat
• Fish
• Shellfish
• Nuts, seeds and nut butters
• Soy (tofu, edamame)
• Fruits
• Vegetables
• Whole grains
• Olive oil
• Avocado
• Herbs and spices

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on Days 2 through 4. 
2. Prepare Baked Banana-Nut Oatmeal Cups to have as a snack throughout the week. 

Day 1

Breakfast (424 calories)

• 1 serving Mixed-Berry Breakfast Smoothie

A.M. Snack (135 calories)

• ½ cup edamame, in pods
• 1 clementine

Lunch (589 calories)

• 1 serving White Bean & Veggie Salad
• 1 cup nonfat plain strained Greek-style yogurt
• 2 Tbsp. chopped walnuts

P.M. Snack (261 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 cup nonfat plain kefir

Dinner (404 calories)

• 1 serving Copycat Olive Garden Pasta e Fagioli
• 1-oz. slice whole-wheat baguette

Meal-Prep Tip: Reserve 3 servings Copycat Olive Garden Pasta e Fagioli to have for lunch on Days 2 through 4. 

Daily Totals: 1,812 calories, 76g fat, 13g saturated fat, 103g protein, 198g carbohydrate, 44g fiber, 1,447mg sodium, 4,109mg potassium

Make it 1,500 calories: Omit edamame at A.M. snack, reduce to ¾ cup yogurt and omit walnuts at lunch and omit kefir at P.M. snack. 

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

Day 2

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (281 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• 1 medium banana

Lunch (369 calories)

• 1 serving Copycat Olive Garden Pasta e Fagioli
• 1 medium orange

P.M. Snack (261 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 cup nonfat plain kefir

Dinner (460 calories)

• 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

Daily Totals: 1,790 calories, 61g fat, 11g saturated fat, 98g protein, 233g carbohydrate, 38g fiber, 1,336mg sodium, 3,955mg potassium

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

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

Day 3

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (105 calories)

• 1 medium banana

Lunch (402 calories)

• 1 serving Copycat Olive Garden Pasta e Fagioli
• 1 medium apple

P.M. Snack (265 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt

Dinner (530 calories)

• 1 serving One-Pot Chicken & Broccoli Pasta

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,782 calories, 50g fat, 13g saturated fat, 106g protein, 244g carbohydrate, 37g fiber, 1,489mg sodium, 3,546mg potassium

Make it 1,500 calories: Change A.M. snack to 1 plum, omit apple at lunch and omit yogurt at P.M. snack. 

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

Day 4

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (105 calories)

• 1 medium banana

Lunch (402 calories)

• 1 serving Copycat Olive Garden Pasta e Fagioli
• 1 medium apple

P.M. Snack (268 calories)

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

Dinner (432 calories)

• 1 serving Sesame Kohlrabi & Chicken Salad

Evening Snack (179 calories)

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

Daily Totals: 1,805 calories, 71g fat, 11g saturated fat, 104g protein, 204g carbohydrate, 40g fiber, 1,444mg sodium, 3,530mg potassium

Make it 1,500 calories: Omit almonds at P.M. snack and omit chopped walnuts and blueberries at evening snack. 

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

Day 5

Breakfast (368 calories)

• 1 serving Tofu Scramble
• 1 medium orange

A.M. Snack (105 calories)

• 1 medium banana

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken breast

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (500 calories)

• 1 serving Black Bean-Quinoa Bowl

Evening Snack (218 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• ½ cup blueberries

Daily Totals: 1,794 calories, 87g fat, 13g saturated fat, 99g protein, 178g carbohydrate, 48g fiber, 1,481mg sodium, 3,789mg potassium

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

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

Day 6

Breakfast (424 calories)

• 1 serving Mixed-Berry Breakfast Smoothie

A.M. Snack (105 calories)

• 1 medium banana

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken breast

P.M. Snack (265 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt

Dinner (406 calories)

• 1 serving Baked Halibut with Brussels Sprouts & Quinoa

Evening Snack (215 calories)

• 1 cup edamame, in pods
• 1 clementine

Daily Totals: 1,812 calories, 70g fat, 14g saturated fat, 121g protein, 195g carbohydrate, 42g fiber, 1,420mg sodium, 4,803mg potassium

Make it 1,500 calories: Omit Baked Banana-Nut Oatmeal Cups at P.M. snack and change evening snack to 1 medium orange. 

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

Day 7

Breakfast (368 calories)

• 1 serving Tofu Scramble
• 1 medium orange

A.M. Snack (281 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• 1 medium banana

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken breast

P.M. Snack (188 calories)

• 20 dry-roasted unsalted almonds
• 4 dried apricot halves

Dinner (434 calories)

• 1 serving Za'atar-Roasted Chicken Tenders & Vegetables with Couscous

Evening Snack (116 calories)

• 1 large apple

Daily Totals: 1,783 calories, 82g fat, 12g saturated fat, 109g protein, 175g carbohydrate, 4,122g fiber, 1,449mg sodium, 3,500mg potassium

Make it 1,500 calories: Omit pistachios at A.M. snack and omit evening snack. 

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