30-Day High-Fiber Meal Plan for High Blood Pressure, Created by a Dietitian

If you have high blood pressure, you’ve probably been told to limit your sodium intake and maybe increase your physical activity, too. While cutting back on sodium is a helpful strategy, there’s an underrated nutrient you should be eating more of for healthy blood pressure: fiber. In this 30-day high-fiber meal plan for high blood pressure, we map out an entire month of fiber-rich meals and snacks tailored to support a healthy heart. Whether you currently have high blood pressure or are looking to reduce your risk, this heart-healthy meal plan is here to help. Let’s get started, your heart will thank you. 

Why This Meal Plan Is Great for You

To support healthy blood pressure, we capped the sodium at 1,500 milligrams per day, as recommended by the American Heart Association. Because sodium pulls water into the blood vessels, it increases the total blood volume. This increase in volume causes the heart to work harder and can damage blood vessels over time, which increases the risk of heart disease. To help reduce blood pressure, we also incorporated many potassium-rich foods, such as bananas, white beans, salmon, yogurt and dark leafy greens. Potassium helps pull sodium out of the body and eases tension in the blood vessels. We also limited saturated fat to 14 grams per day, with an upper limit of up to 20 grams on days we include fatty fish, like salmon. A high intake of saturated fat may lead to high cholesterol levels and increase the risk of heart disease. 

To help protect the heart, we include plenty of fiber, with each day providing an average of 39 grams. Fiber has many health benefits, including improving cholesterol and blood pressure. It’s also linked to weight loss, improved satiety and better digestion. While fiber is the focus of this healthy blood pressure meal plan, we didn’t forget about protein. While total protein intake doesn’t have a clear connection to blood pressure, we know that it’s a nutrient many people prioritize. Each day provides an average of 96 grams of protein. 

We set this meal plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories per day to support this 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 Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the week.
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 2 through 5. 
3. Make Carrot Cake Energy Bites to have as a snack throughout the week.

Day 1

Breakfast (376 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 cup low-fat plain kefir

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites 

Lunch (414 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 (5.3-oz) container nonfat plain strained Greek-style yogurt

P.M. Snack (131 calories)

• 1 large pear

Dinner (447 calories)

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

Evening Snack (301 calories)

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

Daily Totals: 1,812 calories, 72g fat, 11g saturated fat, 95g protein, 211g carbohydrate, 44g fiber, 1,403mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl to P.M. snack.

Day 2

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts 

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites 

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (456 calories)

• 1 serving Chicken & Broccoli Stir-Fry 
• ½ cup cooked brown rice

Daily Totals: 1,787 calories, 78g fat, 11g saturated fat, 90g protein, 199g carbohydrate, 32g fiber, 1,315mg sodium.

Make it 1,500 calories: Change A.M. snack to ¼ cup blueberries and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 medium apple to lunch and increase to 2 Tbsp. peanut butter at P.M. snack.

Day 3

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts 

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites 

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (503 calories)

• 1 serving Chickpea & Quinoa Grain Bowl

Daily Totals: 1,804 calories, 74g fat, 10g saturated fat, 86g protein, 220g carbohydrate, 40g fiber, 1,346mg sodium.

Make it 1,500 calories: Change A.M. snack to ¼ cup blueberries and change P.M. snack to ½ cup sliced cucumbers. 

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

Day 4

Breakfast (376 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 cup low-fat plain kefir

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites 

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (504 calories)

• 1 serving Easy Fish Tacos with Kiwi Salsa

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,803 calories, 83g fat, 12g saturated fat, 90g protein, 182g carbohydrate, 30g fiber, 1,468mg sodium.

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

Make it 2,000 calories: Increase to 4 Tbsp. almonds at P.M. snack and add 1 medium apple to the evening snack.

Day 5

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts 

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites 

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (131 calories)

• 1 large pear

Dinner (558 calories)

• 1 serving Apricot-Glazed Chicken with Quinoa Pilaf

Daily Totals: 1,810 calories, 75g fat, 10g saturated fat, 83g protein, 220g carbohydrate, 35g fiber, 1,310mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries. 

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

Day 6

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts 

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites 

Lunch (414 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 (5.3-oz) container nonfat plain strained Greek-style yogurt

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (455 calories)

• 1 serving Balsamic Steak & Mushroom Skewers 
• 1 serving Roasted Sweet Potatoes with Citrus-Maple Glaze

Daily Totals: 1,777 calories, 78g fat, 14g saturated fat, 94g protein, 194g carbohydrate, 34g fiber, 1,308mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries. 

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

Day 7

Breakfast (376 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 cup low-fat plain kefir

A.M. Snack (144 calories)

• 3 servings Carrot Cake Energy Bites 

Lunch (422 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium orange

P.M. Snack (247 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 3 Tbsp. sliced almonds

Dinner (505 calories)

• 1 serving Chickpea Pasta with Mushrooms & Kale
• 1 serving Cacio e Pepe Kale Salad

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,825 calories, 83g fat, 14g saturated fat, 76g protein, 220g carbohydrate, 49g fiber, 1,352mg sodium.

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

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

Week 2

How to Meal-Prep Your Week of Meals:

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on days 9 through 12. 
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 9 through 12.
3. Make Blueberry-Pecan Energy Balls to have throughout the week. 

Day 8

Breakfast (421 calories)

• 1 serving Anti-Inflammatory Cherry, Beet & Kale Smoothie

A.M. Snack (202 calories)

• 2 servings Blueberry-Pecan Energy Balls

Lunch (422 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium orange

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (441 calories)

• 1 serving Sheet-Pan Teriyaki Salmon with Green Beans

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,801 calories, 69g fat, 11g saturated fat, 79g protein, 238g carbohydrate, 43g fiber, 1,068mg sodium.

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

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

Day 9

Breakfast (480 calories)

• 1 serving Overnight Oats with Chia Seeds
• 1 medium apple

A.M. Snack (202 calories)

• 2 servings Blueberry-Pecan Energy Balls

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (440 calories)

• 1 serving Creamy Chicken Florentine Casserole
• 2 cups mixed greens
• 1 serving Italian Dressing

Evening Snack (131 calories)

• 1 large pear

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

Daily Totals: 1,811 calories, 86g fat, 14g saturated fat, 87g protein, 188g carbohydrate, 40g fiber, 1,438mg sodium.

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

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

Day 10

Breakfast (480 calories)

• 1 serving Overnight Oats with Chia Seeds
• 1 medium apple

A.M. Snack (202 calories)

• 2 servings Blueberry-Pecan Energy Balls

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (440 calories)

• 1 serving Creamy Chicken Florentine Casserole
• 2 cups mixed greens
• 1 serving Italian Dressing

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,811 calories, 86g fat, 14g saturated fat, 87g protein, 188g carbohydrate, 40g fiber, 1,438mg sodium.

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

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

Day 11

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (202 calories)

• 2 servings Blueberry-Pecan Energy Balls

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (247 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 3 Tbsp. sliced almonds

Dinner (489 calories)

• 1 serving Spaghetti with Creamy Lemon-Spinach Sauce

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,796 calories, 100g fat, 14g saturated fat, 72g protein, 169g carbohydrate, 35g fiber, 1,212mg sodium.

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

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

Day 12

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (202 calories)

• 2 servings Blueberry-Pecan Energy Balls

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (436 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,788 calories, 103g fat, 14g saturated fat, 97g protein, 132g carbohydrate, 32g fiber, 1,438mg sodium.

Make it 1,500 calories: Reduce to 1 serving Blueberry-Pecan Energy Balls at A.M. snack and omit evening snack.

Make it 2,000 calories: Increase to 4 Tbsp. sliced almonds at P.M. snack and add 1 medium apple to the evening snack.

Day 13

Breakfast (421 calories)

• 1 serving Anti-Inflammatory Cherry, Beet & Kale Smoothie

A.M. Snack (202 calories)

• 2 servings Blueberry-Pecan Energy Balls

Lunch (417 calories)

• 1 serving Avocado Tuna Salad
• 1 cup blueberries

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (428 calories)

• 1 serving Butternut Squash & Black Bean Enchiladas

Evening Snack (121 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup raspberries 

Daily Totals: 1,792 calories, 72g fat, 13g saturated fat, 66g protein, 237g carbohydrate, 41g fiber, 1,359mg sodium.

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

Make it 2,000 calories: Increase to 2 Tbsp. peanut butter at P.M. snack and add 3 Tbsp. sliced almonds to the evening snack.

Day 14

Breakfast (421 calories)

• 1 serving Anti-Inflammatory Cherry, Beet & Kale Smoothie

A.M. Snack (202 calories)

• 2 servings Blueberry-Pecan Energy Balls

Lunch (417 calories)

• 1 serving Avocado Tuna Salad
• 1 cup blueberries

P.M. Snack (180 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 Tbsp. sliced almonds

Dinner (454 calories)

• 1 serving 5-Ingredient Roasted Lemon Chicken & Vegetables
• ½ cup cooked quinoa

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,809 calories, 67g fat, 11g saturated fat, 83g protein, 238g carbohydrate, 38g fiber, 1,297mg sodium.

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

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

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 16 through 19.
2. Prepare Anti-Inflammatory Energy Balls to have as a snack throughout the week.

Day 15

Breakfast (405 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (422 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium orange

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (450 calories)

• 1 serving Lemon-Herb Salmon with Caponata & Farro

Daily Totals: 1,788 calories, 95g fat, 16g saturated fat, 89g protein, 158g carbohydrate, 42g fiber, 1,494mg sodium.

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

Make it 2,000 calories: Add 1 clementine to A.M. snack and add 1 serving Cottage Cheese-Berry Bowl to the evening snack.

Day 16

Breakfast (311 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries (or other fruit of your choosing)
• ¼ cup sliced almonds
• 1 serving No-Added-Sugar Chia Jam

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (389 calories)

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

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (624 calories)

• 1 serving Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)
• 1 serving Simplest Spinach Salad

Meal-Prep Tip: Reserve leftover Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken) to have for dinner tomorrow night. 

Daily Totals: 1,800 calories, 77g fat, 13g saturated fat, 130g protein, 148g carbohydrate, 33g fiber, 1,334mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.

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

Day 17

Breakfast (384 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (389 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 (508 calories)

• 1 serving Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)
• 2 cups mixed greens
• 1 serving Italian Dressing

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,785 calories, 80g fat, 13g saturated fat, 120g protein, 156g carbohydrate, 36g fiber, 1,432mg sodium.

Make it 1,500 calories: Omit yogurt at breakfast, change P.M. snack to 1 medium banana and omit evening snack.

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

Day 18

Breakfast (311 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries (or other fruit of your choosing)
• ¼ cup sliced almonds
• 1 serving No-Added-Sugar Chia Jam

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (389 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 (623 calories)

• 1 serving Hawaiian Steak Fajitas with Grilled Pineapple Salsa
• 1 serving Guacamole Chopped Salad

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,794 calories, 94g fat, 14g saturated fat, 106g protein, 145g carbohydrate, 39g fiber, 1,464mg sodium.

Make it 1,500 calories: Omit sliced almonds at breakfast and change P.M. snack to ½ cup blueberries. 

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add ¼ cup blueberries to the P.M. snack.

Day 19

Breakfast (384 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (389 calories)

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

P.M. Snack (131 calories)

• 1 large pear

Dinner (452 calories)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Evening Snack (216 calories)

• 1 cup low-fat unsalted cottage cheese
• 1 cup sliced strawberries

Daily Totals: 1,778 calories, 77g fat, 14g saturated fat, 122g protein, 161g carbohydrate, 42g fiber, 1,494mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit cottage cheese at the evening snack.

Make it 2,000 calories: Add 1 medium orange to lunch and add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 20

Breakfast (311 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries (or other fruit of your choosing)
• ¼ cup sliced almonds
• 1 serving No-Added-Sugar Chia Jam

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (493 calories)

• 1 serving Pistachio-Crusted Halibut 
• 1 serving Anti-Inflammatory Sheet-Pan Roasted Veggies
• ½ cup cooked quinoa

Daily Totals: 1,783 calories, 61g fat, 8g saturated fat, 99g protein, 220g carbohydrate, 49g fiber, 1,424mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast 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 21

Breakfast (311 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries (or other fruit of your choosing)
• ¼ cup sliced almonds
• 1 serving No-Added-Sugar Chia Jam

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (535 calories)

• 1 serving Chicken Fajita Salad

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,788 calories, 82g fat, 14g saturated fat, 100g protein, 180g carbohydrate, 51g fiber, 1,233mg sodium.

Make it 1,500 calories: Omit almonds at breakfast and change P.M. snack to ½ cup blueberries.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add ½ cup blueberries to P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make a double batch of High-Protein Raspberry & Peanut Butter Overnight Oats to have for breakfast on days 24 through 26. 
2. Prepare Cream of Turkey & Wild Rice Soup to have for lunch on days 23 through 25. 
3. Make High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week. 

Day 22

Breakfast (376 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 cup low-fat plain kefir

A.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Lunch (456 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 (5.3-oz) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (433 calories)

• 1 serving One-Pot Lemon Asparagus Pasta with Shrimp

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,781 calories, 58g fat, 10g saturated fat, 105g protein, 227g carbohydrate, 39g fiber, 1,317mg sodium.

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

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

Day 23

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats

A.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Lunch (483 calories)

• 1 serving Cream of Turkey & Wild Rice Soup
• 1 medium banana

P.M. Snack (95 calories)

• 1 medium apple

Dinner (528 calories)

• 1 serving Lemon-Tahini Couscous with Chicken & Vegetables

Daily Totals: 1,811 calories, 67g fat, 12g saturated fat, 106g protein, 204g carbohydrate, 34g fiber, 1,418mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit the banana at lunch.

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

Day 24

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats

A.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Lunch (483 calories)

• 1 serving Cream of Turkey & Wild Rice Soup
• 1 medium banana

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (395 calories)

• 1 serving Creamy Chicken & Penne alla Vodka Casserole with Peas

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,808 calories, 63g fat, 13g saturated fat, 111g protein, 209g carbohydrate, 32g fiber, 1,398mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit the banana at lunch.

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

Day 25

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats

A.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Lunch (483 calories)

• 1 serving Cream of Turkey & Wild Rice Soup
• 1 medium banana

P.M. Snack (131 calories)

• 1 large pear

Dinner (495 calories)

• 1 serving Sheet-Pan Steak Fajitas

Daily Totals: 1,804 calories, 67g fat, 14g saturated fat, 102g protein, 210g carbohydrate, 39g fiber, 1,174mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit the banana at lunch.

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

Day 26

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats

A.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Lunch (521 calories)

• 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

P.M. Snack (42 calories)

• ½ cup blueberries

Dinner (545 calories)

• 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
• ½ cup cooked quinoa

Daily Totals: 1,806 calories, 87g fat, 10g saturated fat, 93g protein, 179g carbohydrate, 37g fiber, 1,313mg sodium.

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

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

Day 27

Breakfast (311 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries (or other fruit of your choosing)
• ¼ cup sliced almonds
• 1 serving No-Added-Sugar Chia Jam

A.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Lunch (521 calories)

• 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (515 calories)

• 1 serving Lentil Stew with Salsa Verde 
• 1 serving Citrus-Arugula Salad

Evening Snack (42 calories)

• ½ cup blueberries

Daily Totals: 1,809 calories, 78g fat, 9g saturated fat, 109g protein, 187g carbohydrate, 43g fiber, 1,288mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and change A.M. snack to 1 clementine.

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

Day 28

Breakfast (311 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries (or other fruit of your choosing)
• ¼ cup sliced almonds
• 1 serving No-Added-Sugar Chia Jam

A.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Lunch (521 calories)

• 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

P.M. Snack (131 calories)

• 1 large pear

Dinner (580 calories)

• 1 serving One-Pot Chicken Pasta with Cajun Seasonings

Daily Totals: 1,792 calories, 68g fat, 8g saturated fat, 112g protein, 199g carbohydrate, 40g fiber, 1,287mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 clementine.

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

Week 5

Day 29

Breakfast (376 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 cup low-fat plain kefir

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (394 calories)

• 1 serving Avocado Tuna Salad
• 1 medium orange

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (401 calories)

• 1 serving Vegan Pad Thai with Tofu

Evening Snack (252 calories)

• 1 medium apple
• 1 ½ Tbsp. natural peanut butter

Daily Totals: 1,800 calories, 91g fat, 15g saturated fat, 81g protein, 178g carbohydrate, 30g fiber, 1,327mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 large pear and change P.M. snack 1 clementine.

Make it 2,000 calories: Add 1 serving Simple Cabbage Salad to dinner and increase to 2 Tbsp. natural peanut butter at the evening snack.

Day 30

Breakfast (421 calories)

• 1 serving Anti-Inflammatory Cherry, Beet & Kale Smoothie

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (427 calories)

• 1 serving Avocado Tuna Salad
• 1 medium apple

P.M. Snack (62 calories)

• 1 medium orange

Dinner (461 calories)

• 1 serving Chicken Fajita Soup
• 2 cups mixed greens 
• 1 serving Citrus Vinaigrette

Evening Snack (216 calories)

• 1 cup low-fat unsalted cottage cheese
• 1 cup sliced strawberries

Daily Totals: 1,793 calories, 79g fat, 12g saturated fat, 94g protein, 198g carbohydrate, 40g fiber, 1,455mg sodium.

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

Make it 2,000 calories: Add 1 clementine to the A.M. snack and add ½ an avocado, sliced, to the salad at dinner.

Healthy Blood Pressure Foods to Focus On:

• Fruits
• Vegetables
• Low-fat and nonfat dairy
• Whole grains
• Beans
• Lentils
• Nuts, including natural nut butters 
• Seeds
• Eggs
• Fish
• Shellfish
• Poultry
• Lean meats
• Herbs and spices
• Olive oil and other unsaturated oils
• Herbs and spices

Does Fiber Help Improve Blood Pressure?

Fiber has many health benefits. It’s often linked to improved digestion, gut health, weight loss, lower cholesterol and better blood sugar management. Its role in improving high blood pressure, however, is not often talked about as often, but perhaps it’s time to change that. A systematic review links a high dietary fiber intake with improved blood pressure. This result was consistent across different regions and among diverse populations and health conditions. And yet, most of us aren’t reaching our daily fiber goal, with just 7% of adults in the U.S. hitting their daily target of 25 grams a day for women and 38 grams for men. To get your fill, focus on eating more fiber-rich foods like beans, lentils, whole grains, nuts, seeds, fruits and vegetables.