7-Day No-Sugar Anti-Inflammatory Meal Plan for High Blood Pressure, Created by a Dietitian This no-sugar anti-inflammatory meal plan makes taking care of your blood pressure a delicious endeavor. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Published on June 21, 2025 Reviewed by Dietitian Maria Laura Haddad-Garcia Reviewed by Dietitian Maria Laura Haddad-Garcia Maria Laura is EatingWell's Editorial Manager for Nutrition & News. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura's education, experience and clinical hours from Mexico are equivalent to that of a U.S. credentialed registered dietitian. She is an almond butter lover, food enthusiast and has over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines In This Article View All In This Article Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 FAQs Health Benefits Close Credit: Recipe photos: Rachel Marek. EatingWell design. This 7-day plan is set at 1,500 calories with modifications for 2,000 calories.Each day provides at least 61 grams of protein and 25 grams of fiber for satiety. This plan prioritizes low-sodium and anti-inflammatory foods for healthy blood pressure. Almost half of all U.S. adults have high blood pressure. High blood pressure, also known as hypertension, is defined as having a blood pressure at or above 130/80 mmHg, which is a risk for heart disease and stroke. Along with reducing your stress, one way to reduce high blood pressure is through your diet. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on foods rich in potassium, calcium, magnesium, fiber and protein and low in saturated fat and sodium. This meal plan also skips added sugars, which are the ones added during processing. Eating too much added sugar, especially in sugary beverages, is known to increase inflammation. Meal Plan at a Glance BREAKFAST/ A.M. SNACK LUNCH/ P.M. SNACK DINNER/ LATE-NIGHT SNACK Nut butter toast/ Almonds & fruit Chicken salad/ Cucumber & hummus Spaghetti/ Banana ice cream Yogurt & fruit/ Roasted chickpeas Shrimp salad/ Walnuts Salmon & salad/ Nice cream Smoothie/ Carrots & ranch Chicken salad/ Apple Fish fillet & lentils Eggs & fruit/ Kefir & fruit Lentils & rice/ Trail mix Chicken quesadillas & salad Eggs & fruit/ Yogurt & fruit Chicken quesadillas/ Trail mix Tofu salad/ Watermelon Eggs & fruit/ Kefir & fruit Hummus wrap/ Trail mix Shrimp pasta & broccoli Smoothie/ Apple & walnuts Hummus wrap/ Orange Chicken casserole/ Banana ice cream Day 1 ted + chelsea cavanaugh Breakfast (210 Calories) 1 serving Peanut Butter & Pomegranate Toast Morning Snack (261 calories) 1 cup cantaloupe 1/4 cup unsalted dry-roasted almonds Lunch (353 calories) 1 serving Orange & Avocado Salad 3 oz. cooked chicken 1 tablespoon sunflower seeds Afternoon Snack (154 calories) 1 cup cucumber slices 1/3 cup hummus Dinner (373 calories) 1 serving Spaghetti & Spaghetti Squash with Sautéed Cherry Tomato Sauce Evening Snack (158 calories) 1/2 serving 2-Ingredient Peanut Butter Banana Ice Cream Daily Totals: 1,508 calories, 68 g protein, 142 g carbohydrate, 32 g fiber, 81 g fat, 1,373 mg sodium To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, increase to ⅓ cup almonds at A.M. snack, add ½ cup cooked quinoa to lunch, increase to 6 Tbsp. hummus at afternoon snack and add 3 oz. cooked chicken to dinner. Day 2 Breakfast (299 Calories) 1 cup nonfat plain Greek yogurt 1/4 cup raspberries 1/4 cup sliced almonds 1 teaspoon chia seeds Morning Snack (109 calories) 1 serving Roasted Buffalo Chickpeas Lunch (321 calories) 1 serving Orange & Avocado Salad 4 oz. cooked shrimp 1 tablespoon pumpkin seeds Afternoon Snack (218 calories) 1/2 cup walnut halves Dinner (481 calories) 1 serving Salmon with Roasted Red Pepper Quinoa Salad Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,500 calories, 108 g protein, 103 g carbohydrate, 25 g fiber, 75 g fat, 1,164 mg sodium To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, increase to 2 servings chickpeas at A.M. snack, add ½ cup cooked quinoa to lunch, increase to ½ cup walnut halves at afternoon snack and increase to 1½ servings at evening snack. Day 3 Breakfast (424 calories) 1 serving Mixed-Berry Breakfast Smoothie Morning Snack (201 calories) 1 cup sliced carrots 1 serving Homemade Ranch Dressing Lunch (353 calories) 1 serving Orange & Avocado Salad 3 oz. cooked chicken 1 tablespoon sunflower seeds Afternoon Snack (95 calories) 1 medium apple Dinner (424 calories) 1 serving Easy Baked Fish Fillet 1/2 serving One-Pot Lentils & Rice with Spinach Daily Totals: 1,497 calories, 93 g protein, 153 g carbohydrates, 35 g fiber, 66 g fat, 1,440 mg sodium To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1 cup sliced cucumbers and increase to 2 servings dip at A.M. snack, add ½ cup cooked quinoa to lunch and add 10 almonds to afternoon snack. Day 4 Rachel Marek Breakfast (301 calories) 1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach 1 cup cherries Morning Snack (132 calories) 1 cup nonfat plain kefir 1/2 cup blueberries Lunch (403 calories) 1 serving leftover One-Pot Lentils & Rice with Spinach Afternoon Snack (150 calories) 1 serving Homemade Trail Mix Dinner (518 calories) 1 serving Chicken, Chard & Sun-Dried Tomato Quesadillas 2 cups mixed greens with 2 Tbsp. avocado and 1 Tbsp. Cilantro-Lime Vinaigrette Daily Totals: 1,504 calories, 79 g protein, 165 g carbohydrate, 29 g fiber, 64 g fat, 1,876 mg sodium To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, add 3 Tbsp. cashews to A.M. snack, increase to 2 servings trail mix at afternoon snack and increase to ¼ cup avocado and 2 Tbsp. dressing at dinner. Day 5 Breakfast (309 calories) 1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach 1 medium banana Morning Snack (306 calories) 1 cup nonfat plain Greek yogurt 3/4 cup sliced strawberries 1/4 cup sliced almonds Lunch (417 calories) 1 serving leftover Chicken, Chard & Sun-Dried Tomato Quesadillas Afternoon Snack (150 calories) 1 serving Homemade Trail Mix Dinner (268 calories) 1 serving Composed Salad with Pickled Beets & Smoked Tofu Evening Snack (51 calories) 1 serving Watermelon with Lime Daily Totals: 1,501 calories, 97 g protein, 137 g carbohydrate, 21 g fiber, 68 g fat, 1,934 mg sodium To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, increase to 2 servings trail mix at afternoon snack and add 3 oz. cooked chicken and 1½ Tbsp. sunflower seeds to dinner. Day 6 Antonis Achilleos Breakfast (268 calories) 1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach 1 cup fresh raspberries Morning Snack (191 calories) 1 medium pear 1 cup nonfat kefir Lunch (339 calories) 1 serving Edamame Hummus Wrap Afternoon Snack (150 calories) 1 serving Homemade Trail Mix Dinner (546 calories) 1 serving Super Quick Low-Carb Shrimp Scampi 1 cup cooked whole-wheat spaghetti 1 cup steamed broccoli with 1½ tsp. extra-virgin olive oil Daily Totals: 1,495 calories, 78 g protein, 168 g carbohydrates, 37 g fiber, 66 g fat, 1,852 mg sodium To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, add 2 Tbsp. peanut butter to A.M. snack and increase to 2 servings trail mix at afternoon snack. Day 7 Breakfast (465 calories) 1 serving Anti-Inflammatory Breakfast Smoothie Morning Snack (160 calories) 1 medium apple 5 walnut halves Lunch (339 calories) 1 serving Edamame Hummus Wrap Afternoon Snack (35 calories) 1 clementine Dinner (349 calories) 1 serving Chicken, Quinoa & Sweet Potato Casserole Evening Snack (158 calories) 1/2 serving 2-Ingredient Peanut Butter Banana Ice Cream Daily Totals: 1,505 calories, 61 g protein, 221 g carbohydrate, 41 g fiber, 51 g fat, 1,070 mg sodium To make it 2,000 calories: Add 1 cup nonfat Greek yogurt to A.M. snack, add 1½ servings Homemade Trail Mix to afternoon snack and increase to 1 serving at evening snack. Prep Ahead Tips Prepare the Orange & Avocado Salad for lunch on Days 1, 2 and 3 but wait to dress the salad just before eating. Use the remaining Cilantro-Lime Vinaigrette for a dinner salad on Day 4. Prep the Easy Sheet-Pan Eggs with Mushrooms & Spinach for breakfast on Days 4, 5 and 6. Make Homemade Trail Mix to have as a snack on Days 4, 5 and 6. Frequently Asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out our Anti-Inflammatory Diet Center. Can I eat the same breakfast or lunch every day? Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 210 to 465 calories while the lunches span 321 to 417 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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. What are added sugars? Added sugars are the sugars that are added during the processing of a food. Even natural sugars, like honey, maple syrup and agave, are considered "added sugars" if they are put in a food. These differ from sugars that are naturally found in fruits, vegetables and dairy. If sugar is added to a fruit (like in canned fruit) or added to milk (to make chocolate milk), those would be considered added sugars. Health Benefits of the DASH Diet To help reduce blood pressure, this meal plan takes the hallmark features of the DASH diet and combines them with anti-inflammatory foods. In particular, these foods are high in potassium, anthocyanins, omega-3 fatty acids, magnesium, fiber and heart-healthy monounsaturated fats. But there is another benefit to following the DASH diet. Research shows that the DASH diet can also help reduce inflammation. This is important because while doctors are still not entirely sure how inflammation causes heart attack and stroke, they know that the inflammatory response to cholesterol plaques in the arteries may directly contribute to cardiac events. How We Create Meal Plans Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. Dig Deeper The Best and Worst Foods for Healthy Blood Pressure What Is an Anti-Inflammatory Diet? Health Benefits, Tips and More Explore more: Meal Plans Blood Pressure Meal Plans Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable and trustworthy. Centers for Disease Control and Prevention. Blood pressure facts. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. Juraschek SP, Kovell LC, Appel LJ, et al. Effects of diet and sodium reduction on cardiac injury, strain, and inflammation: The DASH-Sodium Trial. J Am Coll Cardiol. 2021;77(21):2625-2634. doi:10.1016/j.jacc.2021.03.320 American Heart Association. Inflammation and heart disease. 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