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7-Day Diet Plan for Weight Loss & BP Control

Weight loss and bp

Weight loss and BP management are crucial for maintaining heart health. Here’s a meal guide emphasizing a hypertension-friendly approach by incorporating the DASH (Dietary Approaches to Stop Hypertension) diet principles and low sodium intake which supports both cardiovascular health and effective weight loss.

Day-by-Day Meal Breakdown for Weight Loss and High Blood Pressure

This 7-day meal guide focuses on supporting heart health and promoting weight loss by maintaining a diet low in sodium and rich in potassium, magnesium, and fiber. Here’s how each day is structured to meet these goals:

Day 1

  • Breakfast: Start with oatmeal topped with bananas and chia seeds, offering a strong dose of potassium and magnesium (350 calories).
  • Snack 1: A crisp apple for a fiber boost (95 calories).
  • Lunch: Enjoy a grilled chicken salad with greens, avocado, and nuts, using olive oil for healthy fats (400 calories).
  • Snack 2: Carrot sticks with hummus, providing crunch and protein (150 calories).
  • Dinner: Conclude with baked salmon, steamed broccoli, and quinoa, high in omega-3s and fiber (500 calories).

Day 2

  • Breakfast: Greek yoghurt mixed with berries and flaxseed for a nutritious start (300 calories).
  • Snack 1: A hydrating pear (100 calories).
  • Lunch: Turkey and spinach wrap in a whole grain tortilla, keeping sodium levels down (350 calories).
  • Snack 2: Unsweetened almonds, beneficial for heart health (120 calories).
  • Dinner: Stir-fried tofu with assorted vegetables over brown rice, rich in protein and minerals (450 calories).

Day 3

  • Breakfast: A nutrient-rich smoothie with spinach, pear, banana, and almond milk (280 calories).
  • Snack 1: Bell peppers with low-fat cheese, high in vitamin C and calcium (110 calories).
  • Lunch: Lentil soup with a side of whole wheat bread, rich in fiber and protein (380 calories).
  • Snack 2: An orange, refreshing and full of vitamin C (62 calories).
  • Dinner: Grilled mackerel with sweet potato and asparagus, excellent sources of potassium and fiber (480 calories).

Day 4

  • Breakfast: Scrambled eggs with spinach and tomatoes, offering protein and iron (290 calories).
  • Snack 1: A potassium-rich banana (90 calories).
  • Lunch: A quinoa and chickpea bowl with fresh vegetables, providing protein and fiber (420 calories).
  • Snack 2: Greek yoghurt with raspberries, loaded with calcium and antioxidants (150 calories).
  • Dinner: Turkey meatballs with spaghetti squash, a satisfying low-carb and high-protein meal (450 calories).

Day 5

  • Breakfast: Cottage cheese with peaches and walnuts, blending protein with heart-healthy fats (320 calories).
  • Snack 1: Cucumber and cherry tomatoes, offering hydration and nutrients (50 calories).
  • Lunch: Baked tilapia with a kale and apple salad, rich in lean protein and fiber (350 calories).
  • Snack 2: Pumpkin seeds, a good source of magnesium for blood pressure control (150 calories).
  • Dinner: Vegetable stir-fry with tofu and jasmine rice, providing a balanced meal with essential amino acids (530 calories).

Day 6

  • Breakfast: Whole grain pancakes topped with blueberries, full of antioxidants and fiber (310 calories).
  • Snack 1: Mixed nuts, known for their blood pressure-reducing effects (180 calories).
  • Lunch: Chicken vegetable soup with barley, comforting and nutritious (360 calories).
  • Snack 2: An apple with peanut butter, offering a blend of fiber and protein (180 calories).
  • Dinner: Beef stew with potatoes and carrots, rich in iron and fiber (540 calories).

Day 7

  • Breakfast: Chia pudding with almond milk and kiwi, high in omega-3 fatty acids and vitamin C (280 calories).
  • Snack 1: Grape tomatoes with mozzarella, a calcium-rich, low-sodium snack (120 calories).
  • Lunch: Grilled shrimp over mixed greens with avocado, full of essential fatty acids and fiber (410 calories).
  • Snack 2: Dried figs, a sweet source of fiber (100 calories).
  • Dinner: Roast chicken with Brussels sprouts and sweet potatoes, blending flavors and nutrients for a balanced meal (490 calories).

Tips for Effective Meal Prep

To simplify your week, prepare large batches of staples like grains, vegetables, and proteins in advance. Portion out snacks and pre-assemble lunches to ensure you stick to your meal plan effortlessly, saving time and reducing the temptation to stray.

Adjusting Calorie Intake

To tailor this meal plan to different calorie needs, reduce serving sizes for a 1,200-calorie diet or add nutritious extras for a 2,000-calorie regimen. Adjusting portion sizes and incorporating additional snacks can help meet your specific energy requirements effectively.


The above meal plan is designed to enhance weight loss and BP management, which is essential for maintaining heart health. Take the first step towards a healthier you by adopting these nutritional strategies. However, do note that everyone’s body reacts differently to such regimes. In case these strategies do not work for you, make sure you seek professional guidance and find an option that is aligned with your body composition and lifestyle.






Disclaimer- This article is for information purpose only. Always consult your doctor in case of any blood pressure or other health-related problems.

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