30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure

Inflammation is a culprit in most chronic conditions, including high blood pressure, aka hypertension. And though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. High blood pressure increases the risk of stroke and heart disease—two of the leading causes of death in the United States. Because high blood pressure is symptomless, it’s important to get it checked regularly by a medical practitioner. While there’s no single reason a person might develop high blood pressure, factors like family history and age play a role. You can make diet and lifestyle changes that can reduce your risk—including eating foods that have been shown to be anti-inflammatory. This 30-day meal plan is packed with foods aimed at reducing inflammation and keeping sodium levels low, such as salmon, nuts, fruits, veggies and oats. Let’s dig in.

Week 1

Day 1

Breakfast (281 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

Morning Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (463 calories)

Afternoon Snack (62 calories)

Dinner (484 calories)

Daily Totals: 1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium

To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add ¼ cup unsalted dry-roasted almonds to the P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 2

Breakfast (375 calories)

Morning Snack (125 calories)

• 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Lunch (377 calories)

Afternoon Snack (190 calories)

• 2 large hard-boiled eggs
• 1 clementine

Dinner (445 calories)

Daily Totals: 1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium 

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to ½ cup blueberries at A.M. snack and add 1½ Tbsp. natural peanut butter to the banana at lunch.

Day 3

Breakfast (375 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (377 calories)

Afternoon Snack (35 calories)

Dinner (514 calories)

Daily Totals: 1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to the P.M. snack.

Day 4

Breakfast (281 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

Morning Snack (190 calories)

• 2 large hard-boiled eggs
• 1 clementine

Lunch (377 calories)

Afternoon Snack (248 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 kiwi

Dinner (407 calories)

Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Stew to have for dinner tomorrow.

Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium

To make it 2,000 calories: Increase to ¼ cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving Massaged Kale Salad at dinner and have 1 serving Tart Cherry Nice Cream as an evening snack.

Day 5

Breakfast (375 calories)

Morning Snack (125 calories)

• 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Lunch (377 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (407 calories)

Daily Totals: 1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 6

Breakfast (331 calories)

Morning Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (403 calories)

Afternoon Snack (62 calories)

Dinner (529 calories)

Daily Totals: 1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium

To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add 18 unsalted dry-roasted almonds to the P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 7

Breakfast (281 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

Morning Snack (101 calories)

Lunch (403 calories)

Afternoon Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (535 calories)

Daily Totals: 1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and have 1 serving Tart Cherry Nice Cream for an evening snack.

Week 2

Day 8

Breakfast (324 calories)

Morning Snack (101 calories)

Lunch (463 calories)

Afternoon Snack (112 calories)

• 1 large hard-boiled egg
• 1 clementine

Dinner (509 calories)

Daily Totals: 1,510 calories, 77g fat, 69g protein, 154g carbohydrate, 32g fiber, 1,505mg sodium

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 large hard-boiled eggs at P.M. snack and add 1 serving Pineapple & Avocado Salad to dinner.

Day 9

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

Morning Snack (125 calories)

• 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Lunch (390 calories)

Afternoon Snack (241 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 clementine

Dinner (402 calories)

Evening Snack (73 calories)

Daily Totals: 1,495 calories, 75g fat, 89g protein, 135g carbohydrate, 30g fiber, 1,257mg sodium

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner.

Day 10

Breakfast (324 calories)

Morning Snack (62 calories)

Lunch (390 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (467 calories)

Evening Snack (73 calories)

Daily Totals: 1,522 calories, 79g fat, 65g protein, 165g carbohydrate, 39g fiber, 1,452mg sodium

To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack, 1 medium banana to lunch and ½ avocado, sliced, to the salad at dinner.

Day 11

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

Morning Snack (131 calories)

Lunch (390 calories)

Afternoon Snack (273 calories)

• ¾ cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. sliced almonds
• ½ cup cherries, fresh or frozen

Dinner (429 calories)

Daily Totals: 1,487 calories, 71g fat, 87g protein, 149g carbohydrate, 34g fiber, 1,316mg sodium 

To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 cup edamame in pods to the A.M. snack, add 1 medium orange to lunch and have 1 serving Tart Cherry Nice Cream as an evening snack.

Day 12

Breakfast (331 calories)

Morning Snack (131 calories)

Lunch (327 calories)

Afternoon Snack (263 calories)

• ¼ cup unsalted dry-roasted almonds
• 2 Tbsp. unsweetened dried cherries (or raisins)

Dinner (453 calories)

Daily Totals: 1,504 calories, 69g fat, 72g protein, 161g carbohydrate, 34g fiber, 1,511mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. natural peanut butter to lunch and increase to 3 Tbsp. unsweetened dried cherries at the P.M. snack. 

Day 13

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

Morning Snack (281 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup cherries, fresh or frozen
• 2 Tbsp. sliced almonds

Lunch (334 calories)

Afternoon Snack (95 calories)

Dinner (543 calories)

Meal-Prep Tip: Reserve leftover Spanakopita-Inspired Chicken & White Bean Casserole to have for dinner tomorrow. 

Daily Totals: 1,516 calories, 66g fat, 92g protein, 149g carbohydrate, 29g fiber, 1,523mg sodium

To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast and add 1 sliced avocado to the side salad at dinner.

Day 14

Breakfast (324 calories)

Morning Snack (62 calories)

Lunch (334 calories)

Afternoon Snack (241 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 clementine

Dinner (543 calories)

Daily Totals: 1,504 calories, 76g fat, 83g protein, 134g carbohydrate, 31g fiber, 1,449mg sodium

To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack and add 1 sliced avocado to the side salad at dinner.

Week 3

Day 15

Breakfast (331 calories)

Morning Snack (200 calories)

Lunch (420 calories)

Afternoon Snack (131 calories)

Dinner (422 calories)

Daily Totals: 1,504 calories, 55g fat, 82g protein, 178g carbohydrate, 40g fiber, 1,543mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 1 serving Traditional Greek Salad to dinner.

Day 16

Breakfast (390 calories)

Morning Snack (173 calories)

• ¾ cup low-fat plain strained (Greek-style) yogurt
• ½ cup cherries, fresh or frozen

Lunch (408 calories)

Afternoon Snack (95 calories)

Dinner (414 calories)

Daily Totals: 1,480 calories, 63g fat, 74g protein, 171g carbohydrate, 41g fiber, 1,219mg sodium

To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack.

Day 17

Breakfast (390 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (408 calories)

Afternoon Snack (42 calories)

Dinner (473 calories)

Daily Totals: 1,520 calories, 67g fat, 89g protein, 156g carbohydrate, 34g fiber, 1,456mg sodium

To make it 2,000 calories: Add 1 medium banana to the A.M. snack, 1 medium orange to lunch and 1 cup low-fat plain strained (Greek-style) yogurt with 4 Tbsp. sliced almonds to the P.M. snack.

Day 18

Breakfast (390 calories)

Morning Snack (21 calories)

Lunch (408 calories)

Afternoon Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (488 calories)

Daily Totals: 1,518 calories, 75g fat, 70g protein, 159g carbohydrate, 42g fiber, 1,486mg sodium

To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and add 1 avocado, sliced, to the side salad at dinner.

Day 19

Breakfast (390 calories)

Morning Snack (173 calories)

• ¾ cup low-fat plain strained (Greek-style) yogurt
• ½ cup cherries, fresh or frozen

Lunch (408 calories)

Afternoon Snack (105 calories)

Dinner (406 calories)

Daily Totals: 1,483 calories, 56g fat, 95g protein, 165g carbohydrate, 36g fiber, 1,465mg sodium

To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack.

Day 20

Breakfast (331 calories)

Morning Snack (131 calories)

Lunch (332 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (516 calories)

Daily Totals: 1,517 calories, 65g fat, 84g protein, 154g carbohydrate, 32g fiber, 1,454mg sodium

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner.

Day 21

Breakfast (281 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

Morning Snack (90 calories)

Lunch (332 calories)

Afternoon Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (566 calories)

Daily Totals: 1,480 calories, 64g fat, 104g protein, 133g carbohydrate, 30g fiber, 1,311mg sodium

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Week 4

Day 22

Breakfast (331 calories)

Morning Snack (200 calories)

Lunch (426 calories)

Afternoon Snack (105 calories)

Dinner (424 calories)

Daily Totals: 1,486 calories, 63g fat, 80g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 2 Tbsp. natural peanut butter to the P.M. snack.

Day 23

Breakfast (375 calories)

Morning Snack (31 calories)

Lunch (381 calories)

Afternoon Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (527 calories)

Daily Totals: 1,524 calories, 80g fat, 67g protein, 151g carbohydrate, 41g fiber, 1,352mg sodium

To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 24

Breakfast (375 calories)

Morning Snack (90 calories)

Lunch (381 calories)

Afternoon Snack (95 calories)

Dinner (577 calories)

Daily Totals: 1,517 calories, 64g fat, 64g protein, 193g carbohydrate, 42g fiber, 1,235mg sodium

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to the P.M. snack.

Day 25

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

Morning Snack (200 calories)

Lunch (381 calories)

Afternoon Snack (291 calories)

• ⅔ cup low-fat plain Greek yogurt
• ¼ cup sliced almonds
• ½ cup cherries, fresh or frozen

Dinner (356 calories)

Meal-Prep Tip: Reserve leftover Lemon Chicken Orzo Soup with Kale to have for dinner tomorrow. 

Daily Totals: 1,492 calories, 65g fat, 84g protein, 155g carbohydrate, 42g fiber, 1,495mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, reduce to ¾ cup edamame in pods at the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 26

Breakfast (375 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (381 calories)

Afternoon Snack (191 calories)

• ⅔ cup low-fat plain Greek yogurt
• ½ cup cherries
• 1 Tbsp. sliced almonds

Dinner (356 calories)

Daily Totals: 1,509 calories, 74g fat, 76g protein, 154g carbohydrate, 42g fiber, 1,381mg sodium

To make it 2,000 calories: Add 1 medium apple to the A.M. snack, add 1 medium orange to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 27

Breakfast (375 calories)

Morning Snack (200 calories)

Lunch (317 calories)

Afternoon Snack (195 calories)

• 1 cup nonfat plain kefir
• 1 medium banana

Dinner (415 calories)

Daily Totals: 1,503 calories, 59g fat, 74g protein, 183g carbohydrate, 49g fiber, 1,321mg sodium

To make it 2,000 calories: Add 1 clementine to the A.M. snack, add ¼ cup sliced almonds to lunch and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 28

Breakfast (331 calories)

Morning Snack (200 calories)

Lunch (317 calories)

Afternoon Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (374 calories)

Evening Snack (101 calories)

Daily Totals: 1,524 calories, 63g fat, 86g protein, 155g carbohydrate, 32g fiber, 1,504mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. sliced almonds to lunch and increase to 2 Tbsp. natural peanut butter at the P.M. snack.

Week 5

Day 29

Breakfast (304 calories)

Morning Snack (315 calories)

• 1 medium banana
• 2 Tbsp. natural peanut butter

Lunch (317 calories)

Afternoon Snack (189 calories)

• 20 unsalted dry-roasted almonds
• 1 clementine

Dinner (391 calories)

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. 

Daily Totals: 1,516 calories, 68g fat, 76g protein, 165g carbohydrate, 35g fiber, 1,382mg sodium

To make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup sliced almonds to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 30

Breakfast (304 calories)

Morning Snack (268 calories)

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

Lunch (317 calories)

Afternoon Snack (200 calories)

Dinner (391 calories)

Daily Totals: 1,480 calories, 62g fat, 86g protein, 158g carbohydrate, 41g fiber, 1,335mg sodium

Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, add 1 clementine to the P.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. 

The Anti-Inflammatory Diet and Heart Health

When it comes to eating for healthy blood pressure, most of the focus has historically been on cutting back on sodium. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure—but it’s not the only nutritional step to take. Chronic low-grade inflammation is a growing concern linked to several health conditions, including heart disease, diabetes and even certain cancers. And it’s likely a contributing cause of high blood pressure and worsening blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods (such as antioxidant-rich fruits and vegetables, whole grains, nuts, seeds, olive oil and fish) while limiting pro-inflammatory foods (such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages). The average American adult consumes 17 teaspoons of added sugar each day, well above the recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar can increase inflammation and ultimately, disease risk. In fact, one study tracked people’s eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and stroke.