In this 30-day no-sugar-added meal plan, you’ll find an entire month of high-protein recipes tailored to improve blood pressure levels. We include several different protein sources, from fish to legumes to dairy to poultry and eggs, as well as nuts and nut butters. Eating a variety of protein sources not only keeps the routine delicious and interesting, but research also links eating a variety of protein sources with a reduced risk of high blood pressure. This meal plan can work for most people, including those who currently have high blood pressure and those who are looking to reduce their risk. Check it out!

Week 1

Day 1

Breakfast (368 calories)

Morning Snack (215 calories)

Lunch (360 calories)

Afternoon Snack (141 calories)

• 1 medium bell pepper, sliced
• ¼ cup hummus

Dinner (409 calories)

Daily Totals: 1,493 calories, 87g fat, 14g saturated fat, 93g protein, 103g carbohydrate, 37g fiber, 1,269mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.

Day 2

Breakfast (330 calories)

Morning Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (458 calories)

Afternoon Snack (131 calories)

Dinner (383 calories)

Daily Totals: 1,494 calories, 50g fat, 11g saturated fat, 88g protein, 190g carbohydrate, 33g fiber, 953mg sodium

Make it 2,000 calories: Add ½ cup unsalted dry-roasted almonds to the afternoon snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack. 

Day 3

Breakfast (368 calories)

Morning Snack (157 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ¼ cup cherries

Lunch (458 calories)

Afternoon Snack (21 calories)

Dinner (520 calories)

Daily Totals: 1,524 calories, 67g fat, 11g saturated fat, 85g protein, 160g carbohydrate, 37g fiber, 1,351mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 2 servings Peanut Butter-Oat Energy Balls to the afternoon snack.

Day 4

Breakfast (330 calories)

Morning Snack (59 calories)

Lunch (458 calories)

Afternoon Snack (87 calories)

• ½ nonfat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Dinner (566 calories)

Daily Totals: 1,501 calories, 59g fat, 12g saturated fat, 85g protein, 172g carbohydrate, 29g fiber, 1,105mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the morning snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 5

Breakfast (368 calories)

Morning Snack (215 calories)

Lunch (360 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (390 calories)

Daily Totals: 1,508 calories, 84g fat, 12g saturated fat, 92g protein, 117g carbohydrate, 33g fiber, 1,122mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 1 cup nonfat plain Greek-style yogurt with ¼ cup blueberries to afternoon snack.

Day 6

Breakfast (330 calories)

Morning Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (390 calories)

Afternoon Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (415 calories)

Daily Totals: 1,525 calories, 50g fat, 12g saturated fat, 91g protein, 194g carbohydrate, 31g fiber, 1,444mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the morning snack and 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 7

Breakfast (368 calories)

Morning Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (390 calories)

Afternoon Snack (129 calories)

• ¼ cup salted dry-roasted edamame 
• 1 plum

Dinner (427 calories)

Daily Totals: 1,504 calories, 54g fat, 10g saturated fat, 92g protein, 184g carbohydrate, 45g fiber, 1,438mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 3 Tbsp. chopped walnuts to the morning snack.

Week 2

Day 8

Breakfast (340 calories)

Morning Snack (215 calories)

Lunch (360 calories)

Afternoon Snack (131 calories)

Dinner (454 calories)

Daily Totals: 1,500 calories, 83g fat, 14g saturated fat, 85g protein, 115g carbohydrate, 33g fiber, 1,154mg sodium

Make it 2,000 calories: Add 1 medium apple to lunch, ¼ cup unsalted dry-roasted almonds to the afternoon snack and 1 serving Traditional Greek Salad to dinner.

Day 9

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

Morning Snack (215 calories)

Lunch (334 calories)

Afternoon Snack (131 calories)

Dinner (501 calories)

Daily Totals: 1,500 calories, 72g fat, 11g saturated fat, 84g protein, 141g carbohydrate, 29g fiber, 1,047mg sodium

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to the afternoon snack. 

Day 10

Breakfast (340 calories)

Morning Snack (215 calories)

Lunch (334 calories)

Afternoon Snack (165 calories)

• ½ cup sliced strawberries
• 18 unsalted dry-roasted almonds

Dinner (452 calories)

Daily Totals: 1,507 calories, 75g fat, 11g saturated fat, 92g protein, 125g carbohydrate, 31g fiber, 1,420mg sodium

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner, and add ¼ cup unsalted dry-roasted shelled pistachios with 1 large banana as an evening snack.

Day 11

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

Morning Snack (131 calories)

Lunch (334 calories)

Afternoon Snack (160 calories)

• ¼ cup salted dry-roasted edamame
• 1 cup blackberries

Dinner (535 calories)

Daily Totals: 1,479 calories, 55g fat, 9g saturated fat, 109g protein, 143g carbohydrate, 33g fiber, 1,294mg sodium

Make it 2,000 calories:  Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to the morning snack. 

Day 12

Breakfast (340 calories)

Morning Snack (215 calories)

Lunch (334 calories)

Afternoon Snack (160 calories)

• ¼ cup salted dry-roasted edamame
• 1 cup blackberries

Dinner (392 calories)

Evening Snack (62 calories)

Meal-Prep Tip: Reserve 2 servings Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken) to have for lunch on Days 13 and 14.

Daily Totals: 1,504 calories, 52g fat, 10g saturated fat, 119g protein, 142g carbohydrate, 36g fiber, 1,279mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and 2 servings Peanut Butter-Oat Energy Balls to evening snack.

Day 13

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

Morning Snack (282 calories)

Lunch (392 calories)

Afternoon Snack (131 calories)

Dinner (398 calories)

Daily Totals: 1,522 calories, 61g fat, 10g saturated fat, 99g protein, 161g carbohydrate, 30g fiber, 904mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the afternoon snack, and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 14

Breakfast (340 calories)

Morning Snack (95 calories)

Lunch (392 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (470 calories)

Daily Totals: 1,503 calories, 59g fat, 9g saturated fat, 97g protein, 153g carbohydrate, 33g fiber, 1,375mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the morning snack, 1 medium banana to the afternoon snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Week 3

Day 15

Breakfast (324 calories)

Morning Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (347 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (419 calories)

Daily Totals: 1,488 calories, 61g fat, 12g saturated fat, 83g protein, 168g carbohydrate, 33g fiber, 1,045mg sodium

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to the morning snack, 1 cup nonfat plain kefir to lunch, 1 medium apple to the afternoon snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 16

Breakfast (369 calories)

Morning Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Lunch (431 calories)

Afternoon Snack (95 calories)

Dinner (489 calories)

Meal-Prep Tip: Reserve leftover One-Pot Lentil & Vegetable Soup with Parmesan to have for dinner tomorrow.

Daily Totals: 1,482 calories, 55g fat, 12g saturated fat, 89g protein, 169g carbohydrate, 42g fiber, 1,475mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the afternoon snack and have ¼ cup unsalted dry-roasted almonds with 1 medium banana for an evening snack.

Day 17

Breakfast (369 calories)

Morning Snack (95 calories)

Lunch (431 calories)

Afternoon Snack (94 calories)

• ½ cup nonfat plain strained (Greek-style) yogurt
• ⅓ cup blueberries

Dinner (489 calories)

Daily Totals: 1,478 calories, 53g fat, 12g saturated fat, 91g protein, 172g carbohydrate, 37g fiber, 1,402mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the morning snack, 3 Tbsp. chopped walnuts to the afternoon snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 18

Breakfast (369 calories)

Morning Snack (62 calories)

Lunch (431 calories)

Afternoon Snack (212 calories)

Dinner (424 calories)

Daily Totals: 1,497 calories, 62g fat, 12g saturated fat, 92g protein, 155g carbohydrate, 37g fiber, 925mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the morning snack, 1 cup nonfat plain Greek-style yogurt to the afternoon snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 19

Breakfast (324 calories)

Morning Snack (176 calories)

• 1 large pear
• ½ cup nonfat plain kefir

Lunch (431 calories)

Afternoon Snack (193 calories)

• 1 medium apple
• ¼ cup salted dry-roasted edamame 

Dinner (374 calories)

Daily Totals: 1,498 calories, 58g fat, 12g saturated fat, 91g protein, 166g carbohydrate, 35g fiber, 1,202mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the morning snack, and add 4 servings Peanut Butter-Oat Energy Balls for an evening snack.

Day 20

Breakfast (369 calories)

Morning Snack (215 calories)

Lunch (347 calories)

Afternoon Snack (141 calories)

Dinner (391 calories)

Evening Snack (62 calories)

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

Daily Totals: 1,525 calories, 53g fat, 11g saturated fat, 81g protein, 193g carbohydrate, 43g fiber, 1,025mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the afternoon snack and have 1 serving Sprouted-Grain Toast with Peanut Butter & Banana for an evening snack.

Day 21

Breakfast (324 calories)

Morning Snack (215 calories)

Lunch (347 calories)

Afternoon Snack (241 calories)

Dinner (391 calories)

Daily Totals: 1,517 calories, 59g fat, 13g saturated fat, 91g protein, 168g carbohydrate, 34g fiber, 1,214mg sodium.

Make it 2,000 calories: Add 1 serving Tofu Scramble with Spinach to breakfast, add 1 clementine to lunch and increase to 4 servings Peanut Butter-Oat Energy Balls at the afternoon snack.

Week 4

Day 22 

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

Morning Snack (221 calories)

• 1 large pear
• 1 cup nonfat plain kefir

Lunch (343 calories)

Afternoon Snack (193 calories)

• 1 medium apple
• ¼ cup salted dry-roasted edamame 

Dinner (406 calories)

Daily Totals: 1,482 calories, 65g fat, 12g saturated fat, 85g protein, 160g carbohydrate, 36g fiber, 1,222mg sodium

Make it 2,000 calories: Add 1 serving  Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 3 servings Peanut Butter-Oat Energy Balls for an evening snack.

Day 23

Breakfast (385 calories)

Morning Snack (186 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 cup sliced strawberries

Lunch (374 calories)

Afternoon Snack (95 calories)

Dinner (452 calories)

Daily Totals: 1,492 calories, 65g fat, 9g saturated fat, 97g protein, 142g carbohydrate, 28g fiber, 1,240mg sodium

Make it 2,000 calories: Add 1 medium banana to lunch, 2 Tbsp. natural peanut butter to the afternoon snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 24

Breakfast (385 calories)

Morning Snack (186 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 cup sliced strawberries

Lunch (374 calories)

Afternoon Snack (157 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium peach

Dinner (400 calories)

Daily Totals: 1,502 calories, 77g fat, 12g saturated fat, 85g protein, 134g carbohydrate, 37g fiber, 1,490mg sodium

Make it 2,000 calories: Add 1 serving No-Sugar-Added Vegan Oatmeal Cookies to lunch and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 25

Breakfast (385 calories)

Morning Snack (215 calories)

Lunch (374 calories)

Afternoon Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (434 calories)

Daily Totals: 1,507 calories, 77g fat, 11g saturated fat, 95g protein, 117g carbohydrate, 33g fiber, 1,500mg sodium

Make it 2,000 calories: Add 1 serving No-Sugar-Added Vegan Oatmeal Cookies to lunch and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 26

Breakfast (385 calories)

Morning Snack (191 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (374 calories)

Afternoon Snack (131 calories)

Dinner (406 calories)

Daily Totals: 1,488 calories, 65g fat, 12g saturated fat, 92g protein, 147g carbohydrate, 32g fiber, 1,438mg sodium

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to the afternoon snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 27

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

Morning Snack (282 calories)

Lunch (374 calories)

Afternoon Snack (95 calories)

Dinner (432 calories)

Daily Totals: 1,501 calories, 73g fat, 12g saturated fat, 91g protein, 136g carbohydrate, 30g fiber, 1,407mg sodium

Make it 2,000 calories: Add 1 serving  Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to the afternoon snack.

Day 28

Breakfast (318 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as walnuts or pecans

Morning Snack (165 calories)

Lunch (374 calories)

Afternoon Snack (230 calories)

• 1 large pear
• ¼ cup salted dry-roasted edamame 

Dinner (420 calories)

Daily Totals: 1,507 calories, 69g fat, 12g saturated fat, 90g protein, 150g carbohydrate, 37g fiber, 1,238mg sodium

Make it 2,000 calories: Add 1 serving  Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and increase to 4 servings Peanut Butter-Oat Energy Balls at the morning snack.

Week 5

Day 29

Breakfast (368 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (351 calories)

Afternoon Snack (131 calories)

Dinner (466 calories)

Daily Totals: 1,523 calories, 69g fat, 12g saturated fat, 103g protein, 142g carbohydrate, 34g fiber, 1,495mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast, change the afternoon snack to 1 medium apple and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.

Day 30

Breakfast (368 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (351 calories)

Afternoon Snack (112 calories)

• ½ cup unsalted low-fat cottage cheese
• 1 plum

Dinner (473 calories)

Daily Totals: 1,509 calories, 68g fat, 11g saturated fat, 94g protein, 154g carbohydrate, 36g fiber, 1,484mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies for an evening snack.

Health Benefits of Protein

Protein is an essential building block of life, playing a crucial role in everything from repairing muscles to supporting a healthy immune system. Alongside fiber, protein helps keep you feeling full and energized between meals, which can make it easier to maintain healthy eating habits. Plant-based proteins and seafood are especially healthy choices, since they’re naturally lower in saturated fat—and diets high in saturated fat have been linked to an increased risk of heart disease.