Hypertension Meal Plan

Weekly Meal Planner
meal plan
DATE
10/20/2014 Mon
10/21/2014 Tue
10/22/2014 Wed
10/23/2014 Thu
10/24/2014 Fri
SERVES
BREAKFAST
Power Smoothie
606 kcal
Loaded Oatmeal
570 kcal
Potato & Egg

Hash 506 kcal
Banana Peanut
Butter Toast
455 kcal
Banana Pancakes
660 kcal
LUNCH
DINNER
Tortilla Veggie Wrap

& White Bean
Spread 677 kcal
One-pot Spanish
Tomato Chicken,
Multigrain bread, &
Spinach Salad
691 kcal
Sweet Potato Bento

Bowl & Baked Sweet
Potato Fries
709 kcal
Tuna Melt 520 kcal
Baked Potato &

Fixins, Turkey
Sandwich 603 kcal
Spicy Red Lentil

Stew & Naan bread
705 kcal
SNACKS
Grapefruit 52 kcal
DESSERT
NUTRIENT PROFILE
Yogurt Parfait
351 kcal
Energy: 2377 kcal (99%)

Carbs: 347 g (96%)
Protein: 122.5 g (102%)
Fat: 72 g (135%)
Fiber: 55 g (145%)
Sodium: 1198 mg (80%)
Potassium: 6092 mg (130%)
Fruit & Cheese

237 kcal

Carbs: 382 g (106%)
Protein: 109 g (91%)
Fat: 59 g (111%)
Fiber: 66 g (174%)
Sodium: 2022 mg (135%)
Carbs: 323 g (90%)
Protein: 141 g (117%)
Fat: 72 g (136%)
Fiber: 59 g (154%)
Sodium: 914 mg (61%)
Tuscan White Bean

Kale Sausage Soup
510 kcal
Almonds, Dried
Apricots, & Apple
358 kcal
Curried Lentil Soup

406 kcal
Apples, White
Bean Spread, &
Ants-on-a-Log
817 kcal
Air-Popped
Popcorn 174 kcal
Yogurt & Granola,

Carrots & Dip 727
kcal

Carbs: 382 g (106%)
Protein: 118 g (98%)
Chocolate BananFat: 58 g (110%)
ice Cream 177 kcal Fiber: 70 g (183%)
Sodium: 1785 mg (119%)
Vegetable Stir-fry 449

kcal
Chicken and
Vegetable stir-fry 542
kcal
Edamame 205 kcal
Chocolo-Peanut
Butter Banan-ice
Cream 287 kcal

Carbs: 389 g (108%)
Protein: 142 g (118%)
Fat: 45 g (86%)
Fiber: 67 g (175%)
Sodium: 1996 mg (133%)
Total Weekly Averages
Carbs: 365 g (101%)
Protein: 127 g (105%)
Fat: 61 g (116%)
Sat. Fat: 13.1 g (4.9% of total)
Cholesterol: 122 mg
Fiber: 63 g (166%)
Sodium: 1583 mg (106%)
Nutrient Balances
Omega-6 : Omega-3
4:1
Potassium : Sodium
4:1
Calcium : Magnesium
Monthly Meal Planner

ingredients
DISH
AMOUNT
UNIT
INGREDIENT
Power Smoothie
cup
Power Smoothie
medium (7")
Power Smoothie
15
individual
Power Smoothie
0.5
cup
nonfat milk (with added vit D)
Power Smoothie
0.5
cup
orange juice
Power Smoothie
cup
raw spinach
Power Smoothie
tbsp
wheat germ
Power Smoothie
tbsp
flaxseed meal
Power Smoothie
0.25
cup
nonfat plain greek yogurt
8" diameter
whole wheat tortilla
8"
cucumber with peel
medium
tomato
0.25
cup
raisins
cup
raw spinach
0.5
recipe
White Bean Spread
cup
rinsed, canned, white beans
White Bean Spread
0.5
cup
chopped fresh parsley
White Bean Spread
clove
pressed garlic
White Bean Spread
tbsp
extra virgin olive oil
White Bean Spread
tbsp
grated parmesan cheese
White Bean Spread
0.5
lemon
Spanish Tomato Chicken
0.25
recipe
Spanish Tomato Chicken Recipe
large
yellow or red onion
cloves
garlic
medium whole
0.5
1-1/4 pound
raw eggplant, unpeeled
lb
skinless chicken breast
tsp
thyme
tbsp
sage
tsp
oregano
dash
black pepper
0.5
cup
chopped fresh parsley
cup
chopped fresh kale
Multigrain Bread
slice
whole -grain, multi-grain bread
frozen, unsweetened blueberries

banana
raw almonds
white bean spread
fresh squeezed juice
tomatoes
2-1/2" diameter russet potato, unpeeled
Page 2 of 7

ingredients
DISH
AMOUNT
UNIT
Spinach Salad
cup
Spinach Salad
medium
Spinach Salad
small
Spinach Salad
individual
Spinach Salad
tbsp
Spinach Salad
tbsp
balsamic vinegar
Snack 10-20-2014
medium
Yogurt Parfait
1-half
cup
plain, nonfat greek yogurt
Yogurt Parfait
0.5
cup
red or green grapes, cut in half
Yogurt Parfait
1.5
bar
nature valley honey & oat granola bar
Yogurt Parfait
tbsp
honey
Loaded Oatmeal
cup
cooked steel cut oats (1/4c dry to 1c water)
Loaded Oatmeal
3/4th
cup
frozen, unsweetened blueberries
Loaded Oatmeal
tsp
cinnamon
Loaded Oatmeal
12
individual
Loaded Oatmeal
3/4th
cup
Loaded Oatmeal
tbsp
flaxseed meal
Loaded Oatmeal
tbsp
raw sunflower seeds
Sweet Potato Bento Bowl
medium
3/4th
cup
rinsed, canned, white beans
3/4th
cup
medium-grain brown rice, cooked
cup
fresh kale, chopped
tsp
cumin
tsp
curry powder
0.5
tbsp
low sodium soy sauce
Baked Sweet Potato Fries
small
sweet potato, unpeeled, cut in strips- baked
tsp
curry powder
tsp
garlic powder
1/4th
recipe
Tuscan White Bean Kale Sausage Soup Recipe
tbsp
cup
onion, chopped
medium (6"-7")
carrot, chopped
medium
medium (5")
cloves
Tuscan White Bean Kale Sausage Soup
Page 3 of 7
INGREDIENT
raw spinach
carrot, grated
apple, cubed, with skin
walnuts, chopped
grapefruit
walnuts, chopped
baked sweet potato, unpeeled, cubed
zucchini
stalks celery
garlic

ingredients
DISH
AMOUNT
UNIT
INGREDIENT
1/4th
tsp
cayenne pepper
1-half
tsp
thyme
1-half
tsp
rosemary
cup
low sodium chicken or vegetable broth
28
oz
canned, rinsed, white beans
14
oz
canned tomatoes, no salt added
cup
fresh kale, chopped
10
oz
italian turkey sausage
Snack 10-21-2014
15
individual
almonds, raw
Snack 10-21-2014
0.5
cup
dried apricots
Snack 10-21-2014
small
Fruit & Cheese Dessert
oz
low sodium cottage cheese
Fruit & Cheese Dessert
0.5
cup
red or green grapes, cut in half
Potato & Egg Hash
small
red potatoes, unpeeled
Potato & Egg Hash
0.5
large
onion, chopped
Potato & Egg Hash
cloves
garlic
Potato & Egg Hash
cup
Potato & Egg Hash
medium
Potato & Egg Hash
slice (1 oz)
Potato & Egg Hash
whole
egg
Tuna Melt
slices
sprouted grain whole wheat bread
Tuna Melt
can (5 oz)
tuna, no salt added, water packed
Tuna Melt
tbsp
Tuna Melt
3/4th
medium
Tuna Melt
slice (1 oz)
Tuna Melt
1/4th
medium
Curried Lentil Soup
1/4th
recipe
Curried Lentil Soup Recipe
1.5
cups
red lentils, rinsed
cup
low fat milk
1/4th
cup
45
oz
low sodium chicken or vegetable broth
large
stalks celery
large
onion, chopped
large
sweet potato, unpeeled
cloves
garlic
Page 4 of 7
apple, unpeeled
fresh spinach
tomato
swiss cheese
flaxseed meal
tomato
swiss cheese
avocado, sliced

ingredients
DISH
AMOUNT
UNIT
INGREDIENT
tsp
curry powder
tsp
paprika
Snacks 10-22-2014
medium
Snacks 10-22-2014
crispbread
Snacks 10-22-2014
0.5
recipe
Snacks 10-22-2014
medium
Snacks 10-22-2014
tbsp
peanut butter, unsalted
Snacks 10-22-2014
0.25
cup
raisins
Air-popped Popcorn
cups
air-popped popcorn
Air-popped Popcorn
tbsp
parmesan cheese, grated
Air-popped Popcorn
tbsp
nutritional yeast
Banana Peanut Butter Toast
slices
medium (7")
tbsp
Baked Potato & Fixins
0.25
cup
tbsp
pico de gallo salsa
stalks
green onion, chopped
0.25
cup
Turkey Sandwich
slices
Turkey Sandwich
serving
sliced turkey breast
Turkey Sandwich
1/4th
medium
tomato
Turkey Sandwich
cup
fresh spinach
Turkey Sandwich
tsp
dijon mustard
Turkey Sandwich
slice (1 oz)
swiss cheese
Vegetable Stir-Fry
cup
cooked quinoa
Vegetable Stir-Fry
cup
fresh kale, chopped
Vegetable Stir-Fry
medium
Vegetable Stir-Fry
1-half
cup
Vegetable Stir-Fry
cloves
Vegetable Stir-Fry
1-half
cup
black beans, rinsed
Vegetable Stir-Fry
cup
mushrooms, rinsed and sliced
Snacks 10-23-2014
1-half
cup
Snacks 10-23-2014
cup
granola with nuts
Snacks 10-23-2014
medium
apple, unpeeled
whole grain crackers
white bean spread
stalks celery
banana
medium (3" dia) russet potato, unpeeled, baked
Page 5 of 7
black beans, rinsed

beet, baked or boiled

onion, chopped
garlic
carrots, raw

ingredients
DISH
AMOUNT
UNIT
1.5
tbsp
Chocolate Banan-ice Cream
medium (7")
0.5
cup
2.5
tbsp
cocoa powder, unsweetened
Banana Pancakes
medium (7")
Banana Pancakes
cup
Banana Pancakes
0.25
cup
applesauce, unsweetened
Banana Pancakes
tsp
vanilla extract
Banana Pancakes
cup
whole wheat flour
Banana Pancakes
tsp
baking powder
Banana Pancakes
tbsp
flaxseed meal
Banana Pancake Toppings
medium (7")
banana, sliced
0.5
cup
tbsp
pure maple syrup
tbsp
wheat germ
1/5th
recipe
Spicy Red Lentil Stew Recipe
cups
red lentils, rinsed
large
onion, chopped
tbsp
safflower oil
tbsp
red curry paste
tsp
ground turmeric powder
tsp
curry powder
tsp
ground cumin seed
tsp
chili powder
tsp
sea salt
tbsp
sugar
cloves
garlic
tsp
fresh ginger root, pressed
14.25
oz
tomato puree, no salt added
medium (7")
medium (2x5")
medium (5")
Naan Bread, Lunch
piece
Chicken and Vegetable Stir-fry
cup
medium-grain brown rice, cooked
oz
skinless chicken breast
Snacks 10-23-2014
Spicy Red Lentil Stew
Page 6 of 7
INGREDIENT
dip of choice (Ranch)
banana, frozen
banana, mashed
carrots, chopped
sweet potato, cubed
stalks celery
whole wheat naan bread

ingredients
DISH
AMOUNT
UNIT
INGREDIENT
0.5
large
onion, chopped
cloves
garlic
small
red bell pepper, chopped
cup
mushrooms, rinsed and sliced
cup
broccoli, florets
0.5
cup
sugar snap peas
Snacks 10-24-2014
cup
edamame, boiled from frozen
Snacks 10-24-2014
small
lemon, juice
Snacks 10-24-2014
clove
garlic, pressed
Snacks 10-24-2014
dash
black pepper
Chocolo-Peanut Butter Banana-ice Cream
medium
tbsp
cocoa powder, unsweetened
tbsp
3/4th
cup
Page 7 of 7
banana, frozen

Hypertension Meal Plan

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Weekly Meal Planner

Potato & Egg

Tortilla Veggie Wrap

Sweet Potato Bento

Tuna Melt 520 kcal

Baked Potato &

Spicy Red Lentil

Energy: 2377 kcal (99%)

Fruit & Cheese

Energy: 2384 kcal (99%)

Tuscan White Bean

Curried Lentil Soup

Yogurt & Granola,

Energy: 2411 kcal (100%)

Vegetable Stir-fry 449

Edamame 205 kcal

Energy: 2400 kcal (100%)

Monthly Meal Planner

nonfat milk (with added vit D)

nonfat plain greek yogurt

Tortilla Veggie Wrap

whole wheat tortilla

Tortilla Veggie Wrap

cucumber with peel

Tortilla Veggie Wrap

Tortilla Veggie Wrap

Tortilla Veggie Wrap

Tortilla Veggie Wrap

White Bean Spread

rinsed, canned, white beans

White Bean Spread

chopped fresh parsley

White Bean Spread

White Bean Spread

extra virgin olive oil

White Bean Spread

grated parmesan cheese

White Bean Spread

Spanish Tomato Chicken

Spanish Tomato Chicken Recipe

yellow or red onion

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

raw eggplant, unpeeled

Spanish Tomato Chicken Recipe

skinless chicken breast

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

chopped fresh parsley

Spanish Tomato Chicken Recipe

chopped fresh kale

whole -grain, multi-grain bread

frozen, unsweetened blueberries

white bean spread

fresh squeezed juice

2-1/2" diameter russet potato, unpeeled

Monthly Meal Planner

extra virgin olive oil