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Tuesday, January 15, 2019

7-Day Diet Plan For High Blood Pressure (Dietitian-Made)




7-Day Diet Plan For High Blood Pressure (Dietitian-Made)





Day #1


Breakfast:  A bowl of oats with milk + 1 banana.
Lunch:  Simple Summer Salad with Balsamic Vinaigrette
Dinner: Apple Pecan Chicken. Less the bacon.
Snacks (can have more than once):  A handful of plain cashews or roasted almonds. High in protein, fiber and magnesium, studies show the addition of nuts to the diet does not cause weight gain.


Day #2


Breakfast:  Healthy Chocolate Peanut Butter and Banana Smoothie Bowl
Lunch: Canned tuna (in oil or water) + salad
Dinner:  Roasted Salmon and Asparagus

Snacks: 1 cup of carrot and cucumber sticks + ricotta cheese (not cottage cheese) or hummus. Try this Homemade Hummus.


Day #3


Breakfast:  Grapefruit Green Smoothie. If you have a blender then smoothies are a quick and delicious breakfast.
Lunch: Quinoa Salad with Nuts. Quinoa is a versatile grain that is naturally gluten-free and high protein. This recipe has many tasty alternatives depending on what vegetables and nuts you have leftover.
Dinner: Healthy Chipotle Chicken Sweet Potato Skins. Sweet potato is just one of my all time favourite foods. Recommend using Swiss or mozzarella cheese, or a low-sodium cheddar.
Snacks: 5-7 oz (150-200 grams) plain Greek yoghurt + 1 small banana

Day #4


Breakfast:  Apple Walnut Quinoa
Lunch: Pumpkin Soup Like You’ve Never Tasted Before. I’m a big fan of soups, especially in colder months. They tend to be lower-calorie than regular meals, rich in vegetables, and can keep you full for longer.

Dinner: Green Lentil and Walnut Bolognese served with pasta.

Snacks: A handful of plain cashews or roasted almonds.

Day #5


Breakfast:  Chocolate Peanut Butter Smoothie. All-natural peanut butter (usually at least 95% peanuts) is the healthiest choice, but it’s thick!

Lunch: Roasted Sweet Potato Salad

Snacks: 1 banana.

Day #6


Breakfast: Choose your favourite

Lunch: Fresh Spring (Rice-Paper) Rolls. Perfect for using leftover veggies. Select a maximum of 3 veggies, and add a protein food if you like.

Dinner: Grilled Spicy Honey Lime Chicken Kebabs

Snacks: Pan-fried Za’atar Popcorn or Healthy Microwave Popcorn

Day #7


Breakfast: Creamy Coconut Milk Quinoa Pudding. Swap maple syrup for honey if you don’t have it.

Lunch: Choose your favourite / leftovers / eating out

Dinner: Bibimbap Nourishing Bowl. Bibimbap literally means “mixed rice” in Korean, and is a signature dish packed with veggies, a protein source and topped with a sunny side up egg. Add in any other leftover vegetables or meat you have, and feel free to sub in white rice for brown.

Snacks: Sweet Potato Chips. I recommend soaking the potato for 1 hour beforehand to remove some starch, so they will bake crispy.




Try a Fly Drive Holiday to America This Year

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