Day 1: Cucumber Sandwich with Cotija and Lime

Breakfast

  • 1 cup nonfat plain strained yogurt, such as Greek-style
  • ½ cup chopped cherries
  • ¼ cup sliced almonds

A.M. Snack

  • 1 large bell pepper, sliced
  • 3 Tbsp. hummus

Lunch

  • 1 serving Cucumber Sandwich with Cotija & Lime
  • ½ cup edamame, in pods
  • 1 medium apple

P.M. Snack

  • 1 medium banana
  • 1 Tbsp. almond butter

Dinner

  • 1 serving Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette
  • ½ cup cooked quinoa

Daily Totals: 1,488 calories, 59g fat, 94g protein, 158g carbohydrate, 33g fiber, 970mg sodium

Day 2: Raspberry-Vanilla Overnight Oats and Lentil Salad

Breakfast

  • 1 serving Raspberry-Vanilla Overnight Oats
  • 2 Tbsp. chopped walnuts

A.M. Snack

  • 1 cup blackberries

Lunch

  • 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
  • 1 cup low-fat plain kefir

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P.M. Snack

  • 1 serving No-Bake Granola Bars

Dinner

  • 1 serving Quick Chicken Fajitas

Daily Totals: 1,493 calories, 59g fat, 69g protein, 187g carbohydrate, 30g fiber, 1,284mg sodium

Day 3: Baked Falafel and Marinated Cucumber & Tomato Salad

Breakfast

  • 1 serving Raspberry-Vanilla Overnight Oats
  • 2 Tbsp. chopped walnuts

A.M. Snack

  • 20 unsalted dry-roasted almonds

Lunch

  • 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
  • 1 cup low-fat plain kefir

P.M. Snack

  • ¾ cup nonfat plain strained yogurt, such as Greek-style
  • ¼ cup blueberries

Dinner

  • 1 serving Baked Falafel
  • 1 serving Marinated Cucumber & Tomato Salad
  • 1 (6-inch) whole-wheat pita

Daily Totals: 1,506 calories, 62g fat, 74g protein, 176g carbohydrate, 36g fiber, 1,522mg sodium.

Day 4: One-Pan Pork Tenderloin with Heirloom Tomato & Shallot Confit

Breakfast

  • 1 serving Pineapple Green Smoothie

A.M. Snack

  • 1 serving No-Bake Granola Bars

Lunch

  • 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
  • 1 cup low-fat plain kefir

P.M. Snack

  • 1 medium apple

Dinner

  • 1 serving One-Pan Pork Tenderloin with Heirloom Tomato & Shallot Confit
  • ½ cup cooked brown rice

Daily Totals: 1,481 calories, 42g fat, 81g protein, 206g carbohydrate, 32g fiber, 1,161mg sodium

Day 5: Creamy Chicken Mushroom and Spinach Skillet Casserole

Breakfast

  • 1 serving Raspberry-Vanilla Overnight Oats
  • 2 Tbsp. chopped walnuts

A.M. Snack

  • 1 medium banana

Lunch

  • 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
  • 1 cup low-fat plain kefir

P.M. Snack

  • ¼ cup unsalted dry-roasted almonds

Dinner

  • 1 serving Creamy Chicken, Mushroom & Spinach Skillet Casserole
  • 1 serving Kale Salad with Balsamic & Parmesan

Daily Totals: 1,518 calories, 76g fat, 64g protein, 160g carbohydrate, 30g fiber, 1,393mg sodium

Day 6: Creamy Lemon Pasta with Shrimp

Breakfast

  • 1 serving Raspberry-Vanilla Overnight Oats
  • 2 Tbsp. chopped walnuts

A.M. Snack

  • 20 unsalted dry-roasted almonds
  • ¾ cup raspberries

Lunch

  • 1 serving Creamy Chicken, Mushroom & Spinach Skillet Casserole
  • 1 plum

P.M. Snack

  • 1 cup blackberries
  • ¾ cup nonfat plain strained yogurt, such as Greek-style

Dinner

  • 1 serving Creamy Lemon Pasta with Shrimp

Daily Totals: 1,487 calories, 58g fat, 86g protein, 173g carbohydrate, 37g fiber, 1,078mg sodium

Day 7: Vegetarian Tacos with Zucchini and Corn

Breakfast

  • 1 serving Pineapple Green Smoothie

A.M. Snack

  • 1 serving No-Bake Granola Bars

Lunch

  • 1 serving Creamy Chicken, Mushroom & Spinach Skillet Casserole
  • 1 plum

P.M. Snack

  • ⅔ cup nonfat plain strained yogurt, such as Greek-style
  • ¼ cup blackberries

Dinner

  • 1 serving Vegetarian Tacos with Zucchini & Corn
  • 2 cups mixed greens
  • 1 serving Citrus Vinaigrette

Daily Totals: 1,523 calories, 52g fat, 71g protein, 213g carbohydrate, 36g fiber, 1,506mg sodium

Sources:

https://www.nia.nih.gov/health/high-blood-pressure-and-older-adults

https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-weight-to-control-high-blood-pressure