Hypertension Institute Meal Plan
Making Smarter Choices
MEAL TIMES
1 | 3 | 5 |
2 | 4 | 6 |
FIRST TWO WEEKS
Suggestions
During the first two weeks of the meal plan you need to consume 8-10 servings of multicolored vegetables listed below with 1.5 grams/kg body weight of lean organic healthy protein from the list below. See the list of what to avoid below.
Fibrous Vegetables | |||
Alfalfa Sprouts | Chard, Swiss | Mushrooms | Scallions |
Artichokes | Collards | Mustard Greens | Snow Peas |
Asparagus | Cucumber | Okra | Spinach |
Bamboo Shoots | Eggplant | Onions | Squash, Zucchini |
Beets | Endive | Parsley | Squash, Summer |
Brussel Sprouts | Fennel | Pea Pods | Sweet Potatoes |
Broccoli | Green Beans | Peppers | Tomatoes |
Cabbage | Garlic | Radishes | Turnips |
Cauliflower | Kale | Sauerkraut | Water Chestnuts |
Carrots, raw | Leeks | Salad Greens | Watercress |
Lean Protein | Condiments and Sweeteners | ||
Fish | Organic Lean Beef | Mustard | Truvia |
Turkey | Eggs | Olive Oil Mayonnaise | Hot Sauces |
Chicken | Stevia (liquid, powder, tablets) |
Essential Fats | Drinks | ||
Olive Oil | Walnuts, Almonds | Filtered Water | Decaf Coffee |
Olive Oil Dressings | Cashews, Pecans | Green Tea | Lemonade (Stevia) |
Coconut Oil (Cooking) | Pumpkin Seeds | Black Tea | Limeade (Stevia) |
Coconut Milk | Avocado | White Tea | |
Unsweet Almond Milk |
Snack Foods | Foods That Lower Glycemic Index | ||
Chicken Salad | Tuna Salad | Lemon Juice | Vinegar |
Egg Salad | Caveman Sandwich | Lime Juice | Salsas |
Hard Boiled Eggs | Turkey Roll-Ups | Vinegar & Oil Dressings |
Avoid The Following Foods
All sugar products | including white sugar, brown sugar, honey, juices, corn syrup, high fructose corn syrup, agave nectar, alcohol, sweets, refined carbohydrates, and artificial sweeteners. |
All dairy products | including milk, yogurt, butter, ice cream, cheese, and cottage cheese. |
All gluten products | including bread, pasta, cereal, crackers, and white or whole wheat bread. |
All white potatoes, rice (white or brown), Soy products, sodas (regular & diet). | |
If it is WHITE do not eat it”
Get 8 10 servings of vegetables a day and lots of lean protein” A serving is what you can fit into the palm of your hand |
After Two Weeks
Start Two to Four Servings Per Day of Berries with the meal plan above | ||
Raspberries | Blackberries | Cranberries |
Blueberries | Strawberries | Goji Berries |
After Four Weeks
Start Two Servings Per Day of these fruits with the two servings
of berries or mix and match the fruit list to your liking. |
|
Apples | Honeydew |
Apricots | Kiwi |
Banana | Mangoes |
Cantaloupe | Oranges |
Cherries | Papaya |
Coconut | Peaches |
Dates | Pineapple |
Figs | Prunes |
Grapefruit | Raisins |
Grapes | Watermelon |
Guava |
- Eat fruit as directed above but keep fruit juices to a minimum especially if you have diabetes,
- high blood sugar, metabolic syndrome overweight or obese.
- Eat 6 servings of vegetables per day
- Eat up to 4 servings of fruit per day.