Hypertension

Key Information

Plan Details

Day 1

Breakfast

• Italian tofu frittata
• Fruit salad with papaya seed dressing

Snack

• ½ grapefruit
• Rice cake with 1 tbsp peanut butter

Lunch

• Oriental chicken salad
• 5 spice onion soup

Dinner

• Shiitake mushroom soup
• Braised snapper with celery
• Sauteed greens
• Blackberry tart

Nutritional Profile

Day 2

Breakfast

• 1 cup fruit salad: mixed berries and figs topped with 1 tsp flax seeds
• Perfect oatmeal

Snack

• Carrots and celery sticks
• 4 oz yogurt dip (plain yogurt seasoned with fresh herbs)

Lunch

• Seafood gazpacho
• Asparagus salad

Dinner

• Sliced tomato salad
• Baked chicken with honey mustard sauce
• Pureed sweet peas
• Very berry delight

Nutritional Profile

Day 3

Breakfast

• Power shake:
• 1 tbsp flax seeds
• 1 piece whole wheat toast
• 1 tbsp sunflower butter

Snack

• 8 oz yogurt
• 2 medium figs
• 1 cup papaya
• ½ cup strawberries

Lunch

• Salad:

Dinner

• 6 oz turkey breast
• Small sweet potato
• 1.5 tbs walnuts
• 1 cup turnip greens, with ½ cup celery, 2 cloves garlic and 1 tsp fennel seeds
• 1 cup quinoa
• 1 tbsp sesame seeds

Nutritional Profile

Day 4

Breakfast

• 1 cup quinoa porridge
• 1 tbsp blackstrap molasses
• 1 tbsp flax seeds
• ½ cup papaya
• 2 sliced kiwifruits

Snack

• 1 rice cake with
• 1 tbsp almond butter
• 1 orange

Lunch

• 2 cups vegetarian chili with rice:
• Salad:

Dinner

• 6 oz grilled salmon with dill yogurt sauce
• 1/3 cup yogurt
• 1 tbsp dill weed sprigs
• 1 cup barley with 1 tbsp sesame seeds
• 1 cup chard with 1 tbsp pumpkin seeds
• ¾ cup brussel sprouts with lemon juice and zest

Nutritional Profile