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.