15 Jan Hypertension Institute Meal Plan
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Nutritional
by Dr. Houston
Hypertension Institute Meal Plan
Making Smarter Choices
MEAL TIMES
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.
