Nutritional Services

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.
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.