Important Notes:
- Consult with a healthcare professional
- This meal plan focuses on the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in whole grains, fruits, vegetables, lean proteins, and low-fat dairy.
- Adjust portion sizes based on individual calorie needs.
Monday
Start your day with green juice juice ( broccoli & kale)
- Breakfast: Oatmeal with banana, crushed almond and a low fat- milk (300 calories,
- 250mg sodium)
- Snack: Apple slices with peanut butter (150 calories, 50mg sodium)
- Dinner: Baked salmon with sweet potato and green beans (500 calories, 250mg sodium)
Tuesday
Start your day with a warm cup of beet juice
30minutes before meal
- Breakfast: Greek yogurt with mixed berries and granola (350 calories, 50mg sodium)
– Snack: lettuce salad with olive oil as dressing mixed with tomatoes and onions with sea salt (100 calories, 40mg sodium)
- Dinner: steam fonion with fish , roasted broccoli and carrots (200 calories)
Wednesday
Start your day with a cup of scent leaf and broccoli smoothie 30minutes before meal
- Breakfast:
Millet pudding with boiled eggs - Lunch: egg plant sauce with cocoyam
- Snack: banana with a glass of hibiscus tea
- Dinner: Baked chicken thighs with roasted asparagus and quinoa (500 calories, 200mg sodium)
- with a cup hibiscus tea
Thursday
Start your day with jute leaf smoothie
- Breakfast: vegetable broth with fermented maize meal
- and a cup of plant base protein powder drink
- Lunch:
- finger millet with vegetable sauce and fish
– with a cup of green tea
- Snack: Apple slices
- Dinner: legumes with vegetable and green tea
Friday
Start your day with a cup of warm lemon water 30minutes before meal
- Breakfast: overnight oat mix with avocado and plant base protein powder .
- Lunch: Chicken and quinoa bowl with roasted veggies (500 calories, 200mg sodium)
- Snack: handful peanut with cucumber slices
- Dinner: Baked salmon with roasted Brussels sprouts and sweet potato (500 calories, 250mg sodium)
Saturday
Start your day with beet juice
30minutes before meal
- Breakfast: Overnight oats with almond milk and berries (300 calories, 50mg sodium)
– Lunch: roasted cocoyam with egg plant sauce
– Snack: 1 big pear ( 131 calories)
- Dinner: Baked chicken breast with roasted broccoli and kale and brown rice (500 calories, 200mg sodium)
- with a cup of green tea
Sunday
Start your day with a cup of blackkseed tea and ginger before your meal
– Breakfast: overnight oat with 1/4 of raspberries and 3 3tablespoon of crushed walnuts
- Lunch: fish salad with cabbage + broccoli + and lettuce with coconut oil and pinch of salt.
- Snack: 1 large Apple
- Dinner: legumes with large vegetable and a cup of green tea
General Guidelines:
- Focus on whole, unprocessed foods like fruits, veggies, whole grains, lean proteins, and low-fat dairy.
- Limit sodium intake to less than 2,300mg per day.
- Choose low-fat dairy products and lean protein sources.
- Avoid added sugars, saturated fats, and refined carbohydrates.
Remember, everyone’s nutritional needs are different. Be sure to consult with a healthcare professional
