Seven Day Anti - Inflammation For Dietitian 4 October 2023

@NatureHabits

I can provide you with a sample 7-day anti-inflammatory low-sodium meal plan for high blood pressure. Please note that it's essential to consult a dietitian or healthcare professional for a personalized plan. Here's a general outline:

**Day 1:**

- Breakfast: Oatmeal with berries and a sprinkle of flaxseeds.
- Lunch: Grilled chicken breast with a side of quinoa and steamed broccoli.
- Snack: Greek yogurt with cucumber slices.
- Dinner: Baked salmon with asparagus and brown rice.

**Day 2:**

- Breakfast: Whole-grain toast with avocado and poached eggs.
- Lunch: Lentil soup with a mixed greens salad.
- Snack: Carrot and celery sticks with hummus.
- Dinner: Stir-fried tofu with mixed vegetables and brown rice.

**Day 3:**

- Breakfast: Smoothie with spinach, banana, and almond milk.
- Lunch: Turkey and vegetable wrap with a side of raw carrot sticks.
- Snack: Cottage cheese with pineapple chunks.
- Dinner: Grilled shrimp with quinoa and sautéed spinach.

**Day 4:**

- Breakfast: Greek yogurt parfait with honey and walnuts.
- Lunch: Baked sweet potato with black beans, salsa, and a side of kale.
- Snack: Sliced bell peppers with guacamole.
- Dinner: Roasted chicken with Brussels sprouts and quinoa.

**Day 5:**

- Breakfast: Chia seed pudding with mixed berries.
- Lunch: Spinach and chickpea salad with lemon-tahini dressing.
- Snack: Almonds and dried cranberries.
- Dinner: Baked cod with roasted vegetables and couscous.

**Day 6:**

- Breakfast: Scrambled eggs with spinach and tomatoes.
- Lunch: Brown rice bowl with grilled chicken, broccoli, and teriyaki sauce.
- Snack: Apple slices with peanut butter.
- Dinner: Beef stir-fry with bok choy and brown rice.

**Day 7:**

- Breakfast: Whole-grain cereal with low-fat milk and sliced bananas.
- Lunch: Quinoa salad with mixed vegetables and a vinaigrette dressing.
- Snack: Cottage cheese with pear slices.
- Dinner: Baked tilapia with green beans and quinoa.

Remember to drink plenty of water throughout the day and monitor your sodium intake. Adjust portion sizes and ingredients as needed to meet your dietary requirements and preferences. It's crucial to work with a dietitian to tailor this plan to your specific needs and ensure it's suitable for your high blood pressure management.