BPS-Book_2ndEdition

(COVER)The Blood Pressure Solution logo
7-Day Meal Plan
21 Recipes That Lower Blood Pressure
With careful attention to balancing the amounts of potassium,

sodium, Omega-3, and Omega-6 fatty acids, you’ll be
preparing meals that will help you lower your blood pressure,
naturally.
All recipes are made with ‘real foods’ – fruits, veggies, meats,
and seasonings, which come from nature.
The Blood Pressure Solution

Disclaimer:
This book offers health, medical, fitness, and nutritional information for educational
purposes only. This information has not been evaluated by the FDA and is not intended
to treat, diagnose, cure, or prevent any disease. You should not rely on this information
as a substitute or a replacement for professional medical advice, diagnosis, or treatment.
You should, however, seek the advice of your healthcare provider before undertaking
any treatment or if you have any concerns or questions about your health. Do not
disregard, avoid, or delay obtaining medical or health-related advice from your healthcare
professional because of something you may have read in this book. Nothing stated here
is intended to be, and must not be taken to be, the practice of medical, nutritional,
physiological, or any professional care.
Primal Health, LP and its officers, directors, and trainers disclaim any warranties (expressed
or implied), of merchantability, or fitness for any particular purpose, and shall in no event
be held liable to any party for any direct, indirect, punitive, special,incidental or other
consequential damages arising directly or indirectly from any use of this material, which
provided as is, and without warranties.
Images used under license from Shutterstock.com.
All product names, logos, and brands are property of their respective owners. All
company, product and service names used in this website are for identification purposes
only. Use of these names, logos, and brands does not imply endorsement.
Primal Health, LP
710 Century Parkway
Allen, TX 75013
Printed in the United States of America
First Printing, 2015
Second Printing, 2017
7-Day Meal Plan Intro
We typically think of the “fast food” category as the worst of all food choices
when it comes to maintaining a healthy diet. But you might be surprised to know
that most of the processed grocery store foods that you prepare at home can be
just as bad, or worse!
Not only are most prepackaged foods lacking in many of the essential nutrients,
but they are also a significant source of sodium—condiments and soft drinks
included. Check the labels, and you’ll find out just how many products contain
an excessive amount of sodium—particularly when it’s listed as one of the
primary ingredients. Remember, just because it says it’s “healthy and natural” on
the front of the label, that doesn’t mean it’s true.
The best way to monitor the amount of sodium and other essential vitamins
and minerals needed for a healthy diet is to put yourself in control of your
ingredients. Remember the old saying, “If you want something done right, you
have to do it yourself?” Well it truly applies to managing your diet. You’re in
charge of everything you eat and drink, so it’s up to you to make good choices.
Your health depends on it.
But making smart choices about the foods you eat isn’t as difficult, boring, or
time-consuming as you might think. You really can enjoy having healthy meals at
home and at almost any restaurant. You just need to know what to look for. So
we’ve put together this 7-Day Meal Plan to get you started.
Every easy-to-follow recipe includes a combination of ingredients designed to

help reduce your blood pressure, naturally. These recipes are also easy to adapt
7-Day Meal Plan | 49
www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

to your taste, so feel free to get personal when preparing your meals. By making
a few adjustments, you can completely change the flavor and texture of any
recipe.
Choosing substitutions from the “99 Foods List” makes swapping things around
a quick and easy process because all of the ingredients are safe, healthy, and
most importantly, delicious options.
And don’t be afraid try something new. For instance, maybe eating spinach isn’t
among the finest of your childhood memories. Give it another try. The same
food prepared in a different way, combined with other ingredients, or even using
a different variety of any fruit or vegetable may turn out to be an enjoyable new
experience! The options are endless. So have fun with these recipes!

7-Day Meal Plan
Breakfast Lunch Dinner
Bacon & Egg Make- Turkey And Broccoli Asian Spiced Pork
Ahead Mini’s Lettuce Wrap With Tenderloin
Monday Citrus Sauce Sweet Roasted
Asparagus
Mushroom & Swiss Roasted Rosemary Tropical Baked

Spinach Frittata Lemon Chicken Salmon With Sesame
Tuesday Steamed Brussels and Ginger
Sprouts with Tangy Zesty Green Beans
Lemon Vinaigrette
Tootie-Fruity Breakfast Pistachio, Peach and Grilled Beef & Veggie

Smoothie Avocado Chicken Kabobs
Wednesday Salad Super Healthy
Vinaigrette Dressing
Simple Salad
Ham And Sweet Potato Curried Carrot Soup Creole Style Broiled
Hash With Ginger Cod
Thursday Oh Baby! Roasted
Beet Salad With
Oranges
Tex-Mex Omelet Zesty Spinach Salad Grilled Tuna With

Sweet & Spicy Veggie With Strawberries Summer Citrus Salad
Friday And Avocado
Salsa Grilled Artichokes
With Lemon
Green Eggs & Bacon Super Veggie Chicken Herb Roasted Turkey
Scrambler Soup Breast
Saturday
No-Potato Mashed
Potatoes
Crustless Sausage & Blazing Chicken Grilled Alaskan

Mushroom Quiche Salad With Roasted Salmon With Garlic
Sunday Vegetables And Lemon
Country Style Paleo
Breakfast Sausage Portobellos Tapenade
Bacon & Egg Make–
Ahead Mini's
monday – breakfast
12 10 minutes 8 minutes
Ingredients
• 3 large eggs
• 1 ounce almond milk (~2 tbsp), plain
18.3 3.05 • ⅓ cup cheddar cheese shredded
43.9 7.32 • ¾ tablespoon unsalted butter
40 6.67 • 3 pieces turkey bacon (reduced sodium)
628.3 104.72 • 2 shallots; chopped
• 2 small zucchini; grated
• ¼ cup fresh spinach leaves, thinly sliced
• ½ teaspoon black pepper
63% 25% 12% • 1 teaspoon sea salt
• ⅓ ounce brown flaxseeds, ground
Directions
Preheat oven to 425 F. Using a 24 cup mini-muffin pan, grease or add paper
liners to each cup, and set aside.
Cut bacon into ½-inch pieces, cook to desired crispness, and set aside on a
paper towel.
In a small saucepan, melt butter over medium heat. Add sliced shallots, spinach,
and grated zucchini, and sauté until soft, ~5 minutes. Remove from heat.
In medium sized bowl, combine eggs, milk, cheese, salt, and pepper. Add the
bacon pieces, zucchini, shallots, and spinach, and mix well.
Next, spoon about a tablespoon of the mixture into each mini-muffin cup, and
bake ~8-10 minutes, or until centers are set. Remove from oven and let cool.
Can be served immediately, or may be placed in a covered container and stored
in the refrigerator, and reheated in the microwave.
Serving Size = 2 mini-muffins
NOTE: Our Sweet and Spicy Veggie Salsa makes a tasty topping for these
magical little muffins! (Recipe included in the Friday meal plan.)
TIP: An easy method for getting thinly sliced spinach is to make a stack (put
the leaves on top of each other), and then tightly roll it up. Using a sharp knife,
carefully slice the spinach into thin ribbons. (Chiffonade is the fancy word for
this technique.)

Turkey and Broccoli
Lettuce Wrap with
Citrus Sauce
monday – lunch
Ingredients
• 1 pound ground turkey
• 12 green leaf lettuce leaves
36.5 6.08 • 2 ½ cups broccoli florets
102.7 17.12 • ½ cup red bell peppers sliced
91.1 15.18 • 1 small green onion, chopped
1434.7 239.12 • 1 tablespoon onions, finely chopped
• ½ clove garlic, minced
• 1 tablespoon unsalted butter
• 3 ounces orange juice (½ cup; unsweetened)
66% 26% 10% • 2 teaspoons spicy Dijon mustard
• ½ tablespoon almond flour; divided
• 1 teaspoon reduced sodium soy sauce
• 1 tablespoon coconut oil; organic, unrefined
Directions
In a medium saucepan, cook broccoli and red bell pepper in a small amount of
boiling, lightly salted water about 8 minutes or until broccoli is crisp-tender;
drain. Cover and keep warm. Put ground turkey in a bowl, add 1 teaspoon of the
almond flour and mix until incorporated. Heat skillet over medium heat, and add
coconut oil to the hot pan.
Add the chopped green onion, and cook ~1 minute until softened.
Next, add the turkey mixture and soy sauce to the skillet. Use a spatula or
wooden spoon to break up the turkey into crumbles, while cooking on high heat
~5-7 minutes, or until the turkey is done. Add the broccoli mixture, and remove
from heat. Cover and keep warm.
For the sauce, melt butter in small saucepan over medium heat. Add finely
chopped onion and garlic, and sauté until onion is softened. Stir in remaining
teaspoon of almond flour. Add orange juice and spicy mustard. Cook and stir
until mixture is thickened and bubbly, then continue cooking an additional
2 minutes more. Pour the sauce over the turkey and vegetable mixture, stirring
gently to incorporate. Scoop the mixture into each lettuce leaf and serve.
TIP: To make ahead, store the prepared mixture in the refrigerator in a covered
container. Store lettuce in a separate container, keeping it dry. Fill lettuce with
mixture just before serving.

Asian Spiced Pork
Tenderloin
monday – dinner
Ingredients
• 14 ounces pork tenderloin
• 2 tablespoons sesame seeds
13 3.25 • 2 teaspoons minced garlic
50.6 12.65 • ½ teaspoon red pepper flakes
90.4 22.6 • ⅛ teaspoon celery seeds
869 217.25 • 2 tablespoons shallots; finely chopped
• ¼ teaspoon ground cumin
• ⅛ teaspoon ground cinnamon
• ⅛ teaspoon ground ginger
53% 42% 6% • 1½ tablespoons organic, unrefined coconut oil
• ½ ounce slivered almonds
Directions
Preheat the oven to 400 F. Lightly coat a baking dish with coconut oil cooking
spray. In a heavy frying pan, add the sesame seeds and almonds in a single layer.
Toast over low heat, stirring constantly, (~1-2 minutes), until light golden brown.
Remove from the pan, and set aside to cool.
Next, melt 1 tablespoon of the coconut oil in the pan over medium-low heat.
Increase the heat to medium-high, and sauté the shallots, ginger, and garlic until
tender. Remove from heat, stir in the lemon zest, and set aside to cool.
In a small bowl, combine the dry seasonings, toasted sesame seeds, and almonds.
Stir to mix evenly. Combine with the garlic, shallots, and ginger, and mix well.
Place the pork tenderloin in the prepared baking dish. Evenly coat both sides of
each of the pork pieces with the seasoning mixture. Place in the oven and bake
until a meat thermometer reaches 145 degrees (medium) or 160 degrees (well-
done). Let rest for 3 minutes before serving.

Sweet Roasted
Asparagus
monday – dinner
Ingredients
• 24 asparagus spears; peeled and trimmed
• 3 tablespoons coconut oil; organic,
24.8 6.2
unrefined
47.3 11.825 • 1 tablespoon apple cider vinegar; organic,
3.4 unfiltered
13.6
579.3 144.825 • 1 tablespoon sesame seeds, toasted
• ½ teaspoon sea salt
• ½ teaspoon ground black pepper
82% 10% 19%
Directions
Preheat oven to 400 degrees F. On a large baking sheet, place prepared asparagus
spears in a single layer.
In a small bowl, combine 3 tablespoons oil and 1 tablespoon of vinegar. Drizzle
mixture over asparagus and turn to coat. Season with salt and black pepper.
Place in preheated oven and roast ~18-20 minutes, turning occasionally. When
done, the asparagus should be lightly browned and just tender.
Transfer asparagus to a platter. Sprinkle with toasted sesame seeds, and serve.
side dish

Mushroom & Swiss
Spinach Frittata
tuesday – breakfast
Ingredients
• 6 egg whites free range; organic
• 4 whole eggs free range; organic
28.7 4.78 • ½ cup Swiss cheese, grated
87.8 14.63 • 1½ tablespoons butter; organic, unsalted
76.6 12.77 • 3 tablespoons sour cream; full fat
1211.4 201.9 • 10 ounces fresh spinach
• 2½ cups sliced, fresh mushrooms
• 1 tablespoon onion flakes
• ½ teaspoon dried thyme
67% 26% 10% • 2½ sprigs fresh dill, chopped
• ⅛ teaspoon garlic powder
• ½ teaspoon ground black pepper
• 1 teaspoon sea salt
• 2 tablespoons extra virgin olive oil
Directions
Preheat oven to 350 F. Heat the olive oil in a 10- or 12-inch non-stick, ovenproof
skillet. Add butter, sliced mushrooms, garlic powder, and onion flakes, and
sauté ~ 5 minutes. Once mushrooms are tender, remove from heat.
In a separate saucepan, place spinach and 1 tablespoon of water. Cover and cook
just until wilted. Drain spinach, and set aside in colander to cool. Squeeze out
any liquid, then chop the spinach.
In a large bowl, beat together eggs, egg whites, sour cream, dill, thyme, salt, and
pepper. Stir in the sour cream, spinach and mushroom mixture, and add cheese.
Evenly coat the non-stick, ovenproof skillet with olive oil, and return to stove
over medium heat. Once hot, add the egg mixture, and place the skillet in the
oven, uncovered.
Check frittata in 10 minutes, and then, at 5-minute intervals, until the center is
slightly firm. Be careful not to overcook.
Once frittata is done, flip it over onto a plate, cut into 6 slices, and serve
immediately.

Roasted Rosemary
Lemon Chicken
tuesday – lunch
Ingredients
• 8 ounces chicken; white or dark meat with
skin, (free range, organic)
7.5 3.75
• 1 lemon (juice only; reserve zest)
58.9 29.45 • 2 tablespoons fresh rosemary chopped
177.1 88.55 • 2 cloves garlic minced
1268.5 634.25 • 1 tablespoon dried parsley
• 1 tablespoon extra virgin olive oil
• 1 tablespoon coconut oil; organic, refined
40% 53% 2%
Directions
Reserve ~1 teaspoon each of the garlic and parsley, and 1 tablespoon of the
rosemary for later use.
Combine coconut oil, garlic, rosemary, and parsley in a small bowl or dish. Coat
the chicken in the oil mixture on both sides, then cover, and marinate in the
refrigerator for ~2 hrs.
Once marinated, drizzle a sauté pan or skillet with olive oil, just to coat the
bottom, and place over medium heat. Add chicken, searing each side for ~4
minutes, or until cooked (no longer pink). If you prefer, you can also roast the
chicken in the oven (rather than the skillet) on 375 F for ~5 minutes, until juices
run clear.
Remove chicken from the pan, and set aside. Drain most of the drippings from
the pan, leaving just a little to use for the sauce. Next, add the reserved garlic,
parsley, and rosemary to the drippings, and sauté ~10-15 seconds, until garlic
softens and herbs are fragrant.
Then add the juice of one lemon, diluted with ~2 tablespoons water, and bring to
a boil. Stir the mixture just enough to deglaze the pan, add the butter, salt, and
pepper. Stir until the butter is just about melted, then place chicken back in the
pan, flipping it over to fully coat each side.
The chicken can be served “as is” with a side item, or it can be sliced into bite size
pieces and added to a salad, as well.

Steamed Brussels
Sprouts with Tangy
Lemon Vinaigrette
tuesday – lunch
Ingredients
• 3 cups brussels sprouts; trimmed, cut
into quarters
29.4 7.35
• 1 tablespoon minced shallot
27.8 6.95 • 1 tablespoon lemon zest, freshly grated
9.5 2.375 • 2 tablespoons lemon juice, freshly squeezed
405.8 101.45 • 2 tablespoons extra virgin olive oil
• 2 teaspoons spicy, dijon mustard
• ¼ teaspoon ground black pepper
66% 10% 31%
Directions
Trim Brussels sprouts, and slice into quarters.
In a large saucepan, add ~1 inch of water. Place Brussels sprouts in a steamer
basket, and steam them over boiling water for ~7-8 minutes, until desired
tenderness.
For the vinaigrette, whisk together the oil, shallots, lemon zest, lemon juice,
mustard, salt, and pepper.
Add the steamed sprouts to the dressing; toss gently to coat, and serve.
side dish

Tropical Baked
Salmon with
with Sesame
Sesame
and Ginger
tuesday – dinner
Ingredients
• 2 (4 oz) wild caught salmon fillets
• 2 garlic cloves, minced
44.8 22.4 • 1 cup fresh pineapple (or mango, papaya,
35 17.5 or any combination of tropical fruit), diced
50.3 25.15 • ½ cup pineapple juice canned, unsweetened
695.4 347.7 • ¼ teaspoon coconut oil; organic, unrefined
• 2 tablespoons sesame seeds, toasted
• ¼ tablespoon low-sodium soy sauce
• ¼ teaspoon ground ginger
46% 29% 26% • ⅛ teaspoon red pepper flakes
• ¼ teaspoon sea salt
• ⅛ teaspoon ground black pepper
Directions
In a small bowl, add the pineapple juice, garlic, soy sauce, ginger, and red pepper.
Whisk mixture evenly.
Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture
over the top, cover with plastic wrap. Put in the refrigerator to marinate for
~1 hour, periodically turning the fillets, as needed.
Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with coconut
oil cooking spray. Place the marinated salmon fillets on the aluminum foil or
parchment paper, then drizzle each with ⅛ teaspoon coconut oil. Sprinkle
with black pepper. An additional dash of red pepper flakes can be added for
extra heat, if desired. Top each with ½ cup diced fruit.
Make a foil packet by wrapping the foil (or parchment paper) around the salmon,
and folding the edges down to seal. Bake ~10 minutes per side. The fish should
be opaque throughout when tested with the tip of a knife. Transfer the salmon
to warmed individual plates and serve immediately.
Cooking Options:
This dish is also perfect for grilling. Follow the same directions to prepare. Once
the fish is wrapped in the foil packet*, put on heated grill and cook until firm and
opaque (~10 minutes per side). (*Do not use parchment paper on the grill).

Zesty Green Beans
tuesday – dinner
Ingredients
• 1 pound green beans (snap beans)
stems removed
15.8 2.63
• 2 tablespoons refined coconut oil or butter
27.6 4.6 • 1 red bell pepper seeded and julienned
3.2 0.53 • ½ teaspoon red pepper flakes (or ⅛
324.4 54.06 teaspoon cayenne pepper)
• 1 clove garlic, finely chopped
• 1 teaspoon mustard oil (optional)
• ¼ teaspoon freshly ground black pepper
82% 4% 21%
Directions
Cut the beans diagonally into ~2-inch pieces. Fill a large saucepan ~3/4 full of
water, and bring to boil. Add the beans, and cook ~1-3 minutes.
Once they are tender-crisp and bright green, quickly drain the beans, rinse in
cold water to stop the cooking, then drain again and set aside.
In a large frying pan, heat the coconut oil or butter over the medium heat. Add
the julienned bell pepper and sauté for ~1 minute, then add the beans and sauté
for another minute longer.
Add the chili flakes and garlic and stir for 1 minute, until beans are tender. Drizzle
with the mustard oil and season with pepper.
Serve immediately.
side dish

Tootie-Fruity
Breakfast Smoothie
wednesday – breakfast
Ingredients
• 1 cup green tea brewed
• ½ banana medium sized
29.9 29.9 • 1 cup spinach washed
11.3 11.3 • ¼ cup raspberries
3.7 3.7 • ¼ cup blueberries
236.1 236.1 • ½ small, ripe avocado; peeled, seed removed
48% 7% 56%
Directions
Wash all fruits and vegetables, remove stems and peel, accordingly.
Brew green tea, allowing it to steep no longer than 3 minutes (to avoid bitterness).
Combine all ingredients in a blender, blend until smooth, and serve immediately.
*Almond or coconut milk can be used in place of the green tea and other
combinations of different fruits and vegetables can be used if desired.

Pistachio, Peach,
and Avocado
Chicken Salad
wednesday – lunch
Ingredients
• 4 large stalks celery, trimmed and cut in
half clockwise
53.4 8.9
• 2 tablespoons apple cider vinegar
84.2 14.03 • 1½ tablespoons spicy or Dijon mustard
130.7 21.78 • 2 teaspoons extra virgin olive oil
1494.2 249.03 • 1 pinch of sea salt
• ½ cup avocado diced
• ¼ cup unsalted, dry roasted pistachios
(optional)
52% 36% 15% • 1 pinch of freshly ground pepper, to taste
• 6 large leaves of butter head, romaine, or
other leafy green lettuce
• 1 small peach, diced
• ¼ lime, segmented
• 4 ounces roasted chicken; white or dark
meat cooked, chopped/shredded
Directions
Soak the celery in a bowl of ice water for ~15 minutes. Drain and pat dry with a
paper towel, then cut into ½-inch pieces.
In a large bowl, whisk together the vinegar, mustard, oil, and salt until blended.
Add diced peaches, and then gently stir to coat. Add the celery, lime segments,
the avocados, and pistachios; gently stir to combine (to avoid mashing the
avocado). Season with pepper, to taste.
Put about 1 cup salad mixture on top of each of the lettuce leaves. Can be served
at room temperature or chilled, according to preference.

Grilled Beef &
Veggie Kabobs
wednesday – dinner
2 30 minutes 10 – 15 minutes
Ingredients
• 4 ounces lean red meat, such as top sirloin
or beef tenderloin; choice, premium cuts
9.7 4.85
• 1 tablespoon extra virgin olive oil
18.6 9.3 • 1 tablespoon water
26.8 13.4 • 1 tablespoon apple cider vinegar
313.4 156.7 • 1 tablespoon garlic minced
• 1 tablespoon onion powder
• ½ teaspoon paprika
• 1 teaspoon red pepper flakes
53% 34% 12% • 1 green bell pepper, cut into 4 pieces
• 4 cherry tomatoes
• 1 small onion; peeled, cut into 4 wedges
Directions
Cut the meat into 4 equal portions, and place in a small glass bowl. *In a separate
bowl, combine oil, water, vinegar, minced garlic, onion powder, paprika, and red
pepper flakes, mix together to make a dressing, then pour mixture over the top
of the meat. Cover with plastic wrap, and put in the refrigerator for at least 20
minutes to marinate, turning as needed.
Preheat grill or a broiler. Coat the grill rack or broiler pan with cooking spray to
prevent kabobs from sticking to the surface, (safely away from the heat source).
Position the cooking rack or broiler pan ~ 4-6 inches from the direct heat source.
Gently thread each skewer through the center of 2 cubes of meat, 2 green
pepper slices, 2 cherry tomatoes and 2 onion wedges, (alternating as
you prefer). Place the kebabs on the grill rack or broiler pan, cooking for
~5-10 minutes, turning each as needed, to desired wellness. Serve immediately.
*TIP: For easy cleanup, rather than using a small glass bowl, add meat and
dressing mixture to a large, zip top plastic storage bag. Place in refrigerator to
marinate for 20 minutes, turning the bag periodically.
TIP: Any leftovers would be a great addition to a leafy green salad, as well.

Super-Healthy
Vinaigrette Dressing
Ingredients
• ¼ cup walnut oil
• ½ cup flaxseed oil
20.6 2.575 • ¼ cup apple cider vinegar; organic,
172.5 21.56 unrefined
6.4 0.8 • 1 tablespoon freshly ground flaxseed
1660.5 207.56 • ½ teaspoon freshly ground black pepper
95% 2% 5%
Directions
In a glass bowl, whisk together the vinegar, salt, and pepper until salt is
dissolved. Slowly incorporate the oil into the mixture, whisking constantly,
until ingredients are combined*.
Drizzle vinaigrette over salad and toss to coat. Serve immediately.
*See more homemade vinaigrette tips on page 97
side dish

Simple Salad
Ingredients
• 1 cup fresh spinach
• 1 cup baby arugula
5.9 2.95 • 1 cup romaine lettuce
0.4 0.2 • ½ cup red cabbage, shredded
2.5 1.25
37.2 18.6
12% 33% 77%
Directions
Wash, dry, and tear greens. Combine in a salad bowl.
*Toss with vinaigrette dressing to serve.
NOTE: There are many other types of healthy greens you can use to create your
own healthy combination. Here are just a few others to try; bibb lettuce, collard
greens, leaf lettuce, beet greens, and watercress.
*See recipe for Super-Healthy Vinaigrette Dressing.
side dish

Ham and Sweet
Potato Hash
thursday – breakfast
Ingredients
• 1 large sweet potato, washed and cut into small
chunks (skin on)
• 2 ounces boneless, fully cooked ham steak
30.7 15.35
56.2 28.1
• 2 dried apricots, finely chopped
49.3 24.65 • ½ tablespoon freshly ground flaxseeds

825.8 412.9 • ½ teaspoon ground cumin
• ½ teaspoon onion powder
• ⅛ teaspoon garlic powder
• ⅛ teaspoon cayenne
62% 24% 15% • 3 tablespoons coconut oil (or coconut oil spray)
Directions
Preheat oven to 400 F. Combine chopped apricots, flaxseeds, seasonings, and
potato chunks in a large bowl.
Drizzle or spray with coconut oil, evenly coating all pieces. Arrange sweet potato
chunks in a single layer on a non-stick baking sheet.
Bake for ~15 minutes, then turn and cook an additional 10-15 minutes, or until
tender.
In the meantime, place the ham steaks in a large, lightly oiled skillet, and heat
until steaks are brown and heated through. Remove from heat, and cut into bite-
sized pieces, reserving any drippings.
Combine the potatoes and ham in the skillet, cook together with the ham
drippings for ~1-2 minutes. Top with a fried egg (optional). Serve immediately.

Curried Carrot
Soup with Ginger
thursday – lunch
Ingredients
• 3 tablespoons butter or coconut oil
• 1 teaspoon mustard seeds
54.2 9.03 • ¼ yellow onion, chopped
79.7 13.28 • 1 pound carrots, peeled and cut into
61.6 10.26 ½-inch pieces
1180.5 196.75 • 3 teaspoons fresh ginger root, peeled and
chopped
• 1 red chili pepper, chopped and seeded
(optional)
64% 22% 19% • 1 teaspoon curry powder
• 8 cups chicken (or vegetable) stock;
organic, low sodium
• 1 tablespoon fresh lime juice
• ¼ teaspoon sea salt
• ¼ cup chopped fresh parsley (optional)
• ½ avocado, sliced thin (optional)
• grated zest of 1 lime
• 2 cups plain Greek yogurt
Directions
Heat half of the butter or coconut oil in a large saucepan over medium heat. Add the
mustard seeds, let cook ~1 minute, just until the seeds start to pop, and then add
the onion. Then sauté the mixture for ~3-4 minutes, or until the onions are soft and
translucent. Add the carrots, ginger, red chilis, and curry powder, and continue to saute
~3 minutes, or until fragrant.
Add 4 cups of the stock, then raise the heat to high, bringing it to a boil, then reduce
heat to medium-low. Let the soup simmer, uncovered, until the carrots are tender, ~6
minutes.
Add the yogurt to the mixture and stir to incorporate. Using a blender or food processor,
puree the soup in small batches until it reaches a smooth consistency, then return to the
saucepan. Or, even easier, use a stick immersion blender and blend it right in the pot. Stir
in the remaining 4 cups stock and reheat gently on medium high heat.
Just before serving, stir in the chopped parsley and lime juice. Season with salt, and
garnish each serving with sliced avocado and lime zest, if desired.

Creole Style
Broiled Cod
thursday – dinner
Ingredients
• 2 white cod fillets, 4-oz each (can also use red
snapper, swordfish, or halibut)
• 1 tablespoon lemon juice
4.7 2.35
1.6 0.8
• 1 teaspoon minced garlic
41.1 20.55 • 1 teaspoon shallots, finely chopped

197.6 98.8 • ¼ teaspoon cayenne powder or red pepper
flakes, to taste
• ¼ teaspoon chili powder, to taste
• ¼ teaspoon onion powder, to taste
7% 81% 9% • ¼ teaspoon ground black pepper, to taste
• ⅛ teaspoon sea salt
Directions
Preheat broiler, positioning the rack ~4-6 inches from the heat source.
Place the fillets on a broiling pan, which has been lightly coated with coconut oil
cooking spray.
Combine dry seasonings in a small bowl.
Sprinkle the fillets with lemon juice, garlic, shallots, and seasoning mixture. Broil
~8-10 minutes, until the fish is opaque throughout when tested with a tip of a
knife.
Serve immediately.

Oh Baby! Roasted
Beet Salad with
Oranges
thursday – dinner
Ingredients
• 2 bunches baby beets
• 1 cup rutabega, sliced or chopped
67.7 11.28 • 1 cup baby carrots, sliced or chopped
28.1 4.68 • 2 small oranges (1 tablespoon zest,
8.5 1.416 1 cup orange flesh)
557.7 92.95 • 2 tablespoons extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon spicy mustard (optional)
47% 6% 51% • 1 teaspoon black pepper
Directions
Preheat oven to 400 F. Rinse beets and beet greens, and drain. Cut off the greens
from the top, and set aside to dry.
Drizzle a bit of the oil onto your hands and rub beets to lightly coat them. Wrap them
in aluminum foil, and bake for ~45 minutes.
In the meantime, combine ~1 tablespoon of oil, with the balsamic vinegar, spicy
mustard, salt, and pepper in a small bowl, mix well.
Peel and trim the tops and bottoms of the rutabagas and carrots, and slice or chop
them into smaller pieces. Place vegetables on a baking sheet, and drizzle with the
balsamic mixture, and gently toss them so that they are evenly coated. Roast them
in the oven (400 F) for ~10 minutes, then take them out, flip the vegetables over,
and then continue roasting. Repeat this process at 5-minute intervals, until they are
tender and caramelized.
Once beets and other vegetables are tender, remove them from the oven. Set the
beets aside and allow them to cool enough to be handled. Then pull off the outer
skin, and cut the beets into slices, and combine them with other roasted vegetables.
In a separate bowl, tear the beet greens into strips. Zest and juice 1 orange. Peel
the other orange and cut into thin slices. Add slices to the greens, and then drizzle
entire mixture with oil. Season with black pepper and toss to combine.
To serve, arrange equal portions of greens on chilled plates, and top each with the
roasted vegetables.
side dish

Tex-Mex Omelet
friday – breakfast
Ingredients
• 2 eggs
• ⅛ cup red or green bell pepper diced
4 4 • ⅛ teaspoon red pepper flakes (or a pinch of
cayenne pepper (optional)
9.6 9.6
13 13 • ⅛ cup onions diced
154.4 154.4 • olive oil cooking spray
55% 33% 10%
Directions
Lightly coat a small skillet or omelet pan with olive oil cooking spray, and place
over medium heat.
Gently sauté peppers and onions until slightly tender and fragrant.
Beat eggs, and pour over onion and pepper mixture.
As the eggs begin to set, using a spatula, carefully lift the sides of the omelet,
allowing the uncooked egg to slide underneath and set.
Repeat this process until egg is cooked through. Flip the omelet over, and cook
for a few seconds to ensure both sides are done.
*Top with salsa, and serve immediately.
*See Sweet & Spicy Veggie Salsa Recipe for additional ingredients and
instructions.

Sweet & Spicy
Veggie Salsa
friday – breakfast
Ingredients
• 1 cup diced zucchini
• 1 cup chopped red onions
50.9 3.18 • 1 red bell pepper, seeded and diced
1.5 0.093 • ½ of 1 papaya or mango, diced
7.7 0.481 • 2 cups cherry tomatoes, diced
247.9 15.49 • 2 cloves garlic, minced
• ½ cup fresh cilantro, chopped (optional)
• 1 teaspoon freshly ground black pepper
• juice of 1 lime
6% 14% 95% • ½ teaspoon sea salt
Directions
Wash all fruits and vegetables, and prepare as directed. In a large bowl,
combine all ingredients, adding lime juice and seasonings, and gently toss
to mix.
Cover and refrigerate for ~30-45 minutes, allowing flavors to blend.
Serve as a dressing, relish or topping, or tasty dip.
side dish

Zesty Spinach Salad
with Strawberries
and Avocado
friday – lunch
Ingredients
• 4 ounces shaved parmesan cheese
• 1½ tablespoons balsamic vinegar
32.3 8.075 • 2½ tablespoons olive oil
86.1 21.525 • ½ teaspoon mustard seeds
57.2 14.3 • 1 teaspoon freshly ground pepper, to taste
1132.9 283.22 • 6 cups (10-ounces) baby spinach leaves
• ¼ of a purple onion, sliced
• ¼ cup strawberries or mangos, sliced
• 4 ounces avocado, sliced
73% 22% 12%
Directions
For dressing: whisk vinegar, oil, mustard seed, pepper and a dash of salt in a bowl.
For salad: combine spinach, onion, and fruit in a large bowl just before serving.
Add the dressing and toss gently to coat.
Top with avocado slices and parmesan.

Grilled Tuna with
Summer Citrus Salad
friday – dinner
Ingredients
• 8 ounces yellow fin tuna steaks
• 4 tablespoons coconut oil
34.6 17.3 • 4 cups shredded spinach
59.6 29.8 • 1½ ounces shredded kohlrabi
61.1 30.55 • ½ cup chopped green (snap) beans, lightly
919.2 459.6 steamed
• ⅓ cup shredded carrot
• 1 teaspoon fresh dill
• 1 tablespoon fresh parsley, minced
61% 28% 16% • ⅓ cup red bell peppers, chopped
• 1 tablespoon garlic, minced
• 1 teaspoon black pepper
• zest and juice of 1 lemon
• ¼ cup fresh pineapple segments (or
unsweetened, packed in water)
• ¼ cup fresh orange segments (or unsweetened,
packed in water)
Directions
Heat grill (or broiler). Spray a grill or broiler pan with coconut oil cooking
spray (safely away from the heat source), placing rack about 3-4 inches from
direct heat.
Using 1 tablespoon of coconut oil, lightly coat each side of the fish, and place on
the grill or broiler pan. Cook for ~10 minutes, or until fish is opaque and easily
flakes with a fork. If using a food thermometer, fish should reach 145 F.
Combine vegetables, and set aside. Combine pineapple and orange segments,
and set aside.
Mix together the lemon zest and all remaining herbs and seasonings. Combine
with the remaining coconut oil, then toss together with vegetables in a large
bowl.
Divide the salad onto two plates. Then top each salad with the fish and combined
fruits. Drizzle with lemon juice and serve.

Grilled Artichokes
with Lemon
friday – dinner
Ingredients
• 1 lemon, halved
• 4 artichokes
57.4 14.35 • coconut oil cooking spray
14.8 3.7 • ¼ teaspoon sea salt
16.8 4.2 • 1 teaspoon dried spearmint
430 107.5 • ¼ teaspoon freshly ground pepper, to taste
36% 18% 62%
Directions
To prepare artichokes:
Fill a Dutch oven with water; add the mint and juice of ½ lemon. Trim the top
leaves from each artichoke. From the stem end of the artichoke, remove the
outer layer(s) of leaves, and snip the rest of the spiky tips from the outer
layer of leaves. Trim an inch off the bottom of the stem. Using a vegetable
peeler, carefully remove the fibrous outer layer, and then immediately
drop each artichoke into the minty lemon water to prevent it from turning
brown. When all the artichokes are prepared, cover the pan and bring to a boil. Let
cook until the base of the stem can be pierced with a fork, ~12-15 minutes. Once
slightly tender, remove each artichoke and place on a cutting board to cool for ~10
minutes.
In the meantime, preheat the grill to medium. Using a sharp knife, slice the
artichokes in half lengthwise. Using a spoon, carefully scoop out the artichoke and
first few inner layers in the center until reaching the bottom layer. Drizzle each
half with oil, and sprinkle with salt and pepper, to taste. Place the artichokes on
the grill and cook until tender and lightly charred (~ 5 minutes per side). Remove
from heat, and place on a serving platter. Place lemon halves (cut side down) onto
the grill for a few seconds, just until slightly charred, and then squeeze remaining
half of the lemon over the artichokes. Slice the remaining lemon half for garnish, if
desired. Artichokes can be served warm, at room temperature, or chilled.
side dish

Green Eggs & Bacon
Scrambler
saturday - breakfast
Ingredients
• ½ avocado
• 1 cup baby spinach
14.8 7.4 • 4 eggs
62.2 31.1 • 2 strips bacon (fried or cooked in microwave, to
46.2 23.1 desired crispness)
803.8 401.9 • ⅓ cup Swiss cheese, grated
• 1 teaspoon onion powder
• ½ teaspoon black pepper
70% 23% 7%
Directions
Cut the avocado in half, and remove the pit. Using a knife, score the avocado into
small cubes. Using a spoon, scoop the avocado cubes into a bowl, and set aside.
In a separate bowl, add the eggs, cheese, spinach, and seasonings. Crumble the
cooked bacon into the mixture, and whisk together until well blended.
Add the butter to a non-stick skillet over medium-high heat, and cook until
melted. Add egg mixture, and stir constantly ~1 minute, or until eggs are set.
Remove from heat, and stir in the avocado. Serve immediately.

Super Veggie
Chicken Soup
saturday - lunch
Ingredients
• 1 tablespoon butter, divided
• 4 ounces chicken (white or dark meat), cut into
bite size chunks
20.7 10.35
29 14.5
• ½ small zucchini, grated
35.3 17.65 • 2 tablespoons shallots, finely chopped

485 242.5 • ¼ green snap peas; chopped
• 2 cups chicken or vegetable broth; organic,
low sodium
• ¼ cup baby spinach
55% 30% 18% • 2 stalks celery; finely diced, leaves included
• 1 carrot chopped or sliced
• 1 tablespoon extra virgin oil
Directions
Heat oil in a large saucepan or stockpot over medium-high heat. Cut chicken into
bite size pieces and add to pan. Cook until browned, ~3 to 4 minutes, stirring
occasionally. Cook until browned, ~3 to 4 minutes.
Remove chicken from pan and set aside. Add shallots, peas, celery, carrots,
herbs, salt, and pepper to the pan. Sauté ~2 to 3 minutes, stirring frequently,
until vegetables are slightly softened. Next, add the grated zucchini and the
broth to the pan.
Continue cooking on high heat, stirring occasionally, until boiling, then reduce
heat to simmer. Stir in the cooked chicken; continue cooking until chicken is
heated through (~2-3 minutes). Top with spinach and serve.

Herb Roasted
Turkey Breast
saturday - dinner
Ingredients
• 4 boneless, skinless turkey breasts (~12 oz
total)
• 6 tablespoons extra virgin olive oil
16 4
92 23
• 3 tablespoons Himalayan sea salt
371.4 92.85 • 8 medium garlic cloves

2377.6 594.4 • 2 tablespoons fresh rosemary leaves
• 2 tablespoons fennel seeds, lightly crushed
• 1 tablespoon whole black peppercorns, lightly
crushed
34% 61% 3% • 1 teaspoon lemon juice
Directions
Preparation:
Rinse turkey breast and pat dry.
In a small bowl, whisk together the oil, lemon juice, herbs, and seasonings, to
form a paste.
Rub both sides of the turkey with paste, covering completely.
Cooking Options:
Oven roasted:
Place turkey breast in a shallow roasting pan and cover. Bake at 325 for 1- ¼ to
1- ¾ hours or until juices run clear and a thermometer reads 170 F, basting with
seasoning mixture if needed.
Slow Cooker:
Place turkey breasts in the slow cooker. Cover, and cook on high for
3-4 hours, or cook on low for 5-6 hours. Baste with seasoned liquid, if needed.

No-Potato Mashed
Potatoes
saturday - dinner
Ingredients
• 2 small rutabagas
• 1 large shallot, peeled and sliced
35.1 17.55 • 2 cloves garlic, peeled and minced
23.8 11.9 • 2 tablespoons unsalted butter
5.5 2.75 • ⅛ teaspoon salt
376.6 188.3 • ⅛ teaspoon pepper
• vegetable or chicken stock, low sodium
(optional)
• plain almond milk or sour cream (optional)
60% 6% 39% • fresh parsley, chopped (optional)
Directions
Peel rutabaga and cut into small cubes. Place them in a large pot of boiling water
and cook ~10-15 minutes, or until tender.
In the meantime, place olive oil in skillet, and gently saute sliced shallots and
minced garlic until tender and golden brown.
Once rutabagas have reached desired tenderness, drain and place in a large
bowl. Mash using a fork, potato masher, or mixer until fluffy.
For a creamier consistency, you can add a little vegetable or chicken stock, a
splash of plain almond milk, or a dollop of sour cream. Then add the mixture of
shallots, garlic, and olive oil, fold in or whip to desired consistency. Season with
salt and fresh black pepper, to taste.
Sprinkle with freshly chopped parsley (optional).
side dish

Crustless Sausage
& Mushroom Quiche
sunday - breakfast
Ingredients
• ¾ pound Country Style Paleo Breakfast
Sausage (see recipe)
• 8 eggs; free range, organic
12.1 1.512
85.3 10.66
• 6 ounces grated Swiss cheese
96 12 • ½ cup sliced mushrooms
1200.1 150.01
63% 32% 4%
Directions
Preheat oven to 350 F.
Prepare ingredients for sausage according to the recipe, and add to a hot
skillet. Using a spatula or wooden spoon, cook the sausage until it begins to
crumble, and then add the sliced mushrooms. Continue cooking until sausage
is done and the mushrooms soften.
Add sausage mixture to the bottom of a greased quiche pan or pie plate.
Beat eggs and egg whites in a bowl, and then add the cheese. Pour egg mixture
over the sausage.
Bake in the oven for ~45-55 minutes, or until the center is solid.
Let stand ~10 minutes, cut into 8 slices, and serve.

Country Style
Paleo Breakfast
Sausage
sunday - breakfast
Ingredients
• ½ pound lean ground pork loin
• ½ pound ground turkey breast
11.3 1.88 • 1 teaspoon dry mustard
22.5 3.75 • 1 teaspoon onion powder
30.7 5.12 • 1 teaspoon sage
370.5 61.75 • 1 teaspoon ground black pepper
• 1 pinch ground of cloves
• 1 tablespoon freshly ground flaxseeds
• ½ teaspoon red pepper flakes (optional)
55% 34% 12%
Directions
Add all ingredients to a large bowl and mix together.
For sausage patties:

Form mixture into 12 patties. Drizzle skillet with oil, cover, and brown the
sausage over medium heat ~5 minutes on each side, or until juices run clear.
For ground sausage, prepare mixture as described. Add to heated, oiled skillet.
Using a spatula or wooden spoon, break up the sausage until it begins to crumble,
and continue cooking until browned, and juices are clear.
side dish

Blazing Chicken
Salad with Roasted
Vegetables
sunday - lunch
Ingredients
• 3 chicken breasts
• 4 cups broccoli florets
36.2 6.03 • ½ red bell pepper, sliced
87.8 14.63 • 6 tablespoons unsalted butter (or coconut oil)
95.4 15.9 • 1 clove garlic, minced
1316.6 219.43 • 1 cup fresh mushrooms, sliced
• 1 lemon, freshly squeezed
• ¼ teaspoon chili powder
• ⅛ teaspoon cayenne pepper (or ¼ tsp red
62% 30% 11% pepper flakes)
• ¼ teaspoon ground black pepper
Directions
Place chicken in a skillet or saucepan. Add enough water to cover the chicken, cook
over high heat until water begins to simmer. Cover, reduce heat and continue to simmer
gently for ~10 - 12 minutes (or until the chicken is cooked through and no longer pink
in the middle).
Carefully remove the chicken from the pan and allow it to cool on a cutting board. Chop
chicken into bite-size pieces, or shred (using two forks) if you prefer.
Meanwhile, bring a large pot of water to a boil, add broccoli, and gently steam, but still
leaving it firm. Quickly rinse in cold water, and drain thoroughly.
Heat 4 tablespoons of the butter or coconut oil in a deep heavy skillet, and sauté
broccoli, mushrooms, and red peppers until slightly charred/browned. Transfer
vegetable mixture to a plate to cool.
In the same skillet, heat the remaining butter or coconut oil in the pan over medium
heat. Combine seasonings and add to skillet. Using a wooden spoon, constantly stir the
mixture for ~30-45 seconds, until fragrant.
Add minced garlic, and slowly pour in lemon juice (carefully, to avoid splattering), then remove
the pan from the heat. Continue to stir ingredients, scraping up any roasted bits left in
the pan. In a large bowl, combine the shredded chicken, and vegetable mixture.
Drizzle with the warm dressing, toss gently to coat and serve.
This versatile dish can be served as is, over a bed of green lettuce, or rolled in individual
lettuce leaves and served as a healthy wrap.

Grilled Alaskan
Salmon with Garlic
and Lemon
sunday - dinner
Ingredients
• 4 tablespoons chopped, fresh basil
• 1 tablespoon chopped, fresh parsley
8.9 2.225 • 1 tablespoon garlic, minced
131.9 32.975 • 2 tablespoons lemon juice
91.3 22.825 • 4 salmon fillets (wild Alaskan Coho), each
1587.9 396.975 5 ounces
• 1 teaspoon cracked black pepper, to taste
• 4 black or green olives, chopped
• 4 thin slices lemon
75% 23% 2% • 6 tablespoons extra virgin olive oil
Directions
Preheat grill or broiler pan. Lightly brush each fillet with ~1 tablespoon of olive
oil, and sprinkle with fresh cracked black pepper.
Next, combine remaining oil, basil, parsley, lemon juice, and minced garlic in a
small bowl, and use a spoon to evenly distribute the mixture over each fillet.
Slice lemon and set aside.
Once the grill has reached high heat, spray the grill rack or broiler pan with
coconut or olive oil spray to prevent the fish from sticking. Gently place each
fillet, herb side down, and grill over high heat for ~3-4 minutes (or until the edges
turn white).
Reduce the heat and remove the fish from the grill, gently turning it over onto a
piece of aluminum foil, and allow it to continue cooking until the fillet is opaque
in color, ~4 more minutes.
Remove from heat, garnish with olives and lemon slices, if you prefer.

Portobellos
Tapenade
sunday - dinner
Ingredients
• 1 cup chopped tomatoes
• ¼ cup chopped Kalamata olives
26.5 6.625 • 1 teaspoon garlic, minced
16.3 4.075 • 1 egg, beaten
15.4 3.85 • 2 teaspoons extra virgin olive oil
314.3 78.575 • ½ teaspoon finely chopped fresh rosemary
• ⅛ teaspoon freshly ground pepper
• ⅛ teaspoon ground ginger
• 4 portobello mushroom caps, 5 inches wide
51% 21% 37% • 2 tablespoons lemon juice
• 2 teaspoons balsamic vinegar
Directions
Finely chop tomatoes, olives and rosemary, and minced garlic. Combine egg
(beaten), 1 teaspoon olive oil, tomatoes, olives, garlic, rosemary, pepper and
ginger in a small bowl.
Preheat grill to medium. Discard mushroom stems. Remove brown gills from the
undersides of the caps using a spoon; discard gills. Mix the remaining 1-teaspoon
oil, lemon juice and balsamic vinegar in a small bowl. Brush the mixture over
both sides of the caps. Spray a grill rack.
Place the caps on the rack, stem sides down, cover and grill until soft, about
5 minutes per side. Remove from the grill, and fill the caps with the tomato
mixture.Return to the grill, cover, and cook about 3 minutes more, until heated
through. Serve.
side dish


7-Day Meal
Plan Grocery
Shopping List
By far, the most common
question we get is this one:
“OK…so what do I eat?”

The good news is that The Blood
Pressure Solution allows you to
eat a wide variety of high quality
foods that will not only help
you lower your blood pressure
naturally, but will also help you
feel full and satisfied, and create
abundant energy and lasting
health.
This list is organized into the

following sections:
Produce
Pantry
Fridge
7-Day Meal Plan Grocery Shopping List | 85

Just a note on food…
As you’ve been learning, what we eat (and don’t eat!) can have a profound
impact on our health. We put together these meals and shopping lists to make
it easier for you to start eating healthy food that tastes great. If you haven’t
already, be sure to read the How to Read A Food Label Bonus Report (pgs. 107-
132), so that you’re prepared when you go to the store. Now a few things to
always keep in in mind when you go grocery shopping:
1. Try to buy foods with as few ingredients on the label as possible and stay
away from chemicals or preservatives!
2. If it’s possible, try to buy the best quality ingredients you can afford. For
example, it costs a little bit more to buy eggs that are organic and farm
grown, but they will give you more nutrients than regular eggs. If you can
afford to buy grass-fed beef over conventional beef, by all means do so, as
nutrient composition is far better.
3. While olive oil is definitely healthy, there is quite a bit of evidence that
much of what we get in the stores isn’t pure olive oil, but is adulterated and
watered down with things like vegetable oil or soy oil. Those oils are actually
damaging to your body and increase cardiovascular disease. Use the link
below to find out which olive oils are actually PURE olive oil:
http://www.truthinoliveoil.com/great-oil/how-to-buy-great-olive-oil/
4. If you stick to the outside aisles of the supermarket, you will have a better
chance of avoiding processed foods and things with too many ingredients.
5. Finally, one thing I tell my patients all the time: you are not the only person
trying to do this. So if you need new ideas for snacks, or want to bake
something without sugar, or want some good drink ideas, look on the
Internet, because someone, somewhere has figured this out already!

FRESH HERB AND PRODUCE AMOUNT UNIT
Asparagus 24 spears
Avocado 3
Baby arugula 1 cup
Baby beets w/greens 2 bunches
Baby carrots 1 cup
Baby spinach 15 cup
Banana 1
Blueberries 0.25 cup
Broccoli florets 6.5 cup
Brussels sprouts (small, young) 3 cup
Butter head/romaine lettuce 1 head
Carrots ~1 lb
Celery stalks 6 stalks
Cherry tomatoes 4 whole + 2 cups, sliced
Fresh basil 4 tbsp
Fresh cilantro 0.5 cup
Fresh dill 3 sprigs
Fresh ginger root 3 tsp
Fresh mushrooms 4 cup
Fresh or dried parsley 4 tbsp
Fresh or dried rosemary 5 tbsp
Green beans (snap beans) 2 lb
Green onions 1

FRESH HERB AND PRODUCE AMOUNT UNIT
Jerusalem artichokes 4
Kohlrabi 1.5 ounce
Lemon 6
Lime 4
Mango or papaya 1
Onions (red, white, yellow) 3 cup
Orange 3
Papaya
Peach 1
Pineapple or grapefruit 1.25 cup
Portobello mushroom caps 4
Purple onion 1
Raspberries 0.25 cup
Red cabbage 0.5 cup
Red chili peppers 1
Red or green bell pepper 5
Rutabagas 3
Shallots 9 tbsp
Strawberries 0.25 cup
Sweet potatoes 1
Tomatoes 1 cup
Whole Garlic Pod 4 head
Zucchini 4

PANTRY AMOUNT UNIT
Arrowroot or almond flour 1 tbsp
Balsamic vinegar 3 tbsp
Cayenne pepper 0.125 tsp
Celery seeds 0.25 tsp
Chicken or vegetable broth or 10 cup
stock (reduced-sodium)
Chili powder 0.5 tsp
Coconut oil (unrefined) 1.25 cup
Coconut oil spray (no amount
needed)
Curry powder 1 tsp
Dijon-style/spicy mustard 0.5 cup
Dried apricots 2
Dried spearmint 1 tsp
Dried thyme 0.5 tsp
Dry mustard (powder) 1 tsp
Extra virgin olive oil 1.5 cup
Fennel seeds 2 tbsp
Garlic powder 1.5 tsp
Green olives 4
Green tea (fresh brewed) 1 cup
Ground cinnamon 0.125 tsp
Ground cloves 1 pinch
Ground cumin 0.75 tsp

PANTRY AMOUNT UNIT
Ground ginger 0.5 tsp
Kalamata olives 0.25 cup
Low sodium soy sauce 1.25 tsp
Mustard oil (optional) 1 tsp
Mustard seeds 1.5 tsp
Olive oil cooking spray
Onion powder 2 tbsp
Paprika 0.5 tsp
Pear, raspberry or apple cider vinegar 0.5 cup
Pineapple juice; canned, unsweetened 0.5 cup
Pistachios (dry roasted, no salt) 0.25 cup
Red pepper flakes (optional) 3 tsp
Sage 1 tsp
Sesame seeds 5 tbsp
Slivered almonds 0.5 ounce
Walnut Oil/Flaxseed Oil 0.75 cup
Whole black peppercorns 1 tbsp
Whole Flaxseed 2 ounce

REFRIGERATOR ITEMS AMOUNT UNIT
Almond milk (plain) 2 tbsp
Bacon; pork, low-sodium 2 strips
Boneless, skinless chicken breast 2.5 lb
Butter, unsalted 1 cup
Cheddar or Swiss cheese 2 cup
Cod fillets 2
Eggs (organic or farm gown) 28
Ground pork loin (lean) 0.5 lb
Ground turkey 2.25 lb
Ham steak 2 ounce
Lean red meat (top sirloin or beef 4 ounce
tenderloin; choice, premium cuts)
Lemon juice 6 tbsp
Orange juice, unsweetened 3 ounce
Parmesan cheese 2 tbsp
Plain Greek Yogurt 2 cup
Pork loin 1 lb
Salmon fillets (wild Alaskan Coho) 1.75 lb
Sour cream; full fat 3 tbsp
Tuna steaks (Yellow fin) 0.5 lb
Turkey bacon 3 piece

5 Easy Ways to Reduce Excess
Sodium in Your Diet
Fresh and frozen A quick rinse of all

produce is always a canned foods will
better option that help to remove some
canned. of the sodium.
Season foods with Watching the salt

herbs and spices, or as you sprinkle it into
acidic ingredients like the palm of your hand
lemon juice, vinegar, instead of directly on
Combine your your food will help you
or tomato sauce. own favorites for a get control over the
quick seasoning blend. saltshaker.
Many of those on store
shelves contain
hidden salt.

Quick Tips and Healthy Hints
Preparation & Storage
• Marinating Made Simple: For easy cleanup, rather than using a small glass
bowl, add meat and dressing mixture to a large, zip top plastic storage bag.
Place in refrigerator to marinate for 20 minutes, turning the bag periodically.
• Quick & Easy Snack: After buying fruits and vegetables, prep them (wash,
peel, cut, if necessary), and pre-package into reusable containers. (Be sure to
check your serving sizes).
• Quick & Easy Prep: To save time in the kitchen, precook and/or prep some
of your ingredients. Chop cooked meats, veggies, and other ingredients
needed for weekly meals; divide each ingredient into proper portions per
meal and store in fridge or freezer-safe container or re-sealable bag until it’s
time to cook. (This works well with chopped onions. Chop your onion, freeze,
and they’re ready to go!).
• Avocado Tips and Tricks:
To ripen avocado: simply place in a brown paper bag.
To dice avocado: Place the avocado on a cutting board. Carefully slice
through the avocado lengthwise, using a sharp knife, until you feel the knife
hit the pit. Keeping the knife steady, rotate the avocado to make a cut all
around the pit. Twist the two halves apart. To remove the pit, quickly strike
the pit with your knife, using enough force to prevent the knife from slipping.
Then twist the knife to pull out the pit. Using the tip of your knife, score
avocado flesh, making small rows of squares. Then use a spoon to gently
scoop out the diced avocado.

• Go NUTS!
DIY Toasting: Chop pistachios (or other types of nuts), heat them in a small,
dry skillet over medium-low heat, stirring constantly, until fragrant and lightly
browned, (~2-4 minutes).
Topping-to-Go: Give your greens a boost of nutty flavor and some added
crunch. If making your salad ahead of time, reserve the nuts in a separate
container, and sprinkle over salad when ready to serve.
• Lemon Tips: To get the most juice from your lemon, roll it on a hard surface
using gentle pressure before slicing. Want to keep those seeds from falling
into your juice? Just hold your hand over a small container, and with your
fingers slightly separated, squeeze the lemon into your palm. As an added
bonus, the lemon juice can help remove any lingering garlic smell from your
fingers!
Special Recipes
Homemade Vinaigrettes 101:
• Add your own special flavor by using different combinations of your favorite
herbs and spices (such as oregano, cayenne pepper, basil, garlic, ginger,
or mint), oils (such as olive, flaxseed, avocado, walnut, or coconut oil), and
acidic ingredients (such as fresh lemon or orange juice, raspberry vinegar,
mustard, or tomato sauce).
• The general rule of thumb is 1 part vinegar (acidic ingredient) to 3 parts oil.
• Mix the seasonings and acidic ingredients in a bowl to allow the flavors to
blend and the salt to dissolve a bit, and then slowly drizzle the oil into the
mixture while whisking vigorously to incorporate the ingredients.
Leftover Lesson: Leftovers can make mealtime quick and easy. But they
don’t have to be a repeat of the same meal. For example, doctor up last

night’s chicken and veggies by adding a few new ingredients, such as a little
broth and your favorite seasonings, and create a tasty soup! And almost any
leftovers would be a great addition to a leafy green salad, as well.

BPS-Book_2ndEdition

Uploaded by

Document Informationclick to expand document information

Copyright:

Available Formats

BPS-Book_2ndEdition

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

BPS-Book_2ndEdition

Uploaded by

Copyright:

Available Formats

(COVER)The Blood Pressure Solution logo

7-Day Meal Plan

21 Recipes That Lower Blood Pressure

With careful attention to balancing the amounts of potassium,

The Blood Pressure Solution

Every easy-to-follow recipe includes a combination of ingredients designed to

7-Day Meal Plan | 49

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 50

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

Mushroom & Swiss Roasted Rosemary Tropical Baked

Tootie-Fruity Breakfast Pistachio, Peach and Grilled Beef & Veggie

Tex-Mex Omelet Zesty Spinach Salad Grilled Tuna With

Crustless Sausage & Blazing Chicken Grilled Alaskan

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 54

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

82% 10% 19%

7-Day Meal Plan | 55

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 56

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

2 120 minutes 15 minutes

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 58

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 59

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 60

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 61

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 62

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 64

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

12% 33% 77%

7-Day Meal Plan | 65

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

49.3 24.65 • ½ tablespoon freshly ground flaxseeds

7-Day Meal Plan | 66

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

41.1 20.55 • 1 teaspoon shallots, finely chopped

7-Day Meal Plan | 68

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

55% 33% 10%

7-Day Meal Plan | 70

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 71

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 72

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

7-Day Meal Plan | 73

www.BloodPressureSOLUTION.com ©2017 Primal Health, LP

36% 18% 62%