A week of dinners for lower blood pressure
Seven dinners from five cooks, heavy on potassium-rich vegetables and beans and light on salty extras. About $54.67 for two people for the week ($3.90 a serving) at typical US grocery prices, against roughly $210 as takeout.
The week
Five cooks cover seven dinners for two: the two bigger cooks each make a second dinner later in the week.
Why these dinners
Potassium-rich vegetables, beans and fruit help lower blood pressure. Salt does the opposite, and most of it comes from sauces, cured meat, curry cubes and cheese. Use low-sodium soy sauce and taste before you add more.
What helps in this week: kidney beans, tomato, potato, greek yogurt.
The shopping list
chicken thigh · ½ lb
$2.00
kidney beans · 1 can
$1.29
green onion · 1 bunch
$0.75
greek yogurt · ¼ cup
$0.41
From your pantry: rice mix, tomato paste.
Typical US grocery prices; pantry staples like oil, soy sauce and rice counted at $0.40 a serving. Takeout at $15.00 a person.
Plan your own week like this
Eat Healthy AF builds a week like this from the dishes you already cook: pick your goals and anything you can't eat, and it plans the leftovers and the shopping list for you. Free for 14 days, no card needed.
General nutrition information, not medical advice. Dish checks go by each dish's main ingredients as we cook them; sauces and salt vary by recipe, and allergy facts can't see inside packaged foods, so check labels. Keep your doctor in the loop.
Eat Healthy AF is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.