High Blood Pressure Diet Plan
Shopping List (save or print)
Remember this list is to serve 2-4
people. Below this is a
customisable list.
1 lb (500 gram) pumpkin
2 whole garlic
1 sweet potato
Mushrooms (optional for kebabs)
Fruit & Vegetables
Fresh cilantro (coriander) (optional)
1 punnet of cherry tomatoes
1 avocado (optional)
1 bag of arugula (rocket)
3 chilis/peppers (optional)
3 apples
6 bananas
Nuts & Seeds
1 lemon (or lemon/lime juice)
1 bag cashews or roasted almonds
1 bunch of asparagus
1 small bag of walnuts
2 cucumbers
1 small bag pecans
1 zucchini
Sesame seeds (optional)
1 bag of carrots
1 piece ginger
Dairy Foods & Milk Alternatives
1 grapefruit
1 big bag baby spinach
7 oz (200 gram) fresh Mozzarella
Cheese
5 sweet potatoes
Milk (skim or full cream)
2 bell peppers (capsicums)
Greek yogurt
1 orange
Ricotta cheese (or hummus)
3 brown (yellow) onions
Almond milk (optional)
1 red onion
Butter
www.DietvsDisease.org
1 can (14oz) coconut milk
Condiments, Herbs & Spices
1 tub of Hummus (unless you want
to make your own)
Meat, Seafood, Eggs, Tofu
6 eggs
3-4 lb (1.4-1.8 kg) chicken breast
Salt and Pepper
Jar of natural peanut butter (85%
peanuts or more is best)
¾ lb (350 gram) salmon
Small block extra firm tofu
1 jar of honey
Small bag cocoa powder
Grains, Rice & Tinned Food
Dried oregano
1 box of Quinoa (optional)
Cumin powder
1 bag pasta
Cinnamon
Small bag rice
Za’atar (optional for popcorn)
1 Small bag rolled oats
Garlic powder (optional)
1 cup dry green lentils
Vanilla powder (optional)
1 cup black beans
2 tins diced tomatoes (no salt added)
1 tin of corn
Vanilla essence (optional)
Chili flakes (optional)
Tahini paste (for making own
hummus)
1 tin chickpeas (if making own
hummus)
Tinned tuna (optional if you eat tuna
for lunch)
Bottled Foods & Oils
15 rice paper roll wrappers
1 bottle extra virgin olive oil
Popcorn kernels (you also need
brown paper bags if microwaving
your own)
1 bottle balsamic vinegar
www.DietvsDisease.org
High Blood Pressure Diet Plan
Shopping List (save or print)
Fruit & Vegetables
__ punnet of cherry tomatoes
__ Fresh cilantro (coriander)
(optional)
__ bag of arugula (rocket)
__ avocado (optional)
__ apples
__ chilis/peppers (optional)
__ bananas
__ lemon (or lemon/lime juice)
Nuts & Seeds
__ bunch of asparagus
__ bag cashews or roasted almonds
__ cucumbers
__ small bag of walnuts
__ zucchini
__ small bag pecans
__ bag of carrots
__ Sesame seeds (optional)
__ piece ginger
__ grapefruit
Dairy Foods & Milk Alternatives
__ big bag baby spinach
__ oz fresh Mozzarella Cheese
__ sweet potatoes
__ Milk (skim or full cream)
__ bell peppers (capsicums)
__ Greek yogurt
__ orange
__ Ricotta cheese (or hummus)
__ brown (yellow) onions
__ Almond milk (optional)
__ red onion
__ Butter
__ lb (500 gram) pumpkin
__ can coconut milk
__ whole garlic
__ sweet potato
Meat, Seafood, Eggs, Tofu
__ Mushrooms (optional for kebabs)
__ eggs
__ lb chicken breast
www.DietvsDisease.org
__ lb salmon
__ Small block extra firm tofu
Grains, Rice & Tinned Food
__ Small bag rice
Condiments, Herbs & Spices
__ Small bag rolled oats
__ bag pasta
__ tub of Hummus (unless you want
to make your own)
__ cup dry green lentils
Salt and Pepper
__ cup black beans
__ Jar of natural peanut butter (85%
peanuts or more is best)
__ tins diced tomatoes (no salt
added)
__ Jar of honey
__ tin of corn
__ Small bag cocoa powder
__ tin chickpeas (if making own
hummus)
__ Dried oregano
__ Tinned tuna (optional if you eat
tuna for lunch)
__ Cinnamon
__ rice paper roll wrappers
__ Garlic powder (optional)
__ Popcorn kernels (you also need
brown paper bags if microwaving
your own)
__ Vanilla powder (optional)
__ box of Quinoa (optional)
__ Cumin powder
__ Za’atar (optional for popcorn)
__ Vanilla essence (optional)
__ Chili flakes (optional)
__ Tahini paste (for making own
hummus)
Bottled Foods & Oils
__ bottle extra virgin olive oil
__ bottle balsamic vinegar
www.DietvsDisease.org