Potassium-Rich Meal Plan for Blood Pressure Management

Potassium is one of the most important minerals in the body which helps regulate muscle contractions, blood pressure, water retention and fluid balance. It is found naturally in most fruits, vegetables, legumes, and seeds.

High potassium meals will help reduce the risk of certain diseases such as stroke, osteoporosis, and kidney stones. Potassium intake will help in moderating the blood pressure of people with hypertension.

On average an adult needs at least 350 milligrams of potassium everyday. This is a simple meal plan with potassium rich foods such as banana, peanut butter, eggs, rice and chickpeas.

Potassium Content 

1 large egg – 63 milligrams 

100g of chickpeas – 875 milligrams 

100g of jackfruit – 85 milligrams

100g of cooked white rice – 35 milligrams

100g of tomatoes – 237 milligrams 

100g of colocasia – 90 milligrams 

100g of Guava fruit – 417 milligrams

100g of almonds – 208 milligrams

100g of raisins – 749 milligrams

1 steamed idli – 30 milligrams

1 medium banana – 118 milligrams

1 tablespoon of peanut butter – 107 milligrams

Potassium-Rich Breakfast

Egg salad sandwich with black chickpeas Cutlets and Jackfruit

potassium-rich breakfast
Egg Salad Sandwich, Black Chickpeas Cutlets and Jackfruit

Egg Salad Sandwich


1 boiled egg roughly chopped 

2 tbsp mayo or thousand island dressing,

1 tbsp butter 

1 tsp salt and pepper

1 tbsp of pickled onions and cucumber chopped 

4 bread slices


Mix boiled egg with mayo or thousand island dressing based on the availability, add salt and pepper. Mix the pickled onions and cucumber and add the egg salad mixture on top of a bread, close it with another bread and gently toast on a pan with butter.

Black Chickpeas Cutlet


1 cup boiled black chickpeas

A handful of mint leaves and coriander leaves 

1 onion chopped 

1 teaspoon of salt, pepper, chili powder and chat masala

 2 tablespoons of lemon juice

2 slices of bread


Pulse all the above ingredients in a mixer grinder into a coarse powder. Shape them into balls or cutlets and gently shallow fry on a pan until it’s golden brown on both sides.

Potassium-Rich Lunch

Steamed Rice with Tomato Curry and Colocasia fry

Steamed Rice with Tomato Curry, Taro Root fry, Guava, Almonds and Raisins

Tomato Curry


1 cup chopped onions 

1 cup chopped tomatoes 

1 bay leaf, 2 cloves, 1 cinnamon stick

1 teaspoon aniseed 

1 tablespoon salt, chili powder,

½ tsp turmeric powder and coriander powder 

2 tablespoons coconut oil 

1 cup of desiccated coconut 

A few cashew nuts

1 inch ginger

4 garlic cloves

A handful of mint and coriander leaves


Make desiccated coconut, cashew nuts, ginger, garlic and aniseed into a thick paste.

Heat coconut oil in a pan. Add bay leaf, cinnamon stick, onions and fry for 2 minutes. Add in the tomato, spices and cook for 10 minutes until the tomatoes turn mushy. Pour the coconut paste and adjust the consistency with the required amount of water. Add the mint leaves, coriander leaves and simmer for 10 minutes.

Colocasia Fry


1 cup boiled and sliced colocasia or taro root

Half teaspoon turmeric powder 

1 tablespoon chili powder 

1 teaspoon salt 

1 tablespoon corn flour 

3 tbsp oil for frying

A sprig of curry leaves


Gently mix the sliced taro root with the spices and corn flour. Heat oil in a pan, add the pieces and shallow fry for 10 minutes.


Guava fruit,  almonds and raisins

Potassium-Rich Dinner

Steamed Idli with Tomato Curry and Banana Peanut Butter Bites

Potassium-rich Dinner
Steamed Idli with Tomato Curry and Banana Peanut Butter Bites

Banana Peanut Butter Bites


Sliced bananas

Peanut butter


Spread peanut butter on one sliced banana and place one more sliced banana on top to make a sandwich.

Check the recipe for idli here and the tomato curry recipe is already on the page.

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