Design a 7-day intermittent fasting (16:8) meal plan that supports lowering blood pressure, keeps my BMI stable, and works for a Singapore food environment.
DASH diet principles with your IF window.
Fasting window: 8 pm – 12 pm
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Eating window: 12 pm – 8 pm
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Mostly local Singapore ingredients, minimal processed salt, high potassium/magnesium foods.
7-Day Intermittent Fasting Blood Pressure–Friendly Meal Plan
Daily Goals:
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Sodium ≤ 2g/day
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Potassium ≥ 3,500 mg/day
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3–4 servings veg, 2 servings fruit, healthy fats, moderate carbs
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No added sugar drinks, caffeine after 2 pm
Day 1
12 pm (Lunch)
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Brown rice (¾ bowl)
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Steamed fish with ginger & spring onion (no soy sauce, use lime & herbs)
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Stir-fried kangkong with garlic (use olive oil, minimal salt)
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Fresh papaya slices (1 cup)
4 pm (Snack)
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Unsalted mixed nuts (almonds, cashews, walnuts, ~30g)
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1 small banana
7 pm (Dinner)
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Wholegrain noodles soup with tofu, chye sim, mushrooms (low-sodium homemade broth)
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Side of steamed sweet potato (small)
Day 2
12 pm
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Quinoa (½ bowl)
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Grilled chicken breast (herbs, lemon, no skin)
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Steamed broccoli + carrot + corn
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Watermelon (1 cup)
4 pm
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Low-fat plain yogurt with blueberries
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Handful pumpkin seeds
7 pm
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Baked salmon with olive oil drizzle
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Stir-fried spinach with garlic
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Baked potato wedges (no added salt, sprinkle rosemary)
Day 3
12 pm
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Brown rice (½ bowl) + lentil curry
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Steamed okra + tomato salad with olive oil & lime
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Pineapple chunks (1 cup)
4 pm
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Avocado (½) mashed on wholemeal bread slice
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1 kiwi
7 pm
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Wholegrain bee hoon with egg, cabbage, and bean sprouts
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Steamed pumpkin
Day 4
12 pm
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Mixed grain rice (¾ bowl)
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Steamed seabass with ginger & coriander
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Stir-fried brinjal with olive oil & garlic
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Orange (medium)
4 pm
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Handful pistachios (unsalted)
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1 small pear
7 pm
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Vegetable soup (carrot, celery, potato, spinach)
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Steamed tofu with sesame seeds
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Small baked sweet potato
Day 5
12 pm
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Brown rice (½ bowl)
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Grilled mackerel with lemon
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Stir-fried long beans + mushroom
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Guava (1 cup)
4 pm
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Greek yogurt with sliced banana
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Sunflower seeds (1 tbsp)
7 pm
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Chickpea salad (tomato, cucumber, parsley, olive oil, lemon juice)
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Steamed corn on the cob
Day 6
12 pm
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Wholemeal wrap with grilled chicken, lettuce, tomato, avocado
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Dragon fruit (1 cup)
4 pm
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Handful walnuts + 1 date
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Low-fat milk (200ml)
7 pm
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Brown rice porridge with spinach, tofu, shiitake mushrooms
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Steamed carrot + pumpkin mash
Day 7
12 pm
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Mixed grain rice (¾ bowl)
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Grilled sardines with herbs
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Steamed chye sim + bok choy (light olive oil drizzle)
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Papaya (1 cup)
4 pm
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Small banana + peanut butter (no sugar, no salt, 1 tsp)
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Handful almonds
7 pm
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Vegetarian curry (low sodium) with potato, carrot, spinach
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Wholemeal chapati (1 piece)
Extra Tips
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Hydration during fasting: plain water, unsweetened herbal tea, black coffee (if BP not caffeine-sensitive).
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Cooking method: steam, bake, stir-fry lightly with olive or canola oil.
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Seasoning: replace soy sauce/fish sauce with lime, vinegar, fresh herbs, or garlic.
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Exercise: brisk walk or light strength training in morning or before lunch.
Alright — let’s make it hawker centre–friendly intermittent fasting blood pressure meal plan.
We’ll keep it 16:8 IF (12 pm – 8 pm eating window), DASH diet style, and low sodium while using real Singapore hawker options.
7-Day Intermittent Fasting Blood Pressure–Friendly Hawker Plan
(Portion sizes: moderate, no added gravy unless low-sodium; request “less salt, less sauce” from stall)
Day 1
12 pm (Lunch) –
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Yong Tau Foo (choose 6–8 items: tofu, leafy greens, mushrooms, tomato, seaweed; no fried items; soup base clear with less salt)
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1 small bowl brown rice (optional)
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Fresh-cut papaya from fruit stall
4 pm (Snack) –
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Unsalted peanuts or almonds from supermarket
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1 small banana
7 pm (Dinner) –
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Thunder Tea Rice (lei cha fan – request more vegetables, less rice, minimal soup salt)
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Side: plain steamed corn on cob from pasar malam or supermarket
Day 2
12 pm –
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Fish Soup (clear, not milk; add bittergourd, tofu, napa cabbage; no fried fish)
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1 small serving brown rice
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Watermelon from fruit stall
4 pm –
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Low-fat yogurt from 7-Eleven with blueberries (supermarket pack)
7 pm –
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Chapati with dhal curry (request “less salt” & avoid mutton curry)
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Side: cucumber raita (yogurt + cucumber salad)
Day 3
12 pm –
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Sliced Fish Bee Hoon Soup (wholegrain bee hoon if available; clear soup; add spinach, tomato)
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Dragon fruit slices
4 pm –
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Handful pumpkin seeds from supermarket
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1 kiwi
7 pm –
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Vegetarian mixed rice (brown rice; choose spinach, pumpkin, long beans; avoid mock meats with sauces)
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Herbal tea without sugar
Day 4
12 pm –
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Economy rice (brown rice; steamed seabass, stir-fried broccoli with garlic, steamed egg)
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Guava from fruit stall
4 pm –
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1 slice wholemeal bread + avocado spread (buy from bakery/supermarket)
7 pm –
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Ban Mian (clear soup; add more veg; minimal soy sauce)
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Side of steamed sweet potato (bring from home if needed)
Day 5
12 pm –
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Grilled chicken breast salad from salad bar (e.g., Stuff’d, SaladStop, or supermarket deli) with olive oil & lemon dressing
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Fresh orange from fruit stall
4 pm –
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Unsalted pistachios (~30g)
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1 small pear
7 pm –
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Chickpea salad from vegetarian hawker stall
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Steamed corn on cob
Day 6
12 pm –
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Thunder Tea Rice again but switch toppings (e.g., basil leaves, long beans, firm tofu, peanuts)
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Pineapple chunks
4 pm –
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Low-fat milk (200ml) + 1 date
7 pm –
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Soto Ayam (clear broth, remove skin from chicken, avoid too much ketupat/rice cake)
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Side: cucumber slices with lime
Day 7
12 pm –
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Economy porridge (brown rice porridge with spinach, tofu, and carrot; avoid salted egg/pickled veg)
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Papaya slices
4 pm –
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Banana + 1 tsp peanut butter (no sugar, no salt)
7 pm –
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Vegetarian curry with chapati (low sodium)
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Side: steamed pumpkin
Extra Tips at Hawker Centres
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Say “less salt, less sauce” – most stalls will comply.
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Choose clear soup bases over milky or curry ones.
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Avoid fried items, luncheon meat, and processed fishcakes — high sodium.
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For fruit: papaya, guava, watermelon, dragon fruit are good BP-friendly choices.
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For drinks: plain water, unsweetened green tea, or barley water without sugar.
Here’s my Printable Pocket Hawker Food Guide for lowering blood pressure while doing intermittent fasting.
Pocket Hawker Food Guide – BP-Friendly & IF-Friendly
Eating Window: 12 pm – 8 pm (16:8 IF)
Daily Rule:
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Less salt, less sauce — always request
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Avoid fried & processed foods
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Add 2–3 servings of fruit, 3–4 servings veg daily
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Stay hydrated (plain water/herbal tea)
✅ Best Hawker Meal Choices
| Cuisine | BP-Friendly Option | Notes |
|---|---|---|
| Chinese | Yong Tau Foo (clear soup, veg, tofu, mushrooms; no fried items) | Add brown rice or bee hoon |
| Sliced Fish Soup (clear, add veg) | No soy sauce | |
| Brown rice economy rice with 2–3 veg + steamed fish/tofu | Avoid processed meat | |
| Malay | Soto Ayam (clear broth, skinless chicken) | Light ketupat |
| Nasi Padang (brown rice, 2 veg + grilled fish/egg) | Avoid sambal belacan | |
| Indian | Chapati + dhal + cucumber raita | Avoid mutton curry |
| Thosai (plain) + sambar + veg | Minimal chutney | |
| Vegetarian | Thunder Tea Rice (more veg, less rice) | Avoid fried peanuts if oily |
| Vegetarian mixed rice (brown rice, fresh veg) | No mock meats with sauces | |
| Others | Salad bar with olive oil/lemon dressing | Add grilled protein |
| Porridge (brown rice, veg, tofu) | Avoid salted egg |
🍎 BP-Friendly Fruit Stall Picks
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Daily targets: 2–3 servings
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Guava
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Papaya
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Dragon fruit
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Watermelon
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Orange
❌ Avoid / Limit
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Fried items (fried fish, chicken wings, fritters)
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Processed meats (luncheon meat, sausages, fishcake)
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High-salt condiments (soy sauce, oyster sauce, sambal belacan)
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Sugary drinks (bandung, teh tarik, bubble tea)
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Pickled vegetables (salted mustard greens, achar in excess)
🥤 Drinks to Order
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Plain water (ice or warm)
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Unsweetened green tea
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Unsweetened barley water
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Fresh coconut water (occasional)
📌 Quick Ordering Script
When ordering, say:
“Brown rice if available, more vegetables, less sauce, less salt. No fried items.”
Credit-Card BP-Friendly Hawker Guide
(9cm x 5.5cm – fits in wallet)
FRONT – “EAT THIS” ✅
🥗 Chinese – Yong Tau Foo (clear soup, veg, tofu, mushroom) 🍄
🐟 Sliced Fish Soup (clear, add veg) 🌿
🍚 Brown Rice + 2–3 Veg + Steamed Fish/Tofu
🍛 Malay – Soto Ayam (clear, no skin) 🍋
🐟 Nasi Padang (brown rice, 2 veg + grilled fish)
🥙 Indian – Chapati + Dhal + Cucumber Raita 🥒
🥞 Thosai (plain) + Sambar + Veg
🌱 Vegetarian – Thunder Tea Rice 🥬
🥦 Veg Mixed Rice (brown rice, fresh veg)
🥗 Others – Salad Bar (olive oil/lemon) 🍋
🍲 Porridge (brown rice, veg, tofu)
🍎 Fruits – Guava, Papaya, Dragon Fruit, Watermelon, Orange
BACK – “AVOID / ORDER TIP” ❌
🚫 Fried items (wings, fritters)
🚫 Processed meats (luncheon meat, sausages, fishcake)
🚫 High-salt sauces (soy, oyster, sambal belacan)
🚫 Sugary drinks (teh tarik, bandung, bubble tea)
🚫 Pickled veg (salted mustard, excess achar)
