7-Day Potassium Loading Plan
Protocol Objectives
Potatoes (Skin On)
A baked potato with skin has more potassium than a banana. Sweet potatoes are also excellent.
Leafy Greens
Cooked spinach and swiss chard condense potassium volume. One cup cooked provides ~25% DV.
Avocado
A whole avocado provides ~20% of daily potassium needs along with healthy fats.
Beans & Lentils
White beans and lentils are potent sources.
Day 1 Potato Power
Breakfast
Potato Hash
Keep skins on.
Lunch
Baked Potato & Tuna
High K lunch.
Dinner
Salmon & Sweet Potato
Complete meal.
Day 2 Avocado
Breakfast
Avocado Toast
Use whole avocado.
Lunch
Guacamole Salad
Large portion.
Dinner
Chicken with Avocado Salsa
Top with greens.
Day 3 Greens
Breakfast
Green Smoothie
Spinach/Kale base.
Lunch
Swiss Chard Soup
Mineral broth.
Dinner
Steak & Beet Greens
Tops are K-rich.
Day 4 Beans
Breakfast
Beans on Toast
White beans.
Lunch
White Bean Soup
Cannellini beans.
Dinner
Lentil Stew
Potassium dense.
Day 5 Fruit
Breakfast
Banana Pancakes
Classic source.
Lunch
Cantaloupe & Prosciutto
Melon is high K.
Dinner
Pork & Apples
Fruit pairing.
Day 6 Fish
Breakfast
Smoked Salmon
Fish has K.
Lunch
Halibut Salad
White fish is good.
Dinner
Clams/Mussels
Shellfish boost.
Day 7 Fluid Balance
Breakfast
Coconut Water Smoothie
Nature's electrolyte.
Lunch
Tomato Soup
Tomatoes are high K.
Dinner
Winter Squash Roast
Acorn squash.
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Sodium Ratio
Focus on increasing Potassium rather than just cutting Sodium. The ratio drives blood pressure health.
Scientific References:
1. Weaver, C. M. (2013). 'Potassium and health.' Advances in Nutrition.
1. Weaver, C. M. (2013). 'Potassium and health.' Advances in Nutrition.