In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsThe Mediterranean DietFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
The Mediterranean Diet
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
If you have high blood pressure or are at risk of developing high blood pressure, you may want to follow the Mediterranean diet. Due to its emphasis on nutrient-rich fruits, vegetables, whole grains and healthy fats, this popular way of eating is linked to many health benefits, including improved heart health and lower blood pressure.In this seven-day Mediterranean meal plan, we map out a week of meals and snacks tailored to help improve blood pressure.While we emphasize plenty of fresh produce, we don’t skimp on protein. You’ll find a wide variety of protein sources spread throughout each day to help keep you full and provide lasting energy. If you have high blood pressure or are simply looking to up your nutrition, this meal plan can help.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
The American Heart Association endorses theMediterranean dietas a nutritious way of eating that aligns with their recommendation for a heart-healthy eating pattern.The diet doesn’t set rigid rules, which makes it easier to adopt as a lifestyle compared to stricter plans. It includes plenty of fruits, vegetables, whole grains and legumes as well as poultry, fish, dairy and nuts. It limits added sugars, refined grains and highly processed meats.
To support healthy blood pressure, this meal plan provides at least 28 daily grams ofheart-healthy fiber, capssodiumat 1,500 milligrams per day and limits saturated fat to no more than 12 grams per day, with a higher cap of 17 grams ofsaturated faton days that include fatty fish, like salmon. Each day includes at least 80 grams of protein, with most days coming in much higher.
Because weight loss may help improve blood pressure in some people, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for a healthy eating plan for high blood pressure. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, saturated fat and sodium so they would fit within the total calorie goal of 1,500 calories per day and be within our saturated fat and sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, saturated fat and sodium levels. For more inspiration, check out all of ourMediterranean recipes, including20+ High-Protein Mediterranean Diet Dinners for Better Heart Health.Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.Yes, the Mediterranean diet can help improve high blood pressure.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked Questions
Yes! This meal plan is meant to serve as a framework for a healthy eating plan for high blood pressure. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, saturated fat and sodium so they would fit within the total calorie goal of 1,500 calories per day and be within our saturated fat and sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, saturated fat and sodium levels. For more inspiration, check out all of ourMediterranean recipes, including20+ High-Protein Mediterranean Diet Dinners for Better Heart Health.
Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Yes, the Mediterranean diet can help improve high blood pressure.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Health Benefits of the Mediterranean Diet:
Mediterranean Diet Foods to Focus On
How to Meal-Prep Your Week of Meals
Jen Causey
Breakfast (295 calories)
A.M. Snack (206 calories)
Lunch (344 calories)
P.M. Snack (193 calories)
Dinner (450 calories)
Daily Totals:1,488 calories, 82g fat, 14g saturated fat, 96g protein, 104g carbohydrate, 31g fiber, 1,499mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 medium orange to lunch and 1 servingApple with Cinnamon Almond Butteras an evening snack.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Breakfast (333 calories)
A.M. Snack (131 calories)
Lunch (393 calories)
P.M. Snack (60 calories)
Dinner (473 calories)
Evening Snack (95 calories)
Daily Totals:1,485 calories, 44g fat, 8g saturated fat, 84g protein,194g carbohydrate, 31g fiber, 1,456mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
A.M. Snack (264 calories)
Dinner (453 calories)
Daily Totals:1,502 calories, 64g fat, 9g saturated fat, 91g protein, 147g carbohydrate, 29g fiber, 1,385mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingApple with Cinnamon Almond Butteras an evening snack.
Jacob Fox
Dinner (478 calories)
Daily Totals:1,490 calories, 50g fat, 7g saturated fat, 81g protein, 185g carbohydrate, 28g fiber, 1,062mg sodium
Photography: Rachel Marek, Food Stylist: Annie Probst
Breakfast (350 calories)
A.M. Snack (291 calories)
Dinner (419 calories)
Meal-Prep Tip: Reserve 2 servingsSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for lunch on Days 6 and 7.
Daily Totals:1,513 calories, 57g fat, 8g saturated fat, 104g protein, 157g carbohydrate, 31g fiber, 1,089mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, 1 medium banana to lunch and 1 large pear as an evening snack.
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
A.M. Snack (95 calories)
Lunch (419 calories)
P.M. Snack (119 calories)
Dinner (509 calories)
Daily Totals:1,492 calories, 57g fat, 9g saturated fat, 101g protein, 157g carbohydrate, 32g fiber, 1,259mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, 2 Tbsp. almond butter to A.M. snack and have 1 medium orange as an evening snack.
Charlotte & Johnny Autry
P.M. Snack (150 calories)
Dinner (432 calories)
Daily Totals:1,503 calories, 64g fat, 10g saturated fat, 113g protein, 125g carbohydrate, 32g fiber, 1,465mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, 1 medium banana to A.M. snack and 3 Tbsp. slivered almonds to P.M. snack.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Heart Association.What is the Mediterranean Diet?
American Heart Association.Managing Weight to Control High Blood Pressure.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Guasch-Ferré M, Willett WC.The Mediterranean diet and health: a comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333
