In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsCan the Mediterranean Diet Improve Your Heart Health?Mediterranean-Diet Foods to Focus OnHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Can the Mediterranean Diet Improve Your Heart Health?
Mediterranean-Diet Foods to Focus On
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Rachel Marek, Food stylist: Holly Dreesman
According to theCenters for Disease Control and Prevention, nearly half of U.S. adults have high blood pressure, also called hypertension. Though it’s often symptomless, high blood pressure should be taken seriously. If left untreated, high blood pressure increases your risk of several conditions, including kidney and vision damage, heart disease and stroke.
Treatment for high blood pressure should include a coordinated effort with your health care provider, including regular blood pressure checks. However, there are changes to make at home that can play a role in improving your numbers.Regular exercise, a heart-healthy diet,cutting back on sodiumand avoiding or limiting alcohol and smoking can all play a role in lowering your blood pressure.
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.
In this meal plan, we map out a week of meals and snacks that incorporatethe principles of the Mediterranean diet.You’ll find heart-healthy foods like fish, nuts, seeds, legumes and fruits and vegetables. Plus, we limit the salt to no more than 1,500 milligrams per day, per theAmerican Heart Association’srecommendation. Though excess sodium is limited, this plan doesn’t skimp on flavor. And each day includes at least 31 grams of heart-healthy and filling fiber,so you’ll feel satisfiedbetween each meal and snack.
Because weight loss can play a role in improving blood pressure, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. 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.This meal plan serves as a framework for a heart-healthy meal plan but doesn’t need to be followed precisely. Modifications to fit your lifestyle are welcome!
Frequently Asked QuestionsWe 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.
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.
Yes! The Mediterranean diet is consistently touted for itshealth benefits.This healthy way of eating is linked to improved heart health, sharperbrains, reduced risk of developing diabetes, decreased inflammation and weight loss, according to theHarvard T.H. Chan School of Public Health.
In recent years, the Mediterranean diet has come under criticism for being too focused on the cuisines of countries like Italy, France, Spain and Greece, while leaving out other countries in this large region. In fact, theMediterranean region spans three continents and includes 21 countries. TheNew Mediterranean Dietaims to take a more comprehensive approach to following the nutrition, food and cultural attributes of this region. This shift in viewpoint is welcome as it’s more inclusive, diversifies the flavor profile and is a more accurate viewpoint of the Mediterranean region.
This list briefly overviews some foods to include in the Mediterranean diet. It is not a comprehensive list.
Red meat is often limited when talking about a Mediterranean diet foods list. However, people in many countries in this region do consume red meat. In this eating pattern, no single food or food group is excluded. Instead, what and how we eat is the main focus. Aiming to cook more meals at home, eatingplenty of fruits and vegetables, and having a diverse and healthy diet are some of the core principles of this plan.
I’m a Dietitian with Syrian Roots—This Is the Mediterranean Diet That I Know and Love
Victor Protasio
Breakfast (332 calories)
A.M. Snack (59 calories)
Lunch (417 calories)
P.M. Snack (172 calories)
Dinner (535 calories)
Daily Totals:1,514 calories, 82g fat, 14g saturated fat, 75g protein, 138g carbohydrate, 32g fiber, 1,470mg sodium
Make it 2,000 calories:Increase to 2 servings Avocado-Egg Toast at breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Breakfast (384 calories)
A.M. Snack (92 calories)
Lunch (339 calories)
P.M. Snack (246 calories)
Dinner (433 calories)
Daily Totals:1,493 calories, 54g fat, 9g saturated fat, 87g protein, 181g carbohydrate, 36g fiber, 1,492mg sodium
Make it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, increase to 3 servings energy balls at A.M. snack, add 2 Tbsp. natural peanut butter to apple at lunch, and add 1 medium peach as evening snack.
A.M. Snack (212 calories)
P.M. Snack (154 calories)
Dinner (427 calories)
Daily Totals:1,515 calories, 70g fat, 8g saturated fat, 72g protein, 166g carbohydrate, 34g fiber, 1,472mg sodium
Make it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 2 Tbsp. natural peanut butter to lunch and add 1 servingSpinach-Strawberry Salad with Feta & Walnutsto dinner.
Ali Redmond (photography, food & prop styling)
A.M. Snack (46 calories)
P.M. Snack (212 calories)
Daily Totals:1,516 calories, 54g fat, 9g saturated fat, 95g protein, 175g carbohydrate, 32g fiber, 1,404mg sodium
Make it 2,000 calories:Increase to 3 Tbsp. chopped walnuts at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 2 Tbsp. natural peanut butter to lunch.
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer
Breakfast (333 calories)
A.M. Snack (182 calories)
P.M. Snack (200 calories)
Dinner (441 calories)
Daily Totals:1,495 calories, 53g fat, 9g saturated fat, 88g protein, 179g carbohydrate, 43g fiber, 1,476mg sodium
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch (with apple) and 1 medium peach to P.M. snack.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Lunch (357 calories)
Dinner (450 calories)
Daily Totals:1,523 calories, 78g fat, 17g saturated fat, 69g protein, 150g carbohydrate, 31g fiber, 1,411mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter-Banana Cinnamon Toastto breakfast, 1 medium apple to A.M. snack and 1 medium banana to P.M. snack.
Eva Kolenko
A.M. Snack (131 calories)
Daily Totals:1,478 calories, 76g fat, 13g saturated fat, 83g protein, 118g carbohydrate, 32g fiber, 1,449mg sodium
Make it 2,000 calories:Increase to 2 servings Avocado-Egg Toast at breakfast, add 1/4 cup unsalted dry-roasted almonds at A.M. snack, and add 1 medium peach to P.M. snack.
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SourcesEatingWell 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
