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7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M SNACK | LUNCH/ P.M. SNACK | DINNER/ LATE-NIGHT SNACK |
| Egg scramble/ Almonds | Greek salad/ Yogurt & strawberries | Salmon & farro |
| Overnight oats/ Pear | Sweet potato & chicken salad/ Bell pepper & cottage cheese | Chicken kebabs & quinoa/ Apple |
| Overnight oats/ Yogurt & peach | Sweet potato & chicken salad/ Bell pepper & cottage cheese | Lentils & veggies |
| Overnight oats/ Pear | Sweet potato & chicken salad/ Bell pepper & cottage cheese | Shrimp & couscous/ Apple |
| Yogurt & cherries/ Apple & nut butter | Sweet potato & chicken salad/ Bell pepper & cottage cheese | Chicken & rice |
| Yogurt & cherries/ Apple | Chicken & rice/ Cucumber & hummus | Fish tacos |
| Egg scramble/Almonds | Chicken & rice/ Yogurt & blackberries | Chicken salad |
Day 1
Breakfast (295 calories)
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (344 calories)
Afternoon Snack (193 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- ½ cup strawberries
- 2 Tbsp. chopped slivered almonds
Dinner (450 calories)
Daily Totals: 1,488 calories, 82g fat, 14g saturated fat, 96g protein, 104g carbohydrate, 31g fiber, 1,499mg sodium
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 2
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Breakfast (333 calories)
Morning Snack (131 calories)
Lunch (393 calories)
Afternoon 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
To 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.
Day 3
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Breakfast (333 calories)
Morning Snack (264 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- 1 medium peach
- 3 Tbsp. chopped slivered almonds
Lunch (393 calories)
Afternoon Snack (60 calories)
Dinner (453 calories)
Daily Totals: 1,502 calories, 64g fat, 9g saturated fat, 91g protein, 147g carbohydrate, 29g fiber, 1,385mg sodium
To 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 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 4
Breakfast (333 calories)
Morning Snack (131 calories)
Lunch (393 calories)
Afternoon Snack (60 calories)
Dinner (478 calories)
Evening Snack (95 calories)
Daily Totals: 1,490 calories, 50g fat, 7g saturated fat, 81g protein, 185g carbohydrate, 28g fiber, 1,062mg sodium
To 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.
Day 5
Photography: Rachel Marek, Food Stylist: Annie Probst
Breakfast (350 calories)
- 1 cup nonfat plain strained (Greek-style) yogurt
- 3 Tbsp. slivered almonds
- 1 Tbsp. chia seeds
- ½ cup cherries (fresh or thawed from frozen)
Morning Snack (291 calories)
- 1 medium apple
- 2 Tbsp. almond butter
Lunch (393 calories)
Afternoon Snack (60 calories)
Dinner (419 calories)
Meal-Prep Tip: Reserve 2 servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to 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
To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to lunch and 1 large pear as an evening snack.
Day 6
Breakfast (350 calories)
- 1 cup nonfat plain strained (Greek-style) yogurt
- 3 Tbsp. slivered almonds
- 1 Tbsp. chia seeds
- ½ cup cherries (fresh or thawed from frozen)
Morning Snack (95 calories)
Lunch (419 calories)
Afternoon Snack (119 calories)
- 1 cup sliced cucumber
- ¼ cup hummus
Dinner (509 calories)
Daily Totals: 1,492 calories, 57g fat, 9g saturated fat, 101g protein, 157g carbohydrate, 32g fiber, 1,259mg sodium
To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 2 Tbsp. almond butter to A.M. snack and have 1 medium orange as an evening snack.
Day 7
Breakfast (295 calories)
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (419 calories)
Afternoon Snack (150 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- 1 cup blackberries
Dinner (432 calories)
Daily Totals: 1,503 calories, 64g fat, 10g saturated fat, 113g protein, 125g carbohydrate, 32g fiber, 1,465mg sodium
To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to A.M. snack and 3 Tbsp. slivered almonds to P.M. snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Mediterranean recipes, including 20+ High-Protein Mediterranean Diet Dinners for Better Heart Health.
Can I eat the same breakfast or lunch every day?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.
Why is there not a modification for 1,200 calories?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.
Can the Mediterranean diet help high blood pressure?Yes, the Mediterranean diet can help improve high blood pressure. This meal plan keeps sodium totals below 1,500 mg each day to help manage blood pressure.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is linked to many health benefits, which is partly why it continues to be so popular. Research links the Mediterranean diet to improved heart health, a lower risk of type 2 diabetes, improved cognitive function and even a reduced risk of certain cancers. One great aspect of this healthy eating style is that it’s flexible. The idea is to eat the Mediterranean way more often than not by aiming to fill up your plate with veggies, include plenty of fish, nuts and legumes and prioritize whole grains. Eating the occasional sweet, refined grain or processed meat won’t derail your health efforts. The American Heart Association endorses the Mediterranean diet as 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.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal 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.
Dig Deeper
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