7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian
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.
Meal Plan at a Glance
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)
1 serving Spinach & Egg Scramble with Raspberries
Morning Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Lunch (344 calories)
1 serving Greek Salad with Edamame
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)
1 serving Lemon-Herb Salmon with Caponata & Farro
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
Breakfast (333 calories)
1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
Morning Snack (131 calories)
1 large pear
Lunch (393 calories)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Afternoon Snack (60 calories)
1 cup sliced bell pepper
1 serving Light & Airy Whipped Cottage Cheese
Dinner (473 calories)
1 serving Hot-Honey Chicken & Pineapple Kebabs
½ cup cooked quinoa
1 serving Garlicky Green Beans
Evening Snack (95 calories)
1 medium apple
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
Breakfast (333 calories)
1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
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)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Afternoon Snack (60 calories)
1 cup sliced bell pepper
1 serving Light & Airy Whipped Cottage Cheese
Dinner (453 calories)
1 serving Roasted Root Veggies & Greens over Spiced Lentils
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)
1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
Morning Snack (131 calories)
1 large pear
Lunch (393 calories)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Afternoon Snack (60 calories)
1 cup sliced bell pepper
1 serving Light & Airy Whipped Cottage Cheese
Dinner (478 calories)
1 serving Spicy Shrimp, Vegetable & Couscous Bowls
Evening Snack (95 calories)
1 medium apple
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
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)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Afternoon Snack (60 calories)
1 cup sliced bell pepper
1 serving Light & Airy Whipped Cottage Cheese
Dinner (419 calories)
1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans
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)
1 medium apple
Lunch (419 calories)
1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans
Afternoon Snack (119 calories)
1 cup sliced cucumber
¼ cup hummus
Dinner (509 calories)
1 serving Tilapia Fish Tacos
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)
1 serving Spinach & Egg Scramble with Raspberries
Morning Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Lunch (419 calories)
1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans
Afternoon Snack (150 calories)
1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
1 cup blackberries
Dinner (432 calories)
1 serving Sesame Kohlrabi & Chicken Salad
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.
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