7-Day Mediterranean Diet Meal Plan: Lower Blood Pressure with Expert Tips

Following this meal plan makes taking care of your blood pressure a delicious endeavor!

Reviewed by Dietitian Maria Laura Haddad-Garcia

About This Plan

• This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories.
• Each day provides at least 69 grams of protein and 31 grams of fiber to support overall health.
• This plan prioritizes lower-sodium foods that fit into the Mediterranean diet eating pattern.

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. In this meal plan, we map out a week of meals and snacks that incorporate the 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 the American Heart Association's recommendations. It's a heart-healthy trip to the Mediterranean—let's dig in.

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER
Avocado toast/ Peach	Green Goddess sandwich/ Pistachios	Salmon & salad
Overnight oats/ Energy balls	Chicken salad/ Pear & pistachios	Chicken & potatoes
Overnight oats/ Energy balls	Chicken salad/ Almonds	Cauliflower steaks & butter beans
Overnight oats/ Blackberries	Chicken salad/ Energy balls	Chicken & vegetables
Smoothie/ Yogurt & raspberries	Chicken salad/ Edamame	Fajitas
Smoothie/ Energy balls	Tuna salad/ Pistachios	Kofta & salad
Avocado toast/ Pear	Tuna salad/ Edamame	Fish & roasted zucchini

Day 1

Breakfast (332 calories)

• 1 serving Avocado-Egg Toast
• 1 medium orange

Morning Snack (59 calories)

• 1 medium peach

Lunch (417 calories)

• 1 serving Green Goddess Sandwich
• 1 plum

Afternoon Snack (172 calories)

• ½ cup unsalted dry-roasted pistachios (measured in shell)

Dinner (535 calories)

• 1 serving Grilled Salmon with Red Pepper Relish
• 1 serving Avocado & Corn Salad

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.

Day 2

Breakfast (384 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 2 Tbsp. chopped walnuts

Morning Snack (92 calories)

• 1 serving Peanut Butter-Oat Energy Balls
• ¼ cup blueberries

Lunch (339 calories)

• 1 serving Padma Lakshmi's Tandoori Chicken Salad
• 1 medium apple

Afternoon Snack (246 calories)

• 1 large pear
• ⅓ cup unsalted dry-roasted pistachios (measured in shell)

Dinner (433 calories)

• 1 serving 20-Minute Grilled Honey-Mustard Chicken with Zucchini-Corn Relish
• 1 serving Baked-Feta Potatoes with Lemon

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.

Day 3

Breakfast (384 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 2 Tbsp. chopped walnuts

Morning Snack (212 calories)

• 3 servings Peanut Butter-Oat Energy Balls

Lunch (339 calories)

• 1 serving Padma Lakshmi's Tandoori Chicken Salad
• 1 medium apple

Afternoon Snack (154 calories)

• 20 unsalted dry-roasted almonds

Dinner (427 calories)

• 1 serving Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

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 serving Spinach-Strawberry Salad with Feta & Walnuts to dinner.

Day 4

Breakfast (384 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 2 Tbsp. chopped walnuts

Morning Snack (46 calories)

• ¾ cup blackberries

Lunch (339 calories)

• 1 serving Padma Lakshmi's Tandoori Chicken Salad
• 1 medium apple

Afternoon Snack (212 calories)

• 3 servings Peanut Butter-Oat Energy Balls

Dinner (535 calories)

• 1 serving Lemon-Tahini Couscous with Chicken & Vegetables

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.

Day 5

Breakfast (333 calories)

• 1 serving Really Green Smoothie

Morning Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (339 calories)

• 1 serving Padma Lakshmi's Tandoori Chicken Salad
• 1 medium apple

Afternoon Snack (200 calories)

• 1 cup edamame, in pods

Dinner (441 calories)

• 1 serving Sheet-Pan Portobello Fajitas

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.

Day 6

Breakfast (333 calories)

• 1 serving Really Green Smoothie

Morning Snack (212 calories)

• 3 servings Peanut Butter-Oat Energy Balls

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

Afternoon Snack (172 calories)

• ½ cup unsalted dry-roasted pistachios (measured in shells)

Dinner (450 calories)

• 1 serving Beef Kofta with Bulgur & Kale Salad

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 serving Peanut Butter-Banana Cinnamon Toast to breakfast, 1 medium apple to A.M. snack and 1 medium banana to P.M. snack.

Day 7

Breakfast (332 calories)

• 1 serving Avocado-Egg Toast
• 1 medium orange

Morning Snack (131 calories)

• 1 large pear

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

Afternoon Snack (200 calories)

• 1 cup edamame, in pods

Dinner (450 calories)

• 1 serving Pan-Seared Fish with Basil Oil & Cherry Tomato Vinaigrette
• 1 serving Roasted Zucchini with Parmesan & Lemon

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.

Prep Ahead Tips

• Make Lemon-Blueberry Overnight Oats to have for breakfast on Days 2 through 4.
• Prepare Padma Lakshmi's Tandoori Chicken Salad to have for lunch on Days 2 through 5.
• Whip up Peanut Butter-Oat Energy Balls to have as a snack throughout the week.

Frequently asked Questions

Is it OK to mix and match meals if there's one I don't 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 Healthy Mediterranean Recipes .

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 332 to 384 calories while the lunches span 339 to 417 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.

Health Benefits of the Mediterranean Diet

The Mediterranean diet is consistently touted for its health benefits. This healthy way of eating is linked to improved heart health, sharper brains , reduced risk of developing diabetes, decreased inflammation and weight loss. 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, the Mediterranean region spans three continents and includes 21 countries. Our New Mediterranean Diet aims to take a more comprehensive approach to following the nutrition, food and cultural attributes of this region. This shift in viewpoint is more inclusive, diversifies the flavor profile and is a more accurate viewpoint of the Mediterranean region.

To follow the Mediterranean diet (and reap the health benefits), aim to include plenty of fruits and vegetables, herbs and spices, and whole grains, as well as a wide variety of proteins, such as nuts, seeds, beans and lentils, and animal proteins. One principle of the Mediterranean diet includes cooking more meals at home, which helps reduce sodium intake by limiting processed foods. The Mediterranean diet is more lifestyle-focused than a traditional diet, so aiming to find enjoyment in meal preparation and flavors, sharing meals with others, increasing mindfulness and incorporating regular exercise are all components of this healthy lifestyle.

How We Create Meal Plans

Registered dietitians thoughtfully create The News Pulse’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.

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