If you’re looking to improve your blood pressure, this Mediterranean diet meal plan can help.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

This 30-day Mediterranean diet plan is set at 1,800 calories per day, with modifications for 1,500 and 2,000 calories.
Each day provides at least 71 grams of protein and 31 grams of fiber —two nutrients that can help feel full and satisfied.
This plan supports healthy blood pressure by prioritizing fiber and potassium while limiting sodium and saturated fat.

In this 30-day meal plan, we pull out all the stops to help support healthy blood pressure. To do this, we incorporate the principles of the popular and nutrient-rich Mediterranean diet, which research links to improved heart health and a reduced risk of high blood pressure, also called hypertension. We also include at least 31 grams of fiber and 3,500mg of potassium - two nutrients that may improve high blood pressure and support heart-health., While we incorporate the principles of the nutritious Mediterranean diet and focus on heart-healthy nutrients, we limit saturated fat to 14 grams per day (with an upper limit of 20 grams on days we include fatty fish, like salmon) and limit sodium to 1,500 milligrams (mg) per day, as recommended by the American Heart Association. Research finds that these two nutrients may increase blood pressure and negatively impact heart health., Whether you currently have high blood pressure or are looking to reduce your risk, this 30-day high-fiber, Mediterranean diet plan can work for most people. The journey to better blood pressure starts now.

Week 1

Meal-Prep Tips:

Prepare High-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on days 2 through 4.
Make Chickpea Chopped Salad with Pita Chips to have for lunch on days 2 through 5.
Prepare Blueberry-Pecan Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (295 calories)

1 serving Summer Skillet Vegetable & Egg Scramble
¾ cup cantaloupe, cubed

A.M. Snack (304 calories)

3 servings Blueberry-Pecan Energy Balls

Lunch (430 calories)

1 serving 5-Ingredient Avocado & Chickpea Salad

P.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Dinner (441 calories)

1 serving Sheet-Pan Teriyaki Salmon with Green Beans

Evening Snack (176 calories)

¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,821 calories, 98g fat, 17g saturated fat, 88g protein, 162g carbohydrate, 39g fiber, 3,611mg potassium, 1,076mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Day 2

Breakfast (478 calories)

1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

A.M. Snack (105 calories)

1 medium banana

Lunch (430 calories)

1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast
½ cup cantaloupe, cubed

P.M. Snack (359 calories)

1 serving Strawberry-Banana Protein Smoothie

Dinner (445 calories)

1 serving Chickpea Potato Curry
½ cup cooked brown rice

Daily Totals: 1,817 calories, 68g fat, 11g saturated fat, 92g protein, 226g carbohydrate, 46g fiber, 3,549mg potassium, 1,489mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the A.M. snack.

Day 3

Breakfast (478 calories)

1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

A.M. Snack (101 calories)

1 serving Blueberry-Pecan Energy Balls

Lunch (402 calories)

1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast

P.M. Snack (359 calories)

1 serving Strawberry-Banana Protein Smoothie

Dinner (472 calories)

1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,814 calories, 68g fat, 12g saturated fat, 100g protein, 216g carbohydrate, 56g fiber, 3,766mg potassium, 1,432mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 4

Breakfast (523 calories)

1 serving High-Protein Blueberry & Peanut Butter Chia Pudding
½ cup nonfat plain kefir

A.M. Snack (101 calories)

1 serving Blueberry-Pecan Energy Balls

Lunch (402 calories)

1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast

P.M. Snack (364 calories)

1 serving Cantaloupe Smoothie

Dinner (404 calories)

1 serving Balsamic Chicken with Roasted Tomatoes & Zucchini
1 serving Crispy English Roasted Potatoes

Daily Totals: 1,797 calories, 66g fat, 13g saturated fat, 111g protein, 202g carbohydrate, 35g fiber, 4,813mg potassium, 1,442mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 5

Breakfast (364 calories)

1 serving Cantaloupe Smoothie

A.M. Snack (304 calories)

3 servings Blueberry-Pecan Energy Balls

Lunch (402 calories)

1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast

P.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Dinner (371 calories)

1 serving Sheet-Pan Sweet Potato Fajitas

Evening Snack (179 calories)

1 cup edamame, in pods

Daily Totals: 1,794 calories, 71g fat, 14g saturated fat, 95g protein, 219g carbohydrate, 38g fiber, 4,135mg potassium, 1,524mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to lunch.

Day 6

Breakfast (309 calories)

1 serving Summer Skillet Vegetable & Egg Scramble
1 cup cantaloupe, cubed

A.M. Snack (304 calories)

3 servings Blueberry-Pecan Energy Balls

Lunch (430 calories)

1 serving 5-Ingredient Avocado & Chickpea Salad

P.M. Snack (297 calories)

1 serving Pineapple Green Smoothie

Dinner (398 calories)

1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Evening Snack (68 calories)

¾ cup nonfat plain kefir

Daily Totals: 1,808 calories, 79g fat, 14g saturated fat, 74g protein, 216g carbohydrate, 41g fiber, 4,186mg potassium, 1,397mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Day 7

Breakfast (322 calories)

1 serving Anti-Inflammatory Raspberry & Spinach Smoothie

A.M. Snack (304 calories)

3 servings Blueberry-Pecan Energy Balls

Lunch (430 calories)

1 serving Mason Jar Power Salad with Chickpea & Tuna

P.M. Snack (302 calories)

1 medium banana
2 Tbsp. almond butter

Dinner (436 calories)

1 serving Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

Daily Totals: 1,796 calories, 81g fat, 14g saturated fat, 79g protein, 205g carbohydrate, 58g fiber, 3,959mg potassium, 1,157mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Week 2

Meal-Prep Tips:

Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month.
Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on days 9 through 12.

Day 8

Breakfast (419 calories)

1 serving Kale & Spinach Smoothie

A.M. Snack (195 calories)

1 serving Everything Bagel Cottage Cheese Snack Jar

Lunch (400 calories)

1 serving Mixed Greens with Lentils & Sliced Apple
1 medium orange

P.M. Snack (149 calories)

1 serving Almond-Stuffed Dates

Dinner (644 calories)

1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa
1 serving Pineapple & Avocado Salad

Daily Totals: 1,798 calories, 66g fat, 11g saturated fat, 79g protein, 237g carbohydrate, 48g fiber, 4,298mg potassium, 1,303mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup cantaloupe.

Day 9

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (256 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
2 Tbsp. sliced almonds

Lunch (390 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls
1 cup watermelon, cubed

P.M. Snack (149 calories)

1 serving Almond-Stuffed Dates

Dinner (423 calories)

1 serving Chicken Soup with Recaito & Potatoes
1 serving Kale Salad with Balsamic & Parmesan

Daily Totals: 1,802 calories, 78g fat, 14g saturated fat, 78g protein, 226g carbohydrate, 39g fiber, 3,719mg potassium, 1,396mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit watermelon at lunch.

Day 10

Breakfast (419 calories)

1 serving Kale & Spinach Smoothie

A.M. Snack (256 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
2 Tbsp. sliced almonds

Lunch (390 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls
1 cup watermelon, cubed

P.M. Snack (149 calories)

1 serving Almond-Stuffed Dates

Dinner (387 calories)

1 serving High-Protein Pasta with Peas

Evening Snack (206 calories)

¼ cup dry-roasted unsalted almonds

Daily Totals: 1,797 calories, 80g fat, 10g saturated fat, 77g protein, 224g carbohydrate, 45g fiber, 3,768mg potassium, 1,319mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and increase to 3 Tbsp. sliced almonds at the A.M. snack.

Day 11

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (195 calories)

1 medium banana
½ cup edamame, in pods

Lunch (390 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls
1 cup watermelon, cubed

P.M. Snack (149 calories)

1 serving Almond-Stuffed Dates

Dinner (469 calories)

1 serving Perfect Pan-Seared Chicken Breast
1 serving Roasted Brussels Sprout & Butternut Squash Salad

Daily Totals: 1,786 calories, 69g fat, 11g saturated fat, 87g protein, 239g carbohydrate, 43g fiber, 3,726mg potassium, 1,496mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.

Day 12

Breakfast (385 calories)

1 serving Spinach & Egg Scramble with Raspberries
1 cup nonfat plain kefir

A.M. Snack (256 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
2 Tbsp. sliced almonds

Lunch (390 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls
1 cup watermelon, cubed

P.M. Snack (149 calories)

1 serving Almond-Stuffed Dates

Dinner (393 calories)

1 serving Vegan Mushroom Bolognese

Evening Snack (206 calories)

¼ cup dry-roasted unsalted almonds

Daily Totals: 1,777 calories, 67g fat, 11g saturated fat, 92g protein, 222g carbohydrate, 41g fiber, 3,891mg potassium, 1,339mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit the evening snack.

Day 13

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (54 calories)

1 cup cantaloupe, cubed

Lunch (430 calories)

1 serving Mason Jar Power Salad with Chickpea & Tuna

P.M. Snack (149 calories)

1 serving Almond-Stuffed Dates

Dinner (578 calories)

1 serving Sesame-Crusted Tuna Rice Bowls

Daily Totals: 1,793 calories, 90g fat, 11g saturated fat, 82g protein, 185g carbohydrate, 31g fiber, 3,644mg potassium, 1,289mg sodium.

Day 14

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (256 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
2 Tbsp. sliced almonds

Lunch (400 calories)

1 serving Mixed Greens with Lentils & Sliced Apple
1 medium orange

P.M. Snack (149 calories)

1 serving Almond-Stuffed Dates

Dinner (416 calories)

1 serving High-Protein Grilled Chicken Salad

Daily Totals: 1,804 calories, 81g fat, 10g saturated fat, 89g protein, 207g carbohydrate, 42g fiber, 3,624mg potassium, 1,018mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium banana.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 medium banana as an evening snack.

Week 3

Meal-Prep Tips:

Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 16 through 18.
Prepare Chicken Fajita Soup to have for lunch on days 16 through 19.
Make Chai Energy Balls to have as a snack throughout the week.

Day 15

Breakfast (401 calories)

1 serving Berry-Green Tea Smoothie

A.M. Snack (195 calories)

1 serving Everything Bagel Cottage Cheese Snack Jar

Lunch (427 calories)

1 serving No-Cook Black Bean Salad
1 medium banana

P.M. Snack (206 calories)

1 serving Chai Energy Balls

Dinner (450 calories)

1 serving Lemon-Herb Salmon with Caponata & Farro

Evening Snack (130 calories)

1 serving Tzatziki Cucumber Slices

Daily Totals: 1,808 calories, 68g fat, 11g saturated fat, 86g protein, 229g carbohydrate, 54g fiber, 4,608mg potassium, 1,464mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Day 16

Breakfast (423 calories)

1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
1 cup nonfat plain kefir

A.M. Snack (297 calories)

1 serving Pineapple Green Smoothie

Lunch (407 calories)

1 serving Chicken Fajita Soup
1 medium apple

P.M. Snack (206 calories)

1 serving Chai Energy Balls

Dinner (459 calories)

1 serving Garlic-Thyme Chicken with Green Beans & Rice

Daily Totals: 1,789 calories, 61g fat, 11g saturated fat, 113g protein, 217g carbohydrate, 40g fiber, 4,220mg potassium, 1,466mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Day 17

Breakfast (423 calories)

1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
1 cup nonfat plain kefir

A.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

Lunch (407 calories)

1 serving Chicken Fajita Soup
1 medium apple

P.M. Snack (206 calories)

1 serving Chai Energy Balls

Dinner (400 calories)

1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Evening Snack (130 calories)

1 serving Tzatziki Cucumber Slices

Daily Totals: 1,780 calories, 84g fat, 14g saturated fat, 93g protein, 185g carbohydrate, 39g fiber, 3,972mg potassium, 1,428mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit the evening snack.

Day 18

Breakfast (423 calories)

1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
1 cup nonfat plain kefir

A.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

Lunch (407 calories)

1 serving Chicken Fajita Soup
1 medium apple

P.M. Snack (206 calories)

1 serving Chai Energy Balls

Dinner (428 calories)

1 serving Butternut Squash & Black Bean Enchiladas

Evening Snack (130 calories)

1 serving Tzatziki Cucumber Slices

Daily Totals: 1,808 calories, 75g fat, 14g saturated fat, 94g protein, 206g carbohydrate, 40g fiber, 3,731mg potassium, 1,421mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Day 19

Breakfast (424 calories)

1 serving Mixed-Berry Breakfast Smoothie

A.M. Snack (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

Lunch (407 calories)

1 serving Chicken Fajita Soup
1 medium apple

P.M. Snack (206 calories)

1 serving Chai Energy Balls

Dinner (452 calories)

1 serving Chipotle Chicken Quinoa Burrito Bowl

Daily Totals: 1,779 calories, 70g fat, 12g saturated fat, 93g protein, 212g carbohydrate, 46g fiber, 4,118mg potassium, 1,151mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 20

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (222 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
1 Tbsp. sliced almonds

Lunch (384 calories)

1 serving No-Cook Black Bean Salad
1 medium orange

P.M. Snack (206 calories)

1 serving Chai Energy Balls

Dinner (400 calories)

1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Daily Totals: 1,799 calories, 78g fat, 10g saturated fat, 92g protein, 211g carbohydrate, 42g fiber, 3,888mg potassium, 1,164mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 21

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (222 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
1 Tbsp. sliced almonds

Lunch (439 calories)

1 serving Green Goddess Sandwich
½ cup blueberries

P.M. Snack (105 calories)

1 medium banana

Dinner (477 calories)

1 serving Sweet Potato-Black Bean Tacos

Daily Totals: 1,819 calories, 81g fat, 12g saturated fat, 71g protein, 234g carbohydrate, 45g fiber, 3,543mg potassium, 1,203mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.

Week 4

Meal-Prep Tips:

Make Banana Overnight Oats to have for breakfast on days 23 through 26.
Prepare Vegan Superfood Grain Bowls to have for lunch on days 23 through 26.
Make Trail Mix Energy Bites to have as a snack for the week.

Day 22

Breakfast (304 calories)

1 serving Berry-Kefir Smoothie

A.M. Snack (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

Lunch (430 calories)

1 serving Mason Jar Power Salad with Chickpea & Tuna

P.M. Snack (261 calories)

1 serving Trail Mix Energy Bites

Dinner (521 calories)

1 serving Camarones a la Criolla (Shrimp in Creole Sauce)

Daily Totals: 1,802 calories, 70g fat, 11g saturated fat, 89g protein, 211g carbohydrate, 42g fiber, 3,621mg potassium, 1,345mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Day 23

Breakfast (419 calories)

1 serving Banana Overnight Oats

A.M. Snack (189 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries

Lunch (416 calories)

1 serving Vegan Superfood Grain Bowls
1 clementine

P.M. Snack (261 calories)

1 serving Trail Mix Energy Bites

Dinner (514 calories)

1 serving Roasted Potato Tzatziki Bowls

Daily Totals: 1,799 calories, 88g fat, 13g saturated fat, 74g protein, 202g carbohydrate, 43g fiber, 3,644mg potassium, 1,250mg sodium.

Make it 1,500 calories: Reduce to ¼ cup blueberries at the A.M. snack and omit P.M. snack.

Day 24

Breakfast (419 calories)

1 serving Banana Overnight Oats

A.M. Snack (105 calories)

1 medium banana

Lunch (449 calories)

1 serving Vegan Superfood Grain Bowls
1 ¼ cup cantaloupe, cubed

P.M. Snack (261 calories)

1 serving Trail Mix Energy Bites

Dinner (565 calories)

1 serving Pistachio-Crusted Chicken with Warm Barley Salad

Daily Totals: 1,801 calories, 88g fat, 12g saturated fat, 72g protein, 205g carbohydrate, 43g fiber, 3,590mg potassium, 1,140mg sodium.

Make it 1,500 calories: Change A.M. snack to ¾ cup cherries and omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the A.M. snack.

Day 25

Breakfast (419 calories)

1 serving Banana Overnight Oats

A.M. Snack (189 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries

Lunch (435 calories)

1 serving Vegan Superfood Grain Bowls
1 cup cantaloupe, cubed

P.M. Snack (261 calories)

1 serving Trail Mix Energy Bites

Dinner (496 calories)

1 serving Crispy Oven-Fried Fish Tacos

Daily Totals: 1,800 calories, 79g fat, 11g saturated fat, 85g protein, 214g carbohydrate, 48g fiber, 3,603 mg potassium, 1,173mg sodium.

Make it 1,500 calories: Reduce to ¼ cup blueberries at the A.M. snack and omit P.M. snack.

Day 26

Breakfast (419 calories)

1 serving Banana Overnight Oats

A.M. Snack (222 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
1 Tbsp. sliced almonds

Lunch (435 calories)

1 serving Vegan Superfood Grain Bowls
1 cup cantaloupe, cubed

P.M. Snack (261 calories)

1 serving Trail Mix Energy Bites

Dinner (470 calories)

1 serving Agrodolce Zucchini & Chicken Pasta

Daily Totals: 1,808 calories, 81g fat, 13g saturated fat, 92g protein, 201g carbohydrate, 40g fiber, 3,665mg potassium, 1,224mg sodium.

Make it 1,500 calories: Omit almonds at the A.M. snack and omit P.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to ¼ cup sliced almonds at the A.M. snack.

Day 27

Breakfast (309 calories)

1 serving Summer Skillet Vegetable & Egg Scramble
1 cup cantaloupe, cubed

A.M. Snack (256 calories)

¾ cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
3 Tbsp. sliced almonds

Lunch (384 calories)

1 serving No-Cook Black Bean Salad
1 medium orange

P.M. Snack (179 calories)

1 cup edamame, in pods

Dinner (473 calories)

1 serving Honey Salmon with Potatoes & Spinach

Evening Snack (206 calories)

¼ cup dry-roasted unsalted almonds

Daily Totals: 1,806 calories, 86g fat, 11g saturated fat, 106g protein, 183g carbohydrate, 42g fiber, 5,913mg potassium, 1,488mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium apple and omit the evening snack.

Day 28

Breakfast (309 calories)

1 serving Summer Skillet Vegetable & Egg Scramble
1 cup cantaloupe, cubed

A.M. Snack (304 calories)

1 serving Berry-Kefir Smoothie

Lunch (384 calories)

1 serving No-Cook Black Bean Salad
1 medium orange

P.M. Snack (261 calories)

1 serving Trail Mix Energy Bites

Dinner (427 calories)

1 serving Veggie Fajitas

Evening Snack (123 calories)

½ cup low-fat unsalted cottage cheese
½ cup pineapple chunks

Daily Totals: 1,807 calories, 76g fat, 14g saturated fat, 74g protein, 231g carbohydrate, 54g fiber, 3,815mg potassium, 1,404mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Week 5

Day 29

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (222 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
1 Tbsp. sliced almonds

Lunch (430 calories)

1 serving 5-Ingredient Avocado & Chickpea Salad

P.M. Snack (176 calories)

¼ cup dry-roasted unsalted shelled pistachios

Dinner (402 calories)

1 serving Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

Daily Totals: 1,812 calories, 95g fat, 12g saturated fat, 94g protein, 174g carbohydrate, 44g fiber, 3,531mg potassium, 782mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.

Day 30

Breakfast (584 calories)

1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (222 calories)

1 cup nonfat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup blueberries
1 Tbsp. sliced almonds

Lunch (430 calories)

1 serving 5-Ingredient Avocado & Chickpea Salad

P.M. Snack (95 calories)

1 medium apple

Dinner (458 calories)

1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Daily Totals: 1,789 calories, 72g fat, 10g saturated fat, 78g protein, 236g carbohydrate, 50g fiber, 3,686mg potassium, 976mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack.

Frequently asked Questions

Is it OK to mix and match meals if there is one I do not like?

Feel free to repeat a meal in this plan if there’s one you don’t like, or browse some of our other Mediterranean Diet and Heart-Healthy recipes for additional inspiration. We created this meal plan with healthy blood pressure parameters in mind, so you may want to choose a meal with a similar nutrition profile. For reference, we aimed for 1,800 calories per day, at least 30 grams of fiber and 3,500mg of potassium and limited sodium to 1,500mg and saturated fat to 14 grams, with an upper limit of 20 grams on days we include fatty fish.

Can I eat the same breakfast or lunch every day?

Yes, you can eat the same breakfast or lunch every day if it’s easier for your routine. Each option is heart-healthy, though specific nutrients may vary. If you’re making a swap, you may want to adjust a snack or two, if needed.

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.

What is potassium?

Potassium is an electrolyte that helps counteract the impact sodium has on blood pressure. It can help your body eliminate excess sodium through the urine and relaxes the blood vessels to help lower blood pressure. We include at least 3,500mg of potassium per day in this plan, which is the target recommended by the American Heart Association for people trying to lower their blood pressure.

Health Benefits of the Mediterranean Diet

The Mediterranean diet is routinely cited as one of the most nutritious eating patterns with many research-backed health benefits. It includes a high intake of seafood, fruits, vegetables, legumes, lean-proteins, whole grains and healthy fats while limiting refined grains, processed meats and excess added sugar. It also emphasizes the benefits of cooking more meals at home and sharing meals with others, if possible. This flexible, nutrient-rich eating pattern has many health benefits. Research shows that a high adherence to the Mediterranean diet is associated with improved blood pressure and a reduced risk of developing type 2 diabetes, metabolic disorder, obesity, heart disease and even some cancers., In this 30-day Mediterranean meal plan, we incorporate the principles of this healthy eating style while specifically focusing on nutrients to lower high blood pressure, though it’s possible that following this Mediterranean diet plan may improve your health in other ways as well.

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.