Reap the benefits of the Mediterranean diet and improve your blood pressure in this high-fiber meal plan.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Each day provides an average of 38 grams of fiber.
Photo:Morgan Hunt Glaze
In fact, a systematic review found that increased dietary fiber intake was associated with reduced blood pressure.
This 1,800-calorie meal plan has modifications for 1,500 and 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.
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
If its easier for your routine to eat the same breakfast or lunch every day, go for it.
Each breakfast is approximately 400 to 500 calories, while lunch spans about 450 to 550 calories.
These ranges are fairly similar, so a swap shouldnt be a problem for most people.
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
We no longer provide modifications for 1,200-calorie days in our meal plans.
Does the Mediterranean Diet Help High Blood Pressure?
If youre aiming to reduce your blood pressure, following the Mediterranean can be a helpful strategy.
Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke
Snack (149 calories)
Lunch (553 calories)
P.M. Make it 2,000 calories:Add 1 medium banana with 1 Tbsp.
natural peanut butter as an evening snack.
Snack (254 calories)
Lunch (498 calories)
P.M. ## Day 3
Breakfast (509 calories)
P.M. Make it 2,000 calories:Increase to 2 Tbsp.
peanut butter at P.M. snack and add 1 medium apple as an evening snack.
Day 4
A.M.
Snack (175 calories)
P.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to P.M. snack.
Day 5
A.M.
Snack (214 calories)
P.M. Make it 2,000 calories:Increase to 3 servingsPeanut Butter-Date Energy Ballsat A.M. snack and increase to 2 Tbsp.
Robby Lozano
natural peanut butter at P.M. snack.
Day 7
A.M.
Snack (224 calories)
P.M. American Heart Association.What is the Mediterranean Diet?
Victor Protasio
2023;15(9):e46116.doi:10.7759/cureus.46116
American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
