Though it’s often symptomless, high blood pressure should be taken seriously.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Plus, we limit the salt to no more than 1,500 milligrams per day, per theAmerican Heart Association’srecommendation.
Photo: Rachel Marek, Food stylist: Holly Dreesman
Though excess sodium is limited, this plan doesn’t skimp on flavor.
This 1,500-calorie meal plan has modifications for 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.
Victor Protasio
Modifications to fit your lifestyle are welcome!
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
Can the Mediterranean Diet Improve Your Heart Health?
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Chan School of Public Health.
In fact, theMediterranean region spans three continents and includes 21 countries.
Mediterranean-Diet Foods to Focus On
This list briefly overviews some foods to include in the Mediterranean diet.
It is not a comprehensive list.
Red meat is often limited when talking about a Mediterranean diet foods list.
However, people in many countries in this region do consume red meat.
Ali Redmond (photography, food & prop styling)
In this eating pattern, no single food or food group is excluded.
Instead, what and how we eat is the main focus.
Snack (59 calories)
Lunch (417 calories)
P.M. ## Day 2
Breakfast (384 calories)
A.M.
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer
Snack (92 calories)
Lunch (339 calories)
P.M. natural peanut butter to apple at lunch, and add 1 medium peach as evening snack.
Day 3
A.M.
Snack (212 calories)
P.M. natural peanut butter to lunch and add 1 servingSpinach-Strawberry Salad with Feta & Walnutsto dinner.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Day 4
A.M.
Snack (46 calories)
P.M. 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.
Eva Kolenko
Day 5
Breakfast (333 calories)
A.M.
Snack (182 calories)
P.M. chopped walnuts to A.M. snack, 2 Tbsp.
natural peanut butter to lunch (with apple) and 1 medium peach to P.M. snack.
