30-Day Mediterranean Diet Meal Plan For High Blood Pressure

At a Glance
Day	1	2	3	4	5	6	7
Meals	Breakfast: Veggie Egg Scramble & Pear ——– Lunch: Lentil-Apple Mixed Greens ——– Dinner: Salmon Superfood Chopped Salad	Breakfast: Blueberry PB Chia Pudding ——– Lunch: Chipotle-Lime Cauliflower Bowl ——– Dinner: Slow-Cooker Chicken Marsala	Breakfast: Blueberry PB Chia Pudding ——– Lunch: Chipotle-Lime Cauliflower Bowl ——– Dinner: Squash & Black Bean Enchiladas	Breakfast: Blueberry PB Chia Pudding ——– Lunch: Chipotle-Lime Cauliflower Bowl ——– Dinner: Mojo Chicken w/ Veggies	Breakfast: Shredded Wheat, Raisins & Walnuts ——– Lunch: Chipotle-Lime Cauliflower Bowl ——– Dinner: Halibut, Brussels Sprouts & Quinoa	Breakfast: Berry-Green Tea Smoothie ——– Lunch: Chickpea-Tuna Mason Jar Salad ——– Dinner: Mushroom Bolognese & Italian Salad	Breakfast: Shredded Wheat, Raisins & Walnuts ——– Lunch: Chickpea-Tuna Mason Jar Salad ——– Dinner: Spaghetti Squash w/ Almond Pesto
Daily Totals	Calories: 1,880 Fat: 85g Protein: 93g Carb: 178g Fiber: 43g Sodium: 1,053mg	Calories: 1,814 Fat: 72g Protein: 95g Carb: 211g Fiber: 48g Sodium: 1,497mg	Calories: 1,790 Fat: 79g Protein: 70g Carb: 220g Fiber: 51g Sodium: 1,497mg	Calories: 1,799 Fat: 75g Protein: 84g Carb: 221g Fiber: 61g Sodium: 1,403mg	Calories: 1,797 Fat: 71g Protein: 100g Carb: 211g Fiber: 41g Sodium: 1,362mg	Calories: 1,812 Fat: 69g Protein: 87g Carb: 227g Fiber: 52g Sodium: 599mg	Calories: 1,814 Fat: 98g Protein: 78g Carb: 181g Fiber: 38g Sodium: 671mg

Week 1

Day 1

Daily Totals: 1,880 calories, 85g fat, 14g saturated fat, 93g protein, 178g carbohydrate, 43g fiber, 1,053mg sodium, 4,206mg potassium

Breakfast (385 calories)

Lunch (387 calories)

• Serve with: ½ cup cherries

Dinner (409 calories)

Snacks

• ¼ cup dry-roasted unsalted almonds (206 calories)
• 1 cup nonfat plain strained (Greek-style) yogurt + ¾ cup cubed cantaloupe + 1 teaspoon chia seeds (191 calories)

Make it 1,500 calories: For snacks, substitute 1 medium banana for the almonds and omit the yogurt snack.

Make it 2,000 calories: Add 1 slice whole-wheat baguette to dinner and add 3 Tbsp. chopped walnuts to the yogurt snack.

Day 2

Daily Totals: 1,814 calories, 72g fat, 12g saturated fat, 95g protein, 211g carbohydrate, 48g fiber, 1,497mg sodium, 3,596mg potassium

Breakfast (478 calories)

Lunch (345 calories)

Dinner (479 calories)

Snacks

• 2 servings Blueberry-Pecan Energy Balls (202 calories)
• ¼ cup dry-roasted unsalted shelled pistachios + ¼ cup cubed cantaloupe (189 calories)
• 1 large banana (121 calories)

Make it 1,500 calories: Omit both the pistachios + cantaloupe as well as the banana as snacks.

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

Day 3

Daily Totals: 1,790 calories, 79g fat, 14g saturated fat, 70g protein, 220g carbohydrate, 51g fiber, 1,497mg sodium, 3,538mg potassium

Breakfast (478 calories)

Lunch (345 calories)

Dinner (428 calories)

Snacks

• 2 servings Blueberry-Pecan Energy Balls (202 calories)
• ½ cup nonfat plain strained (Greek-style) yogurt + 1 cup cubed cantaloupe + 2 Tbsps. chopped walnuts (216 calories)
• 1 large banana (121 calories)

Make it 1,500 calories: For snacks, reduce to 1 serving Blueberry-Pecan Energy Balls and omit the yogurt snack.

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

Day 4

Daily Totals: 1,799 calories, 75g fat, 13g saturated fat, 84g protein, 221g carbohydrate, 61g fiber, 1,403mg sodium, 3,693mg potassium

Breakfast (478 calories)

Lunch (345 calories)

Dinner (413 calories)

Snacks

Make it 1,500 calories: For snacks, substitute 1 large banana for the Berry-Green Tea Smoothie.

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

Day 5

Daily Totals: 1,797 calories, 71g fat, 14g saturated fat, 100g protein, 211g carbohydrate, 41g fiber, 1,362mg sodium, 4,143mg potassium

Breakfast (584 calories)

Lunch (345 calories)

Dinner (406 calories)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup cherries (181 calories)

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie as a snack.

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

Day 6

Daily Totals: 1,812 calories, 69g fat, 11g saturated fat, 87g protein, 227g carbohydrate, 52g fiber, 599mg sodium, 3,625mg potassium

Breakfast (401 calories)

Lunch (430 calories)

Dinner (622 calories)

Snacks

Make it 1,500 calories: For snacks, substitute 1 medium orange for the Blueberry-Pecan Energy Balls and omit the yogurt snack.

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

Day 7

Daily Totals: 1,814 calories, 98g fat, 14g saturated fat, 78g protein, 181g carbohydrate, 38g fiber, 671mg sodium, 3,590mg potassium 

Breakfast (584 calories)

Lunch (430 calories)

Dinner (400 calories)

Snacks

• 2 servings Blueberry-Pecan Energy Balls (202 calories)
• ¾ cup nonfat plain strained (Greek-style) yogurt + 1 ½ cups cubed cantaloupe + 1 teaspoon chia seeds (198 calories)

Make it 1,500 calories: For snacks, reduce to 1 serving Blueberry-Pecan Energy Balls and omit the yogurt snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to lunch.

Week 2

Day 8

Daily Totals: 1,823 calories, 76g fat, 14g saturated fat, 79g protein, 228g carbohydrate, 44g fiber, 1,446mg sodium, 5,283mg potassium

Breakfast (385 calories)

Lunch (384 calories)

• Serve with: 1 medium orange

Dinner (405 calories)

Snacks

• 1 ½ cups cherries (145 calories)

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 9

Daily Totals: 1,775 calories, 54g fat, 10g saturated fat, 97g protein, 236g carbohydrate, 32g fiber, 1,379mg sodium, 3,972mg potassium

Breakfast (301 calories)

Lunch (428 calories)

• Serve with: 1 medium apple

Dinner (580 calories)

• Serve with: 1 cup brown rice

Snacks

Make it 1,500 calories: For snacks, substitute 1 medium orange for the Cantaloupe Smoothie.

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

Day 10

Daily Totals: 1,814 calories, 55g fat, 9g saturated fat, 94g protein, 255g carbohydrate, 44g fiber, 1,446mg sodium, 5,284mg potassium

Breakfast (358 calories)

Lunch (428 calories)

• Serve with: 1 medium apple

Dinner (400 calories)

Snacks

Make it 1,500 calories: For snacks, substitute ¾ cup cherries for the Cantaloupe Smoothie.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 11

Daily Totals: 1,813 calories, 67g fat, 11g saturated fat, 77g protein, 243g carbohydrate, 39g fiber, 1,285mg sodium, 4,210mg potassium

Breakfast (301 calories)

Lunch (428 calories)

Dinner (458 calories)

Snacks

Make it 1,500 calories: For snacks, substitute ¾ cup cherries for the Cantaloupe Smoothie.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 12

Daily Totals: 1,805 calories, 84g fat, 11g saturated fat, 89g protein, 190g carbohydrate, 42g fiber, 1,240mg sodium, 3883mg potassium

Breakfast (358 calories)

Lunch (428 calories)

Dinner (576 calories)

Snacks

Make it 1,500 calories: For snacks, omit Blueberry-Pecan Energy Balls and substitute 1 large pear for the almonds + clementine.  

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 13

Daily Totals: 1,802 calories, 82g fat, 13g saturated fat, 89g protein, 200g carbohydrate, 39g fiber, 903mg sodium, 3,550mg potassium

Breakfast (584 calories)

Lunch (387 calories)

Dinner (429 calories)

Snacks

• 2 servings Blueberry-Pecan Energy Balls (202 calories)
• 1 cup nonfat plain strained (Greek-style) yogurt + 1 ¼ cups cubed cantaloupe (201 calories)

Make it 1,500 calories: For snacks, reduce to 1 serving Blueberry-Pecan Energy Balls and omit the yogurt snack.

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

Day 14

Daily Totals: 1,824 calories, 72g fat, 12g saturated fat, 100g protein, 216 carbohydrate, 41g fiber, 859mg sodium, 3,833mg potassium

Breakfast (584 calories)

Lunch (387 calories)

Dinner (451 calories)

Snacks

• 2 servings Blueberry-Pecan Energy Balls (202 calories)
• 1 cup nonfat plain strained (Greek-style) yogurt + 1 ¼ cups cubed cantaloupe (201 calories)

Make it 1,500 calories: For snacks, reduce to 1 serving Blueberry-Pecan Energy Balls and omit the yogurt snack.

Week 3

Day 15

Daily Totals: 1,808 calories, 64g fat, 11g saturated fat, 71g protein, 258g carbohydrate, 45g fiber, 1,456mg sodium, 5,508mg potassium

Breakfast (359 calories)

Lunch (384 calories)

Dinner (499 calories)

Snacks

Make it 1,500 calories: For snacks, substitute ¾ cup cherries for the Cantaloupe Smoothie.

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

Day 16

Daily Totals: 1,806 calories, 58g fat, 11g saturated fat, 88g protein, 252g carbohydrate, 44g fiber, 907mg sodium, 5,170mg potassium

Breakfast (363 calories)

Lunch (381 calories)

Dinner (396 calories)

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to lunch.

Day 17

Daily Totals: 1,805 calories, 54g fat, 10g saturated fat, 78g protein, 274g carbohydrate, 50g fiber, 960mg sodium, 4,110mg potassium

Breakfast (363 calories)

Lunch (381 calories)

Dinner (427 calories)

Snacks

• 1 serving Cantaloupe Smoothie (364 calories)
• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries (175 calories)
• 1 medium apple (95 calories)

Make it 1,500 calories: For snacks, omit both the yogurt snack and the apple.

Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.

Day 18

Daily Totals: 1,783 calories, 74g fat, 11g saturated fat, 84g protein, 219g carbohydrate, 44g fiber, 920mg sodium, 3,934mg potassium

Breakfast (363 calories)

Lunch (381 calories)

Dinner (436 calories)

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

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

Day 19

Daily Totals: 1,797 calories, 85g fat, 10g saturated fat, 90g protein, 199g carbohydrate, 42g fiber, 818mg sodium, 3,519mg potassium

Breakfast (584 calories)

Lunch (381 calories)

Dinner (496 calories)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup cubed cantaloupe (160 calories)
• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)

Make it 1,500 calories: For snacks, omit the yogurt snack and substitute 1 medium orange for the pistachios.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to lunch.

Day 20

Daily Totals: 1,817 calories, 91g fat, 12g saturated fat, 91g protein, 176g carbohydrate, 39g fiber, 902mg sodium, 4,573mg potassium

Breakfast (359 calories)

Lunch (430 calories)

Dinner (521 calories)

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

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

Day 21

Daily Totals: 1,787 calories, 64g fat, 10g saturated fat, 81g protein, 242g carbohydrate, 54g fiber, 802mg sodium, 4,112mg potassium

Breakfast (401 calories)

Lunch (430 calories)

Dinner (503 calories)

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and ½ cup blueberries to lunch.

Week 4

Day 22

Daily Totals: 1,812 calories, 94g fat, 14g saturated fat, 91g protein, 185g carbohydrate, 40g fiber, 694mg sodium, 4,166mg potassium

Breakfast (584 calories)

Lunch (418 calories)

• Serve with: 1 medium orange

Dinner (464 calories)

Snacks

Make it 1,500 calories: For snacks, omit Cottage Cheese Snack Jar with Fruit and substitute 1 clementine for the pear. 

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

Day 23

Daily Totals: 1,789 calories, 69g fat, 11g saturated fat, 81g protein, 231g carbohydrate, 50g fiber, 1,421mg sodium, 4,507mg potassium

Breakfast (359 calories)

Lunch (397 calories)

• Serve with: 1 large banana

Dinner (412 calories)

Snacks

• ¼ cup dry-roasted unsalted almonds (206 calories)
• 1 medium apple + 1 Tbsp. natural peanut butter (200 calories)

Make it 1,500 calories: For snacks, omit the almonds and omit the peanut butter. 

Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.

Day 24

Daily Totals: 1,784 calories, 67g fat, 12g saturated fat, 83g protein, 237g carbohydrate, 43g fiber, 1,277mg sodium, 4,577mg potassium

Breakfast (584 calories)

Lunch (397 calories)

Dinner (412 calories)

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

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

Day 25

Daily Totals: 1,801 calories, 48g fat, 8g saturated fat, 80g protein, 281g carbohydrate, 46g fiber, 1,481mg sodium, 5,731mg potassium

Breakfast (359 calories)

Lunch (397 calories)

Dinner (474 calories)

• Serve with: 1 cup brown rice

Snacks

• 1 serving Cantaloupe Smoothie (364 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)

Make it 1,500 calories: Reduce to ½ cup brown rice at dinner and omit the almonds at snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 26

Daily Totals: 1,809 calories, 62g fat, 9g saturated fat, 84g protein, 249g carbohydrate, 53g fiber, 1,148mg sodium, 4,125mg potassium

Breakfast (584 calories)

Lunch (397 calories)

Dinner (452 calories)

Snacks

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie as a snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 27

Daily Totals: 1,808 calories, 68g fat, 12g saturated fat, 81g protein, 231g carbohydrate, 51g fiber, 1,429mg sodium, 4,344mg potassium

Breakfast (359 calories)

Lunch (472 calories)

Dinner (510 calories)

Snacks

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and 1 medium orange. 

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

Day 28

Daily Totals: 1,792 calories, 68g fat, 12g saturated fat, 91g protein, 223g carbohydrate, 46g fiber, 1,123mg sodium, 3,788mg potassium

Breakfast (584 calories)

Lunch (472 calories)

Dinner (459 calories)

Snacks

Make it 1,500 calories: Omit both snacks.

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

Week 5

Day 29

Daily Totals: 1,807 calories, 69g fat, 13g saturated fat, 92g protein, 227g carbohydrate, 45g fiber, 1,409mg sodium, 4,738mg potassium

Breakfast (385 calories)

Lunch (417 calories)

Dinner (392 calories)

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 30

Daily Totals: 1,785 calories, 79g fat, 11g saturated fat, 82g protein, 210g carbohydrate, 46g fiber, 1,142mg sodium, 3,978mg potassium

Breakfast (584 calories)

Lunch (417 calories)

Dinner (441 calories)

Snacks

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie as a snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Other Tips for Healthy Blood Pressure

• Follow the Mediterranean Diet: Research links the Mediterranean diet to reduced diastolic and systolic blood pressure. To follow this healthy eating plan, include a wide variety of vegetables, legumes, whole grains and healthy fats while limiting excess added sugar and refined grains. 
• Limit Sodium: The AHA recommends that most adults limit sodium to 1,500 milligrams per day to support healthy blood pressure. To do this, aim to cook more meals at home and limit ultraprocessed and prepared foods, as these tend to be higher in sodium.
• Focus on Fiber: Though long linked to its role in improving gut health, research shows that a high-fiber diet also has a promising impact on blood pressure levels. Aiming for at least 30 grams of fiber per day may have a therapeutic impact on blood pressure. High-fiber foods include whole grains, legumes, nuts, seeds, fruits and vegetables.
• Pump Up the Potassium: Potassium is an electrolyte that can help reduce tension in the blood vessels, which can improve blood pressure. Potassium-rich foods include cantaloupe, banana, oranges, potato, spinach and dairy. To manage or prevent high blood pressure, the AHA recommends aiming for between 3,500 to 5,000 milligrams of potassium per day.