- 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
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
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)
A.M. Snack (304 calories)
Lunch (430 calories)
P.M. Snack (170 calories)
Dinner (441 calories)
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.
Make it 2,000 calories: Omit cantaloupe at breakfast and add 1 serving Dylan Dreyer’s Orange-Mango Smoothie.
Day 2
Breakfast (478 calories)
A.M. Snack (105 calories)
Lunch (430 calories)
P.M. Snack (359 calories)
Dinner (445 calories)
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)
A.M. Snack (101 calories)
Lunch (402 calories)
P.M. Snack (359 calories)
Dinner (472 calories)
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)
A.M. Snack (101 calories)
Lunch (402 calories)
P.M. Snack (364 calories)
Dinner (404 calories)
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)
A.M. Snack (304 calories)
Lunch (402 calories)
P.M. Snack (170 calories)
Dinner (371 calories)
Evening Snack (179 calories)
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)
A.M. Snack (304 calories)
Lunch (430 calories)
P.M. Snack (297 calories)
Dinner (398 calories)
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.
Make it 2,000 calories: Omit cantaloupe at breakfast and add 1 serving Dylan Dreyer’s Orange-Mango Smoothie.
Day 7
Breakfast (322 calories)
A.M. Snack (304 calories)
Lunch (430 calories)
P.M. Snack (302 calories)
- 1 medium banana
- 2 Tbsp. almond butter
Dinner (436 calories)
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.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Week 2
Ali Redmond
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)
A.M. Snack (195 calories)
Lunch (400 calories)
P.M. Snack (149 calories)
Dinner (644 calories)
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.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 9
Breakfast (584 calories)
A.M. Snack (256 calories)
Lunch (390 calories)
P.M. Snack (149 calories)
Dinner (423 calories)
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.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 10
Breakfast (419 calories)
A.M. Snack (256 calories)
Lunch (390 calories)
P.M. Snack (149 calories)
Dinner (387 calories)
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)
A.M. Snack (195 calories)
- 1 medium banana
- ½ cup edamame, in pods
Lunch (390 calories)
P.M. Snack (149 calories)
Dinner (469 calories)
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.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 12
Breakfast (385 calories)
A.M. Snack (256 calories)
Lunch (390 calories)
P.M. Snack (149 calories)
Dinner (393 calories)
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.
Make it 2,000 calories: Substitute 1 serving Berry-Kefir Smoothie for the plain kefir at breakfast.
Day 13
Breakfast (584 calories)
A.M. Snack (54 calories)
Lunch (430 calories)
P.M. Snack (149 calories)
Dinner (578 calories)
Daily Totals: 1,793 calories, 90g fat, 11g saturated fat, 82g protein, 185g carbohydrate, 31g fiber, 3,644mg potassium, 1,289mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Berry-Kefir Smoothie.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 14
Breakfast (584 calories)
A.M. Snack (256 calories)
Lunch (400 calories)
P.M. Snack (149 calories)
Dinner (416 calories)
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
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
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)
A.M. Snack (195 calories)
Lunch (427 calories)
P.M. Snack (206 calories)
Dinner (450 calories)
Evening Snack (130 calories)
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.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 16
Breakfast (423 calories)
A.M. Snack (297 calories)
Lunch (407 calories)
P.M. Snack (206 calories)
Dinner (459 calories)
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.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 17
Breakfast (423 calories)
A.M. Snack (215 calories)
Lunch (407 calories)
P.M. Snack (206 calories)
Dinner (400 calories)
Evening Snack (130 calories)
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.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner and 1 clementine to the evening snack.
Day 18
Breakfast (423 calories)
A.M. Snack (215 calories)
Lunch (407 calories)
P.M. Snack (206 calories)
Dinner (428 calories)
Evening Snack (130 calories)
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.
Make it 2,000 calories: Substitute 1 medium orange for the apple at lunch and add 1 serving Guacamole Chopped Salad to dinner.
Day 19
Breakfast (424 calories)
A.M. Snack (290 calories)
Lunch (407 calories)
P.M. Snack (206 calories)
Dinner (452 calories)
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)
A.M. Snack (222 calories)
Lunch (384 calories)
P.M. Snack (206 calories)
Dinner (400 calories)
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)
A.M. Snack (222 calories)
Lunch (439 calories)
P.M. Snack (105 calories)
Dinner (477 calories)
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
Photographer: Morgan Hunt Glaze, Prop Stylist: Pheobe Hausser, Food Stylist: Julian Hensarling
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)
A.M. Snack (290 calories)
Lunch (430 calories)
P.M. Snack (261 calories)
Dinner (521 calories)
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.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 23
Breakfast (419 calories)
A.M. Snack (189 calories)
Lunch (416 calories)
P.M. Snack (261 calories)
Dinner (514 calories)
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.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 24
Breakfast (419 calories)
A.M. Snack (105 calories)
Lunch (449 calories)
P.M. Snack (261 calories)
Dinner (565 calories)
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)
A.M. Snack (189 calories)
Lunch (435 calories)
P.M. Snack (261 calories)
Dinner (496 calories)
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.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 26
Breakfast (419 calories)
A.M. Snack (222 calories)
Lunch (435 calories)
P.M. Snack (261 calories)
Dinner (470 calories)
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)
A.M. Snack (256 calories)
Lunch (384 calories)
P.M. Snack (179 calories)
Dinner (473 calories)
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.
Make it 2,000 calories: Omit cantaloupe and add 1 serving Raspberry-Kefir Power Smoothie to breakfast.
Day 28
Breakfast (309 calories)
A.M. Snack (304 calories)
Lunch (384 calories)
P.M. Snack (261 calories)
Dinner (427 calories)
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.
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and omit pineapple at the evening snack.
Week 5
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
Day 29
Breakfast (584 calories)
A.M. Snack (222 calories)
Lunch (430 calories)
P.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Dinner (402 calories)
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.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 30
Breakfast (584 calories)
A.M. Snack (222 calories)
Lunch (430 calories)
P.M. Snack (95 calories)
Dinner (458 calories)
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.
How We Create Meal Plans
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.
