Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Yogurt, fruit & granola/ Energy balls
Lentil salad/ Pear
Chicken & quinoa
Yogurt, fruit & granola/ Fruit & nuts
Chickpea lettuce wraps/ Pear
Salmon & salad
Overnight oats/ Energy balls
Chickpea lettuce wraps/ Banana & nut butter
Chicken chopped salad
Overnight oats/ Yogurt & fruit
Chickpea lettuce wraps/ Apple
Tomato pasta & green beans
Overnight oats/ Yogurt & fruit
Chickpea lettuce wraps/ Energy balls
Chicken taco salad
Overnight oats/ Energy balls
Chicken sandwich/ Banana & nut butter
Chicken grain bowl
Yogurt, fruit & granola/ Energy balls
Chicken sandwich/ Celery & nut butter
Fish tacos & watermelon salad
Day 1
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Breakfast (401 calories)
A.M. Snack (149 calories)
Lunch (553 calories)
P.M. Snack (131 calories)
Dinner (558 calories)
Daily Totals: 1,793 calories, 73g fat, 85g protein, 219g carbohydrate, 40g fiber, 988mg sodium
Make it 1,500 calories: Omit almonds at lunch and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 2
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Breakfast (401 calories)
A.M. Snack (254 calories)
¼ cup unsalted dry-roasted almonds¾ cup raspberries
Lunch (498 calories)
P.M. Snack (186 calories)
1 large pear½ cup low-fat plain kefir
Dinner (476 calories)
Meal-Prep Tip: Make Peach Pie Overnight Oats to have for breakfast on Days 3 through 6.
Daily Totals: 1,816 calories, 94g fat, 90g protein, 162g carbohydrate, 34g fiber, 1,368mg sodium
Make it 1,500 calories: Omit almonds at A.M. snack and omit pear at P.M. snack.
Make it 2,000 calories: Add ¾ cup unsalted low-fat cottage cheese and 1 medium peach as an evening snack.
Day 3
Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke
Breakfast (509 calories)
A.M. Snack (149 calories)
Lunch (498 calories)
P.M. Snack (210 calories)
1 medium banana1 Tbsp. natural peanut butter
Dinner (424 calories)
Daily Totals: 1,790 calories, 88g fat, 73g protein, 182g carbohydrate, 37g fiber, 1,330mg sodium
Make it 1,500 calories: Omit walnuts at breakfast and change P.M. snack to 1 medium orange.
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
Breakfast (509 calories)
A.M. Snack (175 calories)
1 cup nonfat plain strained Greek-style yogurt½ cup blueberries
Lunch (498 calories)
P.M. Snack (95 calories)
Dinner (507 calories)
Daily Totals: 1,784 calories, 74g fat, 73g protein, 218g carbohydrate, 42g fiber, 1,413mg sodium
Make it 1,500 calories: Omit walnuts at breakfast and omit yogurt at A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 5
Breakfast (509 calories)
A.M. Snack (214 calories)
1 cup nonfat plain strained Greek-style yogurt½ cup blueberries1 Tbsp. slivered almonds
Lunch (498 calories)
P.M. Snack (149 calories)
Dinner (429 calories)
Daily Totals: 1,799 calories, 84g fat, 93g protein, 173g carbohydrate, 34g fiber, 1,487mg sodium
Make it 1,500 calories: Omit walnuts at breakfast and omit yogurt and slivered almonds at A.M. snack.
Make it 2,000 calories: Add ¾ cup unsalted low-fat cottage cheese and 1 medium peach as an evening snack.
Day 6
Robby Lozano
Breakfast (509 calories)
A.M. Snack (149 calories)
Lunch (442 calories)
P.M. Snack (210 calories)
1 medium banana1 Tbsp. natural peanut butter
Dinner (503 calories)
Daily Totals: 1,813 calories, 66g fat, 77g protein, 240g carbohydrate, 45g fiber, 1,318mg sodium
Make it 1,500 calories: Omit chopped walnuts at breakfast and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Increase to 3 servings Peanut Butter-Date Energy Balls at A.M. snack and increase to 2 Tbsp. natural peanut butter at P.M. snack.
Day 7
Victor Protasio
Breakfast (401 calories)
A.M. Snack (224 calories)
Lunch (442 calories)
P.M. Snack (177 calories)
3 stalks celery1½ Tbsp. natural peanut butter
Dinner (555 calories)
Daily Totals: 1,798 calories, 76g fat, 102g protein, 188g carbohydrate, 34g fiber, 1,426mg sodium
Make it 1,500 calories: Reduce to 2 servings Peanut Butter-Date Energy Balls at A.M. snack and omit Watermelon & Arugula Salad at dinner.
Make it 2,000 calories: Add ¾ cup low-fat unsalted cottage cheese and 1 medium peach as an evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
If there’s a meal you don’t like, feel free to repeat a different meal or choose from our wide variety of healthy high-blood pressure recipes. For daily totals, we aimed for about 1,800 calories, at least 73 grams of protein, a minimum of 34 grams of fiber and a maximum of 1,500 milligrams of sodium.
Can I eat the same breakfast or lunch every day?
Definitely! If it’s 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 shouldn’t be a problem for most people. If you’re closely monitoring calories or other nutrients, you can 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 are the benefits of eating more fiber?
Fiber is an important nutrient that most of us are missing out on, with just 7% of adults in the United States hitting their fiber goal. Fiber is linked to weight loss, improved blood sugar, regular bowel movements, more diverse gut bacteria and improved heart health.
Health Benefits of the Mediterranean Diet
Research indicates that the Mediterranean diet can help lower blood pressure. With the Mediterranean diet’s focus on foods high in potassium and fiber, it makes sense that this healthy way of eating can improve blood pressure levels. One small study of Australian adults over 64 years of age found that adherence to the Mediterranean diet was associated with lower blood pressure at three- and six-month follow-ups. The Mediterranean lifestyle emphasizes cooking more meals at home, which can be a handy strategy to reduce excess sodium intake. If you’re aiming to reduce your blood pressure, following the Mediterranean diet can be a helpful strategy. Because of its focus on fruits, legumes, vegetables and whole grains, the Mediterranean diet tends to be a high-fiber way of eating. In fact, a systematic review found that increased dietary fiber intake was associated with reduced blood pressure. This finding remained consistent across the globe and among a wide variety of populations and health conditions. To further promote healthy blood pressure, for this meal plan we capped the sodium at 1,500 milligrams per day, which the American Heart Association recommends as the ideal limit for people with high blood pressure.
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.
Dig Deeper
The New Mediterranean Diet
7 Mediterranean Diet Staples You Should Keep In Your Pantry, According to Dietitians