DAY
1
2
3
4
5
6
7
MEALS
Breakfast: Overnight Quinoa Pudding
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Lunch: Cucumber-Salmon Sandwich
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Dinner: Spinach & Artichoke Chicken Skillet
Breakfast: PB Banana Blueberry Oats
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Lunch: Caprese Chickpea Salad
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Dinner: Roasted Veggie & Black Bean Bowl
Breakfast: PB Banana Blueberry Oats
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Lunch: Caprese Chickpea Salad
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Dinner: Salmon & Orzo with Green Pea Pesto
Breakfast: PB Banana Blueberry Oats
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Lunch: Caprese Chickpea Salad
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Dinner: Roasted Veggies with Halloumi
Breakfast: PB Banana Blueberry Oats
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Lunch: Caprese Chickpea Salad
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Dinner: Marry Me White Bean Skillet
Breakfast: Pesto Egg & Potato Skillet
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Lunch: Farro Salad with Artichokes
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Dinner: Sesame-Crusted Tuna Rice Bowl
Breakfast: Pesto Egg & Potato Skillet
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Lunch: Farro Salad with Artichokes
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Dinner: Lemon Chicken & Rice Skillet
DAILY TOTALS
Calories: 1,785 Fat: 75g Protein: 105g Carb: 181g Fiber: 36g Sodium: 1,630mg
Calories: 1,809 Fat: 88g Protein: 68g Carb: 203g Fiber: 46g Sodium: 1,720mg
Calories: 1,776 Fat: 81g Protein: 91g Carb: 179g Fiber: 37g Sodium: 1,515mg
Calories: 1,771 Fat: 93g Protein: 74g Carb: 172g Fiber: 36g Sodium: 1,462mg
Calories: 1,773 Fat: 83g Protein: 74g Carb: 192g Fiber: 40g Sodium: 1,594mg
Calories: 1,817 Fat: 96g Protein: 80g Carb: 174g Fiber: 38g Sodium: 2,061mg
Calories: 1,770 Fat: 92g Protein: 65g Carb: 186g Fiber: 36g Sodium: 2,038mg
Day 1
Daily totals: 1,785 calories, 75 g fat, 105 g protein, 181 g carbohydrates, 36 g fiber, 1,630 mg sodium
Breakfast (394 Calories)
Lunch (503 calories)
Cucumber-Salmon Salad Sandwich
Dinner (470 Calories)
Creamy Spinach & Artichoke Chicken Skillet
Snacks
Serve with ½ cup blackberries, fresh (224 calories)
Serve with 1 cup raspberries, fresh (194 calories)
To make it 1,500 calories: Omit morning snack and fresh raspberries from afternoon snack.
To make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit
Day 2
Daily totals: 1,809 calories, 88 g fat, 68 g protein, 203 g carbohydrates, 46 g fiber, 1,720 mg sodium
Breakfast (419 Calories)
High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Lunch (540 calories)
High-Protein Caprese Chickpea Salad
Dinner (529 Calories)
Roasted Veggie & Black Bean Bowls
Serve with 1 tablespoon pumpkin seeds
Snacks
Peanut Butter Energy Balls
White Bean–Stuffed Mini Bell Peppers
Serve with ½ cup strawberries (145 calories)
To make it 1,500 calories: Omit morning snack and White Bean–Stuffed Mini Bell Peppers from afternoon snack.
To make it 2,000 calories: Add 1 serving of Fig & Honey Yogurt as an evening snack
Day 3
Daily totals: 1776 calories, 81 g fat, 91 g protein, 179 g carbohydrates, 37 g fiber, 1515 mg sodium
Breakfast (419 Calories)
Lunch (540 calories)
Dinner (497 Calories)
Skillet Salmon with Orzo & Green Pea Pesto
Snacks
To make it 1,500 calories: Omit morning snack and White Bean–Stuffed Mini Bell Peppers from afternoon snack.
To make it 2,000 calories: Add 1 serving of Fig & Honey Yogurt as an evening snack
Day 4
Daily totals: 1,771 calories, 93 g fat, 74 g protein, 172 g carbohydrates, 36 g fiber, 1,462 mg sodium
Breakfast (419 Calories)
Lunch (540 calories)
Dinner (491 Calories)
Roasted Veggies with Halloumi & Chickpeas
Snacks
To make it 1,500 calories: Omit morning snack and White Bean–Stuffed Mini Bell Peppers from afternoon snack.
To make it 2,000 calories: Add 1 serving of Fig & Honey Yogurt as an evening snack
Day 5
Daily totals: 1,773 calories, 83 g fat, 74 g protein, 192 g carbohydrates, 40 g fiber, 1,594 mg sodium
Breakfast (419 Calories)
Lunch (540 calories)
Dinner (493 Calories)
Marry Me White Bean & Spinach Skillet
Snacks
To make it 1,500 calories: Omit morning snack and White Bean–Stuffed Mini Bell Peppers from afternoon snack.
To make it 2,000 calories: Add 1 serving of Fig & Honey Yogurt as an evening snack
Day 6
Daily totals: 1,817 calories, 96 g fat, 80 g protein, 174 g carbohydrates, 38 g fiber, 2,061 mg sodium
Breakfast (318 Calories)
Pesto, Egg & Potato Skillet
Lunch (503 calories)
Farro Salad with Arugula, Artichokes & Pistachios
Dinner (578 Calories)
Sesame-Crusted Tuna Rice Bowls
Snacks
To make it 1,500 calories: Omit morning snack and fresh raspberries from afternoon snack.
To make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit
Day 7
Daily totals: 1,770 calories, 92 g fat, 65 g protein, 186 g carbohydrates, 36 g fiber, 2,038 mg sodium
Breakfast (318 Calories)
Lunch (503 calories)
Dinner (531 Calories)
High-Protein Lemon Chicken & Rice Skillet
Snacks
To make it 1,500 calories: Omit morning snack and fresh raspberries from afternoon snack.
To make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Mediterranean diet recipes.
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 300 to 400 calories while the lunches span 500 to 550 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?
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.
The Blood Pressure Benefits of the Mediterranean Diet
The Mediterranean diet can help lower blood pressure in several ways. With its emphasis on healthy fats, particularly monounsaturated fats from olive oil and omega-3 fatty acids from fatty fish, this eating pattern helps to reduce inflammation and improve vascular functioning—both of which play key roles in lowering blood pressure. The potassium, magnesium and fiber found in fresh produce, legumes, nuts and seeds further support vascular function by counteracting the blood-pressure-raising effects of sodium. Additionally, the diet is low in saturated fat and rich in antioxidants, helping to prevent oxidative stress and arterial stiffness linked to high blood pressure. Together, these nutrients have been shown to help reduce both systolic (the top number) and diastolic (the bottom number) blood pressure in those with hypertension.
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
8 Foods You Should Be Eating Every Week If You Have High Blood Pressure, According to Dietitians
Why the Mediterranean Diet Is So Healthy
Dining and Cooking