7-Day High Protein Mediterranean Diet Plan for High Blood Pressure

If you have high blood pressure or are at risk of developing high blood pressure, you may want to follow the Mediterranean diet. Because of its emphasis on nutrient-dense fruits, vegetables, whole grains, and healthy fats, this popular way of eating is associated with many health benefits, including improved heart health and lower blood pressure. In this 7-day Mediterranean meal plan, we outline a week of meals and snacks tailored to help improve blood pressure. While we emphasize a lot of fresh produce, we don't skimp on protein. You'll find a wide variety of protein sources scattered throughout the day to help keep you full and provide sustained energy. If you have high blood pressure or are just looking to improve your nutrition, this meal plan can help.

Why this meal plan is great for you

The American Heart Association endorses the Mediterranean diet as a nutritious way of eating that matches their recommendation for a heart-healthy eating pattern. The diet doesn't set rigid rules, which makes it easier to adopt as a lifestyle compared to more strict plans. It includes many fruits, vegetables, whole grains and legumes, as well as poultry, fish, dairy and nuts. Limit added sugars, refined grains and highly processed meats.

To support healthy blood pressure, this meal plan provides at least 28 grams of heart-healthy fiber, caps sodium at 1,500 mg per day and limits saturated fat to no more than 12 grams per day, with a cap higher than 17 grams of saturated fat. on days that include fatty fish, such as salmon. Each day includes at least 80 grams of protein, with most days coming in much higher.

Because losing weight can help improve blood pressure in some people, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. For those with other calorie needs, we've also included modifications for 1,200 and 2,000 calories per day.

Health benefits of the Mediterranean diet:

The Mediterranean diet is associated with many health benefits, which is partly why it continues to be so popular. Research links the Mediterranean diet to improved heart health, a lower risk of type 2 diabetes, improved cognitive function and even a reduced risk of some cancers. A great aspect of this healthy eating style is that it is flexible. The idea is to eat more often the Mediterranean way, aiming to fill your plate with vegetables, include plenty of fish, nuts and legumes and prioritize whole grains. Eating the occasional sweet, refined grain or processed meat won't derail your health efforts.

Mediterranean diet foods to focus on

• Whole grains
• legume
• Lentils
• Vegetables
• Fruit
• Unsaturated fats, such as olive oil
• nuts
• The seeds
• Fish
• Birds
• egg
• milkweed
• Herbs and spices

How to meal prep your week of meals

1. Make high-protein overnight oats with strawberries and peanut butter for breakfast on days 2 through 4.
2. Make sweet potato, kale, and chicken salad with peanut sauce to eat for lunch on days 2 through 5.
3. Prepare whipped curd to have as a snack throughout the week.

Day 1

Breakfast (295 calories)

Morning snack (206 calories)

• ¼ cup dry roasted unsalted almonds

Lunch (344 calories)

Snack PM (193 calories)

• 1 (5.3 oz.) container nonfat strained yogurt (Greek style)
• ½ cup strawberries
• 2 tablespoons. chopped slivered almonds

Dinner (450 calories)

Daily totals: 1,488 calories, 82 g fat, 14 g saturated fat, 96 g protein, 104 g carbohydrates, 31 g fiber, 1,499 mg sodium

Make it 1200 calories: Change the AM snack to 1 plum and omit the slivered almonds and reduce to ¼ cup sliced ​​strawberries in the PM snack.

Make it 2000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie in the morning, 1 medium orange at lunch and 1 serving of apple with cinnamon almond butter as an evening snack.

Day 2

Breakfast (333 calories)

Morning snack (131 calories)

Lunch (393 calories)

Snack PM (60 calories)

Dinner (473 calories)

Evening snack (95 calories)

Daily totals: 1,485 calories, 44 g fat, 8 g saturated fat, 84 g protein, 194 g carbohydrates, 31 g fiber, 1,456 mg sodium

Make it 1200 calories: Change the AM snack to 1 plum, cut out the quinoa at dinner, and cut out the evening snack.

Make it 2000 calories: Add 1 cup plain low-fat kefir in the morning, ¼ cup roasted unsalted almonds in the AM snack, and 2 Tbsp. almond butter for an evening snack.

Day 3

Breakfast (333 calories)

Morning snack (264 calories)

• 1 (5.3 oz.) container nonfat strained yogurt (Greek style)
• 1 medium peach
• 3 tablespoons. chopped slivered almonds

Lunch (393 calories)

Snack PM (60 calories)

Dinner (453 calories)

Daily totals: 1,502 calories, 64 g fat, 9 g saturated fat, 91 g protein, 147 g carbohydrates, 29 g fiber, 1,385 mg sodium

Make it 1200 calories: Change the AM snack to ¼ cup blueberries and omit the shredded cheese in the PM snack.

Make it 2000 calories: Add 1 cup of plain low-fat kefir in the morning, ¼ cup of unsalted roasted almonds in the PM snack, and 1 serving of apple with cinnamon almond butter as an evening snack.

Day 4

Breakfast (333 calories)

Morning snack (131 calories)

Lunch (393 calories)

Snack PM (60 calories)

Dinner (478 calories)

Evening snack (95 calories)

Daily totals: 1,490 calories, 50 g fat, 7 g saturated fat, 81 g protein, 185 g carbohydrates, 28 g fiber, 1,062 mg sodium

Make it 1200 calories: Change the AM snack to 1 plum, change dinner to 1 serving of Creamy Pesto Shrimp with Gnocchi & Peas and skip the evening snack.

Make it 2000 calories: Add 1 cup plain low-fat kefir in the morning, ¼ cup roasted unsalted almonds in the AM snack, and 2 Tbsp. almond butter for an evening snack.

Day 5

Breakfast (350 calories)

• 1 cup nonfat strained (Greek-style) yogurt.
• 3 tablespoons. ground almonds
• 1 tablespoon. chia seeds
• ½ cup cherries (fresh or thawed from frozen)

Morning snack (291 calories)

• 1 medium apple
• 2 tablespoons. almond butter

Lunch (393 calories)

Snack PM (60 calories)

Dinner (419 calories)

Advice on meal preparation: Reserve two servings of slow cooker chicken and brown rice with roasted corn and black beans to eat for lunch on days 6 and 7.

Daily totals: 1,513 calories, 57 g fat, 8 g saturated fat, 104 g protein, 157 g carbohydrates, 31 g fiber, 1,089 mg sodium

Make it 1200 calories: Skip slivered almonds in the morning and almond butter in your breakfast snack.

Make it 2000 calories: Add 1 serving of peanut butter and chia berry English muffins at breakfast, 1 medium banana at lunch and 1 large pear as an evening snack.

Day 6

Breakfast (350 calories)

• 1 cup nonfat strained (Greek-style) yogurt.
• 3 tablespoons. ground almonds
• 1 tablespoon. chia seeds
• ½ cup cherries (fresh or thawed from frozen)

Morning snack (95 calories)

Lunch (419 calories)

Snack PM (119 calories)

• 1 cup sliced ​​cucumber
• ¼ cup hummus

Dinner (509 calories)

Daily totals: 1,492 calories, 57 g fat, 9 g saturated fat, 101 g protein, 157 g carbohydrates, 32 g fiber, 1,259 mg sodium

Make it 1200 calories: Remove the ground almonds in the morning, change the AM snack to 1 plum, and remove the hummus in the PM snack.

Make it 2000 calories: Add 1 serving of Peanut Butter and English Muffins with Chia Berry Jam in the morning, 2 Tbsp. almond butter for AM snack and have 1 medium orange as evening snack.

Day 7

Breakfast (295 calories)

Morning snack (206 calories)

• ¼ cup dry roasted unsalted almonds

Lunch (419 calories)

Snack PM (150 calories)

• 1 (5.3 oz.) container nonfat strained yogurt (Greek style)
• 1 cup berries

Dinner (432 calories)

Daily totals: 1,503 calories, 64 g fat, 10 g saturated fat, 113 g protein, 125 g carbohydrates, 32 g fiber, 1,465 mg sodium

Make it 1200 calories: Change AM snack to ½ cup blueberries and change PM snack to 1 clementine.

Make it 2000 calories: Add 1 serving of peanut butter and chia berry English muffins in the morning, 1 medium banana in the morning, and 3 Tbsp. ground almonds in PM snacks.