7-Day High-Fiber Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian

Reap the benefits of the popular Mediterranean diet while focusing on nutrients that support healthy blood pressure in this seven-day meal plan. The Mediterranean diet is endorsed by the American Heart Association as a nutritious eating routine due to its emphasis on fruits, vegetables, whole grains, legumes and healthy fats from foods like fish, nuts and avocado. It’s a flexible way of eating that lends itself to a wide variety of cuisines and flavorful dishes. Because of its focus on nutrient-rich foods, the Mediterranean diet tends to be high in fiber and has many health benefits, including improving blood pressure. Let’s dig in!

Why This Meal Plan Is Great for You

In this seven-day meal plan, you’ll find an abundance of fruits, vegetables, whole grains and protein from legumes, fish, chicken and nuts. Each day provides an average of 38 grams of fiber. A high fiber intake is linked to many health benefits, such as improved gut health, reduced cholesterol, a lower risk of developing diabetes and even improved blood pressure. 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. Because of its focus on fruits, legumes, vegetables and whole grains, the Mediterranean diet tends to be a high-fiber way of eating. 

To further promote healthy blood pressure, 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. While we limit sodium, we included plenty of potassium-rich foods. Named our #1 nutrient to lower blood pressure, potassium helps lower blood pressure, in part, by relaxing blood vessels. You’ll find potassium in a variety of foods, such as avocado, banana, spinach, broccoli, beans, lentils, nuts and yogurt. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

Does the Mediterranean Diet Help High Blood Pressure?

Research indicates that the Mediterranean diet can help lower blood pressure. 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. 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. It also 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 can be a helpful strategy. 

Mediterranean Diet Foods to Focus On:

• Fruits
• Vegetables
• Whole grains (including quinoa, oats, whole wheat, brown rice, bulgur, farro and more)
• Nuts
• Nut butters
• Seeds
• Avocado
• Olive oil
• Fish
• Poultry
• Legumes
• Dairy, such as yogurt, kefir and cottage cheese
• Herbs and spices

How to Meal-Prep Your Week of Meals:

1. Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on Days 2 through 5. 
2. Make Peanut Butter-Date Energy Balls to have as a snack throughout the week. 
3. Prepare Lemon-Blueberry Granola to have with breakfast throughout the week. 

Day 1

Breakfast (401 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 serving Lemon-Blueberry Granola 

A.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (553 calories)

• 1 serving Mixed Greens with Lentils & Sliced Apple
• ¼ cup unsalted dry-roasted almonds

P.M. Snack (131 calories)

• 1 large pear

Dinner (558 calories)

• 1 serving Apricot-Glazed Chicken with Quinoa Pilaf

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

Breakfast (401 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 serving Lemon-Blueberry Granola 

A.M. Snack (254 calories)

• ¼ cup unsalted dry-roasted almonds
• ¾ cup raspberries

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing 

P.M. Snack (186 calories)

• 1 large pear
• ½ cup low-fat plain kefir

Dinner (476 calories)

• 1 serving Lemony-Garlic Pan-Seared Salmon
• 1 serving Cucumber-Blueberry Spinach Salad

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

Breakfast (509 calories)

• 1 serving Peach Pie Overnight Oats 
• 3 Tbsp. chopped walnuts

A.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing 

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (424 calories)

• 1 serving Chopped Salad with Chicken & Creamy Chipotle Dressing

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)

• 1 serving Peach Pie Overnight Oats 
• 3 Tbsp. chopped walnuts

A.M. Snack (175 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing 

P.M. Snack (95 calories)

• 1 medium apple

Dinner (507 calories)

• 1 serving Grilled Eggplant & Tomato Pasta
• 1 serving Roasted Fresh Green Beans

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)

• 1 serving Peach Pie Overnight Oats 
• 3 Tbsp. chopped walnuts

A.M. Snack (214 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 Tbsp. slivered almonds

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing 

P.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Dinner (429 calories)

• 1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

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

Breakfast (509 calories)

• 1 serving Peach Pie Overnight Oats 
• 3 Tbsp. chopped walnuts

A.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (442 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich
• 1 medium apple

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (503 calories)

• 1 serving Chickpea & Quinoa Grain Bowl

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

Breakfast (401 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 serving Lemon-Blueberry Granola 

A.M. Snack (224 calories)

• 3 servings Peanut Butter-Date Energy Balls

Lunch (442 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich
• 1 medium apple

P.M. Snack (177 calories)

• 3 stalks celery
• 1½ Tbsp. natural peanut butter

Dinner (555 calories)

• 1 serving Mahi-Mahi Fish Tacos
• 1 serving Watermelon & Arugula Salad

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.