The Mediterranean diet is consistently ranked the #1 best diet for overall health, and for good reason. This eating pattern, rich in vegetables, fruits, whole grains, lean proteins, and heart-healthy fats, is a powerhouse for managing blood pressure, supporting sustainable weight loss, and promoting longevity. By combining these principles with a high-protein, high-fiber approach and eliminating added sugars, we create a potent strategy for enhancing your metabolic health, promoting feelings of satisfaction, and nourishing your body from the inside out. This 7-Day Mediterranean Diet for Blood Pressure, designed with a dietitian’s expertise, will guide you through a week of delicious, anti-inflammatory meals that will help you control cravings, boost your energy, and take positive steps toward better heart health.

If you’re managing high blood pressure or are mindful of your risk, the Mediterranean diet offers a powerful and delicious path to better health. Celebrated for its focus on nutrient-dense fruits, vegetables, whole grains, and heart-healthy fats, this eating pattern is consistently linked to remarkable benefits, including improved cardiovascular wellness and healthier blood pressure levels.

Here at Sugar Detox Lab, we’ve crafted a supportive seven-day Mediterranean meal plan designed to nourish your body and help manage blood pressure. We’ve paired the diet’s classic principles with a conscious effort to include ample protein and eliminate added sugars. You’ll discover a satisfying variety of protein-rich foods throughout your day designed to promote fullness and provide steady, lasting energy—without the crash.

Whether you’re looking to support your heart health or want to enjoy a week of vibrant, sugar-free eating, this plan is a wonderful place to start.

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

Day 1

Daily Overview: Welcome to the Mediterranean! We’re starting with classic flavors—olive oil, olives, and leafy greens—to support heart health and satiety.

Breakfast

Greek Yogurt with Berries and Nuts

1 cup plain Greek yogurt (2% or full-fat) (US) / ~227g (Metric)
½ cup mixed berries (US) / ~75g (Metric)
1 tbsp chopped walnuts (US) / ~15g (Metric)
Estimated Nutrition: 320 kcal | 25g Protein | 4g Fiber

Snack 1

Small Apple with a Sprinkle of Cinnamon

1 small apple (US) / ~150g (Metric)
Estimated Nutrition: 80 kcal | 0.5g Protein | 4g Fiber

Lunch

Large Mediterranean Chickpea Salad

1 cup chickpeas, rinsed (US) / ~170g (Metric)
Mixed greens, cucumber, tomato, red onion, 10 kalamata olives, and 1 oz feta cheese (US) / ~28g (Metric)
Dressing: 1 tbsp extra virgin olive oil and lemon juice
Estimated Nutrition: 490 kcal | 22g Protein | 16g Fiber

Snack 2

¼ cup Unsalted Pistachios

Estimated Nutrition: 170 kcal | 6g Protein | 3g Fiber

Dinner

Baked Lemon Herb Salmon with Quinoa and Steamed Broccoli

5 oz salmon fillet (US) / ~140g (Metric)
¾ cup cooked quinoa (US) / ~140g (Metric)
1.5 cups steamed broccoli (US) / ~225g (Metric)
Estimated Nutrition: 550 kcal | 40g Protein | 10g Fiber

Daily Totals: ~1,610 kcal | 93.5g Protein | 37g Fiber

Prep & Batch Notes: Cook a full cup of dry quinoa to have leftovers for the week. Rinse a can of chickpeas for easy lunch prep.

Smart Swaps:

Dairy-Free: Omit feta cheese from the salad and use a dollop of dairy-free yogurt instead.
Vegan: Replace salmon with a large, seasoned portobello mushroom cap and use vegan feta.

Fullness & Craving Tip: The healthy fats in olives and olive oil are not just for flavor; they powerfully promote satiety and help you absorb fat-soluble vitamins from your vegetables.

Day 2

Daily Overview: A plant-forward day focusing on the fiber and protein power of legumes, which are staples of the Mediterranean diet.

Breakfast

Veggie and Feta Scramble

2 eggs + 1 egg white, scrambled (US) / ~125g total (Metric)
Sautéed spinach, mushrooms, and onions
1 oz feta cheese, crumbled (US) / ~28g (Metric)
Estimated Nutrition: 310 kcal | 25g Protein | 3g Fiber

Snack 1

Pear Slices

1 medium pear (US) / ~180g (Metric)
Estimated Nutrition: 100 kcal | 1g Protein | 6g Fiber

Lunch

Leftover Mediterranean Chickpea Salad

Estimated Nutrition: 490 kcal | 22g Protein | 16g Fiber

Snack 2

Carrot Sticks with 2 Tbsp Hummus

Estimated Nutrition: 120 kcal | 5g Protein | 6g Fiber

Dinner

Lentil and Vegetable Soup

1.5 cups hearty lentil soup (made with carrots, celery, onions, low-sodium vegetable broth) (US) / ~350ml (Metric)
Side salad with 1 tbsp olive oil vinaigrette
Estimated Nutrition: 400 kcal | 20g Protein | 18g Fiber

Daily Totals: ~1,420 kcal | 73g Protein | 49g Fiber

Prep & Batch Notes: Make a large pot of lentil soup. It freezes beautifully for future easy meals.

Smart Swaps:

Gluten-Free: Ensure the vegetable broth is certified gluten-free.
Higher Protein: Add a scoop of collagen peptides or a side of grilled chicken breast to the soup.

Fullness & Craving Tip: Soups are incredibly filling due to their high water content. Starting your dinner with a broth-based soup can help you feel satisfied with a appropriate portion size.

Day 3

Daily Overview: Embrace whole grains and lean poultry today. The focus is on balancing complex carbs with protein for sustained energy.

Breakfast

Mediterranean Omelet

2-egg omelet filled with diced tomatoes, spinach, and basil (US)
Side of ½ cup berries (US) / ~75g (Metric)
Estimated Nutrition: 250 kcal | 16g Protein | 4g Fiber

Snack 1

Plain Greek Yogurt

¾ cup plain Greek yogurt (US) / ~170g (Metric)
Estimated Nutrition: 130 kcal | 20g Protein | 0g Fiber

Lunch

Leftover Lentil and Vegetable Soup

Estimated Nutrition: 400 kcal | 20g Protein | 18g Fiber

Snack 2

Handful of Almonds

¼ cup raw almonds (US) / ~35g (Metric)
Estimated Nutrition: 205 kcal | 8g Protein | 5g Fiber

Dinner

Grilled Chicken Skewers with Greek Salad and Farro

5 oz grilled chicken breast, cubed (US) / ~140g (Metric)
½ cup cooked farro (US) / ~90g (Metric)
Large Greek salad (cucumber, tomato, onion, bell pepper, 1 tbsp olive oil, lemon juice, oregano)
Estimated Nutrition: 550 kcal | 45g Protein | 10g Fiber

Daily Totals: ~1,535 kcal | 109g Protein | 37g Fiber

Prep & Batch Notes: Cook extra farro to use in a salad later in the week. Marinate chicken breasts for tomorrow’s lunch.

Smart Swaps:

Vegetarian: Replace chicken skewers with halloumi cheese or extra-firm tofu skewers.
Gluten-Free: Swap farro for cooked quinoa or brown rice.

Fullness & Craving Tip: Chew your farro and salad thoroughly. Mindful eating slows down your meal, giving your brain more time to receive fullness signals from your stomach.

Day 4

Daily Overview: Seafood is a cornerstone of the Mediterranean diet. Today we feature fatty fish for a dose of anti-inflammatory omega-3s.

Breakfast

Smoked Salmon and Cucumber on Whole-Grain Toast

2 slices whole-grain toast (US)
2 oz smoked salmon (US) / ~55g (Metric)
Sliced cucumber and red onion
Estimated Nutrition: 300 kcal | 20g Protein | 8g Fiber

Snack 1

Orange

1 medium orange (US) / ~130g (Metric)
Estimated Nutrition: 60 kcal | 1g Protein | 3g Fiber

Lunch

Leftover Grilled Chicken and Farro Salad

Estimated Nutrition: 550 kcal | 45g Protein | 10g Fiber

Snack 2

Bell Pepper Slices with Guacamole

1 whole bell pepper, sliced (US) / ~120g (Metric)
¼ cup guacamole (US) / ~60g (Metric)
Estimated Nutrition: 150 kcal | 3g Protein | 8g Fiber

Dinner

Mediterranean Baked Cod with Roasted Vegetables

6 oz cod fillet (US) / ~170g (Metric)
2 cups roasted zucchini, bell peppers, and red onion with 1 tbsp olive oil (US) / ~300g (Metric)
Estimated Nutrition: 400 kcal | 35g Protein | 8g Fiber

Daily Totals: ~1,460 kcal | 104g Protein | 37g Fiber

Prep & Batch Notes: Chop extra vegetables for roasting and store them in an airtight container for easy sides later.

Smart Swaps:

Pescatarian: This day is already pescatarian-friendly.
Not a fish fan: Replace cod with a lean chicken breast or a large serving of lentils.

Fullness & Craving Tip: The combination of protein from the fish and fiber from the large volume of roasted vegetables creates a very filling, low-calorie meal that’s perfect for weight management.

Day 5

Daily Overview: Let’s utilize leftovers and focus on pantry staples like canned tuna for a quick, protein-packed meal.

Breakfast

Leftover Veggie and Feta Scramble

Estimated Nutrition: 310 kcal | 25g Protein | 3g Fiber

Snack 1

Handful of Walnuts

¼ cup walnut halves (US) / ~30g (Metric)
Estimated Nutrition: 200 kcal | 5g Protein | 2g Fiber

Lunch

Tuna and White Bean Salad

1 can tuna (in olive oil, drained) (US) / ~5oz or 140g (Metric)
½ cup canned cannellini beans, rinsed (US) / ~130g (Metric)
Mixed with lemon juice, parsley, and diced celery
Served over mixed greens
Estimated Nutrition: 400 kcal | 40g Protein | 10g Fiber

Snack 2

Cucumber Slices with Lemon Juice and Pepper

Estimated Nutrition: 20 kcal | 0g Protein | 2g Fiber

Dinner

Whole-Wheat Pasta with Turkey Meatballs and Marinara

1 cup cooked whole-wheat pasta (US) / ~120g cooked (Metric)
3-4 lean turkey meatballs (made with lean turkey, onion, garlic, oregano)
½ cup no-sugar-added marinara sauce (US) / ~120ml (Metric)
Side salad with 1 tbsp vinaigrette
Estimated Nutrition: 500 kcal | 30g Protein | 15g Fiber

Daily Totals: ~1,430 kcal | 100g Protein | 32g Fiber

Prep & Batch Notes: Make a double batch of turkey meatballs and freeze half for a future quick dinner.

Smart Swaps:

Vegetarian: Use store-bought or homemade lentil “meatballs.”
Gluten-Free: Use your favorite legume-based pasta (e.g., chickpea or lentil pasta) for an extra protein and fiber boost.

Fullness & Craving Tip: Beans and legumes are a fantastic source of soluble fiber, which forms a gel in your gut and slows digestion, helping you feel full for hours.

What Is Super-Green Edamame Salad and Why Does It Matter?

Day 6

Daily Overview: A relaxing weekend day perfect for a larger, family-style lunch and a simple, elegant dinner.

Breakfast

Chia Seed Pudding

3 tbsp chia seeds soaked overnight in 1 cup unsweetened almond milk (US) / ~45g, 240ml (Metric)
Topped with ½ cup raspberries and 1 tbsp slivered almonds (US) / ~60g, ~10g (Metric)
Estimated Nutrition: 280 kcal | 10g Protein | 18g Fiber

Snack 1

Hard-Boiled Egg

1 hard-boiled egg
Estimated Nutrition: 70 kcal | 6g Protein | 0g Fiber

Lunch

Large “Builder” Salad with Grilled Shrimp

5 oz grilled shrimp (US) / ~140g (Metric)
Base of romaine, spinach, chickpeas, cucumbers, tomatoes, beets, and 1 tbsp pumpkin seeds
Dressing: lemon-tahini (tahini, lemon juice, water, garlic)
Estimated Nutrition: 450 kcal | 40g Protein | 15g Fiber

Snack 2

½ cup Cottage Cheese with Black Pepper

Estimated Nutrition: 100 kcal | 14g Protein | 0g Fiber

Dinner

Sheet Pan Chicken with Lemon, Olives, and Artichokes

5 oz chicken thigh (boneless, skinless) (US) / ~140g (Metric)
1 cup artichoke hearts (marinated, drained) (US) / ~180g (Metric)
½ cup kalamata olives (US) / ~75g (Metric)
Roasted with lemon slices and herbs
Estimated Nutrition: 500 kcal | 35g Protein | 12g Fiber

Daily Totals: ~1,400 kcal | 105g Protein | 45g Fiber

Prep & Batch Notes: The sheet pan dinner is minimal cleanup! Just chop, toss, and roast.

Smart Swaps:

Dairy-Free: Skip the cottage cheese snack and have a handful of edamame instead.
Lower Calorie: Use chicken breast instead of thigh for the sheet pan dinner.

Fullness & Craving Tip: Volume is key! The massive lunch salad is low in calorie density but high in volume, fiber, and water content, which physically fills up your stomach and promotes satiety.

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

Day 7

Daily Overview: Wind down the week with a hearty, satisfying meal prep day that sets you up for success in the week ahead.

Breakfast

Mediterranean Breakfast Bowl

¾ cup plain Greek yogurt (US) / ~170g (Metric)
2 tbsp hemp hearts (US) / ~30g (Metric)
¼ cup blueberries (US) / ~40g (Metric)
Estimated Nutrition: 280 kcal | 25g Protein | 4g Fiber

Snack 1

Celery Sticks with 1 Tbsp Almond Butter

Estimated Nutrition: 110 kcal | 4g Protein | 3g Fiber

Lunch

Leftover Sheet Pan Chicken and Artichokes

Estimated Nutrition: 500 kcal | 35g Protein | 12g Fiber

Snack 2

Small Handful of Grapes

1 cup grapes (US) / ~150g (Metric)
Estimated Nutrition: 100 kcal | 1g Protein | 1g Fiber

Dinner

Hearty Greek Lentil Soup (Fakes)

1.5 cups traditional Greek lentil soup (with onions, carrots, celery, olive oil, and vinegar) (US) / ~350ml (Metric)
Side of 1 oz feta cheese and a slice of whole-grain bread (US) / ~28g (Metric)
Estimated Nutrition: 450 kcal | 25g Protein | 18g Fiber

Daily Totals: ~1,440 kcal | 90g Protein | 38g Fiber

Prep & Batch Notes: Make a full recipe of Greek lentil soup. Portion it out for easy lunches or dinners throughout the upcoming week.

Smart Swaps:

Vegan: Omit the feta cheese from the soup. The soup itself is naturally vegan.
Nut-Free: Swap almond butter for sunflower seed butter.

Fullness & Craving Tip: As you finish the week, take note of how your cravings have changed. The combination of high protein, high fiber, and healthy fats naturally stabilizes blood sugar, which is the key to eliminating persistent cravings.

FAQs

1. What is the Mediterranean diet?
It’s a way of eating based on the traditional dietary patterns of countries bordering the Mediterranean Sea. It emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil, with moderate consumption of fish, poultry, and dairy.

2. Can I really eat fruit on this plan?
Absolutely. Whole fruits are a vital part of the Mediterranean diet. They provide essential vitamins, antioxidants, and fiber, which mitigates the blood sugar impact of their natural sugars. The fiber is lost in juice, so always choose whole fruit.

3. What counts as added sugar?
Added sugars are any sugars or caloric sweeteners that are added to foods during processing or preparation. This includes cane sugar, high-fructose corn syrup, maple syrup, honey, agave, and coconut sugar. We avoid them all on this plan.

4. How do I adjust for 1,500 vs. 2,000 kcal?
This plan averages around 1,500 kcal. To increase it:

Add an extra ½ cup of complex carbs (like farro or quinoa) to meals.
Increase healthy fat portions (add 1/4 avocado, 1 tbsp olive oil, or a larger handful of nuts).
Add an extra protein serving (another egg, a larger piece of fish, or more chicken).

5. What if I feel bloated from too much fiber?
This is common if you increase fiber too quickly. Solution: Drink a minimum of 2-3 liters of water per day, as water helps fiber move through your digestive system. You can also slightly reduce portions of the highest-fiber foods (like beans and lentils) for a day or two and then gradually increase them.

6. How is this diet good for blood pressure?
It’s rich in potassium (from fruits/veggies), magnesium (from nuts/seeds), and healthy fats, while being lower in sodium and processed foods. This combination helps relax blood vessels and manage fluid balance, which directly supports healthy blood pressure.

7. Can I follow this plan long-term?
Yes! This is not a restrictive diet but a sustainable, enjoyable way of eating. It’s consistently ranked the best diet overall because it’s balanced, flavorful, and backed by decades of research for promoting longevity and heart health.

8. What about eating out on this plan?
Choose simple dishes: grilled fish or chicken, salads with dressing on the side, and vegetable sides. Avoid anything described as “glazed,” “crispy,” or “sweet,” and ask for sauces on the side.

Other Tips

Hydrate: Drink 2-3 liters of water daily. Fiber needs water to function properly.
Build Your Plate: Mentally structure your plate: ½ non-starchy vegetables, ¼ lean protein, ¼ high-fiber complex carbs, and a thumb-sized portion of healthy fats.
Flavor Without Sugar: Use the trinity of Mediterranean cooking: garlic, lemon, and herbs (oregano, basil, rosemary).
Pair Carbs with Protein/Fat: This prevents blood sugar spikes and subsequent crashes that trigger cravings.
Start Slow: If this is a big change, focus on adding one new Mediterranean habit at a time, like having a vegetable with every meal or using olive oil instead of butter.