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

Day 1: Mediterranean Breakfast Start your day with Greek yogurt topped with nuts and honey, paired with whole-grain toast and fresh fruit. This breakfast provides a protein boost and essential nutrients to kickstart your morning.

Day 2: Grilled Chicken Salad Enjoy a colorful salad featuring grilled chicken, mixed greens, tomatoes, cucumbers, and a drizzle of olive oil and lemon juice. This lunch is rich in protein and antioxidants, perfect for maintaining blood pressure.

Day 3: Baked Salmon Dinner For dinner, savor baked salmon seasoned with herbs, served alongside quinoa and steamed vegetables. Salmon is high in omega-3 fatty acids, promoting heart health and lowering blood pressure.

Day 4: Chickpea Mediterranean Bowl Create a nourishing bowl with chickpeas, diced vegetables, olives, feta cheese, and a tahini dressing. This vegetarian option is packed with protein, fiber, and Mediterranean flavors.

Day 5: Turkey and Hummus Wrap Wrap sliced turkey, hummus, fresh greens, and tomatoes in a whole-grain tortilla for a protein-packed lunch on the go. It's a satisfying meal that supports your heart health goals.

Day 6: Quinoa Stuffed Peppers Prepare quinoa stuffed peppers filled with lean ground turkey, tomatoes, herbs, and a sprinkle of cheese. This dish is both nutritious and flavorful, ideal for a hearty dinner.

Day 7: Lentil Soup End the week with a comforting bowl of lentil soup flavored with garlic, onions, carrots, and spinach. Lentils provide plant-based protein and fiber, contributing to a heart-healthy diet.

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