How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
It limits added sugars, refined grains and highly processed meats.
Each day includes at least 80 grams of protein, with most days coming in much higher.
Jen Causey
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
Yes!
This meal plan is meant to serve as a framework for a healthy eating plan for high blood pressure.
Jen Causey
It doesnt need to be followed exactly to reap the benefits.
Definitely, its fine to eat the same breakfast or lunch every day.
Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Yes, the Mediterranean diet can help improve high blood pressure.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Eating the occasional sweet, refined grain or processed meat wont derail your health efforts.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Snack (206 calories)
Lunch (344 calories)
P.M.
Snack (131 calories)
Lunch (393 calories)
P.M. almond butter to evening snack.
Day 6
A.M.
Jacob Fox
Snack (95 calories)
Lunch (419 calories)
P.M. almond butter to A.M. snack and have 1 medium orange as an evening snack.
Day 7
P.M. slivered almonds to P.M. snack.
2020;12(3):853. doi:10.3390/nu12030853
American Heart Association.What is the Mediterranean Diet?
Photography: Rachel Marek, Food Stylist: Annie Probst
American Heart Association.Managing Weight to Control High Blood Pressure.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Guasch-Ferre M, Willett WC.The Mediterranean diet and health: a comprehensive overview.J Intern Med.
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
2021;290(3):549-566. doi:10.1111/joim.13333
Charlotte & Johnny Autry
