Heart Healthy

Mediterranean Meal PlanFresh & Flavorful

Vegetable‑forward meals, extra‑virgin olive oil, fish and legumes — practical, tasty and heart‑friendly.

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Why This Plan Works

Heart Health

Olive oil, fish and fiber work together to support cardiovascular wellness.

Longevity

The world's most studied diet for long, healthy life and disease prevention.

Enjoyable

Flavorful meals you actually look forward to — no deprivation needed.

3-Day Sample Menu

A preview of the meals you'll enjoy. Your personalized plan adapts portions and recipes to your goals.

Day 1Olive Oil & Colorful Greens

P 110gC 220gF 70g~2000 kcal

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BreakfastLabneh & Za'atar Toast

Whole‑grain toast with labneh, za'atar, olive oil; sliced figs.

Probiotics and calcium; polyphenols from olive oil; natural fiber.

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LunchGrilled Sea Bream & Tabbouleh

Whole grilled sea bream; tabbouleh with parsley, tomato, bulgur, lemon.

Lean fish protein; vitamin K from parsley; whole grain fiber.

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DinnerLamb Kofta & Hummus

Spiced lamb kofta; hummus; roasted eggplant; warm flatbread.

Iron and zinc; chickpea protein and fiber; antioxidants from eggplant.

Day 2Legumes & Whole Grains

P 112gC 210gF 72g~2050 kcal

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BreakfastShakshuka

Eggs poached in spiced tomato sauce with peppers and onions; crusty bread.

Complete protein; lycopene and vitamin C; steady carbs.

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LunchFalafel Pita

Homemade falafel, whole‑wheat pita, tahini, cucumber, pickled turnip.

Plant protein from chickpeas; calcium from tahini; fiber.

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DinnerSwordfish & Orzo

Grilled swordfish steak; orzo with cherry tomatoes and capers; arugula.

Meaty fish protein; complex carbs; antioxidants.

Day 3Seafood & Greens

P 110gC 215gF 68g~2000 kcal

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BreakfastRicotta Pancakes & Honey

Whole‑grain ricotta pancakes; drizzle of honey; walnuts; orange slices.

Protein and calcium; healthy fats; vitamin C.

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LunchPanzanella Salad

Crusty bread, heirloom tomatoes, basil, cucumber, olives; olive oil & red wine vinegar.

Polyphenols from olive oil; lycopene; fiber.

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DinnerBranzino al Forno

Whole oven‑baked branzino with herbs, lemon, capers; roasted fennel; potatoes.

Omega‑3s; potassium; anti‑inflammatory compounds from fennel.

Ready for Mediterranean eating?

Get your personalized Mediterranean meal plan with practical recipes, smart portions, and a grocery list.

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