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Embark on a journey to promote cardiovascular well-being with a thoughtfully crafted Mediterranean diet plan. This wholesome approach emphasizes heart-healthy foods rich in nutrients and flavors.
BENEFITS
- Heart-Healthy Fats:
- Olive oil, nuts, and fatty fish provide essential omega-3 fatty acids for cardiovascular health.
- Rich in Antioxidants:
- Abundant antioxidants from colorful fruits and vegetables combat oxidative stress.
- Fiber for Digestive Health:
- Whole grains, legumes, and vegetables support a healthy digestive system.
- Lean Proteins:
- Lean sources of protein, such as chicken and tofu, contribute to muscle health.
- Balanced Nutrition:
- A balance of nutrients promotes overall well-being and sustains energy levels.
Mediterranean Diet ( Non-Vegetarian )
Breakfast (Calories: ~350-400):
- Smoked salmon and avocado toast.
- Poached eggs with cherry tomatoes and fresh herbs.
- A cup of green tea.
Mid-Morning Snack (Calories: ~150):
- Greek yogurt with a handful of mixed berries.
Lunch (Calories: ~500-550):
- Grilled chicken breast with a quinoa and vegetable salad, dressed in olive oil and lemon.
- Steamed asparagus on the side.
Afternoon Snack (Calories: ~150):
- Hummus with whole grain pita and cucumber slices.
Dinner (Calories: ~450-500):
- Baked cod with a Mediterranean tomato and olive salsa.
- Roasted sweet potatoes.
- Greek-style green beans.
Evening Snack (Calories: ~100):
- A small bowl of citrus segments.
Mediterranean Diet ( Vegetarian )
Breakfast (Calories: ~350-400):
- Mediterranean-style avocado and cherry tomato toast.
- Scrambled tofu with spinach and herbs.
- A cup of herbal tea.
Mid-Morning Snack (Calories: ~150):
- Mixed fruit salad with a dollop of coconut yogurt.
Lunch (Calories: ~500-550):
- Quinoa-stuffed bell peppers with a light tomato and basil sauce.
- Greek salad with olives and feta.
Afternoon Snack (Calories: ~150):
- Whole grain crackers with a spread of olive tapenade.
Dinner (Calories: ~450-500):
- Lentil and vegetable moussaka.
- Zucchini noodles with lemon and herbs.
- Mediterranean-style roasted chickpeas.
Evening Snack (Calories: ~100):
- Dark chocolate-covered almonds.
