6 weeks 2000 kcal/day
MediterraneanHeart Health
About This Plan
A six-week heart-healthy eating plan inspired by traditional Greek, Italian, and Spanish cuisine, built around roughly 2,000 calories per day with a 25P/45C/30F macro profile emphasizing monounsaturated fats. Breakfast rotates between whole-grain toast with hummus and sliced tomatoes, Greek yogurt topped with honey and walnuts, and shakshuka with crusty bread. Lunches feature large grain salads — farro with roasted red peppers, Kalamata olives, feta, and a lemon-olive-oil vinaigrette — or lentil soup with a side of warm pita. Dinners spotlight grilled fish (salmon, sea bass, or sardines) at least three nights per week, alongside roasted vegetables drizzled with extra-virgin olive oil, with chicken souvlaki or lamb kofta on remaining nights. Snacks include a handful of almonds, fresh fruit, or marinated artichoke hearts. Red wine (one 5 oz glass) is optional with dinner. The plan naturally delivers high omega-3 intake, abundant fiber (30g+ daily), and minimal processed sugar — a pattern consistently linked to reduced cardiovascular risk.
What You'll Get
- Complete 6 weeks meal plan
- Approximately 2000 kcal/day with macro breakdowns
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
