Why it works: Based on the heart‑healthy Mediterranean tradition—rich in olive oil, fresh produce, whole grains, and fish—this plan supports cardiovascular health, healthy cholesterol, and sustained energy.
Sample Day (Day 1)
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Breakfast: Smashed avocado on whole‑grain toast topped with cherry tomatoes, feta, and a drizzle of extra‑virgin olive oil
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Lunch: Farro and chickpea salad with cucumbers, kalamata olives, red onion, parsley, and lemon‑oregano dressing
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Snack: Sliced oranges with a handful of raw almonds
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Dinner: Baked cod with a tomato‑olive relish, served alongside roasted zucchini and whole‑wheat couscous
Grocery Highlights
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Whole‑grain bread, avocados, cherry tomatoes, feta cheese
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Farro, canned chickpeas, cucumbers, kalamata olives, fresh parsley
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Oranges, raw almonds
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Cod fillets, canned diced tomatoes, green olives, zucchini, whole‑wheat couscous, fresh lemons
