Mediterranean
balance and heartA free balance and heart plan from SlimlyMe — with daily menus, recipes and macros.
7 days
Duration
1800
kcal/day
Plenty of vegetables, whole grains, legumes, fish, nuts and olive oil.
Key principles
- vegetables every day
- fish 2-3 times a week
- whole grains
- fewer ultra-processed foods
Sample day
BreakfastGreek yogurt with berries, oats and nuts
423 kcal · Protein 26 · Fat 15 · Carbs 45
SnackApple and almonds
209 kcal · Protein 5 · Fat 10 · Carbs 30
LunchQuinoa bowl with chickpeas, tomatoes, cucumber and feta
583 kcal · Protein 24 · Fat 23 · Carbs 72
SnackHummus with carrots and a whole-grain crispbread
233 kcal · Protein 8 · Fat 6 · Carbs 40
DinnerSalmon, roasted vegetables and salad with olive oil
506 kcal · Protein 37 · Fat 31 · Carbs 21
Day total1954 · Protein 100 · Fat 85 · Carbs 208
Other diet plans
General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.