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
420 kcal · Protein 28 · Fat 15 · Carbs 45
SnackApple and almonds
190 kcal · Protein 6 · Fat 11 · Carbs 20
LunchQuinoa bowl with chickpeas, tomatoes, cucumber and feta
560 kcal · Protein 24 · Fat 21 · Carbs 68
SnackHummus with carrots and a whole-grain crispbread
220 kcal · Protein 8 · Fat 9 · Carbs 27
DinnerSalmon, roasted vegetables and salad with olive oil
610 kcal · Protein 42 · Fat 32 · Carbs 36
Day total2000 · Protein 108 · Fat 88 · Carbs 196