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This 7-day sample meal plan is designed to support both your health and your lifestyle, offering balanced, whole-food meals that are simple, satisfying, and nourishing without adding stress to your day. While the plan doesn’t rely on leftovers, you’re always welcome to repurpose meals throughout the week to save time and streamline preparation.
Inside you’ll find:
21 Mediterranean-inspired recipes for breakfast, lunch, and dinner that are free of refined sugars.
A comprehensive shopping list, organized to make grocery trips quick and efficient.
Full nutritional information for each recipe, including fibre, fat, carbohydrates protein, and key micronutrients.
Helpful notes and substitution tips throughout, allowing you to tailor meals to your preferences, dietary needs, or available ingredients.
A strong emphasis on monounsaturated fats from olive oil, avocado, nuts, and seeds, along with regular inclusion of omega-3 rich fish such as salmon, trout, and tuna to support heart, brain, and inflammatory health.
A generous supply of dietary fiber (up to 30 grams per day) from vegetables, legumes, fruits, and whole grains to promote digestive health, balanced blood sugar, and healthy cholesterol levels.
A nutrient-dense approach rich in antioxidants, including vitamins A and E from foods such as sweet potatoes, carrots, leafy greens, healthy oils, nuts, and seeds carefully paired with healthy fats to enhance absorption.
This meal plan is designed to be flexible, approachable, and deeply supportive of long-term health, making Mediterranean-style eating both enjoyable and sustainable.
This 7-day sample meal plan is designed to support both your health and your lifestyle, offering balanced, whole-food meals that are simple, satisfying, and nourishing without adding stress to your day. While the plan doesn’t rely on leftovers, you’re always welcome to repurpose meals throughout the week to save time and streamline preparation.
Inside you’ll find:
21 Mediterranean-inspired recipes for breakfast, lunch, and dinner that are free of refined sugars.
A comprehensive shopping list, organized to make grocery trips quick and efficient.
Full nutritional information for each recipe, including fibre, fat, carbohydrates protein, and key micronutrients.
Helpful notes and substitution tips throughout, allowing you to tailor meals to your preferences, dietary needs, or available ingredients.
A strong emphasis on monounsaturated fats from olive oil, avocado, nuts, and seeds, along with regular inclusion of omega-3 rich fish such as salmon, trout, and tuna to support heart, brain, and inflammatory health.
A generous supply of dietary fiber (up to 30 grams per day) from vegetables, legumes, fruits, and whole grains to promote digestive health, balanced blood sugar, and healthy cholesterol levels.
A nutrient-dense approach rich in antioxidants, including vitamins A and E from foods such as sweet potatoes, carrots, leafy greens, healthy oils, nuts, and seeds carefully paired with healthy fats to enhance absorption.
This meal plan is designed to be flexible, approachable, and deeply supportive of long-term health, making Mediterranean-style eating both enjoyable and sustainable.