Plant-Based Mediterranean 7-Day Plan

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Plant-Based Mediterranean 7-Day Plan

$10.00

A heart-healthy plan packed with whole grains, fruits, vegetables, legumes, nuts, and healthy fats.

This plan emphasizes a high-fiber, antioxidant-rich diet through daily consumption of fruits and vegetables, whole grains, and legumes. It uses extra virgin olive oil as its main cooking oil. Plant-based fats from avocado and a daily dose of nuts or nut butter provide healthy unsaturated fats while keeping saturated fat to a minimum. Sodium is limited to less than two grams per day.

These are just a few of the tasty recipes you’ll find inside this plan.

  1. Banana & Nut Quinoa Bowl

  2. Cherry Yogurt Bowl

  3. Lentil & Corn Chopped Salad

  4. Mediterranean Chickpea Quinoa Bowl

  5. Pesto Quinoa & White Bean Salad

  6. Lemony White Bean & Quinoa Bowl

The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.

*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com

#SoyFree #SugarFree #DairyFree #Mediterranean #Pescatarian #SugarFree #Vegan #Vegetarian

Send me the plan & recipes please!

This program was created with the following key nutrients in mind:

Monounsaturated Fats

Good quality fats are associated with a lower risk of both heart disease and cancer. This plan is rich in monounsaturated fat from olive oil, avocado, nuts, and seeds, and lower in saturated fat. Olive oil is the main source of fat in a Mediterranean diet and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.

Low Sodium

Guidelines recommend restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. This program meets the sodium limit and provides less than 1,700 milligrams daily.

Fiber

Adequate dietary fiber intake is associated with several health benefits including better digestive health and reduced inflammation. This meal plan provides up to 50 grams of fiber daily from foods such as fruits, vegetables, legumes, and whole grains. Soluble fiber found in lentils, hummus, and ground flaxseeds is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

Antioxidants

Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system, reduce oxidative stress in cells, and are useful in the treatment of inflammatory diseases. This meal plan has vitamin A sources like bell pepper, lettuce, fortified beverages and yogurt. It incorporates vitamin E through a daily dose of healthy oils, nuts, and seeds.