top of page


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.


In this program you will find:


1. Key nutritional considerations
2. General tips for: grocery list, shopping, recipes, leftovers and prep guide

3. Meal plan for 1 week with 16 recipes

4. Nutrition data plan for 1 week
5. Grocery list
6. All delicious recipes with ingredients, nutrition data, directions and notes

7. Prep guide


Ingredients are usually measured in cups/tablespoons, some in liters/grams.


Enjoy it! :)


If you want to learn more about nutrition and what to buy, cook, eat and drink to stay healthy and fit, then join the Live Online Group Classes and Personal Trainings.



Plant-Based Mediterranean Diet

  • PDF File

    This is a digital product, made available to you in PDF format.

bottom of page