Here's a full day Mediterranean-style meal plan designed to promote heart health. Remember, portion sizes are flexible, and you can always adjust to fit your preferences and dietary needs.

Breakfast

• Oatmeal with Berries & Nuts:Cook rolled oats with water or low-fat milk. Top with a mix of fresh berries (like strawberries, blueberries, or raspberries) and a sprinkle of chopped walnuts or almonds.
• Oatmeal with Berries & Nuts
• Mediterranean Omelet:Saute onions, spinach, and chopped tomatoes. Prepare an omelet with 2 eggs and fill with the vegetable mixture. Add a sprinkle of feta cheese for flavor.
• Mediterranean Omelet

Lunch

• Lentil Soup with Whole Grain Bread:Make a hearty lentil soup with carrots, celery, onion, and garlic. Include vegetable broth for a rich base. Enjoy with a slice of whole-wheat bread.
• Lentil Soup with Whole Grain Bread
• Greek Salad with Grilled Chicken:Prepare a salad with romaine lettuce, tomato, cucumber, red onion, Kalamata olives, and feta cheese. Toss with a dressing of olive oil, lemon juice, oregano, and salt & pepper. Grill chicken breast to accompany your salad.
• Greek Salad with Grilled Chicken

Dinner

• Baked Salmon with Roasted Vegetables:Season salmon fillets with lemon, herbs, and olive oil. Bake in the oven with roasted vegetables like broccoli, bell peppers, carrots, and zucchini.
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• Whole-Wheat Pita with Hummus & Veggie Fillings: Spread hummus on a whole-wheat pita bread. Add a variety of your favorite vegetables like sliced tomatoes, cucumbers, bell peppers, and sprouts. Enjoy with a side of olives.
  

Important notes about the Mediterranean Diet:

• Healthy Fats: Emphasize healthy fats like olive oil, nuts, seeds, and avocados over butter and other saturated fats.
• Fruits & Vegetables: Aim for plentiful servings of fruits and vegetables throughout the day. They provide fiber, vitamins, and antioxidants.
• Fish: Eat fish at least twice a week. Choose options rich in omega-3 fatty acids like salmon, tuna, and mackerel.
• Whole Grains: Opt for whole-grain bread, pasta, brown rice, and quinoa instead of their refined counterparts.
• Red Meat: Limit consumption of red meat.