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EAT

Customized meal plans to help every body based on an anti-inflammatory, Mediterranean diet which is full of longevity superfoods to provide you with all the essential vitamins, minerals, energy, and anti-inflammatory properties to keep your body and mind functioning and full of vitality.

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Sample 7-Day Meal Plan

Day 1:

  • Breakfast: Greek yogurt with berries, nuts, and a drizzle of honey.

  • Lunch: Quinoa salad with cherry tomatoes, cucumber, olives, feta cheese, and a lemon vinaigrette.

  • Dinner: Grilled salmon with a side of roasted sweet potatoes and steamed broccoli.

Day 2:

  • Breakfast: Oatmeal topped with sliced banana, chia seeds, and almonds.

  • Lunch: Chickpea and vegetable stir-fry with extra virgin olive oil.

  • Dinner: Mediterranean-style grilled chicken with a Greek salad (tomatoes, cucumbers, red onions, olives, and feta cheese).

Day 3:

  • Breakfast: Whole grain toast with avocado slices, poached eggs, and a sprinkle of red pepper flakes.

  • Lunch: Lentil soup with a side of mixed greens salad.

  • Dinner: Baked cod with a tomato and herb salsa, served with quinoa and roasted Brussels sprouts.

Day 4:

  • Breakfast: Smoothie with spinach, banana, berries, Greek yogurt, and a spoonful of flaxseeds.

  • Lunch: Whole wheat pita filled with hummus, shredded carrots, cucumber, and grilled chicken.

  • Dinner: Eggplant and tomato gratin with a side of whole grain couscous and a green salad.

Day 5:

  • Breakfast: Mediterranean-style omelet with tomatoes, spinach, feta cheese, and olives.

  • Lunch: Quinoa and black bean salad with diced avocado, cherry tomatoes, and cilantro.

  • Dinner: Grilled shrimp with a lemon and garlic marinade, served with roasted sweet potato wedges and sautéed kale.

Day 6:

  • Breakfast: Whole grain pancakes topped with mixed berries and a dollop of Greek yogurt.

  • Lunch: Farro salad with roasted vegetables, chickpeas, and a balsamic vinaigrette.

  • Dinner: Herb-roasted turkey breast with a side of wild rice and steamed asparagus.

Day 7:

  • Breakfast: Chia seed pudding made with almond milk, topped with fresh mango and sliced almonds.

  • Lunch: Caprese salad with heirloom tomatoes, fresh mozzarella, basil, and a drizzle of balsamic glaze.

  • Dinner: Baked sardines with lemon and herbs, accompanied by a quinoa and kale salad.

Remember to stay hydrated throughout the day, incorporating water, herbal teas, and infusions. Adjust portion sizes based on individual needs and consult with a healthcare professional or nutritionist if you have specific dietary requirements or health concerns.

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