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Mediterranean2050 calBy Aiden Parker

3-Day Heart Smart Mediterranean Maintenance Plan - Active Lifestyle

A realistic 3-day mediterranean meal plan for maintenance, designed with high protein, useful fiber, and grocery overlap for busy U.S. and Canadian users.

93/100Total score
21Protein
25Fiber

How this score was calculated

The total score combines protein density, fiber, meal balance, and whole-food quality across 9 meals.

21/25 Protein, averaging 42.7g per meal 25/25 Fiber, averaging 10.1g per meal 24/25 Balance, based on meal coverage and ingredient variety 23/25 Whole-food quality, with 0 processed meals flagged

Day 1

Egg Spinach Wrap

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Chicken Rice Power Bowl

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Lentil Vegetable Soup

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Day 2

Tofu Berry Breakfast Bowl

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Chickpea Farro Salad

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Tempeh Stir Fry

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Day 3

Cottage Cheese Fruit Plate

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Tuna White Bean Salad

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

Lean Beef Taco Bowl

A mediterranean meal for maintenance built around protein, fiber, and repeatable prep.

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Grocery list

  • Greek yogurt
  • Rolled oats
  • Blueberries
  • Eggs
  • Spinach
  • Chicken breast
  • Turkey breast
  • Salmon
  • Tofu
  • Tempeh
  • Lentils
  • Chickpeas
  • Quinoa
  • Brown rice
  • Sweet potatoes
  • Broccoli
  • Bell peppers
  • Avocado
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