Mediterranean Diet Plan, Recipes, & Weekly Meal Planner

et Delicious, Heart‐healthy Mediterranean Diet Recipes with the MyFoodMyHealth Mediterranean Meal Plan and Diet

Research has shown eating a Mediterranean diet reduces the risk of heart disease, and may help prevent other chronic health conditions like cancer and type 2 diabetes.

Enjoy the heart‐healthy benefits of the Mediterranean Diet with the MyFoodMyHealth Mediterranean diet meal plan and recipes. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to 100's of delicious, chef‐created recipes — most you can prepare in less than 30 minutes
  • Personalized weekly meal planner filled with delicious, heart‐healthy Mediterranean diet recipes
  • Ability to customize further to include other health conditions and food allergies
  • All recipes include a nutritional value table
  • You can substitute and add additional recipes, such as side dishes, desserts and snacks


  • Time-saving weekly shopping lists, pantry basics, and online shopping resources
  • Expert information on food and nutrition for heart health, as well as other health conditions and allergies
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...

Support Your Heart Health with the Delicious MyFoodMyHealth Mediterranean Diet

For less than the cost of one cookbook, you'll gain immediate access to our meal planner, heart‐healthy recipes based on the Mediterranean diet, shopping lists, and more...

Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.


MyFoodMyHealth Online Weekly Meal Planner


The Easy Way to Follow a Heart-healthy Mediterranean Diet

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals based on the Mediterranean diet. It's filled with nutritious recipes so delicious and satisfying even the fussiest eaters will enjoy following a heart‐healthy diet.

Plus, you can add other health conditions and food allergies into your customized meal plan so you can easily prepare delicious meals that meet the dietary needs of your whole family.


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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner


Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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The MyFoodMyHealth Meal Plan & Recipes for the Mediterranean Diet


Your diet plays a key role in maintaining a healthy heart. A growing body of research indicates eating a diet rich in fruits, vegetables, whole grains, nuts, beans, seeds and healthy fats provides important antioxidants, vitamins and minerals can reduce the risk of cardiovascular disease and help protect against a variety of diseases such as type 2 diabetes, some cancers and other diet‐related conditions.

The Mediterranean Diet

The Mediterranean diet is based on the traditional diet of countries bordering the Mediterranean sea. Vegetables, fruits, legumes, whole‐grain breads and cereals and seeds make up the core of this diet. Heart-healthy monosaturated fats, like in extra virgin olive oil, is the main source of fat in a Mediterranean diet. The diet also includes moderate amounts of fish and poultry and limits red meat consumption. The traditional diet also includes limited amounts of dairy usually as cheese or yogurt.


Important Note about the MyFoodMyHealth Modified Mediterranean Diet:

The MyFoodMyHealth Mediterranean diet follows most of a traditional Mediterranean diet, which includes multiple servings of fruits and vegetables, whole grains, poultry, fish and nuts. However, the MyFoodMyHealth Mediterranean meal plan does not include dairy or dairy bi‐products. If you wish to include moderate amounts of dairy in your meal plan, feel free to add some cheese or yogurt to your meals yourself.


Foods to Avoid or Limit in the Mediterranean Diet

Animal fat is linked to increased risk of cardiovascular disease and cancer. As a result you should avoid or limit the following foods when following a Mediterranean diet:

  • Beef
  • Lamb
  • Veal
  • Processed meats
  • Butter and margarine

Great Herbs to Eat in a Mediterranean Diet

  • Chives
  • Oregano
  • Basil
  • Sage
  • Cilantro
  • Garlic
  • Nutmeg
  • Parsley
  • Rosemary

Great Foods to Eat in a Mediterranean Diet

The Mediterranean Diet emphasizes the simple goodness of seasonal fruits and vegetables, hearty whole grains and legumes, healthy fats like olive oil, ocean-fresh fish and poultry. It is a wonderfully delicious and flavor‐filled way to eat heart healthy.

Calcium (Possesses a greater blood pressure‐lowering effect)

  • Arugula
  • Beans, dried
  • Broccoli Rabe
  • Endive
  • Kale
  • Salmon
  • Soybeans
  • Spinach
  • Sun Dried Tomatoes
  • Tofu
  • Flaxseed oil (Acts as an anti-inflammatory)

Garlic (Raw)
One small clove daily will help. It contains the chemical allicin, which stops cells from taking up cholesterol; additionally the sulphur in garlic acts as an antioxidant with a long chain fatty acid molecule, which protects against atherosclerosis (the progressive narrowing and hardening of the arteries).

Magnesium (Reduces elevated blood pressure by relaxing the muscles that control blood vessels)

  • Almonds
  • Artichokes
  • Avocados
  • Barley
  • Brazil nuts
  • Cucumber (with skin)
  • Dates
  • Pumpkin seeds
  • Quinoa
  • Spinach

Omega‐3 fatty acids (Fosters good circulation)

  • Avocados
  • Flax seeds
  • Salmon
  • Tuna
  • Walnuts

Potassium (Helps maintain blood pressure levels)

  • Apricots
  • Bananas
  • Beans, dried
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cantaloupe
  • Clams
  • Dates
  • Figs
  • Lentils
  • Oranges
  • Pomegranates
  • Quinoa
  • Water chestnuts

Vitamin C (Widens blood vessels to help lower blood pressure and an antioxidant.)

  • Cabbage, red
  • Kiwi fruit
  • Oranges
  • Peppers, bell, red
  • Pineapple
  • Potatoes
  • Strawberries
  • Tangerines and other mandarins

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Sample Mediterranean Diet Recipe

Download the Recipe: Stuffed Avocado with Vegetables and Shrimp








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General Information on Heart Disease


Heart disease is an umbrella term that describes a range of diseases that affect your heart. It includes diseases of the blood vessels, blood vessels, such as coronary artery disease; heart rhythm problems (arrhythmias); heart infections; and congenital heart defects. It is the leading cause of death for both men and women in the U.S.

Risk Factors for Heart Disease

  • Age (65+ more likely)
  • Genetics
  • Obesity
  • Lack of exercise
  • Reno vascular disease/chronic kidney disease
  • Adrenal gland abnormalities
  • Hyperthyroidism
  • Smoking
  • Excessive alcohol
  • Excessive salt
  • Stress

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How MyFoodMyHealth Can Help You Support a Heart Health


  • Our customized online meal planner uses the healing power of whole foods to help build a healthy heart. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.