Mediterranean Diet
Vegetables, olive oil, fish and whole grains. Widely ranked as one of the healthiest eating patterns in the world.
1800–2400 kcal/day
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High-Protein Diet
For athletes and anyone who wants to keep muscle while losing fat: 1.6–2.2 g of protein per kg.
A high-protein diet helps build and preserve muscle, speeds up recovery after workouts and keeps you full for longer.
Benefits
- ✔Preserves muscle
- ✔Long-lasting satiety
- ✔Great for sport
Drawbacks
- ✕Not advised with kidney disease
- ✕Needs fat control
What to eat
- ●Chicken, turkey
- ●Fish
- ●Eggs
- ●Cottage cheese and Greek yoghurt
- ●Legumes
What to avoid
- ●Fast food
- ●Sweets
- ●Fatty sauces
Recipes for this diet
Breakfast
420 kcal
Avocado Toast with Poached Egg
Crunchy wholegrain bread, creamy avocado and a soft egg — the perfect filling breakfast.
19P
24F
32C
Breakfast
390 kcal
Protein Pancakes with Berries
Fluffy oat pancakes with cottage cheese and fresh berries — a sugar-free sweet breakfast.
28P
9F
48C
Lunch
560 kcal
Salmon & Quinoa Bowl
Baked salmon, quinoa, avocado and crunchy vegetables — a source of omega-3 and complete protein.
36P
24F
48C
Lunch
520 kcal
Tuna Poke Bowl
A Hawaiian bowl: rice, marinated tuna, avocado, edamame and ponzu sauce.
34P
18F
54C
Dinner
470 kcal
Baked Salmon with Asparagus
Juicy salmon with lemon and herbs on a bed of green vegetables — dinner in 25 minutes.
38P
32F
8C
Dinner
380 kcal
Turkey Meatballs in Tomato Sauce
Tender baked meatballs with herbs — a protein-rich family dinner.
36P
18F
16C
Dinner
420 kcal
Grilled Chicken with Vegetables
Marinated chicken breast with grilled vegetables — a healthy-eating classic.
42P
18F
20C
Dinner
560 kcal
Steak with Roasted Vegetables
Medium-rare beef steak with rosemary and oven-roasted vegetables.
44P
36F
12C