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Custom Hearthealthy Med Diet Plan

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Boost your heart health with our personalized Mediterranean Diet Meal Plan. Tailored to your unique needs, we consider your age, weight, height, and dietary preferences to create a delicious and nutritious plan. Grounded in evidence-based strategies, our meal plan supports your cardiovascular health and overall wellness. Start your journey to a healthier heart today!
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$4.99
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After purchasing, you will gain access to the prompt file which you can use with GPT or the app builder. You'll receive 20 free generation credits with this purchase. By purchasing this prompt, you agree to our terms of service.
Over 1 month ago
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Prompt Details

Model
Chat - GPT-4o (gpt-4o)
Token size
88 ($0.00440 / call)
Example input
[Age Range]: 18-30 [Weight Category]: Underweight (<50kg) [Height Range]: Short (<160cm) [Dietary Preferences]: Vegetarian
Example output
**Customized Mediterranean Diet Meal Plan for Heart Health** **Personalized Metrics:** - **Age Range:** [18-30] - **Weight Category:** [Underweight (<50kg)] - **Height Range:** [Short (<160cm)] - **Dietary Preferences:** [Vegetarian] **Meal Plan Overview:** This plan is designed to promote heart health by following the Mediterranean diet principles. It incorporates a variety of nutrient-dense foods, healthy fats, and plant-based proteins tailored to your personal metrics. ### Daily Meal Plan #### Breakfast - **Oatmeal with Berries and Nuts**: - 1 cup of oatmeal - 1/2 cup mixed berries (blueberries, strawberries, raspberries) - 1 tablespoon of chopped nuts (almonds, walnuts) - Drizzle of honey or maple syrup #### Mid-Morning Snack - **Greek Yogurt with Honey and Chia Seeds**: - 1 cup of Greek yogurt - 1 teaspoon honey - 1 teaspoon chia seeds #### Lunch - **Mediterranean Quinoa Salad**: - 1 cup cooked quinoa - 1/2 cup cherry tomatoes, halved - 1/2 cup cucumber, diced - 1/4 cup red onion, chopped - 1/4 cup Kalamata olives, sliced - 1/4 cup feta cheese, crumbled - 2 tablespoons olive oil - 1 tablespoon lemon juice - Salt and pepper to taste #### Afternoon Snack - **Apple Slices with Almond Butter**: - 1 apple, sliced - 2 tablespoons almond butter #### Dinner - **Vegetable Stir-Fry with Tofu**: - 1 cup tofu, cubed - 1 cup mixed vegetables (bell peppers, broccoli, carrots, snap peas) - 2 tablespoons olive oil - 2 cloves garlic, minced - 1 tablespoon soy sauce - 1 teaspoon sesame oil - Serve over 1/2 cup brown rice or whole grain pasta #### Evening Snack - **Mixed Nuts and Dark Chocolate**: - 1/4 cup mixed nuts (almonds, walnuts, pistachios) - 1 ounce dark chocolate (70% cocoa or higher) ### Nutritional Strategies: 1. **Healthy Fats:** Incorporate sources of healthy fats such as olive oil, nuts, and seeds to support heart health. 2. **Plant-Based Proteins:** Include tofu, legumes, and Greek yogurt to meet protein needs without meat. 3. **Fiber-Rich Foods:** Focus on whole grains, fruits, and vegetables to provide fiber for cardiovascular health. 4. **Antioxidants:** Consume a variety of colorful fruits and vegetables to provide antioxidants that protect heart health. 5. **Moderation and Variety:** Ensure a balanced intake of nutrients by diversifying food choices within the Mediterranean diet framework. ### Tips for Success: - **Meal Prep:** Plan and prepare meals in advance to ensure you stay on track with the diet. - **Hydration:** Drink plenty of water throughout the day. - **Physical Activity:** Combine the diet with regular physical activity to enhance heart health benefits. - **Monitor Progress:** Keep track of your health metrics and adjust the plan as needed in consultation with a healthcare provider. By following this personalized meal plan, you can enjoy the benefits of the Mediterranean diet while supporting your heart health and overall well-being.
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