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.