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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DASH Diet
Designed to lower blood pressure: less salt, more vegetables, fruit and low-fat dairy.
DASH (Dietary Approaches to Stop Hypertension) is recommended by cardiologists. The core principle is limiting sodium to 1,500–2,300 mg a day and increasing potassium, calcium and magnesium.
Benefits
- ✔Lowers blood pressure
- ✔Balanced and safe
- ✔Suits the whole family
Drawbacks
- ✕Requires watching salt
- ✕Slow weight loss
What to eat
- ●Vegetables and fruit
- ●Whole grains
- ●Low-fat dairy
- ●Poultry and fish
- ●Nuts and legumes
What to avoid
- ●Salty snacks
- ●Sausages and canned food
- ●Sugary drinks
- ●Fatty red meat
Recipes for this diet
Breakfast
340 kcal
Fruit Smoothie Bowl
A bright vegan breakfast made from frozen berries, banana and plant milk.
9P
8F
60C
Lunch
480 kcal
Chickpea Buddha Bowl
Roasted chickpeas, sweet potato, fresh vegetables and tahini sauce — a hearty plant-based lunch.
18P
20F
58C
Lunch
260 kcal
Creamy Pumpkin Soup
Velvety pumpkin soup with coconut milk and ginger, topped with pumpkin seeds.
6P
12F
32C
Lunch
450 kcal
Wholewheat Penne Arrabbiata
Spicy tomato sauce with garlic and chilli — an Italian classic in a healthier version.
14P
10F
76C
Lunch
410 kcal
Warm Quinoa Veggie Bowl
Quinoa, roasted vegetables and greens with lemon dressing — a light, nourishing lunch.
15P
14F
56C
Lunch
340 kcal
Red Lentil Curry Soup
A warming soup with lentils, coconut milk and spices — packed with plant protein.
17P
9F
46C
Dinner
420 kcal
Grilled Chicken with Vegetables
Marinated chicken breast with grilled vegetables — a healthy-eating classic.
42P
18F
20C
Salads
360 kcal
Kale & Chickpea Salad
Curly kale, chickpeas, cranberries and seeds with a lemon-tahini dressing.
14P
18F
36C