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
Read more
Flexitarian Diet
Mostly plant-based eating with occasional meat and fish. Flexible and without strict bans.
Flexitarianism is a compromise between vegetarian and regular eating. Meat 1–3 times a week, with vegetables, legumes and grains as the base.
Benefits
- ✔Easy to start
- ✔Plant-based benefits without strict rules
Drawbacks
- ✕No clear rules — easy to slip
What to eat
- ●Vegetables, fruit
- ●Legumes
- ●Whole grains
- ●Eggs and dairy
- ●Meat and fish occasionally
What to avoid
- ●Processed meat
- ●Excess sugar
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
Breakfast
340 kcal
Fruit Smoothie Bowl
A bright vegan breakfast made from frozen berries, banana and plant milk.
9P
8F
60C
Breakfast
330 kcal
Vegan Avocado & Tomato Toast
Rye bread, guacamole, cherry tomatoes and microgreens — quick, bright and healthy.
9P
18F
34C
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
520 kcal
Tuna Poke Bowl
A Hawaiian bowl: rice, marinated tuna, avocado, edamame and ponzu sauce.
34P
18F
54C
Lunch
410 kcal
Warm Quinoa Veggie Bowl
Quinoa, roasted vegetables and greens with lemon dressing — a light, nourishing lunch.
15P
14F
56C