Mediterranean Diet Plan

It's an eating pattern based on the traditional foods of countries bordering the Mediterranean Sea. It emphasizes whole foods like fruits, vegetables, nuts, seeds, legumes, whole grains, fish, and olive oil, with moderate amounts of dairy and poultry.

Yes. Although it's not a "diet" in the restrictive sense, its focus on whole, satisfying foods makes it very effective for sustainable weight management. Our plan is portion-controlled to help you achieve your weight loss goals.

It is proven to reduce the risk of heart disease, support brain health, lower inflammation, and help manage weight. It's consistently ranked as one of the healthiest eating patterns in the world.

While fish is a key component, the plan is flexible. If you don't like fish, you can focus on other lean protein sources like chicken, lentils, and chickpeas.

Moderate consumption of red wine (about one glass per day for women) is a traditional part of the Mediterranean lifestyle and is acceptable on our plan, but it is not required.

It doesn't have to be. Our recipes use accessible ingredients. Focusing on seasonal produce, bulk grains, and legumes can make it very budget-friendly.

The RH plan provides structure, guidance, and personalization. We give you a complete weekly meal plan, recipes, shopping lists, and expert support, removing all the planning and guesswork.

Our weekly plan provides you with ideas and recipes for breakfast, lunch, dinner, and snacks, all balanced to meet the specific nutritional needs of women over 40 while following delicious Mediterranean principles.