LCD | Mediterranean | Paleo | KETO | Vegetarian | Butter Chicken | Indian LCD | Gluten-Free | Protein & Fiber | Whole30
PLATE & SERVE
PACKAGES details what Dietary Meal Plans are offered with calories, summary, and more info on protein, carbs, fats, vitamins, and minerals from each type of diet ranging from Keto, Paleo, Whole 30, to other diets for a nutritional plan you select to try toward your dietary goals. Eat healthy and delicious! It is possible!
Note: Mixing in a EXERCISE WORKOUT ROUTINE for FITNESS with DIET PLAN 3-5 times per week makes for optimal results in 1-3 months.
WORKOUTS
Available on my HOME page at bottom of screen and on YOUR mobile device.
BEGINNER 1-2 times per week for each workout of 10-15 minutes.
INTERMEDIATE 3-5 times per week for 15-30 minutes.
ADVANCED 6-7 times per week and daily for 30-60 minutes.
Read on below on this screen for more Info or visit Packages or Shop.
BAKED GOODS
Baked Goods can also be requested by demand and are available.
Note: Baked Goods are NOT for a Whole30 Diet Meal Plan. Grains are excluded in Whole30, but options are available for bread made from VEGGIES or without flour and grains. Alternatives exist, for example, with cauliflower bread, often used for cauliflower crust pizza.
Diet Meal Plans
In the United States, diet meal plans range from expert-recommended, evidence-based eating patterns to short-term or specialized plans designed for weight loss, health conditions, or lifestyle preferences. The most popular, and expert-rated diets this year include the Mediterranean, DASH, Flexitarian, and MIND diets to prevent cognitive brain (neuro) decline with age.
This Meal Planning website for Rhia's Mediterranean Meal Plans offers a range of Diet Plans. Mediterranean, Keto, Paleo, Whole30, Butter Chicken, LCD Low Calorie Diet, Indian LCD Low Calorie Diet, and other plans are available by clicking Packages or Shop.
Rhia's Mediterranean Meal Plans works with YOU as the client on a CUSTOM meal plan for DASH, Flexitarian, MIND, Plate Diet for low-sugar diabetes patients, Heart Health for low-salt and cholesterol, or GLP-1 Diet for those on the medical plan for weight loss, all clients needing very specific foods for weight loss or health goals.
Note: Continuance of visiting your regular doctor/specialist and/or a nutritionist is beneficial in addition to this Nutrition Diet Plan and Exercise yields optimal results to a healthy lifestyle. This Nutrition Diet Plan does NOT replace medical advice from professionals. Consult a medical professional for all concerns about current prescription pharmacy medicines and over-the-counter medicines and vitamins taken in addition to this Nutrition Diet Plan.
In-Depth
Top-Rated & Evidence-Based Eating Patterns
These diets are generally recommended by nutritionists for long-term health, weight management, and disease prevention:
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Mediterranean Diet: Focuses on whole grains, fruits, vegetables, healthy fats (olive oil), fish, and nuts.
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DASH Diet (Dietary Approaches to Stop Hypertension): A low-sodium diet rich in fruits, vegetables, and low-fat dairy, designed to lower blood pressure.
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Flexitarian Diet: A mostly vegetarian, plant-based diet that allows for occasional meat or dairy consumption.
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MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay): Combines aspects of DASH and Mediterranean to focus specifically on brain health and reducing cognitive decline.
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Volumetrics Diet: Focuses on eating high-volume, low-calorie-density foods to promote satiety (e.g., broth-based soups, veggies)
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TLC Diet (Therapeutic Lifestyle Changes): A heart-healthy, low-saturated-fat diet aimed at reducing cholesterol.
Low-Carb & Fat-Focused Diets
These diets emphasize high protein or healthy fats while restricting carbohydrates:
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Ketogenic (Keto) Diet: An extremely low-carb, high-fat diet intended to put the body into a state of ketosis.
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Atkins Diet: A phased, low-carb diet that starts with high protein/fat intake.
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Paleo Diet: Modeled after hunter-gatherer eating patterns, focusing on meat, fish, nuts, and vegetables, while avoiding dairy, grains, and processed foods.
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Carnivore Diet: An extreme elimination diet consisting entirely of meat, fish, and animal products.
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Zone Diet: Balances meals with a strict 30% protein, 30% fat, and 40% carb ratio.
More Meal Plans
Plant-Based & Specialized Diets
These diets exclude or severely limit certain food groups for health or ethical reasons:
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Vegan Diet: Eliminates all animal products.
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Vegetarian Diet: Excludes meat but may include dairy and eggs.
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Pescatarian: A vegetarian diet that includes fish.
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Whole30: A strict 30-day elimination diet that removes sugar, alcohol, grains, dairy, and legumes.
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Gluten-Free Diet: Eliminates all gluten (wheat, barley, rye), essential for Celiac disease.
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Low-FODMAP: A therapeutic, often temporary, diet used to manage IBS by reducing fermentable carbs.
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Alkaline Diet: Claims to reduce body acidity by focusing on fruits, vegetables, and nuts.
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Clean Eating: Focuses on consuming whole, minimally processed foods.
Medical/Therapeutic Diets
These are prescribed by doctors for specific health conditions:
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Diabetic Diet: Controls blood sugar by managing carb intake.
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Renal Diet: Restricts protein, potassium, salt, and phosphorus for kidney health.
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Anti-Inflammatory Diet: Focuses on reducing chronic inflammation.
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Low-Residue/Low-Fiber Diet: Limits food waste in the colon.
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Clear Liquid Diet: Liquids with no residue, used pre/post-surgery.
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Pureed/Mechanical Soft Diet: Modified texture for difficulty swallowing.