Young woman breaks back in four places in holiday hotel balcony fall
Holly Seaford travelled to the Greek island for a holiday with her partner last week before she fell from the high balcony in a freak accident in the early hours of the morning on Wednesday, July 9. The 20-year-old from Ystrad Mynach fractured four vertebrae and is unable to move in hospital while medics struggle to treat her.
Doctors have told her boyfriend Tate Crees, who is with her in Rhodes, that it will be two months before Holly can move again.
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Tate said: 'She is lying flat in a hospital bed in a back brace unable to move or walk. Doctors have told us it'll be at least six to eight weeks before she can start to regain mobility. This is going to be a very difficult process.'
Holly's sister Briony said the family can't afford to get Holly back to Wales themselves and have asked for support to fundraise for her repatriation.
She said: 'She's in a lot of pain and is bedbound. The last I heard they'd given her paracetamol. They can't effectively look after her there.'
The couple were due to fly back from Rhodes on the day Holly fell from the balcony. Tate said: 'Although the medical care in Greece is good the hospital sadly doesn't have any nursing support available.
'This means Holly is without help for even the most basic daily needs which is having a serious impact on her wellbeing.
'We are desperate to get her home to the UK where she can receive the professional nursing care and rehabilitation she urgently requires.
'But medical repatriation is incredibly expensive, especially as the only way Holly can fly home is on a stretcher. She requires a specialist medical flight with trained staff to monitor her throughout the journey and unfortunately this isn't covered by insurance.'
Some £3,000 has already been raised to support Holly and her family. You can see the fundraiser here.
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Travel + Leisure
6 minutes ago
- Travel + Leisure
I Was Told I Might Never Walk Again—so I Hiked a Volcano in Guatemala
It was Christmas morning when I blinked awake to the mechanical beeping of a heart monitor. At first, I thought I was dreaming. My heart thumped loudly in my chest. I tried to roll over and orient myself, but my limbs were numb, and everything around me was a blur of pale light and quiet panic. The voices outside my hospital room faded in and out until one finally broke through the fog. A man rushed in—the one who changed everything. His face said it before his words did. 'It's lupus,' he said. I didn't know what that meant. I only knew it wasn't good. I was 22 and had just been accepted to William & Mary, a top public university in the U.S. I had been the picture of health. A hiker. A wild-hearted, barefoot-loving soul who spent her weekends chasing sunrises and meaningful conversations. I had always been a thinker—someone who mapped out dreams and imagined every possible 'what if' scenario life could throw at me. But even with all that imagination, nothing prepared me for the moment I stepped out of bed one morning and collapsed into my new reality. Tess while dealing with her diagnoses. Tess Moormans/Life Through A Lense Lupus is a chronic autoimmune disease. A body turned against itself. In a cruel twist of irony, after years of mentally picking myself apart, now my immune system was doing it for me—attacking perfectly healthy organs like they were intruders. It was a full-on war and I was losing. I was diagnosed with the worst class of it and told multiple times I might die. I almost did. The fatigue was relentless. The joint pain, unbearable. I received over nine blood transfusions just to keep me alive. The list of symptoms and restrictions, well, they were longer than my age. Tied with IVs to the hospital bed for more than a month, I remember the doctor rattling off day in and day out what I could no longer do: no more sun exposure, swimming, hugging friends, eating at restaurants, playing with animals, gardening, and walking in dirt. Even walking unassisted, they warned, might not be in the cards. I had a compromised immune system and was supposed to live in a sanitary bubble if I was to live at all. It was like someone had compiled a list of everything that made me me , then crossed it all out. I was a girl who ran and danced toward her dreams, tripping sometimes, but never stopping. Now, I was being told to sit still. But I've never been very good at doing what I'm told. And that's how I ended up 13,000 feet in the air, climbing Volcán Acatenango, one of Central America's highest peaks. The decision made no rational sense. Just months after being told I might never walk unassisted again, I was hiking into the sky on a path of volcanic ash and cloud-thin air. At the same time, it was one of the most logical decisions I ever made. Travel is so much more than movement and cool pictures in new places. It's how we reclaim pieces of ourselves. It's how we stretch beyond discomfort and fears and find out who other people are beyond our presumptions and who we are when no one else is around to define us. View of Volcán Acatenango seen through the clouds. Tess Moormans/Life Through A Lense I started the hike alongside a group of strangers—fellow adventurers whose names and stories I didn't know, but whose silent grit matched mine. There was something exhilarating about trekking next to people who knew nothing of my diagnosis, only my determination. After our bus dropped us off at the beginning of the trail, my heart sank. From the start, it was a slow, burning, upward climb. I am so glad I had no idea what lay ahead because I might have turned around right then and there. We passed through five microclimates in a day—humid jungle, alpine forest, wind-swept ridges, dry volcanic fields, and a cloud-pierced summit. Each shift was like stepping into another world entirely. As we climbed, Acatenango's landscape shifted beneath our feet. The farmlands gave way to dense forests. The air thinned. My legs burned. My lungs ached. I slowed. And slowed again. I was often last in line, stopping frequently to rest, my legs almost crumbling under me. And yet, I was still moving. Stray dogs are abundant in the farmland, and a beautiful chocolate shepherd shared the journey with us. I soon realized what I hadn't shared with anyone, he probably knew. Out of the 20 of us, he stuck by my side, stopping when I paused and walking together with me when I began again. The friendly stray dog who stuck by Tess's side; Hiking up Volcán Acatenango. Tess Moormans/Life Through A Lense When we reached base camp at 12,000 feet, I was shaking. My body throbbed. The trail narrowed and a dark windy fog quickly set in. I was surprised when our guide said our camp was just ahead because I could see nothing, not even a glowing light. It was icy cold. Where was Fuego, the elusive pillar of angry fire? We had been told there would be accommodations at the top. I didn't know whether to laugh or cry when I saw a stack of used mattresses, box springs, and shared sleeping bags. There was nothing sanitary about it, but it felt more healing than the hospital bed. We sipped hot chocolate around a flicker of a flame. I had come to see lava and was shivering around fading coals. But our guide was confident and told us we should wake up at 4 a.m. if we wanted to hike the remainder of the way to see Fuego up close and active. I had plenty of experience staying awake through the night from my weeks in the hospital. I had no idea how I would pull myself out of bed this time. Luckily, I didn't even have to set an alarm. At 2 a.m, I awoke to cold, wet slobber. The puppy that walked with me had curled up on my pillow. Having shared the trek, he wanted to share the warmth, too. I was more than a little annoyed and sat straight up, trying to drag him off my corner of the mattress. I kicked open the wooden door of our makeshift hut to shove him out and came face-to-face with Fuego. In the deep mist of the night, I had no idea our camp was clinging to a slab of cliff right in front of the summit. The earth growled and Acatenango's fiery twin erupted in the distance. It was bright and brilliant and alive and somehow almost outdone by the thousands of shimmering stars framing it. The deep fog that had suffocated everything was peeled back like a curtain and I realized all the beauty that had been hiding underneath. We rose for the summit. The final push. The hardest part. What seemed so close was a full three hours away still. A pillar of lava burst into the sky, glowing against the dusk. Around me, others gasped. Many reached for their phones and cameras. I stood in stunned silence. I wanted this image and memory etched in my mind before I tainted it with a camera lens. The eruption lit up the sky again and again throughout the night and early morning. I had barely slept. It was pitch black, and we were pushing through heavy sand and ash now. Two steps forward, a half step back. Mounds of crumbling dirt rose on either side, forming a slithering trail as we dipped down into the ravine and steadily rose up the other side. There was a moment, somewhere above the clouds, when I paused and turned around. The mountain where we camped, Acatenango, towered behind me, massive and ancient. Beneath its surface were deep, dark scars—grooves cut through the rock by old lava flows, now overgrown with stubborn green. I stood there, breathless from exertion and awe, already dripping sweat. I realized something that made me pause: The looming walls of dirt both engulfing me and forming my own path were the same. From the fog of sickness and the sting of IV needles, I was now coursing through the hazy vein of the mountain. The same burning force that had once destroyed this path had also shaped it—created it, even. And now, I traced it. My own body, too, bore scars—seen and unseen. Pain had carved through me, but it had also made this journey possible. I wasn't walking despite my pain. I was walking with it and becoming something through it. I was, by every definition, weak. But I was so strong. I was breathing hard—nearly wheezing—as the icy wind whipped against my face. My legs were leaden. My fingers were stiff and swollen. I stopped more than I moved. But I wasn't alone. Step by step, I made it to the top. There—at 13,045 feet—the sun rose above the world in every color imaginable—and some not even the most creative mind could fathom. Aerial view of Antigua, Guatemala. Tess Moormans/Life Through A Lense We stood in silence as clouds drifted below us and light spilled across the neighboring volcanic ridges—Agua Volcano to the left, Pacaya to the right. I was standing on Fuego in the shadow of Acatenango. Ironically, the name means 'Walled Place,' and here, I felt the walls placed around me come crumbling down. All I kept thinking was how everyone told me I couldn't—and how they weren't here to see this view. I reached my grimy, dirt-covered hand down to pet the dog in blatant defiance of my instructions not to be around or touch animals. I didn't ever want to descend. The way down was almost harder than the trail up. I was slipping, sliding, and tumbling, joy erupting inside me. Whether or not we realize it, we each travel every day—through grief, joy, and fire. We each have our own personal Fuegos and Acatenangos to face. Mine just happened to be a real one. When I returned from Guatemala, my lupus didn't vanish. But I proved that 'can't' is just a word. Acatenango didn't cure me, but it reminded me my journey didn't end in a hospital bed. It started there. It was Christmas morning when I blinked awake to the beeping of a heart monitor, my body a battlefield and my future a blur. But it was through the mist of the mountain where I really opened my eyes. They told me I'd never hike again. That I might never walk unassisted. That I would have to live a smaller life, if I lived at all. But they weren't there when the sky split open and fire danced across it. They didn't see me rise through ash and altitude, gasping and shaking, clinging to a mountain that had known its own share of eruptions. They didn't see the girl with IV scars, windburned cheeks, and dirt under her fingernails reach the summit with a dog by her side and a defiant heart in her chest. I didn't conquer the mountain—I bled into it. Walking on the wounds it once carried, I learned how to live with mine. And when Fuego erupted, lighting the sky like a pulse, I knew I would never be the same. Not because I reached the summit, but because I learned I could keep rising—even while breaking.
Yahoo
an hour ago
- Yahoo
"A UTI Can Be Completely Asymptomatic": Doctors Are Spilling Shocking Truths About Our Bodies That We Were Never Taught In School
We recently surprised a lot of you with these body facts that medical professionals say most people don't know, and it turns out a lot of our readers are healthcare experts who have more to add to the list! So, here are 15 more things you may not know about your own body but should: 1."In older women, a UTI can be completely asymptomatic. I'm a bladder cancer survivor and very tuned in to my bladder health. I was feeling very run down but had absolutely no UTI symptoms. I went to the emergency department for something unrelated, where I passed out and had to be resuscitated multiple times. I had become septic from an unknown bladder infection, and my husband had to watch me die and be revived in the emergency room at least three times. A super star emergency team saved my life, and I was put in the ICU without much hope of recovery. I spent six days hospitalized, and every day I thank God and those medical professionals for letting me go back to my family. PLEASE learn from my frightening experience!" —charmingcaptain114 Related: 2."Your optometrist asks what medications you take because your eyes are part of your body and can be affected by systemic diseases. You can lose vision from diabetes, hypertension, autoimmune disorders, etc. It amazes me when people leave off medications they are taking, and I say, 'So, you aren't taking any medications at all?' And then the person has an entire list, explaining that they didn't mention them because 'they don't affect my eyes.' This is wrong." —Anonymous, 52 Wisconsin 3."Never EVER boil breast milk. By doing this, you destroy all the nutrients, and it basically becomes as nutritious as water." —u/SuspiciousLemur 4."As a Navy corpsman and now Physician Assistant, I have always told my male patients that smoking can cause erectile dysfunction. That gets their attention more than strokes or heart attacks." —Anonymous Related: 5."Women continue to build bone mass until age 30. That is why it is important that you get enough calcium when you are young. It affects bone density and helps prevent osteoporosis." —Anonymous, 74 Ohio 6."I'm an ENT. Please bring earplugs to loud concerts and shows. Please don't listen to music on your earbuds/headphones too loudly. Your hearing doesn't regenerate, and you put yourself at a higher risk of developing tinnitus (ringing in your ears) and hyperacusis (sensitivity to sound)." —u/hapabeauty 7."Grapefruit juice can mess with a lot of meds, so you might want to avoid it while you're taking them." —Maya Related: 8."Type 2 diabetes is more serious than most people realize. I work as a doctor in hemodialysis, and most of the cases are due to diabetic nephropathy. It also affects your eyes, nerves, immune system, etc. Simple life changes can help prevent this." —u/kingofneverland 9."Moles don't have to look odd, have irregular borders, be different colors, grow fast, crack and bleed, etc., to be skin cancer. Moles that look absolutely normal and have been on your body for years can be cancerous. Flaky patches of skin that mimic eczema or psoriasis can actually be skin cancer. A dark freckle can actually be skin cancer. A dark purplish stretch mark can be skin cancer. This is why it's so important to not only get yearly skin checks, but also check yourself every time you are naked. Make notes of the locations on your body and a detailed description of what each area looks like so you can track it." "About 25 years ago, I had two little moles on my left ear and asked to have them removed so I could get my ears double pierced. The doctor did the usual shaving procedure and sent the tissue out for testing (this is standard protocol). Imagine my shock when the doctor called a week later and said I needed to come in to talk about the results. My perfectly normal moles were stage 1 squamous cell carcinoma. They also took off a normal-looking mole on my left elbow, which turned out to be full of atypical cells (which often leads to cancer). Thankfully, the cancer was completely localized, and I didn't need chemo or radiation. 'Normal' isn't always what it seems." —henrylovedog 10."Antibiotics only work against bacteria; they are not some kind of wonderpotion that cures anything, and they should not always be given. Please stick to the prescription the doctor gives you. Even if you already feel better, don't just stop unless the doctor says you can stop. A lot of medication needs to be taken according to the prescription in order for it to be effective because you build up the dosage to an effective level. Stopping or not sticking to it really decreases effectiveness." —u/jonneyboy112 11."Tell us what drugs and alcohol you're on. We aren't gonna tell the cops, and we aren't gonna lecture you, but it might change the anesthesia we give you. Some of the stuff we give could kill you. So, if you drink a 30-pack a day, tell us." —u/CopyX Related: 12."Having wet hair in a cold room will not make you sick." —u/jbx_93 13."Just because you're skinny doesn't mean you're healthy. Sometimes I ask teens whom I treat what healthy foods they eat, and rarely do I get a right answer. I feel like the internet has so many fad diets, and some families rarely cook, so there are so many people who don't know basic nutrition facts." —u/Thornloki256 14."Alcohol is really, really bad for you. By binge drinking, you run the risk of developing stomach bleeds, intestinal bleeds, pancreatitis, liver disease, and/or liver failure, alcoholism, heart failure, seizures, stroke, osteoporosis, lung failure, the list goes on... Having 4 drinks spread out over a few hours can be JUST as fun as having 10 drinks in the same time span, AND you're not putting yourself at risk for massive organ failure and making yourself look like an idiot." —u/Mosessbro lastly: "Fevers are not always dangerous. In fact, they are your body's natural response to an illness. Always call your doctor first, but you might not need to rush to the emergency department at the first sight of one." —u/sms575 Did any of these surprise you? Let us know in the comments! Also in Internet Finds: Also in Internet Finds: Also in Internet Finds: Solve the daily Crossword
Yahoo
2 hours ago
- Yahoo
30 Day High-Protein, High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD The Mediterranean diet as a health intervention stemmed from research conducted in the 1950s that analyzed the eating patterns and health outcomes of adults living in various regions of the world. The researchers discovered that people living in the Mediterranean region had lower rates of heart disease at follow-up. Though the name has stuck around, the current definition of the Mediterranean diet is more defined by general eating patterns rather than cuisines of specific countries. After all, the Mediterranean is a vast region that includes 22 countries spanning three continents. The Mediterranean diet as we know it now emphasizes a high intake of plant-based foods, such as legumes, whole grains, fruits and vegetables, as well as a wide variety of protein sources, fish and healthy fats. This flexible eating style encourages cooking more meals at home and limits ultra-processed foods, refined grains and excess added sugar. Following the Mediterranean diet is linked to a reduced risk of heart disease, lower rates of obesity, improved blood sugar levels and better cognitive function. This high-protein, high-fiber Mediterranean plan follows the principles of this nutrient-rich eating pattern while including at least 90 grams of protein and 30 grams of fiber per day. You'll find three different calorie levels to choose from and meal-prep tips at the beginning of each week. This 30-day plan can work for most people—check it out! Week 1 Meal-Prep Tips: Make High-Protein PB&J Baked Oats to have for breakfast throughout the week. Store individual portions in the freezer to maintain freshness. Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5. Make High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week. Day 1 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (435 calories) 1 serving Lemony-Garlic Pan-Seared Salmon 1 serving Green Bean Caesar Salad Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,801 calories, 75g fat, 102g protein, 206g carbohydrate, 38g fiber, 1,129mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 2 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (493 calories) 1 serving Marry Me White Bean & Spinach Skillet Daily Totals: 1,801 calories, 79g fat, 91g protein, 192g carbohydrate, 36g fiber, 1,692mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 3 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (392 calories) 1 serving Spicy Chicken & Cabbage Stir-Fry Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,802 calories, 69g fat, 122g protein, 186g carbohydrate, 32g fiber, 1,702mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch. Day 4 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (639 calories) 1 serving Roasted Broccoli & Kimchi Rice Bowl Daily Totals: 1,816 calories, 76g fat, 95g protein, 212g carbohydrate, 30g fiber, 1,459mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 5 Breakfast (488 calories) 1 serving High-Protein PB&J Baked Oats ½ cup low-fat plain kefir A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Bean Casserole to have for lunch on Days 6 and 7. Daily Totals: 1,816 calories, 71g fat, 104g protein, 205g carbohydrate, 35g fiber, 1,949mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange. Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 large pear to lunch. Day 6 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ½ cup low-fat plain kefir Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,824 calories, 80g fat, 92g protein, 200g carbohydrate, 36g fiber, 1,904mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 7 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ⅓ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (492 calories) 1 serving Pesto Chicken Quinoa Bowls 1 serving Cacio e Pepe Kale Salad Daily Totals: 1,807 calories, 85g fat, 90g protein, 185g carbohydrate, 32g fiber, 2,222mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to P.M. snack. Week 2 Meal-Prep Tips: Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 9 through 12. Make Trail Mix Energy Bites to have as a snack throughout the week. Day 8 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (450 calories) 1 serving No-Chicken Salad Sandwich ¼ cup blueberries P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (414 calories) 1 serving High-Protein Pasta with Peas Daily Totals: 1,814 calories, 71g fat, 92g protein, 219g carbohydrate, 34g fiber, 1,183mg sodium. Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup yogurt at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 9 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (627 calories) 1 serving Salmon Salad with Crispy White Beans Daily Totals: 1,812 calories, 91g fat, 99g protein, 155g carbohydrate, 38g fiber, 1,759mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 10 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (95 calories) 1 medium apple Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (629 calories) 1 serving Sheet-Pan Chicken with White Beans & Mushrooms Daily Totals: 1,801 calories, 93g fat, 97g protein, 168g carbohydrate, 38g fiber, 1,672mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack. Day 11 Breakfast (368 calories) 1 serving 10-Minute Spinach Omelet 1 cup blackberries ½ cup low-fat plain kefir A.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (567 calories) 1 serving Panzanella with Burrata & Tuna Daily Totals: 1,796 calories, 92g fat, 104g protein, 148g carbohydrate, 31g fiber, 2,019mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 12 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (416 calories) 1 serving High-Protein Grilled Chicken Salad Daily Totals: 1,802 calories, 98g fat, 102g protein, 150g carbohydrate, 33g fiber, 1,738mg sodium. Make it 1,500 calories: Change A.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers and omit P.M. snack. Make it 2,000 calories: Add 1 medium banana to lunch and add a 1-oz. slice whole-wheat baguette to dinner. Day 13 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (541 calories) 1 serving High-Protein Lemon Chicken Orzo Daily Totals: 1,804 calories, 81g fat, 112g protein, 170g carbohydrate, 39g fiber, 1,611mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 14 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (529 calories) 1 serving Creamy Caramelized Cauliflower Pasta Daily Totals: 1,785 calories, 81g fat, 96g protein, 192g carbohydrate, 36g fiber, 1,411mg sodium. Make it 1,500 calories: Omit pear at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Week 3 Meal-Prep Tips: Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on Days 16 through 19. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 16 through 19. Make Pizza Pistachios to have as a snack for the rest of the month. Day 15 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (599 calories) 1 serving Cucumber-Avocado-Tomato Sandwich ½ cup nonfat plain strained (Greek-style) yogurt P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (514 calories) 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad Daily Totals: 1,796 calories, 98g fat, 100g protein, 143g carbohydrate, 44g fiber, 2,145mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 16 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (499 calories) 1 serving Creamy Garlic-Parmesan Butter Beans Evening Snack (95 calories) 1 medium apple Daily Totals: 1,800 calories, 73g fat, 96g protein, 199g carbohydrate, 35g fiber, 1,917mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 17 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (459 calories) 1 serving Garlic-Thyme Chicken with Green Beans & Rice Evening Snack (73 calories) ¾ cup cherries Daily Totals: 1,820 calories, 79g fat, 106g protein, 186g carbohydrate, 30g fiber, 1,552mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 18 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,786 calories, 71g fat, 112g protein, 187g carbohydrate, 36g fiber, 1,704mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 serving Citrus-Argula Salad to dinner. Day 19 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (412 calories) 1 serving Chicken Parmesan Casserole Evening Snack (97 calories) 1 cup cherries Meal-Prep Tip: Reserve 2 servings Chicken Parmesan Casserole to have for lunch on Days 20 and 21. Daily Totals: 1,797 calories, 77g fat, 94g protein, 199g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup low-fat plain kefir to evening snack. Day 20 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (458 calories) 1 serving Kale & Lentil Stew with Mashed Potatoes Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,791 calories, 67g fat, 91g protein, 223g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and change P.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Day 21 Breakfast (426 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium blackberries A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (542 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette Evening Snack (131 calories) 1 large pear Daily Totals: 1,790 calories, 85g fat, 100g protein, 171g carbohydrate, 33g fiber, 2,101mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Change A.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Week 4 Meal-Prep Tips: Make High-Protein Anti-Inflammatory Veggie Soup to have for lunch on Days 23 through 26. Day 22 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (80 calories) ½ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (441 calories) 1 serving Sheet-Pan Teriyaki Salmon with Green Beans Daily Totals: 1,776 calories, 77g fat, 98g protein, 191g carbohydrate, 39g fiber, 1,166mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 23 Breakfast (425 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium orange A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (528 calories) 1 serving Lemon & Dill Chicken 1 serving Quinoa Salad with Feta, Olives & Tomatoes Daily Totals: 1,804 calories, 88g fat, 108g protein, 157g carbohydrate, 30g fiber, 2,010mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 24 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (180 calories) 1 ¼ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (473 calories) 1 serving Spinach & Artichoke–Stuffed Butternut Squash Daily Totals: 1,816 calories, 83g fat, 94g protein, 201g carbohydrate, 34g fiber, 1,486mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 25 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,801 calories, 84g fat, 100g protein, 172g carbohydrate, 38g fiber, 2,262mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup low-fat plain kefir. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack. Day 26 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Dinner (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Evening Snack (95 calories) 1 medium apple Meal-Prep Tips: Reserve 2 servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 27 and 28. Daily Totals: 1,800 calories, 47g fat, 99g protein, 274g carbohydrate, 48g fiber, 1,486mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 27 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (540 calories) 1 serving High-Protein Caprese Chickpea Salad Daily Totals: 1,780 calories, 86g fat, 93g protein, 174g carbohydrate, 46g fiber, 2,253mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¾ cup low-fat plain kefir. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 28 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (62 calories) 1 medium orange Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (604 calories) 1 serving Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi Daily Totals: 1,809 calories, 69g fat, 94g protein, 224g carbohydrate, 36g fiber, 1,556mg sodium. Make it 1,500 calories: Change Breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and omit P.M. snack Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Week 5 Day 29 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (561 calories) 1 serving Pan-Seared Cod with Radish & Lentil Salad Daily Totals: 1,787 calories, 84g fat, 96g protein, 138g carbohydrate, 48g fiber, 2,033mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 30 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (419 calories) 1 serving Tofu Tacos 1 serving Spicy Cabbage Slaw Evening Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Daily Totals: 1,788 calories, 82g fat, 100g protein, 177g carbohydrate, 50g fiber, 1,759mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, feel free to mix and match meals if there's one you don't like, or browse some of our other Mediterranean diet recipes for additional inspiration. We aimed for at least 90 grams of protein and 30 grams of fiber per day, while capping sodium at 2,300 mg per day in accordance with the Dietary Guidelines for Americans. Can I eat the same breakfast or lunch every day? You can eat the same breakfast and lunch every day if you prefer. Most options are similar in calories, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two to meet your individual goals. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is fiber? Fiber is a type of indigestible carbohydrate found in plants. High-fiber foods include whole grains, legumes and nuts as well as many fruits and vegetables. Health Benefits of This Mediterranean Diet Plan High in Fiber: Each day provides at least 30 grams of fiber, with most days coming in higher than that. Fiber is a type of indigestible carbohydrate found in plants. Good sources of fiber include legumes, whole grains, nuts, seeds and most fruits and vegetables. Eating enough fiber has many health benefits and yet just 7% of adults in the United States hit the recommended Daily Value of 28 grams per day. A high-fiber diet may improve gut health, promote longevity, reduce cholesterol, lower body weight and reduce the risk of developing type 2 diabetes. Prioritizes Protein: We include at least 90 grams of protein per day, spread throughout the day's meals and snacks. While the Mediterranean diet doesn't necessarily emphasize protein, it's possible to get plenty of protein following this healthy eating style. To do this, we include a wide variety of protein sources, such as fish, legumes, nuts, whole grains, poultry and low-fat dairy. Because protein is the building block of our cells, it plays a role in every function of our body. Adequate protein intake is particularly important for cell growth and repair, as well as maintaining a well-functioning immune system. Follows the Mediterranean Diet: This 30-day plan follows the principles of the Mediterranean diet by prioritizing vegetables, whole grains, healthy fats and a wide variety of proteins, including fish and legumes. The Mediterranean diet is perhaps one of the most researched and well-regarded eating patterns. Research shows that people who follow the Mediterranean diet tend to live longer and have lower rates of obesity, heart disease, type 2 diabetes and cognitive decline. Read the original article on EATINGWELL
