A complete, done-for-you 30-day meal plan designed by Dr. Nyange specifically for cardiovascular health — based on Mediterranean and DASH diet principles with full recipes, weekly shopping lists, and nutritional breakdowns.
The PREDIMED trial demonstrated that a Mediterranean diet reduces major cardiovascular events by 30%. The DASH diet consistently lowers blood pressure by 8–14 mmHg in hypertensive individuals. These are among the strongest dietary interventions in cardiovascular medicine.
This meal plan combines both frameworks into a practical, 30-day eating guide that doesn't require you to become a nutritionist. Every meal is chosen for cardiovascular benefit — high in fiber, omega-3s, potassium, and magnesium; low in sodium, saturated fat, and refined carbohydrates.
Most importantly, it's designed to be delicious and sustainable — not a temporary diet, but a template for how Dr. Nyange recommends her patients eat for the long term.
Complete breakfast, lunch, and dinner for an entire month — no guesswork.
Four organized shopping lists, one per week, to make implementation effortless.
Step-by-step cooking directions for every meal in the plan.
Calories, sodium, saturated fat, fiber, and omega-3 content per meal.
Built around olive oil, fish, legumes, vegetables, nuts, and whole grains.
Potassium, magnesium, and calcium targets that support blood pressure control.
"Diet is one of the most powerful interventions in cardiovascular medicine, and also one of the most underused — because patients don't know where to start. This meal plan removes the barrier entirely. You don't have to think about what to eat. You just follow the plan."
Stop guessing. Start eating for your heart. Every meal mapped out for you.
Download Meal Plan — $27