A Mediterranean plan, tuned to your data
Built from your CGM patterns, blood panel, and ten years of your own MyFitnessPal logs — this is Mediterranean eating shaped around the foods you already reach for, not a diet you have to learn from scratch.
Start here
Every recipe below is a real Mediterranean rework of something already in your ten-year food log — the sole and salmon, the roasted-garlic chicken, the curry nights, the kalamata olives you keep coming back to. Tap any card to open it. Recipes expand in place with ingredients, steps, and macros.
Your Greek yogurt, granola & blueberry bowl — plus three variations for lifting days, hot mornings, and grab-and-go.
02 · MiddayEight rotating bowls and salads built from your most-logged lunches: farro, tuna, lentils, chicken, olives, avocado.
03 · EveningEight mains — sheet-pan chicken, baked salmon, pasta with pesto, a curry-leaning cod — sized for training nights.
04 · Training daysHow to flex this plan on long-run Saturdays, OTF mornings, and taper weeks without abandoning it.
05 · The reasoningHow each principle maps to your blood panel, CGM patterns, and the sodium/alcohol-sleep link you already found.
This plan pulled from your ten-year MyFitnessPal export, your CGM/Garmin/HRV analysis, and your most recent labs. It's a starting framework, not medical advice — run any major shift by your doctor, especially with a CAC scan and cardiology referral already on your plate.