Balanced meal plans — for every food choice

Whatever way you eat, eat it well: honest sample days for the main patterns, each with what the evidence really supports.

• Mediterranean — The most evidence-backed way of eating — mostly plants, olive oil, fish, minimal ultra-processed food.
• Balanced omnivore — A flexible, no-dogma template: enough protein, lots of plants, whole-food carbs, not too much junk.
• High-protein (muscle & longevity) — Built around hitting a real protein target — for muscle, satiety and healthy ageing.
• Vegetarian — Plant-forward with eggs and dairy — healthy and easy to plan for protein and nutrients.
• Vegan / plant-based — Entirely plant-based — healthy when planned, with a few supplements that are non-negotiable.
• Keto / low-carb — Very low carb, high fat — useful for some, not magic, and sustainability is the real question.
• Carnivore — Animal foods only — trendy, with strong anecdotes but thin long-term evidence and real concerns.