Find The Right Plate For You
Six well-supported eating patterns — each with a 7-day meal plan and easy swaps so nothing is off-limits.
Mediterranean
Whole foods · olive oil · fish
The gold-standard eating pattern. Rich in vegetables, whole grains, legumes, fish and olive oil. Consistently ranked the best diet by U.S. News & World Report.
DASH
Low sodium · heart-healthy
Dietary Approaches to Stop Hypertension. Built to lower blood pressure with fruits, vegetables, lean protein and whole grains while keeping sodium in check.
Plant-Based
Vegetables · legumes · grains
A flexible whole-foods approach built on vegetables, fruits, legumes, nuts and whole grains. No animal products, but plenty of flavour and fibre.
Low-Carb
Protein · healthy fats · vegetables
Not as restrictive as keto, but focused on lean protein, healthy fats and non-starchy vegetables. Reduces refined sugars and starchy carbs for steady energy.
Keto
High fat · very low carb · ketosis
A high-fat, moderate-protein, very-low-carb diet that shifts your body to burn fat for fuel. Under 20g of net carbs per day, most of your calories from fat.
Intermittent Fasting
16:8 · eating window · simplicity
Not a diet per se, but an eating pattern. The popular 16:8 method compresses your eating into an 8-hour window and fasts for the remaining 16 hours to support natural weight loss.
These meal plans are general educational guides. Consult a registered dietitian or your physician before making significant changes to your diet, especially if you manage a chronic condition.