Welcome to practical, science backed plant nutrition inspired by the heart protective Mediterranean lifestyle.
Transitioning to a heart healthy lifestyle often brings confusing rules about healthy fats, leaving you wondering how to protect your cardiovascular system while keeping meals deeply satisfying and flavorful. Created by a holistic nutrition coach with ten years of university health education, this 26 page digital guide translates traditional Mediterranean longevity principles into a vibrant plant based routine designed to reduce inflammation and nourish your heart.
Every meal, snack, and meal prep step is built around polyphenol rich cold pressed extra virgin olive oil, cholesterol lowering soluble fibre, and controlled daily sodium under 1,700 mg without sacrificing authentic flavor.
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QUICK PRODUCT SPECIFICATIONS
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• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 26 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
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WHAT MAKES THIS GUIDE SPECIAL
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• Heart healthy monounsaturated fats: Emphasizes cold pressed extra virgin olive oil, rich in polyphenols and tocopherols, alongside avocado, raw walnuts, and almonds to optimize blood lipid panels and support vascular tone.
• Controlled sodium for blood pressure: Strictly keeps daily sodium under 1,700 mg (well below clinical cardiovascular limits) to reduce arterial stiffness and prevent fluid retention.
• Soluble fibre for cholesterol control: Provides 41g to 51g of beneficial dietary fibre daily from green lentils, cannellini beans, chickpeas, quinoa, and ground flax to bind circulating cholesterol and support smooth digestion.
• Cellular antioxidant shield: Abundant in fat soluble vitamins A and E from red bell peppers, dark leafy greens, Kalamata olives, and seeds to reduce systemic oxidative stress and support healthy immune responses.
• Approachable weekly kitchen rhythm: Features batch cooked lentil meatballs, grain bowls, marinated bean salads, and portable pesto dips paired with an aisle sorted grocery list to make healthy eating effortless.
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WHAT IS INCLUDED INSIDE YOUR PDF
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1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW DELIVERY WORKS
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This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
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LOOKING FOR 1 ON 1 COACHING?
━━━━━━━━━━━━━━━━━━━━━━━━━━
Want personalized macro adjustments or ongoing cardiovascular wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition inspired by the heart protective Mediterranean lifestyle.
Transitioning to a heart healthy lifestyle often brings confusing rules about healthy fats, leaving you wondering how to protect your cardiovascular system while keeping meals deeply satisfying and flavorful. Created by a holistic nutrition coach with ten years of university health education, this 26 page digital guide translates traditional Mediterranean longevity principles into a vibrant plant based routine designed to reduce inflammation and nourish your heart.
Every meal, snack, and meal prep step is built around polyphenol rich cold pressed extra virgin olive oil, cholesterol lowering soluble fibre, and controlled daily sodium under 1,700 mg without sacrificing authentic flavor.
━━━━━━━━━━━━━━━━━━━━━━━━━━
QUICK PRODUCT SPECIFICATIONS
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 26 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT MAKES THIS GUIDE SPECIAL
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Heart healthy monounsaturated fats: Emphasizes cold pressed extra virgin olive oil, rich in polyphenols and tocopherols, alongside avocado, raw walnuts, and almonds to optimize blood lipid panels and support vascular tone.
• Controlled sodium for blood pressure: Strictly keeps daily sodium under 1,700 mg (well below clinical cardiovascular limits) to reduce arterial stiffness and prevent fluid retention.
• Soluble fibre for cholesterol control: Provides 41g to 51g of beneficial dietary fibre daily from green lentils, cannellini beans, chickpeas, quinoa, and ground flax to bind circulating cholesterol and support smooth digestion.
• Cellular antioxidant shield: Abundant in fat soluble vitamins A and E from red bell peppers, dark leafy greens, Kalamata olives, and seeds to reduce systemic oxidative stress and support healthy immune responses.
• Approachable weekly kitchen rhythm: Features batch cooked lentil meatballs, grain bowls, marinated bean salads, and portable pesto dips paired with an aisle sorted grocery list to make healthy eating effortless.
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW DELIVERY WORKS
━━━━━━━━━━━━━━━━━━━━━━━━━━
This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
━━━━━━━━━━━━━━━━━━━━━━━━━━
Want personalized macro adjustments or ongoing cardiovascular wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
