Diet Plans

Every eating pattern we cover, each with its own hub of meal plans, food lists and recipes. Pick the one you follow, or use the calorie calculator first if you are starting from a number.

KetoOur keto section holds every ketogenic-focused meal plan, recipe roundup, and educational article we have published - written for people who want a low-carb...149 articlesVeganOur vegan section holds full calorie-targeted meal plans, recipes, and food lists for anyone eating fully plant-based - whether for ethics, health, environment, or a mix of all three.51 articlesVegetarianOur vegetarian section covers lacto-, ovo-, and lacto-ovo-vegetarian meal plans, recipes, and food lists - built for people who eat dairy and eggs but not meat, poultry, or fish.48 articlesPaleoOur Paleo Diet section covers 7-day meal plans, food lists, and recipes built on whole foods: grass-fed meats, wild fish, eggs, vegetables, fruit, nuts, seeds, and healthy fats, with grains, legumes, dairy...38 articlesMediterraneanThe Mediterranean diet is the most consistently evidence-supported eating pattern in nutrition science, associated in randomized trials (PREDIMED) with lower cardiovascular events, better cognitive aging, and improved metabolic markers.34 articlesDASHThe DASH (Dietary Approaches to Stop Hypertension) eating pattern is one of the most consistently evidence-supported approaches for blood-pressure management, developed by the National Heart, Lung, and Blood Institute (NHLBI).22 articlesLow carbOur low-carb section covers ketogenic, Atkins, Dukan, and moderate low-carb approaches, typically holding net carbs between 20 and 100 g per day.59 articlesHigh proteinOur high-protein section covers meal plans and recipes engineered to hit 100 to 150+ grams of protein per day across calorie targets from 1,200 to 2,500 kcal.51 articlesDiabeticDiabetic content on this site is built for readers managing type 1 diabetes, type 2 diabetes, gestational diabetes, and prediabetes - alongside their own clinical team, never as a substitute for it.32 articlesIntermittent fastingIntermittent fasting recipes and meal plans including 16:8, 18:6, OMAD, and 5:2 protocols. Breaking-fast meals focused on stable blood sugar and satiety; eating-window meals optimized for protein and micronutrient density.17 articlesGluten freeGluten-free content built for readers with celiac disease, non-celiac gluten sensitivity, wheat allergy, or a clinician-directed elimination - not the general 'gluten-free is healthier' marketing that has no evidence behind it.24 articlesAtkinsThe Atkins Diet section covers Robert Atkins' four-phase low-carb protocol: Induction (under 20 g net carbs/day), Balancing, Fine-Tuning, and Maintenance.9 articlesDukanThe Dukan Diet section covers the four phases of Pierre Dukan's high-protein weight-loss protocol: Attack (pure protein), Cruise (protein plus vegetables on alternate days), Consolidation (reintroduction), and Stabilization (long-term rules).25 articlesSouth BeachSouth Beach Diet recipes covering all three phases. Focuses on lean protein, healthy fats, and good carbs with glycemic control.11 articlesCarnivoreThe Carnivore Diet section covers the animal-only eating pattern popularized by Shawn Baker: beef, lamb, pork, poultry, fish, eggs, and (for lion-diet variants) beef, salt, and water only.6 articlesPescatarianThis category covers pescatarian meal planning: plant-forward eating plus fish and shellfish, no poultry or red meat.10 articlesAIPOur AIP (Autoimmune Protocol) section covers the strict elimination phase of the paleo-based protocol used to calm autoimmune flares, plus structured reintroduction.7 articlesAnti-inflammatoryThis category covers anti-inflammatory eating: 11 essential food groups, a 21-day anti-inflammatory plan, an anti-inflammatory Mediterranean crossover, six anti-inflammatory breakfast recipes, and tested one-pot mains.5 articlesLow sodiumOur Low Sodium section covers meal plans, food lists, and recipes built for hypertension, cardiac diets, DASH, low-sodium diabetic plans, and low-sodium keto.13 articlesLiquid dietOur liquid diet section covers full liquid, clear liquid, bariatric post-op stages, smoothie-only plans, and short medically monitored water fasts.6 articlesBRATOur BRAT diet section covers the short-term bland-food protocol for gastrointestinal recovery, bananas, rice, applesauce, and toast, plus the wider bland-diet extension with baked chicken, plain oats, and clear broth.5 articlesZoneOur Zone Diet section covers the 40/30/30 protocol (40% carbohydrate, 30% protein, 30% fat) with printable PDFs, food lists, block-based meal planning, and a 2-day sample menu.6 articlesSirtfoodOur Sirtfood Diet section covers the full protocol with 7-day meal plans, printable shopping lists, breakfast and dinner recipes, juice recipes, and juicer picks.7 articlesRaw foodOur raw food diet section covers plant-forward raw eating, uncooked or heated below roughly 118 F (48 C), with full-week meal plans, a women-specific plan, raw vegan breakfast smoothies, and beginner recipes.4 articlesVolumetricsOur Volumetrics section covers the low-energy-density approach developed by Dr. Barbara Rolls.2 articlesWhole30This category covers Whole30, the 30-day elimination protocol that removes added sugar, alcohol, grains, legumes, dairy, and most food additives to help readers identify what their body reacts to.2 articlesBrazilianOur Brazilian Diet section covers traditional Brazilian eating patterns and the Brazilian seed (Semilla de Brazil) trend, with a 7-day authentic Brazilian meal plan, food guides on Brazil nuts and native seeds...5 articlesFast metabolismOur Fast Metabolism Diet section covers Haylie Pomroy's 28-day, three-phase eating protocol with printable weekly plans and phase-specific food lists.2 articlesTherapeuticOur therapeutic diets section covers medical-nutrition plans for specific conditions, gluten-free at 1,200 kcal, low-sodium and low-potassium for kidney health, SIBO, constipation, clear-skin protocols, and the Galveston Diet for perimenopause.10 articlesMedical dietsMedically indicated diet content - eating patterns and food lists specifically for readers whose clinician has prescribed dietary changes: pre-bariatric-surgery, post-op recovery, GI procedure prep, cardiac rehabilitation, chemotherapy-appetite support, kidney-friendly...22 articles