Welcome to the Harriet Nutrition Family! Getting started couldn’t be easier!
Simply check out your recipe suggestions, pick the dishes that appeal most to you and print off your grocery list.
We’ve taken out all the guesswork, all the science, and all the frustration and confusion of how to do keto right. All you have to do is start prepping your delicious meals today.
Please note: as your meal plan was custom created for you, it’s impossible for us to print a physical version. Your lifetime online membership enables us to make modifications and to add new recipes all the time, and to reply to your comments and questions.
If you prefer to print your recipes, please select the print-friendly button of the recipe of your choice to create a hard copy for personal use only.
You do not have to start the plan today, although many do! Your meals begin on the day you choose, so feel free to go on that trip, have fun, and know that when you get back your custom meal plan will ready and waiting to help you get on track.
Each plan comes with a lifetime membership, which means that you have forever to access all of the delicious and on-going recipes that we’ll be adding. All we ask is that you give us 28 days to see and feel what it’s like to be in eating the Mediterranean diet.
You certainly don’t need to follow the meal plan exactly to get results. So long as you keep your eating clean and follow the instructions of the Mediterranean diet.
If you make the Mediterranean diet as delicious as possible, you are more likely to stick with it. So really look for what recipes seem the most appealing to you and start with those. You'll be much more likely to stick to the plan if you’re excited to try a new dish or sample a favorite.
Successful Mediterranean dieters typically have two to three breakfasts they make regularly, in addition to their convenient lunches that work for their lifestyle and range of dinners that they fall back on.
With the Mediterranean diet, you’re never truly alone. This meal plan is designed for people who do the Mediterranean diet on their own, and their families. All you have to do is modify the serving sizes to suit your hungry audience.
It can be a time-saver to make extra servings and eat the leftovers for lunch the next day. This is an industry tip called meal prep, and it can help you portion out a week’s worth of lunches for one or feed the whole family.
Each recipe is broken down into bite-size portions so you can adjust easily for your needs. For example, you can eat 1 serving for a lean meal, but if you have more calories for the day, you can eat 3 or even 5 servings.
Women typically need to consume around 1200-1400 calories a day for weight loss. For men, it’s more around 1800-2000 calories a day. This can vary depending on your height, body type, and activity level. Once you hit your goal weight you can go for more calories if that feels right for you.
We recommend at first not being too overly concerned with calories. For many people, simply eating Mediterranean foods promotes natural weight loss at a steady pace without any need to count calories. It can be a good idea now and again just to double-check your calorie intake just to make sure your weight loss is happening at an optimal speed.
Based on your personal situation, you can portion your servings and decide how many times a day you would like to eat to hit your goals. We have allowed flexibility in the meal plan so you can tailor it to your personal goals and preferences. If you have questions on how to accomplish this, you can write to us at any time for advice.
While we did our best to cover as many of the dietary preferences in the quiz as we could, we understand there may still be some ingredients that some people don’t want.
Typically most Mediterranean proteins are interchangeable (fish, meats, etc), and Mediterranean vegetables are also flexible (you can swap asparagus for green beans, for example). Mediterranean oils tend to be adaptable as well.
If you see an ingredient you don't love, you can leave it out or drop us a comment under the recipe in the comment section and one of our friendly team members will do their best to help you replace it with something Mediterranean-friendly.
Your custom meal plan is very flexible to your needs. You can simply make larger batches and freeze meals as needed to cook in advance.
Having these choices is what will drive you to success. You can also use leftovers the following day, or skip a day if you prefer. The choice really is up to you.
Absolutely! We love intermittent fasting. Simply follow the fasting regimen that works for you and turn to your trusted meal plan when it’s time to feast.
You may also consider adding a fasting supplement to enhance your energy levels during your fasting window to accelerate your successes.
We never promise that everyone will hit their goal weight within 28 days.
We believe you should aim to lose weight responsibly and make the Mediterranean diet a lifestyle, but here’s just some of what you can expect to have accomplished:
You'll have learned a healthier, more invigorating way to eat. You’ll be feeling and looking the best you've felt in perhaps years. And if you hit your calorie goals, you should be feeling and looking leaner as well.
If after 28-days you love these results and want to keep going, you can!
Simply upgrade your account here and we’ll give you more delicious recipes to keep you going on the right track. Many people don’t even recognize themselves after 1 year, and we can’t wait to hear your transformation story next.
Awesome, we are here to help! Simply drop us a line at firstname.lastname@example.org and we’ll do our best to help you out.
Your custom meal plan is a one-time payment only, you will not be billed again. In return, you get a lifetime membership and access