11/25/2025
🫒 Mediterranean Monday: Nourish Your Body, Protect Your Heart
This week’s Mediterranean-inspired meal plan is built around anti-inflammatory, heart-healthy foods that support hormone balance, brain health, and gut wellness — key pillars in functional medicine.
🍳 Breakfast:
Greek yogurt parfait with ½ cup plain yogurt, ¼ cup mixed berries, 1 tbsp honey, and 2 tbsp walnuts.
Macros: 280 cal • 18 g P • 20 g C • 12 g F
🥗 Lunch:
Mediterranean tuna salad with olive oil, lemon, cucumbers, tomatoes, and feta served on mixed greens.
Macros: 410 cal • 35 g P • 10 g C • 25 g F
🍋 Snack:
Hummus (3 tbsp) with raw carrots and bell peppers.
Macros: 150 cal • 4 g P • 12 g C • 9 g F
🍆 Dinner:
Grilled chicken breast with roasted eggplant, zucchini, and cherry tomatoes tossed in olive oil and herbs.
Macros: 520 cal • 46 g P • 18 g C • 28 g F
🫶 Daily Totals:
1,360 cal • 103 g Protein • 60 g Carbs • 74 g Fat
This style of eating supports healthy cholesterol levels, stabilizes blood sugar, and reduces inflammation — a foundation for functional wellness from the inside out.
📍 Zia IV Hydration & Wellness
3100 East Pine Street • Deming, NM
📞 (575) 567-3088
🌐 ZiaWellnessNow.com
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💚 Zia IV Hydration & Wellness — Functional Medicine for Real Life.