Flexitarian diet
Start by having at least 1 meat-free meal per day. Once you’re more comfortable being a flexitarian, you can increase your meat-free meals to 10-14 per week (up to 2 meat-free meals per day). Eventually, you can aim for 15 meat-free meals per week.
Mediterranean diet
Eat plenty: Fruits, vegetables, legumes, nuts and seeds, cereals, whole grains, fish, seafood, herbs, spices, and extra virgin olive oil.
Eat less: Poultym eggs, chest, low-fat dairy, and wine,
Eat rarely: Red meat, sugar-sweetened beverages, added sugar, processed meat, refined grains, refined oils, and other highly processed foods.
DASH diet
Eat: Fruits, vegetables, whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes, and non-tropical vegetable oil.
Limits: Saturated and trans fat, sodium, red meat, sweets, and sugar-sweetened beverages.
Low-carb diet
Eat: Non-starchy vegetables such as zucchini, tomato, bell pepper, leafy greens, mushrooms, cruciferous veggies (broccoli, cauliflowers), legumes, and fruits.
Limit: Sugar/added sugar, sugar-sweetened beverages, bakery and desserts, sugary cereals, white/refined grains.