Eat plenty
Vegetables & fruit
Salads, carrots, broccoli, tomatoes, apples, berries, oranges. Fresh, frozen and no-salt-added options all count.
A heart-healthy way to eat
Eat well.
Heal well.
A simple guide to Mediterranean-style eating—made for Dan Freeburg, for recovery, and for a healthier heart in the years ahead.
Good news: This isn't a strict diet. It's a better way to eat the foods you already know.
More color. More flavor. Better for your heart.
First, the big picture
It's not about eating less. It's about eating better.
More vegetables, fruit, fish, beans, whole grains and olive oil. Less processed meat, fried food, butter, sweets and heavily salted food.
You don't have to eat Greek food, give up potatoes, or change everything overnight.
What to put on the menu
Real food. Familiar food.
Just better choices.
Think of this as a pattern for most meals, not a list of forbidden foods.
Choose often
Lean proteins & beans
Fish, chicken, lentils, chickpeas and beans. Include protein at meals to support healing after surgery.
Make smart swaps
Whole grains & healthy fats
Oatmeal, brown rice, whole-grain bread, olive oil, nuts and seeds. Choose these more often than refined grains or butter.
The easiest way to remember
Build a better plate.
You don't need to count every calorie or measure every bite. Use this simple picture as a starting point.
½ vegetables and fruitBroccoli, green beans, salads, berries, carrots.
¼ whole grains or starchy foodsBrown rice, oatmeal, whole-grain bread or potato.
¼ healthy proteinFish, chicken, beans or lentils.
Cook with olive oil instead of butter when you can. Use lemon, garlic and herbs to add flavor without so much salt.
½ plateVeggies & fruit
¼ plateWhole grains
¼ plateHealthy protein
No complicated recipes required
Small swaps add up.
Keep the foods you like, and make a few changes to how you prepare them.
Bacon or sausage→Eggs, oatmeal & fruit
Fried fish→Baked or grilled fish
Butter→Olive oil
White bread→Whole-grain bread
Chips→Fruit or unsalted nuts
Hamburger & fries→Grilled chicken & vegetables
You can still have favorite foods occasionally. What matters most is what you eat regularly.
A normal day, not a fancy menu
Here's what a day could look like.
Morning
Breakfast
Oatmeal with berries and walnuts, or eggs with whole-grain toast.
Midday
Lunch
A chicken or turkey sandwich on whole-grain bread, with an apple or vegetables.
Evening
Dinner
Baked fish or chicken, a sweet potato or brown rice, and a generous serving of vegetables.
Snacks: An apple, plain yogurt with berries, or a small handful of unsalted nuts. Water or unsweetened drinks are good everyday choices.
A whole week of real dinners
Seven recipes.
One easier week.
Simple Mediterranean-style dinners for Dan Freeburg. Nothing fancy, no unusual equipment, and most meals are ready in about 30 minutes. Pick any recipe on any night.
Recipe 01
Lemon-Herb Chicken & Roasted Vegetables
What you need
- 1½ lb boneless, skinless chicken breast or thighs
- 1 lb baby potatoes, halved
- 3 cups broccoli florets
- 2 carrots, sliced
- 2 tbsp olive oil
- 1 lemon; 2 tsp dried oregano; 2 minced garlic cloves; black pepper
How to make it
- Heat oven to 425°F. Toss potatoes and carrots with 1 tbsp olive oil and half the oregano. Roast on a sheet pan for 10 minutes.
- Add chicken and broccoli. Toss with remaining olive oil, garlic, oregano, lemon juice and pepper.
- Roast another 20–25 minutes, until chicken reaches 165°F and vegetables are tender.
Helpful tip: Serve with extra lemon. Choose smaller potato portions if managing blood sugar.
Recipe 02
Baked Salmon, Green Beans & Quinoa
What you need
- 4 salmon fillets (about 4–5 oz each)
- 1 lb fresh or frozen green beans
- ¾ cup dry quinoa, rinsed
- 1½ cups water
- 1½ tbsp olive oil
- 1 lemon; 1 tsp dried dill; 1 minced garlic clove; black pepper
How to make it
- Heat oven to 400°F. Put quinoa and water in a saucepan; bring to a boil, cover and simmer about 15 minutes until tender.
- Arrange salmon and green beans on a sheet pan. Drizzle with olive oil, lemon juice, garlic, dill and pepper.
- Bake 12–15 minutes, or until salmon reaches 145°F. Serve over quinoa.
Helpful tip: Salmon supplies heart-healthy omega-3 fats. Portion quinoa to fit the diabetes meal plan.
Recipe 03
Turkey, White Bean & Spinach Skillet
What you need
- 1 lb lean ground turkey
- 1 tbsp olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 can (15 oz) no-salt-added white beans, drained and rinsed
- 1 can (14–15 oz) no-salt-added diced tomatoes
- 3 cups baby spinach; 1 tsp Italian seasoning; black pepper
How to make it
- Warm olive oil in a large skillet. Cook onion for 3–4 minutes; add garlic and ground turkey.
- Break up turkey and cook until it reaches 165°F. Stir in beans, tomatoes, Italian seasoning and pepper.
- Simmer 8–10 minutes. Add spinach and stir until wilted.
Helpful tip: Make extra: leftovers reheat well for lunch the next day.
Recipe 04
Tuna & Chickpea Mediterranean Salad
What you need
- 2 cans (5 oz each) low-sodium tuna in water, drained
- 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
- 1 cucumber, chopped
- 2 tomatoes, chopped
- ¼ red onion, finely chopped
- 2 tbsp olive oil; juice of 1 lemon
- 2 tbsp chopped parsley or 1 tsp dried parsley; black pepper
How to make it
- Combine tuna, chickpeas, cucumber, tomatoes and onion in a large bowl.
- Whisk olive oil, lemon juice, parsley and pepper; toss with the salad.
- Serve over greens or with a small piece of whole-grain bread.
Helpful tip: Choose low-sodium tuna and rinse chickpeas to reduce salt.
Recipe 05
Hearty Lentil & Vegetable Soup
What you need
- ¾ cup dry brown or green lentils, rinsed
- 1 tbsp olive oil
- 1 onion, diced; 2 carrots, sliced; 2 celery stalks, sliced
- 2 garlic cloves, minced
- 1 can (14–15 oz) no-salt-added diced tomatoes
- 4 cups unsalted or low-sodium vegetable broth
- 1 tsp dried thyme; 2 cups chopped kale or spinach; lemon
How to make it
- In a pot, cook onion, carrots and celery in olive oil for 5 minutes. Add garlic and thyme; stir for 30 seconds.
- Add lentils, tomatoes and broth. Bring to a boil, then simmer covered 25–35 minutes, until lentils are tender.
- Stir in kale or spinach until wilted. Finish with lemon juice and black pepper.
Helpful tip: Freeze extra portions. Pair with an egg or a small serving of chicken if more protein is needed.
Recipe 06
Greek Chicken & Cucumber Bowls
What you need
- 1¼ lb boneless, skinless chicken breast, cut into strips
- ¾ cup dry brown rice or quinoa
- 1 cucumber, diced; 2 tomatoes, chopped
- 2 cups chopped romaine lettuce
- ½ cup plain low-fat Greek yogurt
- 1 lemon; 1 tbsp olive oil; 1 tsp oregano; 1 minced garlic clove; black pepper
How to make it
- Cook brown rice according to package directions (or quinoa, about 15 minutes).
- Toss chicken with olive oil, oregano, garlic and pepper. Cook in a skillet 7–10 minutes, until it reaches 165°F.
- Mix yogurt with lemon juice and a little water to make a sauce. Build bowls with grains, lettuce, tomatoes, cucumber, chicken and sauce.
Helpful tip: Keep grain portions moderate; add extra vegetables to fill the bowl.
Recipe 07
Tomato-Garlic Cod with Chickpeas
What you need
- 4 cod fillets (about 4–5 oz each)
- 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
- 1 can (14–15 oz) no-salt-added diced tomatoes
- 2 cups zucchini, chopped
- 1 tbsp olive oil
- 2 garlic cloves, minced; 1 tsp dried basil; 1 lemon; black pepper
How to make it
- Heat oven to 400°F. In a baking dish, combine chickpeas, tomatoes, zucchini, olive oil, garlic, basil and pepper.
- Nestle cod into the vegetables. Squeeze half a lemon over the fish.
- Bake 15–20 minutes, until cod reaches 145°F and vegetables are tender. Finish with remaining lemon.
Helpful tip: A complete, low-effort dinner with fish, vegetables and fiber-rich beans.
Want more ideas?
Trusted places for more recipes.
These sites offer searchable collections, including heart-healthy and diabetes-friendly options.
Especially important after surgery
Food is part of recovery.
Because Dan Freeburg is healing from heart surgery and has diabetes, a few details matter more than they might for someone simply trying to eat healthier.
Follow the hospital team's instructions first. Ask whether there are specific limits on sodium, fluids, or certain foods, and whether a dietitian can help plan meals.
🍗 Eat enough protein.
Your body needs fuel and protein to heal. This is not the time for a crash diet.
🧂 Go easier on salt.
Processed meats, canned soups and packaged foods can contain a lot of sodium. Check labels and follow your team's limits.
🍎 Keep an eye on blood sugar.
Whole grains and fruit are healthy, but carbohydrates still affect diabetes. Follow your glucose and medication plan.
❤️ Keep taking prescribed medications.
Eating well helps protect the heart, but it does not replace medicines, follow-up appointments or cardiac rehabilitation.
Where to begin
Start with just three changes.
Don't try to be perfect. Try to be consistent.
01
Add vegetables to dinner.
Fresh or frozen—just make them part of the meal.
02
Switch butter for olive oil.
A simple change for everyday cooking.
03
Choose fish or chicken more often.
Have red and processed meat less frequently.
“The goal isn't to eat perfectly. It's to give your heart a little more help, one meal at a time.”