Mediterranean Diet Meal Plan — 30 Days + Recipes + Grocery Lists

Full 30-day Mediterranean diet meal plan: daily menu + 60+ recipes + 4-week grocery lists + FAQ + progress tracker. Uncompressed: 155 KB, 11 files.

★ CONTENTS:
• meal_plan_30days.md (35 KB) — detailed 30-day plan with breakfast, lunch, dinner, and snacks
• meal_plan_30days.json (46 KB) — same plan in JSON for app import
• recipes.md (21 KB) — 60+ recipes with ingredients and instructions
• recipes.json (28 KB) — recipes in JSON
• grocery_lists.md — 4-week grocery lists (~3000-3500₽/week)
• intro_guide.md — Mediterranean diet introduction
• FAQ.md — 15+ frequently asked questions
• 30_day_progress.md — progress tracker (weight, measurements, mood)
• macro_tracker_template.md — macronutrient tracker template
• substitution_table.md — food substitution table
• README.md — overview and navigation

★ WHO IS THIS FOR:
• Anyone wanting to eat healthy
• Mediterranean cuisine lovers
• Those planning a month-long meal plan
• Athletes and fitness enthusiasts

★ HOW TO USE:
1. Unzip the archive
2. Start with README.md and intro_guide.md
3. Follow meal_plan_30days.md each day
4. Use grocery_lists.md for shopping
5. Track progress in 30_day_progress.md