Told to eat Mediterranean? Here is your first month, planned: the fridge, the shopping and the dinners.

What you get, instantly after checkout:

• Three fridge sheets: every day, a few times a week, and now and then.
• 122 foods, worked out: calories, protein, fiber, saturated fat and sodium per serving, from USDA data.
• Four weeks of dinners: with a shopping list for each week, sorted by aisle.
• 40 recipes for two: breakfasts, lunches, dinners and snacks, with the numbers per serving.
• Easy changes: six swaps, eating-out cards and a cost-per-serving calculator.
• 73-page fillable PDF e-book: print it, or type into it on screen; the calculations work in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit.
• Free bonus: an online edition of the same e-book for any phone, tablet or computer.

Digital product: a fillable PDF download plus online access. Nothing is shipped. One payment, no subscription. 60-day money-back guarantee. An educational and organizational tool, not medical advice.