Apo(b)/cholesterol lowering 🇬🇷 GREEK PROTEIN MEZE POWER BOWL

(5 meals; ~650–725 calories, 55–70 g protein, 22–30 g fiber, <3 g sat fat, low carb) This version uses: ✔ Lentils + chickpeas + soy → LDL receptor upregulation → ApoB ↓ ✔ Olive oil, nuts, seeds → cardioprotective fats (MUFA/PUFA) ✔ Greek herbs (oregano, dill, garlic, lemon) → anti-inflammatory, insulin sensitizing ✔ No feta, no lamb, no yogurt sauces → ultra-low saturated fat ✔ Vegetable density + legumes → massive fiber → ApoB ↓

ApoB Impact ⭐⭐⭐⭐⭐ Ultra-strong

🌱 INGREDIENTS (5 MEALS) Proteins: 2 blocks extra-firm tofu, pressed & cubed 1.5 cups dry green lentils 1 can no-salt chickpeas, rinsed 1 cup frozen edamame (or sub cannellini beans)

Vegetables: 1 large eggplant, cubed 1 large red bell pepper, sliced 1 large zucchini, sliced 1 large red onion, wedges 1 large English cucumber, chopped 1 pint cherry tomatoes, halved 1 bag (6–8 cups) baby spinach 4 cloves garlic, minced Zest + juice of 2 lemons

Healthy Fats: ½ cup pistachios (or walnuts) 10 tbsp ground flaxseed Extra virgin olive oil – 1 tbsp per meal (added fresh)

Greek Herb & Spice Profile (heart-healthy): 2 tsp dried oregano 1 tsp thyme 1 tsp smoked paprika 1 tsp ground coriander ½ tsp cinnamon (classic Greek savory touch) Black pepper Salt (optional)

🔪 COOKING INSTRUCTIONS:

1. Cook the lentils (Greek lemon style) Rinse 1.5 cups green lentils. Add to pot with 4 cups water, garlic, oregano, thyme, black pepper. Simmer 20–25 min until tender but intact. Drain excess water. Stir in lemon zest + lemon juice.

*This becomes your protein-dense fiber base.

1. Bake the tofu Toss tofu cubes with: Oregano Smoked paprika Coriander Black pepper Lemon zest

Bake at 425°F for 25 minutes, flipping halfway.

1. Roast Greek vegetables On 2 sheet pans combine: Eggplant Bell pepper Zucchini Red onion

Season with: Oregano Thyme Smoked paprika Garlic

Optional light olive-oil spray

Roast at 425°F for 30 minutes, until caramelized.

1. Wilt spinach Add spinach to skillet with 2 tbsp water. Wilt 2–3 minutes. Squeeze out excess moisture.

2. Assemble bowls (5 containers) Each container gets: ~¾ cup lemon-herb lentils ⅕ baked Greek tofu ⅕ roasted vegetables ⅕ chickpeas ⅕ edamame Handful wilted spinach 2 tbsp pistachios 2 tbsp ground flaxseed

Add 1 tbsp olive oil at eating time

Optional garnish: fresh dill, parsley, extra lemon

Result: a Mediterranean mezze bowl without the saturated fat bomb.

Why it works: Lentils + soy protein → enhanced LDL clearance

Fiber + plant sterols → ↓ cholesterol absorption

Olive oil replaces dairy fats → preserves HDL, lowers ApoB