WHO endorses Gilead's Yeztugo for HIV prevention
Announced at the 13th International AIDS Society Conference (IAS 2025) on HIV Science, in Kigali, Rwanda, the policy sees injectable lenacapavir – known under the brand name Yeztugo – added to the world's arsenal of tools endorsed by the WHO to curb HIV cases and end the epidemic.
Lenacapavir was first approved in 2022 under the brand name Sunlenca for the treatment of HIV infection in adults with multi-drug resistance. An injectable version of lenacapavir given twice a year was approved by the US Food and Drug Administration (FDA) last month, licensed as a pre-exposure prophylaxis (PrEP) option for HIV prevention.
The approval of Yeztugo was hailed as a historical breakthrough by HIV experts and charities. The Elton John AIDS Foundation commented that the drug 'will fundamentally bend the curve of new HIV infections'.
The WHO says that the vaccine offers a highly effective, long-acting alternative to daily oral pills and other shorter-acting options. Data reported by Gilead from a Phase III trial showed that Yeztugo led to a 96% reduction in the risk of acquiring HIV. The more accessible dosing will also improve adherence and stigma, meaning more people are likely to take the drug.
WHO Director-General Dr Tedros Adhanom Ghebreyesus said: 'While an HIV vaccine remains elusive, lenacapavir is the next best thing: a long-acting antiretroviral shown in trials to prevent almost all HIV infections among those at risk.
'The launch of WHO's new guidelines, alongside the FDA's recent approval, marks a critical step forward in expanding access to this powerful tool. WHO is committed to working with countries and partners to ensure this innovation reaches communities as quickly and safely as possible.'
GlobalData analysts stated that the approval of Yeztugo is a 'momentous step in improving PrEP options available for people vulnerable to contracting HIV'.
However, a potential barrier to its global uptake could be cost, with the US list price for Yeztugo sitting at $28,218 per year for each patient. For comparison, GSK's Apretude – the only other injectable PrEP therapy available in the US – costs $22,000 per year, though this is given monthly. The amount of foreign aid that supports Yeztugo's rollout in Africa will therefore impact its availability.
Despite scientific breakthroughs such as Yeztugo, the WHO's recommendation comes at a time of concern from public health experts about the impact of foreign aid cuts on HIV cases. Research suggests that cuts in funding made by US President Donald Trump are set to increase transmission rates in Africa. Clinical trial operations, diagnostic testing, and drug availability have already been impacted.
The US President's Emergency Plan for AIDS Relief (PEPFAR), which invested significant amounts of money into HIV prevention and treatment last year, has had its funding pulled by the Trump administration.
A report by UNAIDS predicts that six million new HIV infections and four million AIDS-related deaths could occur between 2025 and 2029 if US-supported HIV treatment and prevention services collapse.
The WHO itself has been searching for funding recently, after Trump said the US – historically the largest contributor to the organisation – would stop sending money. Member states of the organisation agreed earlier this year to pay 20% more in membership fees to stopgap the US funding shortfall, though WHO's overall budget for 2026-2027 will be lower than that for 2024-2025.
"WHO endorses Gilead's Yeztugo for HIV prevention" was originally created and published by Pharmaceutical Technology, a GlobalData owned brand.
The information on this site has been included in good faith for general informational purposes only. It is not intended to amount to advice on which you should rely, and we give no representation, warranty or guarantee, whether express or implied as to its accuracy or completeness. You must obtain professional or specialist advice before taking, or refraining from, any action on the basis of the content on our site.
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30 Day High-Protein, High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD The Mediterranean diet as a health intervention stemmed from research conducted in the 1950s that analyzed the eating patterns and health outcomes of adults living in various regions of the world. The researchers discovered that people living in the Mediterranean region had lower rates of heart disease at follow-up. Though the name has stuck around, the current definition of the Mediterranean diet is more defined by general eating patterns rather than cuisines of specific countries. After all, the Mediterranean is a vast region that includes 22 countries spanning three continents. The Mediterranean diet as we know it now emphasizes a high intake of plant-based foods, such as legumes, whole grains, fruits and vegetables, as well as a wide variety of protein sources, fish and healthy fats. This flexible eating style encourages cooking more meals at home and limits ultra-processed foods, refined grains and excess added sugar. Following the Mediterranean diet is linked to a reduced risk of heart disease, lower rates of obesity, improved blood sugar levels and better cognitive function. This high-protein, high-fiber Mediterranean plan follows the principles of this nutrient-rich eating pattern while including at least 90 grams of protein and 30 grams of fiber per day. You'll find three different calorie levels to choose from and meal-prep tips at the beginning of each week. This 30-day plan can work for most people—check it out! Week 1 Meal-Prep Tips: Make High-Protein PB&J Baked Oats to have for breakfast throughout the week. Store individual portions in the freezer to maintain freshness. Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5. Make High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week. Day 1 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (435 calories) 1 serving Lemony-Garlic Pan-Seared Salmon 1 serving Green Bean Caesar Salad Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,801 calories, 75g fat, 102g protein, 206g carbohydrate, 38g fiber, 1,129mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 2 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (493 calories) 1 serving Marry Me White Bean & Spinach Skillet Daily Totals: 1,801 calories, 79g fat, 91g protein, 192g carbohydrate, 36g fiber, 1,692mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 3 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (392 calories) 1 serving Spicy Chicken & Cabbage Stir-Fry Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,802 calories, 69g fat, 122g protein, 186g carbohydrate, 32g fiber, 1,702mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch. Day 4 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (639 calories) 1 serving Roasted Broccoli & Kimchi Rice Bowl Daily Totals: 1,816 calories, 76g fat, 95g protein, 212g carbohydrate, 30g fiber, 1,459mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 5 Breakfast (488 calories) 1 serving High-Protein PB&J Baked Oats ½ cup low-fat plain kefir A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Bean Casserole to have for lunch on Days 6 and 7. Daily Totals: 1,816 calories, 71g fat, 104g protein, 205g carbohydrate, 35g fiber, 1,949mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange. Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 large pear to lunch. Day 6 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ½ cup low-fat plain kefir Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,824 calories, 80g fat, 92g protein, 200g carbohydrate, 36g fiber, 1,904mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 7 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ⅓ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (492 calories) 1 serving Pesto Chicken Quinoa Bowls 1 serving Cacio e Pepe Kale Salad Daily Totals: 1,807 calories, 85g fat, 90g protein, 185g carbohydrate, 32g fiber, 2,222mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to P.M. snack. Week 2 Meal-Prep Tips: Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 9 through 12. Make Trail Mix Energy Bites to have as a snack throughout the week. Day 8 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (450 calories) 1 serving No-Chicken Salad Sandwich ¼ cup blueberries P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (414 calories) 1 serving High-Protein Pasta with Peas Daily Totals: 1,814 calories, 71g fat, 92g protein, 219g carbohydrate, 34g fiber, 1,183mg sodium. Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup yogurt at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 9 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (627 calories) 1 serving Salmon Salad with Crispy White Beans Daily Totals: 1,812 calories, 91g fat, 99g protein, 155g carbohydrate, 38g fiber, 1,759mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 10 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (95 calories) 1 medium apple Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (629 calories) 1 serving Sheet-Pan Chicken with White Beans & Mushrooms Daily Totals: 1,801 calories, 93g fat, 97g protein, 168g carbohydrate, 38g fiber, 1,672mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack. Day 11 Breakfast (368 calories) 1 serving 10-Minute Spinach Omelet 1 cup blackberries ½ cup low-fat plain kefir A.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (567 calories) 1 serving Panzanella with Burrata & Tuna Daily Totals: 1,796 calories, 92g fat, 104g protein, 148g carbohydrate, 31g fiber, 2,019mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 12 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (416 calories) 1 serving High-Protein Grilled Chicken Salad Daily Totals: 1,802 calories, 98g fat, 102g protein, 150g carbohydrate, 33g fiber, 1,738mg sodium. Make it 1,500 calories: Change A.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers and omit P.M. snack. Make it 2,000 calories: Add 1 medium banana to lunch and add a 1-oz. slice whole-wheat baguette to dinner. Day 13 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (541 calories) 1 serving High-Protein Lemon Chicken Orzo Daily Totals: 1,804 calories, 81g fat, 112g protein, 170g carbohydrate, 39g fiber, 1,611mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 14 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (529 calories) 1 serving Creamy Caramelized Cauliflower Pasta Daily Totals: 1,785 calories, 81g fat, 96g protein, 192g carbohydrate, 36g fiber, 1,411mg sodium. Make it 1,500 calories: Omit pear at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Week 3 Meal-Prep Tips: Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on Days 16 through 19. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 16 through 19. Make Pizza Pistachios to have as a snack for the rest of the month. Day 15 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (599 calories) 1 serving Cucumber-Avocado-Tomato Sandwich ½ cup nonfat plain strained (Greek-style) yogurt P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (514 calories) 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad Daily Totals: 1,796 calories, 98g fat, 100g protein, 143g carbohydrate, 44g fiber, 2,145mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 16 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (499 calories) 1 serving Creamy Garlic-Parmesan Butter Beans Evening Snack (95 calories) 1 medium apple Daily Totals: 1,800 calories, 73g fat, 96g protein, 199g carbohydrate, 35g fiber, 1,917mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 17 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (459 calories) 1 serving Garlic-Thyme Chicken with Green Beans & Rice Evening Snack (73 calories) ¾ cup cherries Daily Totals: 1,820 calories, 79g fat, 106g protein, 186g carbohydrate, 30g fiber, 1,552mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 18 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,786 calories, 71g fat, 112g protein, 187g carbohydrate, 36g fiber, 1,704mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 serving Citrus-Argula Salad to dinner. Day 19 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (412 calories) 1 serving Chicken Parmesan Casserole Evening Snack (97 calories) 1 cup cherries Meal-Prep Tip: Reserve 2 servings Chicken Parmesan Casserole to have for lunch on Days 20 and 21. Daily Totals: 1,797 calories, 77g fat, 94g protein, 199g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup low-fat plain kefir to evening snack. Day 20 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (458 calories) 1 serving Kale & Lentil Stew with Mashed Potatoes Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,791 calories, 67g fat, 91g protein, 223g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and change P.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Day 21 Breakfast (426 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium blackberries A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (542 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette Evening Snack (131 calories) 1 large pear Daily Totals: 1,790 calories, 85g fat, 100g protein, 171g carbohydrate, 33g fiber, 2,101mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Change A.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Week 4 Meal-Prep Tips: Make High-Protein Anti-Inflammatory Veggie Soup to have for lunch on Days 23 through 26. Day 22 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (80 calories) ½ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (441 calories) 1 serving Sheet-Pan Teriyaki Salmon with Green Beans Daily Totals: 1,776 calories, 77g fat, 98g protein, 191g carbohydrate, 39g fiber, 1,166mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 23 Breakfast (425 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium orange A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (528 calories) 1 serving Lemon & Dill Chicken 1 serving Quinoa Salad with Feta, Olives & Tomatoes Daily Totals: 1,804 calories, 88g fat, 108g protein, 157g carbohydrate, 30g fiber, 2,010mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 24 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (180 calories) 1 ¼ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (473 calories) 1 serving Spinach & Artichoke–Stuffed Butternut Squash Daily Totals: 1,816 calories, 83g fat, 94g protein, 201g carbohydrate, 34g fiber, 1,486mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 25 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,801 calories, 84g fat, 100g protein, 172g carbohydrate, 38g fiber, 2,262mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup low-fat plain kefir. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack. Day 26 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Dinner (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Evening Snack (95 calories) 1 medium apple Meal-Prep Tips: Reserve 2 servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 27 and 28. Daily Totals: 1,800 calories, 47g fat, 99g protein, 274g carbohydrate, 48g fiber, 1,486mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 27 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (540 calories) 1 serving High-Protein Caprese Chickpea Salad Daily Totals: 1,780 calories, 86g fat, 93g protein, 174g carbohydrate, 46g fiber, 2,253mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¾ cup low-fat plain kefir. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 28 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (62 calories) 1 medium orange Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (604 calories) 1 serving Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi Daily Totals: 1,809 calories, 69g fat, 94g protein, 224g carbohydrate, 36g fiber, 1,556mg sodium. Make it 1,500 calories: Change Breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and omit P.M. snack Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Week 5 Day 29 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (561 calories) 1 serving Pan-Seared Cod with Radish & Lentil Salad Daily Totals: 1,787 calories, 84g fat, 96g protein, 138g carbohydrate, 48g fiber, 2,033mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 30 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (419 calories) 1 serving Tofu Tacos 1 serving Spicy Cabbage Slaw Evening Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Daily Totals: 1,788 calories, 82g fat, 100g protein, 177g carbohydrate, 50g fiber, 1,759mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, feel free to mix and match meals if there's one you don't like, or browse some of our other Mediterranean diet recipes for additional inspiration. We aimed for at least 90 grams of protein and 30 grams of fiber per day, while capping sodium at 2,300 mg per day in accordance with the Dietary Guidelines for Americans. Can I eat the same breakfast or lunch every day? You can eat the same breakfast and lunch every day if you prefer. Most options are similar in calories, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two to meet your individual goals. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is fiber? Fiber is a type of indigestible carbohydrate found in plants. High-fiber foods include whole grains, legumes and nuts as well as many fruits and vegetables. Health Benefits of This Mediterranean Diet Plan High in Fiber: Each day provides at least 30 grams of fiber, with most days coming in higher than that. Fiber is a type of indigestible carbohydrate found in plants. Good sources of fiber include legumes, whole grains, nuts, seeds and most fruits and vegetables. Eating enough fiber has many health benefits and yet just 7% of adults in the United States hit the recommended Daily Value of 28 grams per day. A high-fiber diet may improve gut health, promote longevity, reduce cholesterol, lower body weight and reduce the risk of developing type 2 diabetes. Prioritizes Protein: We include at least 90 grams of protein per day, spread throughout the day's meals and snacks. While the Mediterranean diet doesn't necessarily emphasize protein, it's possible to get plenty of protein following this healthy eating style. To do this, we include a wide variety of protein sources, such as fish, legumes, nuts, whole grains, poultry and low-fat dairy. Because protein is the building block of our cells, it plays a role in every function of our body. Adequate protein intake is particularly important for cell growth and repair, as well as maintaining a well-functioning immune system. Follows the Mediterranean Diet: This 30-day plan follows the principles of the Mediterranean diet by prioritizing vegetables, whole grains, healthy fats and a wide variety of proteins, including fish and legumes. The Mediterranean diet is perhaps one of the most researched and well-regarded eating patterns. Research shows that people who follow the Mediterranean diet tend to live longer and have lower rates of obesity, heart disease, type 2 diabetes and cognitive decline. Read the original article on EATINGWELL
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- Yahoo
Zimbabwe steps up the fight against dramatic rise in drug abuse
Zimbabwe is in the grip of a growing crisis as substance abuse rips through communities, with young people in the eye of the storm. "The current situation is that we have 57 percent of all mental health institutions admissions being attributed to drug use," says Wilson Box, head of the Zimbabwe Civil Liberties and Drug Network – an organisation working in eight of the country's 10 provinces to raise awareness about the dangers of drug abuse. "In our communities you find that for every four houses, in one house there is drug peddling. Among these we also have new sedative substances in the form of illicit brews that are very potent and nobody really knows the content of these illicit brews.' Box adds that the problem shows no sign of slowing down. 'Smoking to survive': How Sierra Leone's youth got hooked on kush Personal struggles Many young people in the country say they turn to drugs because of personal difficulties, including unemployment and poverty. Tawanda Murepa, who leads the Young People Mental Health Trust in Harare, says that stigma remains a major issue, as it prevents young people from speaking openly about their problems and seeking help. He believes the best approach is to show them the dangers of drug use, but with care and understanding "Turning away once you have started will differ from person to person depending on a number of factors, such as the resilience of the person as based on their mindset, their genetics, the period of usage of the drug," he said. Despite major strides, Zimbabwe faces battle to end HIV for all "The amount and quality and quantity of drug as well as the damage caused and so on, all determine the level of dependency. So we say it is not good to start on drugs at all. We should just talk about how people should not start on drugs whatever problems they have in life." Tawanda also says that rehabilitation should be the final option for treatment. Once a person reaches that stage, the process can go either way – they may succeed or suffer a relapse. A journey to recovery However, there are success stories. Givas Chirinda is 26. He started using drugs in 2011 but has not used any substances for the past three years. Today, he helps other young people in Harare understand the risks of drug abuse. He encourages those already involved to stop, because, as he says, he knows it is possible. "You do not need to use threats or frightening language," he said. "Approach those who are using drugs by acknowledging the problem. If one used 10 stars [a drug measure] for example, talk to them and say OK, why not try and reduce to nine and lets see what happens and go down to. say, six and see what happens..." He believes the root cause behind drug use must also be addressed to prevent relapse. 'Most young people get into drugs due to idleness and unemployment," he said. "So if at all possible it is a good idea that young people are assisted to become engaged in self-help projects such as chicken rearing and goat keeping and so on... This would go a long way [towards] keeping them away from drugs, and give them a sense of purpose." Detox and aftercare Sister Hendrina Chitsama is a medical professional working in drug rehabilitation. She explains that many drug users try to quit on their own, without going through detox or proper treatment. "Detoxification is incredibly important and it's more than just a medical procedure – it is a psychological and emotional reset," she said. "After someone turns away from drugs, their body still carries an imprint of addiction. Detoxification helps cleanse the system but more crucially it opens the door to real healing. You cannot build a new foundation on a toxic residue. That is why detoxification is the starting line, not the finish line." Government roadmap With the drug problem worsening, Zimbabwean President Emmerson Mnangagwa this month launched a campaign to raise more than USD $77 million to fight drug and substance abuse. This follows the creation of a committee of officials to lead the response. The plan also includes identifying more than 60 centres across the country to support rehabilitation efforts. Zimbabwe abolishes death penalty two decades after last execution Stakeholders believe this campaign could make a real difference – if implemented well. They have stressed the need in Zimbabwe to strengthen law enforcement in order to break drug supply chains. Other measures being called for are improved rehab facilities – and to stop the practice of treating drug users alongside mental health patients – as well as tackling the stigma around addiction, training more health professionals in addiction management and the provision of detoxification medication.
Washington Post
8 hours ago
- Washington Post
Gazans are dying of hunger. Here's what happens to a starving human body.
Warning: This graphic requires JavaScript. for the best experience. Under near-total Israeli siege, the more than 2 million people in Gaza — including some 1 million children — face desperate and worsening hunger. Nearly 1 in 3 people are going multiple days without eating, according to the United Nations, and Gaza's few remaining hospitals are reporting rising deaths from malnutrition and starvation. Photos and videos from the territory show emaciated children with skin stretched tightly over bones and distended bellies. Story continues below advertisement Advertisement For months, aid groups had warned of the impending risk of famine as Israel heavily restricted the flow of U.N. supplies into Gaza. More than 100 humanitarian organizations issued a statement Wednesday describing 'mass starvation' in the territory. According to the Gaza Health Ministry, which is controlled by Hamas, more than 100 people have died of starvation since the beginning of the war. New fatalities are tallied each day. 'I don't know what you would call it other than mass starvation, and it's man-made, and that's very clear,' World Health Organization chief Tedros Adhanom Ghebreyesus said at a news conference Wednesday. Yazan, a malnourished 2-year-old Palestinian boy, at his family's damaged home in the Shati refugee camp in northern Gaza on Wednesday. (Omar Al-Qattaa/AFP/Getty Images) Some 6,000 trucks carrying food, water and supplies from the U.N. sit outside Gaza. According to the U.N., Israel has barred the convoy from entering the enclave. In a briefing with reporters Wednesday, an Israeli military official said there was a 'lack of food security inside Gaza,' but said the U.N. was failing to deliver aid. 'There is no limit. The crossings are open — just bring the trucks and take the aid,' the official said, speaking on the condition of anonymity, in line with the rules of the briefing. Story continues below advertisement Advertisement 'The Israeli authorities are the sole decision-makers on who, how and how much aid enters the Gaza Strip, and the type of supplies that are allowed in,' U.N. spokesman Stéphane Dujarric said in a briefing Wednesday, adding that drivers need multiple access approvals from Israeli forces and must wait for a pause in the bombing. As hunger sets in, the toll on the human body is evident. The younger the person, the greater the impact. 1 Energy Brain Glucose Food Liver Brain Energy Glucose Food Liver Brain Energy Glucose Food Liver Brain Energy Glucose Food Liver 2 Energy Brain Glucose Food Liver Fat Brain Energy Glucose Food Liver Fat Brain Energy Glucose Food Liver Fat Brain Energy Glucose Food Liver Fat People get energy primarily by turning carbohydrates into glucose, which is processed in the liver and distributed throughout the body, especially to the brain. After exhausting its glucose reservoir, the body starts getting energy from fat. But if the body is not getting sufficient sustenance, it then burns protein from muscles to get energy, eventually becoming unable to deliver essential nutrients to vital organs and tissues. For children, this happens more quickly because they have fewer reserves and need more energy to grow. As a consequence, muscles start shrinking and organs stop functioning properly; the body can't regulate temperature; skin goes pale and gums may start bleeding. The immune system loses its ability to repair wounds and fight infections such as those causing diarrhea, which can create a vicious cycle that further deprives the body of nutrients. The digestive system is one of the first to shut down, resulting in decreased production of stomach acid, chronic inflammation, shrinking of the stomach and a loss of appetite. If food becomes available again, it will need to be introduced slowly, ideally in a hospital setting. The heart shrinks, which decreases blood flow, slows the heart rate and lowers blood pressure. Eventually, the heart can fail. Breathing slows and lung capacity wanes. Eventually, respiratory function can fail. As the brain is deprived of energy and essential nutrients, apathy, exhaustion and irritability ensue. Children need more energy than adults to develop their brains, making them more vulnerable to a lack of nutrients, which can hamper their ability to learn later in life. Although Gazans have struggled with hunger throughout much of the war, conditions have been particularly dire since March, when Israel ended a six-week ceasefire, during which more aid was allowed into the territory, and reimposed a blockade. Beginning in late May, U.N. humanitarian efforts were replaced by the Gaza Humanitarian Foundation, an Israeli- and U.S.-backed aid distribution system. Critics have warned that the foundation — which is registered as a nonprofit but is backed by entities hoping to profit from the relief effort — transports inadequate aid to Palestinians under a flawed setup that forces them to risk their lives for provisions. In the military zones where the GHF operates, stampedes regularly break out among Palestinians scrambling for aid, and Israeli forces have repeatedly opened fire near GHF distribution warehouses. According to the Gaza Health Ministry, Israeli troops have killed more than 1,000 people scrambling for aid from the GHF. The GHF has also been plagued by financial difficulties, limiting the number of supplies it has brought into the enclave. An average of 28 aid trucks enter Gaza each day, according to Amnesty International, down from 500 to 600 before the war. Around 80 percent of those who have died of starvation since the beginning of the war were children, according to UNICEF. Five thousand children were treated for malnutrition during a two-week period in July, UNICEF official Edouard Beigbeder said in a statement Thursday. By mid-August, Gaza could run out of the specialized medicine used to treat severely malnourished children, Reuters reported. Hidaya cradles her sick 18-month-old son Mohammed inside their tent in the Shati refugee camp. (Omar Al-Qattaa/AFP/Getty Images) Naima Abu Ful with her son Yazan. (Jehad Alshrafi/AP) Samah Matar and her son Youssef. (Mahmoud Issa/Reuters) Doctors and nutrition experts say the children who survive the lack of nourishment — and the ongoing bombing, infectious diseases and psychological trauma — are often condemned to face a lifetime of health woes. Malnutrition can rob them of the ability to fully develop their brains and bodies. Many will be shorter and physically weaker as a result. Story continues below advertisement Advertisement 'At the simplest level, if you have impaired nutrition and growth, your brain stops growing,' said Zulfiqar Bhutta, a physician and chair of global child health at the Hospital for Sick Children in Toronto. The babies who survive face severe risks tied to malnutrition. baby1 Eyesight Eyesight Eyesight baby2 Micronutrients are fundamental for development. For instance, without enough vitamin A — found in eggs, fish and vegetables — children in Gaza risk developing poor eyesight. A lack of zinc makes it hard for children to put on weight. Insufficient iron, most easily absorbed from meat, saps energy and affects the ability to concentrate. Children who don't consume micronutrients will develop weaker immune systems, leaving them more susceptible to infections that could cause diarrhea, pneumonia and fevers. Malnourishment can also stunt physical growth in the long term. Israel indicated Friday that it would allow foreign nations to airdrop supplies into Gaza, according to Israel army radio. Airdrops, however, are far from sufficient for Gaza's population: Each plane carries less than what a single truck can bring into Gaza by land, and the drops pose dangers to those on the ground. Story continues below advertisement Advertisement As starvation grows, the horrors of social decay — as parents make choices about whom to feed or what to sell to survive — will not soon abate, even if the war were to end, said Alex de Waal, executive director of the World Peace Foundation at Tufts University and author of 'Mass Starvation: The History and Future of Famine.' 'Unlike shooting or bombing, if killing stops, the dying won't stop. It'll still continue for some time,' de Waal said. 'Starvation in war like this is a massacre in slow motion.'
