Answer
Oily fishes like salmon, mackeral, sardines, and tuna. (You can make a light curry of it or bake it or steam the fish with veggies)
Vegetables, beans, legumes, low GI fruits, and whole-grains. Plus nuts, seeds, herbs, and spices.
Eat more plant based diet. Restrict red meat, and eat poultry, seafood, egg moderately. Replace refined carbs with whole-grains. Cook all the meals in extra virgin olive oil.
Additionally, cook in whatever way you like just keep the above ingredients in view. And along with the above mentioned healthy diet include a 60 minutes walk daily. All the best.
App Mediterranean diet ko follow keray aur exercise keray In Sha Allah app acha mehsoos keray gay.