Nutrition Infographic: High-Protein Mediterranean Diet Pyramid

Educational infographic poster titled "High-Protein Mediterranean Diet Pyramid" in portrait layout, with sharp readable text labels, clean hierarchy, and spacious composition. Central visual: a large Mediterranean diet pyramid with 6 numbered tiers, each tier clearly separated and connected by upward sequence numbers and subtle arrows guiding the eye from base to top. Include a small side panel labeled as an example macro/calorie breakdown, clearly marked as illustrative only. Visual style: minimal flat design, minimal monochrome palette using charcoal, soft gray, off-white, and one muted accent gray for emphasis; calm, modern, editorial mood; magazine-grade editorial illustration, vector-clean lines, no photographic textures.

1. heading: "Daily Foundation"; caption: "Base meals on vegetables, legumes, whole grains, olive oil, and water."; visual: wide bottom tier of the pyramid showing grouped icons of leafy greens, tomatoes, cucumbers, lentils, chickpeas, oats, brown rice, a whole-grain loaf slice, an olive oil bottle, and a water glass; add tiny plate and bowl symbols to suggest everyday meals.

2. heading: "Protein-Rich Core"; caption: "Prioritize fish, Greek yogurt, eggs, tofu, and beans for higher protein intake."; visual: second tier with larger protein-forward icons including salmon fillet, sardines tin, Greek yogurt bowl, two eggs, tofu cubes, white beans, and chicken breast; include small protein dot markers beside each food icon.

3. heading: "Fruits and Extras"; caption: "Add fruit, nuts, seeds, and herbs in balanced portions."; visual: third tier with apples, berries, figs, almonds, walnuts, pumpkin seeds, basil, and parsley; use small scatter arrangement with tidy line dividers.

4. heading: "Moderate Dairy"; caption: "Use cheese and yogurt moderately within balanced meals."; visual: fourth tier showing a small cheese wedge, plain yogurt cup, and kefir glass; include portion cue circles and a subtle moderation bar.

5. heading: "Occasional Red Meat"; caption: "Keep red meat and processed meat limited and less frequent."; visual: fifth tier with small icons of lean beef slice and a crossed-lightly sausage symbol to indicate limited frequency, not prohibition; include a tiny calendar icon with sparse marked days.

6. heading: "Top Tier Treats"; caption: "Sweets and refined foods belong at the smallest, occasional tier."; visual: apex tier with minimal icons of pastry, cookie, and soda glass rendered smaller than all other foods; use faint dotted outline to emphasize occasional use.

7. heading: "Example Macros"; caption: "Illustrative example: protein, carbs, fats, and calories for one day."; visual: side callout box clearly labeled "Example" containing a simple donut chart and 4 horizontal bars with exact text labels: "Protein 30%", "Carbs 40%", "Fat 30%", "Calories 2200"; add a tiny note inside the panel: "Illustrative only".

8. heading: "Meal Pattern"; caption: "Build each meal around plants first, then add a strong protein source."; visual: bottom footer strip with a divided plate diagram showing half vegetables, one quarter whole grains, one quarter protein, plus a spoon of olive oil; arrows connect this plate back to tiers 1 and 2.

Connect all tiers with centered sequence numbers "1" through "6" on the pyramid itself, thin upward arrows along both sides, and dotted guide lines from the pyramid to the "Example" macro panel and the meal plate footer. Keep all icons geometric, crisp, and highly legible. Do not include medical claims or weight-loss messaging. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no watermarks Illustrative macros / calories — clearly labeled "example". No medical or weight-loss claims.