The Mediterranean Diet: The Complete Guide for Beginners - Quick & Easy Recipes for Busy People + 4 Week Meal Plan

By Beata Sherman

Being diagnosed with lifelong medical conditions such as cardiovascular problems or diabetes, etc that could have been prevented by a healthy diet?

Compromising on your quality of life due to obesity or other weight-related issues?

Seeing your family and loved ones fall into the abyss of health complications caused by unhealthy diets?

Many are turning to the Mediterranean diet as their solution for a healthy and sustainable way of eating to optimize their health, fitness, and quality of life.

As of 2021, the Mediterranean diet was listed as the Best Overall Diet in the U.S. News & World Report for the third consecutive year. In addition, it also topped the list for Best Diets for Healthy Eating, Easiest Diets to Follow, Best Diets for Diabetes, and Best Plant-Based Diets.

The Mediterranean diet follows a lifestyle rather than being a set of restrictive diet instructions. The basis of the diet is from research that studied the people living in countries near the Mediterranean Sea who live longer and with a lower inclination to suffer from diseases like cancer and heart disease. Hence, the benefits of following the Mediterranean Diet can include weight loss, improve brain and heart health, cancer prevention as well as control and prevention of diabetes.

If you are considering making the switch to the Mediterranean diet but aren't sure how to go about it, the Mediterranean Diet Cookbook for Beginners will make the transition a smooth and enjoyable one for you.

 

Click "Buy now", and let your journey to rejuvenation and longevity begin!

• Language: English
• Publisher: Beata Sherman
• Release date: Mar 9, 2021
• ISBN: 9781386040316

Book preview

Table of Contents

BREAKFAST

01. Mango and Spinach Bowls

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Nutrition Values: calories 211, fat 4.5, fiber 6.5, carbs 10.2, protein 3.5

02. Oregano Quinoa and Spinach Muffins

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Nutrition Values: calories 267, fat 11.2, fiber 2.3, carbs 8.5, protein 4.5

03. Apricots Couscous

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Nutrition Values:calories 617, fat 44, fiber 7.1, carbs 52.3, protein 10.2

04. Tapioca Pudding

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Nutrition Values: calories 361, fat 28.5, fiber 2.7, carbs 28.3, protein 2.8

05. Greek Beans Tortillas

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Nutrition Values:calories 673, fat 14.9, fiber 23.7, carbs 75.4, protein 39

06. Baked Cauliflower Hash

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Nutrition Values:calories 367, fat 14.3, fiber 3.5, carbs 16.8, protein 12.2

SEAFOOD

07. Grilled Barbecued Lemon Garlic Prawns

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08. Seafood with Fennels Olives

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09. Mussels spiced with lemon, speck and lemon

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10. Mussels with garlic thyme bread crumbs

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11. Fish in Arabian Herb Sauce

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12. Fish Pockets with Veggies

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13. Italian Anchovy Squid Prawn stew

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14. Grilled Marron and Fresh Avocado Salad

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15. Baked Blue Eye Fillet and Anchovies

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POULTRY

16. Mediterranean Chicken And Salsa

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Nutrition Values:calories 300, fat 3, fiber 4, carbs 6, protein 7

17. Roasted Chicken and Mushrooms

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Nutrition Values:calories 290, fat 5, fiber 3, carbs 6, protein 7

18. Preparation time: 5 minutes

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Nutrition Values:calories 292, fat 16.7, fiber 8.6, carbs 24.8, protein 14.4

MEAT

19. Mouth Watering Lamb Wetly String Beans (Arni me Fasolakia)

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20. Tasty Brussels Sprouts Hash

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MAIN DISH

21. Mustard Chicken Thighs

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22. Baked Breaded Chicken

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23. Turkey Bacon & Broccoli Pancakes

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24. Zucchini Noodles with Turkey & Bolognese Sauce

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25. Spanish Chicken with TomateSofrito Sauce

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26. Baby Spinach and Cheese Stuffed Chicken Breasts

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SIDE DISH

27. Dill Beets Salad

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28. Pesto Broccoli Quinoa

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Nutrition Values:calories 181, fat 3.4, fiber 3.2, carbs 8.6, protein 7.6

29. Cheesy Peas Mix

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Nutrition Values: calories 273, fat 11, fiber 3.4, carbs 7.6, protein 4.9

30. Cheesy Potato Mash

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Nutrition Values: calories 243, fat 14.2, fiber 1.4, carbs 3.5, protein 1.4

31. Rice, Peppers and Onions Mix

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32. Lemony Barley and Yogurt

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Nutrition Values:calories 263, fat 9, fiber 11.4, carbs 17.4, protein 6.5

SOUPS AND STEWS

33. Flounder and Potato Soup

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34. Chicken Sausage Soup

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VEGETABLES

35. Roasted Broccoli with Olive and Capers

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Nutrition Values:calories 90, fat 7, fiber 3, carbs

Reviews for The Mediterranean Diet

[Farcasescu Roxana · Rating: 3 out of 5 stars]

Amazing recipes, but no pictures :( so I am not feeling motivated enough at the moment to try those.