Mediterranean Diet Meals Prep for Every Day: 200 Easy and tasty Recipes for any Meals Prep; Breakfast, Brunch, Lunch and Dinner to eat Healthy and Lose Weight

By George Monaco

Take Your Culinary Experience to the Next Level and Bring the Flavors and Vitality of the Mediterranean Into Your Kitchen With This Massive Mediterranean-Themed Cookbook!

 

Have you been rotating the same meal for years and are looking for something fresh and new to stimulate your palate in novel ways? Are you tired of sacrificing flavor and taste to stick with a diet that is supposed to help you keep your weight under control?

 

If any of the above questions sound like what you need help with, then this cookbook is for you.

 

In this massive cookbook, George Monaco makes it easy for you to eat healthy Mediterranean meals throughout the week no matter how busy you are with fresh and simple dishes. Each recipe is packed with tons of lean proteins, clean carbs, and heart-healthy oils that make for light meals full of aromatic spice and zesty flavors that are filling and nourishing.

 

In The Mediterranean Diet Meal Prep for Every Day, you'll find:

• Mediterranean diet prep guide: All you need to know about how the Mediterranean diet can help you live a healthier life is contained in this cookbook, from losing weight to making this diet work for you
• Easy-to-source ingredients: Each recipe in this cookbook has easily accessible ingredients you can find at any grocery shop or farmer's market near you
• Detailed cooking instructions: Take the guesswork out of preparing amazing meals with step-by-step preparation instructions that are easy to follow
• Tons of scrumptious meals: Unlock over 200 of the best recipes the Mediterranean has to offer, from breakfast and brunches to lunches and dinners, you'll never run out of food ideas again
• ...and more!

From your kitchen to the dining table in way less time than traditional cooking, this cookbook is packed with beginner-friendly recipes that will blow your taste buds to smithereens and impress your family and guests while shrinking your waistline a keeping you in great health!

 

Ready to change your regular meals into a months-long culinary vacation? Scroll to the top of the page and click the Buy Now button to get started TODAY!

• Language: English
• Publisher: BM eCommerce Management
• Release date: Apr 28, 2021
• ISBN: 9798201471095

Book preview

INTRODUCTION TO MEDITERRANEAN DIET

The Mediterranean diet is a diet that is based on the traditional foods that communities in countries along the Mediterranean used to eat in the 1930s to 1960s. These countries include Spain, Italy, and Greece.

According to researchers, communities living along the Mediterranean have exceptionally low risk regarding lifestyle diseases compared to Americans. Numerous studies have been conducted and they all show that the Mediterranean diet is beneficial to our health and wellbeing. Observing this diet regularly will help prevent conditions such as strokes, heart attacks, type II diabetes, as well as premature death.

The Mediterranean Diet Pyramid:

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The Mediterranean Diet Pyramid is a nutritional guide that was developed by the World Health Organization in 1993. It was also worked on by the Harvard School of Public Health, and the Oldways Preservation Trust. It is a visual tool that summarizes the Mediterranean Diet's suggested pattern of eating and gives a guide to how frequently specific tools should be eaten. This allows you to have a breakdown of healthy eating habits and not overfill yourself with too many calories.

How is the pyramid laid out? Let's go over each tier.

Olive oil, fruits, vegetables, whole grains, legumes, beans, nuts & seeds, spices & herbs: These are the types of food that form the base of the Mediterranean pyramid. You'll notice that these are mostly from plant sources. You should try and include a few variations of these items into each meal you eat. Olive oil should be the main fat you use in your cooking and your dishes, so replace any other butter or cooking oil you used to use. Generous uses of herbs and spices are also encouraged to season your food and add flavor as an alternative to salt. If you don’t have access to fresh herbs, you can buy the dried version. Always be sure to read the nutrition labels to ensure there are no other ingredients mixed with the herbs. Fresh ginger and garlic are also great flavor enhancers for your meals. They can be easily stored in the freezer.

Fish & seafood: These are important staples of the Mediterranean diet that should be consumed often as a protein source. You want to try and include these in your diet at least two times a week. Try new varieties of fish, either frozen or fresh. Also incorporate seafood like mussels, crab, and shrimp into your diet. Canned tuna is also great to include on sandwiches or toss in a salad with fresh vegetables. 

Cheese, yogurt, eggs & poultry: These ingredients should be consumed in more moderate amounts when on the Mediterranean diet. Depending on the food, they should be used sparingly throughout the week. Keep in mind that if you are using eggs in baking or cooking, those will also be counted in your weekly limit. You want to stick to more healthy cheese like Parmesan, ricotta, or feta that you can add as a topping or garnish on your dishes. 

Red meat & sweets: These items are going to be consumed less frequently when on the Mediterranean diet. If you are eating them, you want to be sure it is only in small quantities and prefer lean meat versions with less fat. Most studies recommend a maximum of 12 to 16 ounces per month. You can still have red meat on occasion to add some variety to your diet, but you want to reduce how often you have it. That's because of all the health concerns that come with sugar and red meat. The Mediterranean diet is working to improve cardiovascular health and reduce blood pressure, while red meat tends to be dangerous in terms of cardiac health. The residents of Greece ate very little red meat and instead had fish or seafood as their main source of protein.

Water: The Mediterranean diet encourages you to be hydrated so that means drinking more than your daily intake of water. The Institute of Medicine recommends a total of 9 cups each day for women, and 13 cups for men. If a woman is pregnant or breastfeeding, that number should be increased.

Wine: Moderate consumption of wine with meals is encouraged on the Mediterranean diet. Studies have shown that moderate consumption of alcohol can reduce the risk of heart disease. That can mean about 1 glass per day for women. Men tend to have higher body mass so they can consume 1 to 2 glasses. Please keep in mind what your doctor would recommend regarding wine consumption based on your individual health and family history. 

MEDITERRANEAN BREAKFAST  RECIPES

Duck and Orange Sauce

Preparation time: 10 minutes 

Cooking time: 5 hours 

Servings: 6 

Ingredients: 

2 medium ducks, fat trimmed  

1 tablespoon olive oil 

1 cup water 

Salt and black pepper to taste

2 tomatoes, chopped  

2 carrots, chopped

2 celery stalks, chopped  

1 leek, chopped 

2 garlic cloves, minced 

1 yellow onion, chopped

2 bay leaves 

3 tablespoons white flour  

1 teaspoon thyme, dried  

2 tablespoons tomato paste  

1-quart chicken stock 

Juice of 2 oranges  

3 oranges, peeled and cut into segments  

1/3 cup sugar 

2 tablespoons currant jelly  

1/3 cup cider vinegar  

2 tablespoons cold butter  

Directions: 

1)  Pierce the duck skin, season all over with salt and pepper. Arrange them in a roasting pan, add the water, and bake in the oven at 450 degrees F for 20 minutes.

2)  Reduce heat to 350 degrees F, turn the ducks and bake them for 30 minutes more. 

3)  Turn ducks again and roast them for 30 minutes more. Meanwhile, heat a pan with the oil over high heat, add carrots, celery, leek, tomatoes, garlic, onion, thyme and bay leaves, stir and cook for 10 minutes.

4)  Add tomato paste, flour, the wine and the stock gradually, bring to a boil, reduce heat to medium low, simmer for 50 minutes, take off heat and strain the sauce into a bowl.

5)  Heat a small pan over medium high heat, add vinegar and sugar, stir and cook for 4 minutes. 

6)  Add orange juice and currant jelly, stir and bring to a boil. Add strained sauce, salt and pepper, stir and cook for 8 minutes.

7)  Add butter gradually and stir well again. Take ducks out of the oven, turn them, place in the oven again and cook for 40 more minutes. Take ducks out of the oven again, place them under preheated broiler and broil them for 3 minutes. 

8)  Transfer ducks to a platter and keep them warm. 

9)  Heat up juices from the pan in a saucepan over medium heat, take off heat and strain them into a bowl. 

10)  Add this to orange sauce and stir. Arrange the orange segments next to the ducks, and serve with orange sauce on top. 

Nutrition per Serving: : calories 342, fat 13, fiber 4, carbs 17, protein 12

Duck Breast and Blackberries Mix

Preparation time: 10 minutes 

Cooking time: 25 minutes 

Servings: 4 

Ingredients: 

4 duck breasts  

2 tablespoons balsamic vinegar  

3 tablespoons sugar  

Salt and black pepper to taste  

1 ½ cups water 

4 ounces blackberries 

¼ cup chicken stock 

1 tablespoon butter 

2 teaspoons corn flour  

Directions: 

1)  Pat dry duck breasts with paper towels, score the skin, season with salt and pepper to taste, and set aside for 30 minutes. 

2)  Put breasts skin side down in a pan, heat over medium heat and cook for 8 minutes. 

3)  Flip breasts and cook for 30 more seconds. Transfer duck breasts to a baking dish skin side up, place in the oven at 425 degrees F and bake for 15 minutes. 

4)  Take the meat out of the oven and leave aside to cool down for 10 minutes before you cut them. 

5)  Meanwhile, put sugar in a pan, heat over medium heat, and melt it, stirring all the time. Take pan off heat, add the water, stock, balsamic vinegar and the blackberries. 

6)  Heat this mix to medium temperature and cook until sauce is reduced to half. Transfer sauce to another pan, add corn flour mixed with water, heat again and cook for 4 minutes until it thickens. 

7)  Add salt and pepper, the butter and whisk really well. 

8)  Slice the duck breasts, divide between plates and serve with the berries sauce on top. 

Nutrition per Serving: calories 320, fat 15, fiber 5, carbs 16, protein 11

Slow Cooked Mediterranean Duck

Preparation time: 10 minutes 

Cooking time: 5 hours 

Servings: 4 

Ingredients: 

1 duck, cut into pieces

2 yellow onions, chopped 

1 celery rib, chopped

6 garlic cloves, minced 

1 and ½ tablespoons thyme, chopped 

¼ cup parsley, chopped 

A pinch of salt and black pepper 

½ cup white wine  

½ teaspoon sugar  

1 cup chicken stock 

1 and ½ cups black olives, pitted and sliced  

¼ teaspoon Italian seasoning  

Directions: 

1)  In your slow cooker, mix the duck with the onions, celery, garlic, thyme, parsley, salt, pepper, wine, sugar, stock, black olives and Italian seasoning. 

2)  Toss, cover and cook on high for 5 hours. 

3)  Divide the duck pieces and the cooking juices between plates and serve. 

Nutrition value per serving: calories 320, fat 14, fiber 4, carbs 15, protein 11

Roasted Turkey

Preparation time: 10 minutes 

Cooking time: 2 hours and 20 minutes 

Servings: 8 

Ingredients:

1 cup hot water 

12 black tea bags 

2/3 cup brown sugar 

2 tablespoons butter  

½ cup cranberry sauce 

1 large turkey  

1 onion, cut into 4 wedges 

1 lemon, cut into 4 wedges  

2 tablespoons cornstarch 

1 cup chicken stock 

Salt and black pepper to taste  

Directions: 

1)  Put the hot water in a bowl, add tea bags, leave aside covered for 5 minutes and discard bags.

2)  Heat a pan with the butter over medium high heat, add sugar and cranberry, stir and cook until sugar is dissolved.

3)  Add tea, stir and cook for 15 minutes. Stuff turkey with lemon and onion pieces, place it in a roasting pan and brush it with the tea glaze. Place in the oven at 350 degrees F and roast for 2 hours, flipping and basting the turkey with the glaze every 20 minutes. 

4)  Put chicken stock in a saucepan and heat up over medium heat. Add cornstarch, salt and pepper, stir and cook for 1 minute. 

5)  Carve turkey and divide it between plates. Strain gravy and drizzle it over your turkey. 

Nutrition value per serving : calories 500, fat 13, fiber 1, carbs 20, protein 7

Herb and Citrus Turkey

Preparation time: 30 minutes 

Cooking time: 4 hours 

Servings: 10 

Ingredients: 

whole turkey, neck and giblets removed  

Zest and juice from 1 lemon 

½ cup butter 

½ shallot, chopped  

sage leaves  

tablespoon rosemary, dried 

tablespoon thyme, chopped 

1 garlic clove, minced 

1 yellow onion, roughly chopped  

carrots, roughly chopped  

celery stalks, chopped 

1 cup dry white wine 

1 cup chicken stock 

¼ cup whole wheat flour  

Directions: 

1)  Place lemon zest and juice in a food processor, add butter, shallot, sage, thyme, rosemary and garlic and pulse.

2)  Lift skin from turkey breast without detaching it, rub it with 3 tablespoons of the herb butter under the skin and secure with toothpicks. Season the cavity and the whole turkey with salt and pepper to taste and place in a baking dish. 

3)  Add onion, carrots and celery, tie ends of turkey legs together, rub the turkey with remaining herb butter, add wine and stock to the pan, place in the oven and bake at 425 degrees F for 30 minutes. 

4)  Reduce heat to 325 degrees F and bake for 2 hours and30 minutes. 

5)  Transfer to a platter, pour veggie drippings through a strainer and reserve 2 ½ cups of drippings.

6)  Heat a pan with the reserved chilled herb butter over medium heat, add flour, stir well and cook for 2 minutes. 

7)  Add reserved pan drippings, bring to a boil, reduce the temperature and cook for 5 minutes stirring occasionally. 

8)  Cut turkey and serve with the gravy you’ve just prepared. 

Nutritional values per serving : calories 287, fat 4, fiber 7, carbs 9, protein 12

Pan Fried Chicken

Preparation time: 10 minutes 

Cooking time: 40 minutes 

Servings: 6 

Ingredients: 

6 chicken breast halves, skinless and boneless

2 teaspoons olive oil 

½ cup white wine+ 2 tablespoons 

tablespoon basil, chopped  

teaspoons thyme, chopped 

½ cup yellow onion, chopped

garlic cloves, minced 

½ cup kalamata olives, pitted and sliced  

¼ cup parsley, chopped  

cups tomatoes, chopped  

Directions: 

1)  Heat a pan with the oil and 2 tablespoons wine over medium heat, add chicken, cook for 6 minutes on each side and transfer to a plate. 

2)  Heat the same pan over medium heat, add garlic, stir and cook for 1 minute. Add onion, stir and cook for 3 minutes. 

3)  Add tomatoes and remaining wine, stir, bring to a simmer and cook for 10 minutes. 

4)  Add basil and thyme, stir and cook for 5 minutes more. Add chicken, stir, cover pan and cook for 10 minutes more. 

5)  Add