28 Day Mediterranean Diet Cookbook For Beginners: The Complete Healthy, Easy and Delicious Mediterranean Diet Recipes With Simple

By Melissa Houk

This book includes a BONUS: the "Anti-Inflammatory Diet Cookbook for Beginners" Get the direct download link inside your book.

Are you tired of eating processed foods and refined carbs?

Would you like to start consuming fresh, whole, and nutrient-dense foods?

Are you looking to reduce your chances of diabetes and high blood pressure?

If your answer is ‘YES’ then you are on the right page.

The Mediterranean Diet focuses on whole, unprocessed foods, such as fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil. It also includes moderate fish and seafood, poultry, eggs, and dairy products.

When followed correctly, the Mediterranean Diet can help you:
Lower blood pressure
Control blood sugar levels and reduce the chances of diabetes
Reduce the Risk of Osteoporosis
Lower cholesterol level
Improve cognitive abilities

Here is what you will learn in this 28-Day Mediterranean Diet Cookbook for Beginners:
The Basics of the Mediterranean Diet
10 Benefits of the Mediterranean Diet
15 Foods to Include in the Mediterranean Diet
15 Foods to Avoid on the Mediterranean Diet
6 Easy-to-Make Mediterranean Diet Tips for Beginners
Grocery Shopping List for the Mediterranean Diet
50 Nutritious Mediterranean Diet Recipes
Easy-to-follow 30-Day Meal Plan

• Language: English
• Publisher: XinXii
• Release date: May 13, 2023
• ISBN: 9783989110069

Book preview

28 DAY MEDITERRANEAN DIET COOKBOOK FOR BEGINNERS

The Perfect Guide to Cooking Delicious and Nutritious Mediterranean Meals

Melissa Houk

Copyright © 2023 by Melissa Houk

All rights reserved. No part of this book may be reproduced, stored, or transmitted by any means whether auditory, graphic, mechanical, or electronic without written permission of the author, except in the case of brief excerpts used in critical articles and reviews.

Any people depicted in stock imagery are models, and such images are being used for illustrative purposes only.

Published by VHRNET International publishing group, 1492 Burdett Avenue Victoria, British Columbia V8R 5A7

ISBN: 978-3-98911-006-9

Verlag GD Publishing Ltd. & Co KG, Berlin

E-Book Distribution: XinXii

www.xinxii.com

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DISCLAIMER

This cookbook is intended to provide general information and recipes. The recipes provided in this cookbook are not intended to replace or be a substitute for medical advice from a physician. The reader should consult a healthcare professional for any specific medical advice, diagnosis or treatment.

Any specific dietary advice provided in this cookbook is not intended to replace or be a substitute for medical advice from a physician. The author is not responsible or liable for any adverse effects experienced by readers of this cookbook as a result of following the recipes or dietary advice provided.

The author makes no representations or warranties of any kind (express or implied) as to the accuracy, completeness, reliability or suitability of the recipes provided in this cookbook. The author disclaims any and all liability for any damages arising out of the use or misuse of the recipes provided in this cookbook.

The reader must also take care to ensure that the recipes provided in this cookbook are prepared and cooked safely. The recipes provided in this cookbook are for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment.

Table of Contents

INTRODUCTION

CHAPTER 1

CHAPTER 2

CHAPTER 3

BREAKFAST

LUNCH

DINNER

SNACK

DESSERT

CONCLUSION

28-DAY MEAL PLAN

INTRODUCTION

It was a sunny Monday morning when I first realized how unhappy I was in my own body. I had spent the entire weekend lounging in my pajamas, binge-watching TV, and eating anything I wanted.

The feeling was surreal and I wanted to do it over again then suddenly, my body began to bloat and I constantly felt sluggish. My newly added weight was weighing me down both physically and psychologically.

The intriguing aspect of my weight gain was the lack of confidence it built in me. I stopped going out with friends, stopped meeting new people, and stopped doing anything that would put me in the spotlight.

Self-consciousness dived in and now, I would change clothes a million times before going out, trying to find something that would hide my excess weight.

If I ever did go out, I would always make sure to stay in the background, never wanting to be the center of attention.

The entire process was exhausting and gradually, it began to affect me mentally. I got scared of falling into depression then, I knew I had to make a change but I honestly had no idea where to start.

I had heard about the Mediterranean diet and I spared several hours from my time to research about it.

At first, it seemed like a long and impossible process. It was so overwhelming that I almost gave up before I even started. But then again, I realized that I had nothing to lose by giving it a try.

So, I decided to commit to a 28-day Mediterranean diet and lifestyle. Cutting out processed foods and replacing them with fresh vegetables, fruits, nuts, and whole grains was my first experiment.

Changing my exercise routine and incorporating more low-impact movement such as walking, yoga, and swimming was another interesting experiment that worked.

It wasn’t easy at first, and I found myself getting frustrated and discouraged at times. But I kept at it, and slowly, I started to see results.

My energy level increased, my body changed and I started to feel healthier and more confident. Before long, I had lost the excess weight and was feeling great.

Now, I’m able to go out with friends and meet new people without feeling left out. Exercising has