30-Day Mediterranean Diet Meal Plan: 60+ Delicious Recipes That Follow Mediterranean Diet, for Weight-loss & Healthy Living (1,200 Calories Per Day) | An Amazing Mediterranean Diet Cookbook for You

By Mario Hussey

Unlock the Secrets behind the Mediterranean Diet and Transform Your Well-being

 

A simple and easy-to-follow "30-Day Mediterranean Diet Meal Plan" (with 60+ unique recipes) for the Mediterranean Diet! This diet is known to increase energy,

• Language: English
• Publisher: Mario Hussey
• Release date: Nov 4, 2023
• ISBN: 9798868971945

Book preview

30-DAY MEDITERRANEAN DIET MEAL PLAN:

60+ Delicious Recipes That Follow Mediterranean Diet, for Weight-loss & Healthy Living

(1,200 Calories Per Day)

Table of Contents

Introduction

How to Meal Prep for Your Week 1

Week 1

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

How to Meal Prep for Your Week 2

Week 2

Day 8:

Day 9:

Day 10:

Day 11:

Day 12:

Day 13:

Day 14:

How to Meal Prep for Your Week 3

Week 3

Day 15:

Day 16:

Day 17:

Day 18:

Day 19:

Day 20:

Day 21:

How to Meal Prep for Your Week 4

Week 4

Day 22:

Day 23:

Day 24:

Day 25:

Day 26:

Day 27:

Day 28:

How to Meal Prep for Your Week 5

Week 5

Day 29:

Day 30:

MEDITERRANEAN DIET RECIPES

1.) Muffin-Tin Quiches with Smoked Cheddar & Potato

2.) Creamy Blueberry-Pecan Overnight Oatmeal

3.) Pineapple Green Smoothie

4.) Muesli with Raspberries

5.) Everything Bagel Avocado Toast

6.) Berry-Mint Kefir Smoothies

7.) Blueberry Almond Chia Pudding

8.) Tuna & Olive Spinach Salad

9.) Instant Pot White Chicken Chili Freezer Pack

10.) Stuffed Sweet Potato with Hummus Dressing

11.) Roasted Veggie & Quinoa Salad

12.) No-Noodle Eggplant Lasagna

13.) Slow-Cooker Chicken & Chickpea Soup

14.) Vegan Superfood Grain Bowls

15.) Mason Jar Power Salad with Chickpeas & Tuna

16.) Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

17.) Warm Cabbage-Apple Slaw

18.) Chicken Kebabs Plus Warm Cabbage-Apple Slaw & Potatoes

19.) Creamy Roasted Vegetable Soup with Chicken

20.) Mixed Greens Salad

21.) Piled-High Vegetable Pitas

22.) Chicken & Vegetable Penne with Parsley-Walnut Pesto

23.) Dijon Salmon with Green Bean Pilaf

24.) Turkey Burgers with Spinach, Feta & Tzatziki

25.) Basil Vinaigrette

26.) Meal-Prep Falafel Bowls with Tahini Sauce

27.) Vegetarian Spaghetti Squash Lasagna

28.) Hasselback Caprese Chicken

29.) Roasted Fresh Green Beans

30.) Roasted Root Veggies & Greens over Spiced Lentils

31.) One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

32.) Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

33.) Slow-Cooker Pasta e Fagioli Soup Freezer Pack

34.) Herb Vinaigrette

35.) One-Pot Spinach, Chicken Sausage & Feta Pasta

36.) Summer Shrimp Salad

37.) Parsley-Lemon Vinaigrette

38) Lemon-Tahini Couscous with Chicken & Vegetables

39.) Walnut-Rosemary Crusted Salmon

40.) Easy Brown Rice Pilaf with Spring Vegetables

41.) Farfalle with Tuna, Lemon and Fennel

42.) Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

43.) Roasted Chicken & Winter Squash over Mixed Greens

44.) Mason Jar Power Salad with Chickpeas & Tuna

45.) Green Salad with Edamame & Beets

46.) Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing

47.) Herby Cod with Roasted Tomatoes

48.) Quinoa Avocado Salad

49.) Caprese Stuffed Portobello Mushrooms

50.) Stuffed Eggplant

51.) Traditional Greek Salad

52.) Chickpea Pasta with Lemony-Parsley Pesto

53.) Slow-Cooker Chicken & Orzo with Tomatoes & Olives

54.) Cucumber, Tomato & Avocado Salad

ASSOCIATED RECIPES

1.) Roasted Butternut Squash & Root Vegetables

2.) Lemon-Roasted Mixed Vegetables

3.) Easy Brown Rice

4.) Honey-Mustard Vinaigrette

5.) Sheet-Pan Roasted Salmon & Vegetables

6.) Meal-Prep Sheet-Pan Chicken Thighs

7.) Tahini Sauce with Lemon & Garlic

8.) Sheet-Pan Roasted Root Vegetables

Introduction

The Mediterranean diet is not just a restrictive diet, but more of a healthy-eating lifestyle. It focusses attention on a wide variety of fruits and vegetables as well as regular consumption of nuts, fish, and other foods with healthy fats while limiting red meats in excess, refined grains like white bread, and processed foods.

The Mediterranean diet also emphasizes the often-undervalued health benefit of consuming more mindfully. Although one can have a busy schedule, taking your time to cook a meal at home and sitting down to enjoy it rather than eating in front of television or on the move, can have hidden benefits.

The Mediterranean diet is backed by extensive scientific research affirming its potential to reduce the risk of chronic diseases such as diabetes and certain cancers, enhance cardiovascular health, and support weight loss.

In this 30-day meal plan, several of no-cook breakfast options and meal-prep recipes are incorporated with the principles of the Mediterranean diet, this makes healthy