Mediterranean Diet Cookbook for Beginners: A Complete and Balanced Diet: 365 Days of Quick and Easy Recipes. A Smart 28-Day Meal Plan For Healthy Eating (Lose Weight With Grace 1)

Table of contents :
Table of Contents
Introduction
Chapter One: All About the Mediterranean Diet
Myths About the Mediterranean Diet
Myth #1: The Mediterranean Diet Applies Only to the Mediterranean Region
Myth #2: The Mediterranean Diet Is a High-Fat Diet
Myth #3: This Diet is All About Pasta, Cheese, and Pizza
Myth #4: It Is Incredibly Difficult to Follow
Myth #5: Drink Wine Freely
Chapter Two: Improve Your Health With Mediterranean Food
Improve Cardiovascular Health
Improves Cognitive Health
Promotes Weight Loss and Maintenance
Reduces the Risk of Type-2 Diabetes
Reduces Inflammation
Reduces the Risk of Certain Types of Cancer
Helps Ease Depression
Chapter Three: Tips to Improve Quickly
Tips to Follow
Cook at Home
Practice Mindful Eating
Plan All Meals
Ration Your Portions
Clean Your Pantry
Grocery Shopping
Choose Local and Seasonal Produce
Set a Food Budget
Meal Prep Is Your Friend
Never Leave the Home Hungry
Make Healthy Snacks
Fill Up on Healthy Foods
Don't Forget to Exercise
Mistakes to Avoid
Drastically Increasing Your Intake of Grains And Cereals
Not Practicing Portion Control
Not Paying Attention to The Cheese You Consume
Not Eating Sufficient Seafood
Skipping Meals
Drinking Too Much Wine
Don't Limit Flavors
Do Not Use Processed Foods as a Substitute
Tips to Stay Motivated
Do Not Rush Into It
Change Your Mindset
Prepare for Setbacks
Let Go of Any Notions of Perfection
Buddy Up
Establish Rewards
Create a Maintenance Plan
Maintain a Journal
Chapter Four: The Best Recipes and Meal Plan to Start the Mediterranean Diet
Week 1–Monday
Avocado Breakfast Scramble (Breakfast)
Mini Omelet Muffins (Snack)
Black Bean-Quinoa Buddha Bowl (Lunch)
Garlicky Mushroom Penne (Dinner)
Tuesday
Spring Green Frittata (Breakfast)
Energy Bar (Snack)
Quinoa and Black Bean Salad (Lunch)
Green Veggie Bowl With Chicken and Lemon-Tahini Dressing (Dinner)
Wednesday
Apple Pancakes (Breakfast)
Spicy Cucumber Mint Smoothie (Snack)
California Steak Salad (Lunch)
Greek Pasta (Dinner)
Thursday
Berry Chia Pudding (Breakfast)
Peach Toast With Pistachios (Snack)
Chickpea and Quinoa Grain Bowl (Lunch)
Taco-Stuffed Sweet Potatoes (Dinner)
Friday
Chocolate Chip Oatmeal Cookie Smoothie (Breakfast)
Greek Cheese Balls (Snack)
Split Pea Soup With Bacon (Lunch)
Salmon With Roasted Red Pepper Quinoa Salad (Dinner)
Saturday
Banana, Raisin, and Walnut Baked Oatmeal (Breakfast)
Peanut Butter Cookie Energy Balls (Snack)
Paprika Chicken Thighs With Brussels Sprouts (Lunch)
Broccoli Quinoa Casserole (Dinner)
Sunday
Peanut Butter-Banana Cinnamon Toast (Breakfast)
Toasted Barley and Berry Granola (Snack)
Mediterranean Veggie Wrap (Lunch)
Beef and Veggie Bowls (Dinner)
Week 2–Monday
Sriracha, Egg and Avocado Overnight Oats (Breakfast)
Orange-Hazelnut Snack Muffins (Snack)
Avocado-Spinach Panini (Lunch)
Baked Sweet Potato Fries (Side Dish)
Lentil and Mushroom Stew With Potato Parsnip Mash (Dinner)
Tuesday
Cassava Flour Waffles (Breakfast)
Greek Yogurt Spinach Artichoke Dip (Snack)
Seafood Couscous Paella (Lunch)
Chicken and Spinach Skillet Pasta With Lemon and Parmesan (Dinner)
Wednesday
Honey Pecan Granola (Breakfast)
Coconut-Date Truffle Bites (Snack)
Greek Kale Salad With Quinoa and Chicken (Lunch)
Shrimp in Coconut Sauce (Dinner)
Thursday
Oat and Berry Smoothie (Breakfast)
Grilled Shrimp and Cucumber Gazpacho (Snack)
Niçoise Salad (Lunch)
Tempeh Buddha Bowl (Dinner)
Friday
Coconut Milk Chia Pudding (Breakfast)
Roasted Red Pepper and Tomato Soup (Snack)
Steak Salad With Lettuce and Tomatoes (Lunch)
Paprika Chicken Thighs With Brussels Sprouts (Dinner)
Saturday
Mediterranean Breakfast Burrito (Breakfast)
Greek Yogurt Smoothie With Strawberries (Snack)
Roasted Mediterranean Vegetable Pasta (Lunch)
Grilled Flank Steak and Corn With Green Goddess Butter (Dinner)
Sunday
Greek Yogurt Breakfast Bowls (Breakfast)
Apple Pie Energy Bites (Snack)
Cauliflower Rice-Stuffed Peppers (Lunch)
BBQ Ranch Chicken Quinoa Bowls (Dinner)
Week 3–Monday
Crunchy Corn Waffles (Breakfast)
Cucumber and Avocado "Roses" (Snack)
Jackfruit Philly Cheesesteak Sandwich (Lunch)
Ratatouille With White Beans and Polenta (Dinner)
Chunky Mediterranean Tomato Soup (Side Dish)
Tuesday
Gluten-Free Quiche Lorraine (Breakfast)
Raspberry Smoothie (Snack)
Greek Salad With Edamame (Lunch)
Jalapeño Popper Burgers (Dinner)
Wednesday
Cauliflower Omelet (Breakfast)
Spicy Mushroom Wrap (Snack)
Spinach and Artichoke Salad With Parmesan Vinaigrette (Lunch)
Steamed Carrots With Garlic-Ginger Butter (Side Dish)
Chicken With Rice and Black-eyed Peas (Dinner)
Thursday
Summer Skillet Vegetable and Egg Scramble (Breakfast)
Blueberry Passion Fruit Smoothie (Snack)
Chopped Cobb Salad (Lunch)
Chicken Parmesan and Veggie Skillet (Dinner)
Friday
Avocado and Kale Omelet (Breakfast)
Sweet Potato Tots With Jalapeño Garlic Ranch Dipping Sauce (Snack)
Linguine With Creamy White Clam Sauce (Lunch)
Tangy Trout With Garden Salad (Dinner)
Saturday
Savory Breakfast Salad (Breakfast)
Nutty Parmesan Herb Scones (Snack)
Grilled Chicken Tacos With Slaw and Lime Crema (Lunch)
Seared Sesame Tuna Bowls (Dinner)
Sunday
Mediterranean Egg Casserole (Breakfast)
Chopped Mediterranean Salad (Snack)
Greek Chicken and Cucumber Pita Sandwiches With Yogurt Sauce (Lunch)
Mediterranean Fish Cakes (Dinner)
Week 4–Monday
Chocolate Cream Pancake (Breakfast)
Lemon Strawberry Muffins (Snack)
Cauliflower Chickpea Wraps (Lunch)
Corn and Bean Casserole (Dinner)
Tuesday
Breakfast Sweet Potato (Breakfast)
Greek Meatballs (Snack)
Italian Lunch Bowls (Lunch)
Greek Shrimp Salad With Feta and Rice (Dinner)
Wednesday
Savory Breakfast Bowl (Breakfast)
Edamame Crunch (Snack)
Summer Strawberry Chicken Salad (Lunch)
Clam Chowder (Dinner)
Thursday
PB and J Yogurt Parfait (Breakfast)
Tomato Basil Skewers (Snack)
Salmon Couscous Salad (Lunch)
Garlic Butter Ground Turkey With Cauliflower Skillet (Dinner)
Friday
Poached Egg Buddha Bowls (Breakfast)
Hummus Bell Pepper and Feta Crackers (Snack)
Shrimp Tacos (Lunch)
Creamy Chicken Enchilada Soup (Dinner)
Saturday
Cinnamon Quinoa Breakfast Bowl (Breakfast)
Fig and Ricotta Toast (Snack)
Watermelon Olive Salad (Lunch)
Lentil and Mushroom Stew Over Potato Parsnip Mash (Dinner)
Sunday
Turkey Chili Shakshuka (Breakfast)
Clementine and Pistachio Ricotta (Snack)
Balsamic Pork and Strawberry Salad (Lunch)
Skillet Beef Pot Pie With Buttermilk Biscuits (Dinner)
Conclusion and Gift!
“Thank you for reading This book.”