Mediterranean Diet Cookbook for Beginners: A Complete and Balanced Diet: A Smart and Specific 4-Week Meal Plan for Every Need With Lots of Easy and Quick Recipes to Cook

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Mediterranean Diet Cookbook for Beginners A Complete and Balanced Diet: A Smart and Specific 4-Week Meal Plan for Every Need With Lots of Easy and Quick Recipes to Cook GRACE M. WILLIAMSON

© Copyright 2021 - All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book,either directly or indirectly. Legal Notice: This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to,errors, omissions, or inaccuracies.

Table of Contents Table of Contents Introduction Chapter One: What is 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 the Mediterranean Way 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: Eat Nutrient-Dense Foods The Mediterranean Diet Food List Vegetables Fruits Healthy Grains Legumes

Healthy Fats Dairy Products Herbs and Spices Animal Protein Nuts and Seeds Condiments and Sauces Beverages Foods to Avoid All Refined Grains Processed Meats Added Sugar Unhealthy Oils Chapter Four: Get Started with The Mediterranean Diet Tips to Get Started It Is All About Small Steps The Rule About Vegetables and Fruits Always Choose Lean Proteins Don't Forget About Healthy Fats Stay Active Stay Hydrated At All Times Experiment With Herbs and Spices Spend Time with Your Loved Ones Things to Remember Before Starting the Diet Always Establish Your Goals It Is a Lifestyle Pay Attention to The Olive Oil You Use Dairy Is Allowed Only in Moderation

Deserts Are Not Off Limits Chapter Five: Tips to Accelerate your Progress 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 Six: Quick Mediterranean Diet Breakfast Recipes Blueberry Coffee Breakfast Smoothie Banana Bread Smoothie Mediterranean Pistachios and Fruits with Yogurt Mediterranean Tofu Scramble Quick Steel Cut Oatmeal Veggie Omelet Muesli with Raspberries Greek Quinoa Breakfast Bowl Tropical Mango Smoothie Bowl Chocolate Almond Butter Breakfast Chapter Seven: Elaborate Breakfast Recipes Banana Bread Veggie Egg Cups Mediterranean Egg White Breakfast Sandwich Green Shakshuka with Spinach, Chard & Feta Quinoa Pancakes Breakfast Pita Pizza Socca (Farinata) with Avocado and Tomato Berry Quinoa Breakfast Bake

Greek Yogurt Parfaits Whole-wheat Zucchini or Carrot Bread Hearty Breakfast Muffins Pumpkin Banana Oats Breakfast Cookies Chapter Eight: Quick Lunch Recipes Salmon Pita Sandwiches Mediterranean Lettuce Wraps Shrimp, Avocado & Feta Wrap White Bean & Veggie Salad Mediterranean Cabbage Soup Greek Salad Sushi Mediterranean Couscous Salad Ravioli & Vegetable Soup Taco Lettuce Wraps Creamy Buffalo Chicken Salad Chapter Nine: Lunch for Big Occasions Mediterranean Chicken Quinoa Bowl Mediterranean Pasta Salad Greek Turkey Meatball Gyro with Tzatziki Quinoa Stuffed Eggplant with Tahini Sauce Spanakopita Grilled Cheese and Mushroom Sandwich for Thanksgiving Lemon Salmon with Garlic and Thyme Mediterranean Egg and Tomato Skillet with Pita (Shakshuka) Broccoli Cheddar Quiche with Sweet Potato Crust Couscous & Fruit Salad Chapter Ten: Family Dinner Recipes

Easy Mediterranean Pasta with Tuna and Tomatoes Gambas al Ajillo (Spanish Garlic Shrimp) Salmon with Roasted Red Pepper Quinoa Salad Seafood Couscous Paella Skillet Lemon Chicken & Potatoes with Kale Italian Artichoke and Green Bean Casserole Creamy Pesto Chicken Salad with Greens Hearty Minestrone Fish Stew with Olives, Capers & Potatoes Vegan Grain Bowl Chapter Eleven: Dinner Recipes for Big Occasions Eyeball Pasta for Halloween Crispy Baked Drumsticks with Honey-Mustard Sauce for Halloween Jack 'O Lantern Quesadillas for Halloween Mediterranean Beef Kofta for Christmas BBQ Carrot Dogs for 4th July Tex-Mex Pasta Salad for 4th July Creamy Scallop & Pea Fettuccine for New Year’s Party Mustard-Maple Pork Tenderloin for New Year’s Party Thai Chicken Satay with Spicy Peanut Sauce Italian Mussels & Pasta Chapter Twelve: Meal Plan Week 1 Week 2 Week 3 Week 4 Conclusion and Bonus

“Thank you for reading This book.”

Introduction The Mediterranean diet is not new; it is one of the healthiest diets you can adopt. This diet is based on the regular eating patterns of those living in the Mediterranean regions such as Greece, Italy, and Spain. The protocols recommended by this diet are quite simple. It is essentially a plant-based diet that consists of heart-healthy fats and plenty of seafood. Calling it a “diet” is not entirely right, because it is more like a way of living. This diet encourages you to make good food choices and increases your consumption of fresh vegetables, fruits, whole grains, nuts and seeds, herbs and spices, legumes, and naturally fatty seafood. The Mediterranean diet is incredibly easy to follow and can be customized to suit your lifestyle. All you need to do is become conscious about your food choices. Yes, it is as simple as that! In this book, you will learn about the origins of the well-balanced Mediterranean diet, the benefits it offers, dietary protocols, a detailed food list, and steps to get started. This book also includes tried and tested suggestions to accelerate your progress with the Mediterranean diet. Once you understand more about the diet, you can explore the different recipes provided in this book. All the recipes included are divided into different categories for your convenience. This book also includes a well-structured meal plan making it easy for you to get started with this diet. Even if you are a novice, the recipes given in this book will make cooking quite easy. All you need to do is simply gather the required ingredients, choose a recipe, and follow the instructions. These are the only steps you need to follow to cook delicious, quick, and healthy meals within no time. So, are you excited to learn about the Mediterranean diet? If yes, let's get started immediately!

Chapter

One:

What

is

the

Mediterranean Diet? The health benefits of the Mediterranean diet were first observed by Dr. Ancle Keys and his colleagues. During the 1950s and 1960s, Dr. Keys formed a hypothesis that those residing in the Mediterranean region were healthier when compared to others, especially compared to those in the Western Hemisphere. He associated these health benefits with the diet that those who live there follow. The coast of the Mediterranean Sea has 18 countries: Greece, Cyprus, Israel, Syria, Lebanon, Malta, southern France, Italy, Croatia, Bosnia, Spain, Turkey, Morocco, Algeria, Libya, Tunisia, Albania, and Egypt. Despite the wide cultural diversity in these countries, their cuisine is quite similar. A commonality between the cuisines of all these regions is their reliance on fresh ingredients. The diet in these regions is typically a plant-based diet rich in seafood and plenty of olive oil. Temperature, climatic conditions, and location are some of the topographical factors responsible for making the cuisine of the Mediterranean region unique. Another similarity between the cuisine of these countries is the use of bold and flavorful spices and herbs, which complement and enhance the flavor of all the fresh ingredients used. This forms the basis of the Mediterranean diet. A typical Mediterranean meal is well-balanced, rich in nutrients, flavors, colors, and textures. Whether it is a fresh filet of salmon served with a handful of salad leaves, crunchy nuts drizzled with olive oil and crumbled cheese, or a plate of figs topped with Greek yogurt and honey, the Mediterranean diet is rich in flavors. Unlike most fad diets, this is not restrictive by any means. If anything, the Mediterranean diet includes a variety of plant-based foods, seafood, and dietary fats.

The Mediterranean diet is not a low-fat or a low-carb diet. Instead, it is a well-balanced eating pattern that includes all the macro and micronutrients your body needs. It is devoid of processed and prepackaged foods that dominate the typical Western diet such as processed meats, unhealthy carbs and sugars, and harmful trans fats. Instead, it shifts your focus to nutrient-dense ingredients your body needs to function efficiently. Even though it is a predominantly plantbased diet, it is not strictly vegetarian. It includes different types of naturally fatty fish, seafood, poultry, and limited amounts of red meat.

An important part of the Mediterranean diet is that it is a lifestyle and not just a diet. The Mediterranean culture is a celebration of food and people. It is about sharing meals with your loved ones and savoring food instead of mindless eating. Another characteristic of this diet is that it includes red wine! Yes, you read that right! Having a glass of red wine with a Mediterranean meal is quite common. The antioxidants present in red wine are good for your health. But, as with anything else in life, there needs to be moderation. This Mediterranean lifestyle doesn’t promote leading a sedentary life, and instead, encourages you to engage in some form of physical activity or another. When you put all these factors together, the Mediterranean lifestyle is a great way to improve your physical and mental health.

Myths About the Mediterranean Diet These days, any information is just a click away, but this easy access to information comes with its own set of problems. For instance, the spread of misinformation is quite high. Before you learn more about this diet, it is important to let go of certain misconceptions and myths associated with the Mediterranean diet. Myth #1: The Mediterranean Diet Applies Only to the Mediterranean Region

This is one of the most common myths associated with this diet. Remember, it is based on the eating patterns of those residing in the Mediterranean region. If you take a moment and think about it, there's no reason to believe you cannot follow this diet as well. It is predominantly a plant-based diet that encourages the consumption of wholesome vegetables, fruits, legumes, whole grains, plenty of seafood, and poultry. All the food prescribed by this diet can be found anywhere and you can easily customize the meals according to your taste and preferences. Myth #2: The Mediterranean Diet Is a High-Fat Diet

Most of us wrongly demonize fats and blame them for the steadily increasing rates of obesity and chronic illnesses. Well, it turns out we are all wrong. The actual culprits responsible for these conditions are carbs and sugars. The Mediterranean diet increases your consumption of healthy dietary fats instead of the unhealthy ones present in processed and packaged ingredients. This diet encourages your consumption of healthy fats while curbing the consumption of all unhealthy ones. The monounsaturated and polyunsaturated fats

present in this diet are good for heart health and also reduces cholesterol levels. So, stop being scared of fats. Instead, embrace the Mediterranean diet to obtain all the different benefits it offers. Myth #3: This Diet is All About Pasta, Cheese, and Pizza

The Mediterranean cuisine is extremely diverse and is not confined to pasta, pizza, or cheese. As mentioned, there are 18 countries in the Mediterranean region. This diet shifts your attention toward healthy and wholesome plant-based foods instead of getting stuck consuming unhealthy carbs and nutrient-devoid meals. The Mediterranean diet is not restricted to pizza, bread, or pasta. A typical Mediterranean meal contains plenty of vegetables, a small portion of fish or lean animal protein, and a small serving of carbs. This diet ensures your body gets all the macro and micronutrients it needs to function efficiently. Myth #4: It Is Incredibly Difficult to Follow

The Mediterranean diet is synonymous with a healthy eating plan. It might increase your consumption of certain foods while restricting others, but all the foods included in this diet are nutritious. It encourages you to depend more on home-cooked meals instead of ordering in or consuming pre-cooked and processed meals. Most of us have unwittingly become accustomed to relying heavily on both these options when it comes to fulfilling our daily food requirements. Unfortunately, all this is undesirable. Once you shift to the Mediterranean diet, you will notice a significant reduction in your monthly food bills, especially when you start to regularly cook at home. Myth #5: Drink Wine Freely

When it comes to the Mediterranean diet, or any other diet for that matter, moderation is important. An important characteristic of this diet is that it lets you consume the occasional glass of red wine. Red wine is good for your health because it is rich in antioxidants that are believed to strengthen cardiovascular function. If one glass of red wine is good, then 3 or 4 must be much better, right? This is nothing more than a misconception. Let go of this notion and stick to the food list discussed in subsequent chapters. The Mediterranean diet helps to reduce the risk of diabetes, coronary diseases, and tackle inflammation while promoting weight loss and maintenance, and improves your cognitive health. By understanding the popular misconceptions and their associated facts, you'll be better equipped to shift to this diet.

Chapter Two: Improve your Health the Mediterranean Way Whether you want to lose weight, lead a healthy life, or reduce the risk of any chronic health conditions, the Mediterranean diet will help. In this section, we will look at all the different benefits associated with the diet.

Improve Cardiovascular Health

The Mediterranean diet is rich in Omega 3 fatty acids which are associated with better heart health. One of the most common ingredients used in the Mediterranean diet is olive oil. It is rich in alpha-linolenic acid (ALA) necessary for improving your

cardiovascular health. The Mediterranean diet also increases your consumption of healthy and wholesome ingredients instead of processed foods that are filled with empty calories. An important benefit of olive oil is that it reduces hypertension. The nitric oxide produced by olive oil ensures that your arteries are dilated and there is no arterial plaque. Arterial plaque increases the risk of cardiovascular disorders including strokes. Another important benefit of the healthy fatty acids included in this diet is that they reduce inflammation. According to a study conducted by Giuseppe Grosso et al. (2017), the Mediterranean diet is believed to improve coronary health. In a 5-year study conducted by Ramon Estruch et al. (2013), 7,000 men and women in Spain with a high risk of cardiovascular diseases were asked to follow a Mediterranean diet. The researchers noticed those who followed this diet had a 30% lower risk of developing coronary diseases when compared to others. According to a study undertaken by Katherine E. Paterson et al. (2018), the Mediterranean diet can reduce the risk of strokes. The researchers of this study noticed the risk of strokes in participants reduced by 20% in women, even ones with a high risk of stroke, by following the Mediterranean diet. When you put all these factors together and look at the supporting evidence, it becomes obvious the Mediterranean diet is a great way to improve your cardiovascular health.

Improves Cognitive Health Cognitive health, including your memory and thinking skills, tends to decrease with age. The brain is an incredibly complex organ responsible for all your functions. It is also a very hungry organ. It needs a constant supply of oxygen and nutrients derived from the bloodstream. If you have any existing problems with vascular health or an increased risk of cardiovascular disorders, this increases the risk of

developing any issues associated with your cognitive health. Usually, it presents itself as cognitive decline associated with degenerative disorders such as Alzheimer's and Parkinson's. According to a study conducted by Roy J. Hardman et al. (2016), following a Mediterranean diet can improve cognitive functioning, slow down cognitive decline, and even reduce the risk of developing Alzheimer’s. These findings were backed by another study undertaken by Valentina Berti et al. (2018). The cognitive health benefits associated with this diet are due to the consumption of healthy fats including olive oil, nuts, and other anti-inflammatory foods. These wholesome ingredients help counteract the harmful effects of inflammation associated with a poor diet.

Promotes Weight Loss and Maintenance The Mediterranean diet increases your intake of healthy fats and proteins while reducing unhealthy carb consumption. By including naturally healthy and fatty oils such as Omega 3 fatty acids from seafood, foods rich in dietary fiber, and a variety of probiotics, your satiety levels automatically increase. If your hunger is satiated, it automatically reduces hunger pangs. This, in turn, makes it easier to practice portion control without feeling restricted. A typical Western diet is rich in processed and pre-packaged ingredients. Most of us are guilty of making unhealthy food choices daily. If you take a moment and think about it, different foods have different satiety levels. For instance, eating a bag of chips or cookies might satiate your hunger initially, but you will feel hungry within an hour or two. On the other hand, if you eat a healthy bowl of salad filled with protein, you will not feel hungry for longer. Why does this happen? This is because plant-based foods are rich in dietary fiber that increases your satiety levels. If your hunger is satiated, the urge to binge on unhealthy foods automatically reduces.

Instead of counting every calorie you consume, the idea of the Mediterranean diet is to choose healthy and nutrient-dense ingredients. Because of this, your calorie intake automatically decreases. Maintaining a calorie deficit becomes easier. A calorie deficit occurs when your calorie expenditure is more than calorie intake. According to a study conducted by Iris Shai et al. (2008), a diet rich in extra-virgin olive oil promotes weight loss even without calorie restriction. If weight loss is your priority, combining the Mediterranean diet with calorie restriction and exercise can further enhance weight loss and maintenance.

Reduces the Risk of Type-2 Diabetes Diabetes is a metabolic disorder characterized by high levels of blood sugar or limited levels of insulin in the bloodstream. Your body requires a pancreatic enzyme known as insulin, which is responsible for regulating your blood sugar levels. Your body cannot process glucose by itself and requires insulin to convert it into usable energy molecules. Type 2 diabetes is a steadily growing health problem across the globe. It's characterized by a condition where your body cannot produce the insulin required to process glucose. It, in turn, increases

blood sugar levels. The most common risk factors associated with developing diabetes are a high sugar diet, unhealthy lifestyle, stress, and obesity. If your diet is rich in processed and packaged food, greasy and fatty fried foods, and other unhealthy ingredients, the risk of diabetes increases. So, the best thing you can do right now is to counteract this condition by shifting to a healthy and wholesome diet devoid of processed foods. According to the research conducted by Jordi Salas-Salvado et al. (2011), following a Mediterranean diet can reduce the risk of type-2 diabetes. The Mediterranean diet increases your consumption of wholesome vegetables, fruits, legumes, whole grains, healthy fats, and seafood. According to the research conducted by Olubukola Ajala et al. (2013), the Mediterranean diet promotes the regulation of blood sugar levels when compared to a low-carb or a high-protein diet.

Reduces Inflammation Your immune system is responsible for protecting your body from pathogens and foreign invaders such as disease-causing microorganisms. The first line of defense of the immune system is inflammation. In regulated amounts, inflammation is not only desirable but is important for maintaining your health and is a sign of a well-functioning immune system. Unfortunately, if inflammation levels are left unregulated, they become problematic and trigger a variety of painful conditions including rheumatoid arthritis. Certain foods support the function of the immune system while others trigger inflammation. Some common foods that trigger inflammation include red meats, processed foods, processed meats, sugars, harmful carbs, and unhealthy hydrogenated oils and trans fats. The Mediterranean diet is devoid of all these harmful ingredients. Therefore, it can reduce inflammation. The healthy dietary fats and complex carbs suggested by this diet tackle inflammation.

According to the research conducted by Giuseppe Grosso et al. (2017), the anti-inflammatory omega-3 fatty acids present in naturally fatty seafood and olive oil can reduce the painful symptoms of arthritis. The anti-inflammatory fatty acids reverse inflammation and in turn, reduce symptoms associated with conditions triggered by inflammation such as rheumatoid arthritis. The Mediterranean diet increases your intake of wholesome vegetables and fruits rich in a variety of antioxidants. These antioxidants help neutralize inflammation and reduce the risk associated with inflammatory conditions. Leading causes of inflammation include a poor diet and leading a sedentary lifestyle. By shifting to this diet, you can successfully reverse inflammation while strengthening the functioning of your immune system.

Reduces the Risk of Certain Types of Cancer Consuming a tired rich in fiber, antioxidants, polyphenols, and healthy Omega 6 and Omega 3 fatty acids combats and prevents the biological mechanisms associated with developing cancer. While following the Mediterranean diet, you can easily obtain all these essential nutrients. A plant-based diet includes wholesome vegetable fruits and whole grains. These ingredients promote your body’s ability to fight cancer by providing the required antioxidants. As mentioned, antioxidants reduce any damage caused to the DNA reducing the risk of cell mutation. Antioxidants also reduce the levels of inflammation. A combination of these factors is believed to reduce the risk of certain types of cancer. According to a meta-analysis undertaken by Lukas Scwingshackl et al. (2017), following the Mediterranean diet can reduce the risk of colorectal and breast cancer. According to a study conducted by Estefania Toledo et al. (2015), the Mediterranean diet reduces the risk of breast cancer in women by 62% when compared to

those following a low-fat diet.

Helps Ease Depression Your diet plays a significant role in your mental well-being. Yes, what you eat affects how you feel. If you take a moment to think, it makes sense. How do you feel after a heavy meal? Chances are you feel quite tired, lethargic, and drowsy. On the other hand, how do you feel after a light meal of a super salad? You will feel energetic! According to an analysis of observational studies undertaken by Camille Lassale et al. (2019), the Mediterranean diet can reduce the risk of depression when compared to pro-inflammatory diets. The regular Western diet is a pro-inflammatory diet characterized by high levels of trans fats, refined sugars and carbs, processed meats, and empty calories. Avoiding foods that harm your cognitive health and increasing the intake of antioxidants has a positive effect on your overall mood.

Chapter Three: Eat Nutrient-Dense Foods The Mediterranean diet is rich in wholesome and healthy ingredients. It includes a variety of plant-based foods, naturally fatty seafood, and dietary fats. In this chapter, you will learn about all the different foods you can and cannot eat while following this dietary protocol. Once you go through this list, your perception of the Mediterranean diet will change. If you're worried it is a restrictive diet, prepare to be pleasantly surprised.

The Mediterranean Diet Food List

The Mediterranean diet includes a variety of vegetables, fruits, healthy grains, proteins, nuts and seeds, dairy products, dietary fats, and a

variety of herbs and spices. Let us look in detail at each of these categories of ingredients you can eat freely. Vegetables

Vegetables are not only nutritious but are versatile ingredients that can be cooked in different ways. Whether it is grilling, steaming, roasting, or sautéing, there are absolutely no limits when it comes to cooking vegetables. A typical Mediterranean diet focuses on the consumption of locally available seasonal produce. As a rule of thumb, ensure you consume at least five portions of different vegetables daily. A simple way to obtain all the required nutrients is by including vegetables of different colors. There are no limits as to the different vegetables you can consume on the Mediterranean diet. Vegetables you can add are Brussel sprouts, broccoli, cucumber spinach, zucchini, spaghetti squash, summer squash, eggplants, bell peppers, sweet peppers, all other types of peppers, different varieties of squash, artichokes, carrots, potatoes, all types of root vegetables, and different leafy greens. Fruits

Fruits are rich in a variety of nutrients, vitamins, dietary fibers, and are filled with antioxidants. Whenever possible, purchase seasonal and locally grown fruits. You can include frozen and dried varieties and not just fresh fruits. Whether it is a smoothie or a guilt-free dessert, fruits can be incorporated into your daily meals quite easily. Apples, pears, peaches, grapes, dates, all types of berries, different melons, cherries, and any other fruit you can think of can be easily incorporated while following the Mediterranean way of eating. There are no restrictions about fruits and vegetables while following this diet.

Healthy Grains

All grains including products made from them are included in the Mediterranean diet. While choosing grains, legumes, and flour, opt for whole grains instead of the processed variants. For instance, use whole-wheat flour instead of white flour. It is all about making healthy and conscious dietary choices. Whole grains are rich in minerals, dietary fiber, and several nutrients. Some grains and grain products you can add to your diet are buckwheat, bulgur, farro, millet, barley, brown rice, oats, polenta, couscous, wheat berries, bread, and pasta. While buying pasta or bread, opt for ones made with whole grains. Legumes

The term legumes are used to either to a specific species of plant and the fruit develop such that the seeds are lined up in a pod. They are also known as pulses. Legumes are an excellent source of dietary protein and fiber, making them quite filling. Whether it’s whole grains, peas, or peanuts, several types of legumes are included in the Mediterranean diet. Some common examples of beans you can add

without any worries are black beans, fava beans, broad beans, English beans, chickpeas, Navy beans, Lima beans, Pinto beans, red beans, kidney beans, soybeans, cannellini beans, and so on. The most common lentils you will find in Mediterranean cooking are black lentils, red lentils, yellow lentils, pink lentils, French green lentils, and brown lentils. Whether it is English peas, Black Eyed Peas, peanuts, snap beans, or other edible pods such as sugar snap peas, snow peas, and so on, there’s plenty of choices. Healthy Fats

A common feature of Mediterranean cuisine is the liberal use of olive oil. Olives are a great source of heart-healthy Omega 3 fatty acids and the same stands true for the oil derived from them. Whenever possible, opt for extra Virgin olive oil instead of the regular olive oil you see in the supermarket. Extra Virgin olive oil is not refined and therefore, healthier than regular olive oil. Apart from all olive oil, you can also use avocados and avocado oil to obtain your daily dose of heart-healthy Omega 3 fatty acids. These fatty acids help improve your heart health while tackling inflammation. Dairy Products

The Mediterranean diet is not devoid of dairy products; however, moderation is the keyword. Ricotta, cottage cheese, feta, goat cheese, plain Greek yogurt, milk, and brie are some dairy products you can use occasionally. While choosing dairy products, always choose the full-fat variants instead of “low-fat,” “diet,” “no-fat,” or “skimmed varieties.” Remember, dairy products are only used in moderation. For instance, they can be used as a salad dressing, topping, or in smoothies. Herbs and Spices

Don't shy away from experimenting with different combinations of herbs and spices while shifting to the Mediterranean diet. The cuisine native to this region is flavorful, bold, and aromatic. Whether it is dried or fresh herbs, you don't have to worry and can safely add them to your daily diet. Most herbs and spices are also rich in flavonoids, polyphenols, and a variety of antioxidants that are good for health. Animal Protein

It is important to remember the Mediterranean diet is not a vegetarian diet. It includes healthy doses of fish and poultry. As a rule of thumb, try to reduce your red meat intake as much as you possibly can. The Mediterranean cuisine features different types of fatty fish and seafood that are good for health. It also includes lean poultry such as duck, turkey, chicken, and eggs. Mackerel, sardines, tuna, salmon, trout, shrimp, crabs, scallops, and muscles are some common examples of healthy seafood you can consume while following this diet. Whenever possible, opt for free-range eggs and fish caught in the wild instead of the factory-farmed variants. Similarly, choose grain-fed and organic meats instead of factory-farmed meats and animal products.

Nuts and Seeds

You can add different types of nuts and seeds to your diet, but don't forget to do this in moderation. Nuts and seeds are rich in a variety of nutrients and healthy fatty acids but are rich in calories too. If you are not careful, increasing your nut intake will directly increase your calorie intake. If weight loss is your priority, pay attention to the not son to consume. Pistachios, hazelnuts, walnuts, flax seeds, sunflower seeds, almonds, pumpkin seeds, and all other kinds of unsweetened nuts can be consumed occasionally. You can also use nut and seedbased milk and butter. As long as it does not contain any added sugars, additives, or preservatives, all these ingredients can be easily incorporated into your daily diet. Condiments and Sauces

Tomato sauce without any added sugar, tahini, pesto, and balsamic vinegar are the most common condiments used in Mediterranean cuisine. Once again, it is important to remember you should not purchase any processed or pre-packaged ingredients rich in added sugars such as barbecue sauce, ketchup, or teriyaki sauce. Sun-dried tomatoes, canned tomatoes, capers, and tomato paste can become regular ingredients in your cooking. Avoid refined or white sugar and products in that container. You need to be mindful of sugar intake while following the Mediterranean diet. Always use natural sweeteners and ensure you use them occasionally. Some common natural sweeteners you can use are dates, date syrup, date sugar, honey, coconut sugar, stevia, and agave nectar. Beverages

A primary characteristic of this diet that sets it apart from other diets

is it includes red wine. Red wine is the only type of alcohol permitted by this diet. If you like having an occasional glass of red wine, there's no reason why you should compromise. As long as you opt for dry red wines instead of sweetened ones, it's good. Also, it's just an occasional glass or two and nothing more. Apart from red wine, you can consume non-calorie beverages such as herbal teas, black tea, black coffee, and plenty of water. Avoid processed pre-packaged sodas, fruit juices, and sweetened coffee as much as possible. You can opt for fresh fruit juices or smoothies but stay away from the pre-packaged variants because they have additives and added sugars not permitted by this diet.

Foods to Avoid If you believed the Mediterranean diet is restrictive, your opinion would have changed by now. This diet is quite diverse and includes a variety of ingredients. This is one of the reasons why it is perfectly sustainable and in the long run as well. Certain categories of foods are restricted because they are harmful and rich in unhealthy calories your body does not need. If your priority is to improve your overall health and wellbeing while shifting to this Mediterranean way of eating, here are some ingredients you must avoid. All Refined Grains

In the previous section, you are introduced to different types of grains and legumes you can consume on this diet. Any refined grains, whether it is white rice or white flour, avoid it. It's not just refined grains, you must also avoid products made with them such as pasta, pizza, or pita bread. Refined grains and flours are significantly modified from their usual composition. The mechanical removal of germ and bran and the grinding or selective sifting they go through reduces their nutrition profile. Consuming such foods simply increases

your calorie intake without any important nutrients. Processed Meats

Apart from the different animal proteins discussed in the previous section, you cannot consume anything else. Try to avoid red meats as much as you possibly can. If unavoidable, cut it down to not more than one serving per week. You need to stay away from all different types of processed meats. Whether it is salami sausages, hot dogs, or any other cured deli meat, they are not good for you. Most processed meats include additives and carbs along with preservatives, which are not good for you. Added Sugar

All sugars added to foods and beverages during the processing or preparation are known as added sugars. Unlike naturally occurring sugars found in fruits, added sugars are incredibly unhealthy. It's not just added sugar you need to be mindful of, all products that contain them such as cookies, cakes, ice cream, and so on should be avoided too. Added sugars are incredibly unhealthy and cause significant fluctuations in your blood sugar levels. Unhealthy Oils

Margarine and hydrogenated oils and all other products made with them contain trans fats. Trans fats are harmful and increase the risk of cardiovascular disorders and inflammation. Even though the Mediterranean diet includes ingredients rich in dietary fats, trans fats are excluded. Animal fats, unhealthy fats, and butter can be replaced with healthy fats and oils such as olive and avocado oils.

Now that you have gone through all the different ingredients discussed in the section, you will realize the Mediterranean diet prohibits the consumption of unhealthy foods. Apart from this, all healthy ingredients are included in it. Start following the different recipes given in this book to cook delicious Mediterranean meals every day. Meals cooked with wholesome and fresh ingredients are incredibly flavorful. Once you get used to this diet, you will not want to go back to eating any processed foods again. All food items labeled “diet,” “no fat,” “low fat,” and “processed” should be avoided. Read the list of ingredients carefully before purchasing any pre-packaged item at your local supermarket. While going through the list of ingredients, if there is something you don't recognize, chances are it is not good for you.

Chapter Four: Get Started with The Mediterranean Diet You are now aware of all the different benefits associated with the Mediterranean diet and the diverse foods included in it and I am sure you are kicked to get started. Remember, a dietary overhaul can be a significant change for your body and mind. This is especially true if your regular is rich in unhealthy carbs, added sugar, pre-packaged food, and junk food. If so, shifting to a healthy diet that eliminates all these ingredients is not going to be easy. It will take some time and effort to condition your body and mind to accept this diet. In the meanwhile, don't forget to be patient.

Tips to Get Started The good news is you don't have to change your diet overnight. It is not a short-term solution; instead, it is a sustainable lifestyle. Prepare yourself, keep an open mind about this diet and you will be pleasantly surprised. It is an incredibly versatile diet with benefits that will improve your overall health and wellbeing. Let us now look at some simple steps to slowly transition to the Mediterranean diet. It Is All About Small Steps

Most of us are focused on looking at the big picture we forget about the small steps we need to take daily. Well, a diet is no different. As with any other goal in life, break it down into smaller steps you can take

daily. Instead of worrying about the distance, you need to cover, think about the daily steps you can take. Small and consistent steps will help achieve bigger goals with no time. If the idea is to follow the Mediterranean diet and turn it into a sustainable lifestyle, break it down into smaller goals. For instance, a small goal is to follow the diet for a week. Another goal can be to add some form of physical activity to your daily routine. Similarly, even a goal of eliminating healthy and junk food for ten days is a good idea. Whenever you achieve these goals, you'll be a step closer to attaining your overall objective. By shifting your focus to small steps that are practical and doable, your chances of success will automatically increase. The Rule About Vegetables and Fruits

It is important to make healthy and wholesome food choices. The first step to do this is by increasing your consumption of vegetables and fruits. As a rule of thumb, fill at least half your plate with these ingredients. Adding a side of spinach or salad to your breakfast and lunch will ensure you get all the nutrients needed. Whether you like eating vegetables and fruits raw or cooked, different options are available. Fruit can also be incorporated into the desserts you consume. It is important to remember the Mediterranean diet is predominantly a plant-based diet. If you are used to eating a lot of meat, transitioning to this diet will take some time. You don't have to worry about giving up on meat or animal proteins. Instead, it's time to shift your attention toward plant-based foods. The simplest way to do this is by allocating a few days every week as vegetarian days. Replace meats with naturally fatty fish and lean poultry. Experiment with vegetarian recipes and it will change your perception of vegetables. Always Choose Lean Proteins

If you are used to eating red meat regularly, it is time to make some healthier choices. Start by increasing your intake of seafood. Eat naturally fatty seafood at least twice every week. Whether it is a salad, tacos, or even a big dinner, fish can be easily incorporated into different recipes. Even legumes and beans can be used as a source of protein. Instead of thinking of meat as the hero of every dish, use it as a side dish while vegetables, whole grains, beans, and legumes play a more prominent role.

Don't Forget About Healthy Fats

Start incorporating healthy fats into your daily meals while eliminating the unhealthy ones. The simplest change you can make is to use olive oil instead of butter or margarine. Whether it is a salad dressing or a cooking medium, olive oil can be used for everything. It is incredibly versatile and healthy. Apart from olive oil, add healthy nuts and seeds to your diet too. It's not just nuts and seeds, incorporating nut butter is also a great way to obtain the healthy fatty acids present in them. Become mindful of the dietary fats you are consuming.

Stay Active

To achieve your weight loss, fitness, or health goals, concentrating on the diet is important. Apart from diet, another aspect of your life you must pay attention to is physical activity. The human body is not designed to lead a sedentary lifestyle. Most of us are used to spending our workdays slumped in front of the computer. Well, you need to exercise for at least 30 minutes daily to improve your overall health and wellbeing. There's only so much a diet can do. After that, exercise is needed. Even if weight loss is not your priority, exercising regularly strengthens your body, increases your strength and stamina, makes you feel better, and reduces the risk of chronic illnesses. There is a lot to gain and nothing to lose by exercising regularly. Whether it is running, jogging, biking, or swimming, different options are available these days. If you don't like any of these activities, you can always play a sport you like. The only criterion you need to remember is to get your body moving. Any activity that helps attain this goal will do. Let go of any notions that you need to go to the gym to work out daily. Instead, you can exercise from the comfort of your own home. Stay Hydrated At All Times

It's time to rethink your drink. Drink around 8 glasses of water daily. Making a dietary change becomes easy when your body is hydrated. Another important reason why you need to drink water is it regulates your appetite, reduces unhealthy cravings or hunger pangs, and increases satiety. Drinking water helps your body detoxify itself from the inside. Staying hydrated is important but choosing the right source of hydration is equally important. Pay extra attention to your consumption of sugary beverages. As mentioned previously, avoid all processed pre-packaged beverages.

Other than this, avoid fruit juice, sodas, or energy drinks while following the Mediterranean diet. It is important to pay attention to the liquid calories you consume as well. Instead, shift to healthy and wholesome smoothies or homemade fruit juices. Experiment With Herbs and Spices

Never forget to add plenty of herbs and spices to your daily meals. Even a simple fillet of fish can be elevated to a gourmet level using a sprig of thyme, lemon slices, and a dash of pepper and sea salt. Herbs and spices are not only good for your health because they are rich in antioxidants, but they are incredibly flavorful. A common reason why a lot of people give up on their diets is that they don't want to consume land or boring food. Well, the Mediterranean food is neither planned nor boring. Once you go through the different recipes given in this book, you'll realize the dependence on fresh herbs and spices in this cuisine. If you don't have access to fresh herbs dried even dried ones work brilliantly. Instead of relying heavily on salt to flavor your food, incorporate different herbs and spices into your daily meals. Spend Time with Your Loved Ones

Apart from focusing on healthy and wholesome meals, another aspect of the Mediterranean diet you cannot overlook is spending time with your loved ones. The Mediterranean diet is not just a celebration of food, but it is a celebration of people, relationships, and life in general. Make it a habit to dine regularly with your family. Spending time with loved ones and sharing food is a good way to bond. It is also a great stress buster. Spending time with your loved ones will make you feel good. So, this diet not only helps improve your physical health but takes care of your mental wellbeing too. Transitioning to the Mediterranean diet is quite simple. All it requires is conscious and consistent effort coupled with some patience. This

diet is versatile and can be easily adapted according to your tastes and preferences. Until you get accustomed to this diet don't forget to be patient with your body and mind. By giving yourself some time, your chance of success automatically increases.

Things to Remember Before Starting the Diet In the previous section, you were introduced to different steps and suggestions you can follow to ease into the Mediterranean way of eating. Before you make any dietary change, it's important to take into account certain considerations associated with this diet. Here are some points you must remember before shifting to the Mediterranean diet. Always Establish Your Goals

If you are shifting to the Mediterranean diet, what are your reasons? Unless you are aware of your reasons, following the diet will become difficult. Identifying your reasons also gives you the motivation to keep going on the days when you don't feel like it. Before you start this diet, spend some time, and make a list of all the goals you wish to attain. Whether it is improving your health, weight loss or maintenance, or becoming fit, you might have different goals. Carefully consider your goals, and make a note of them. While establishing goals, ensure they are small, measurable, attainable, relevant, and time-bound. Unless all these conditions are met, attaining the goal will become difficult. If losing weight is your priority, write it down as your primary goal. This goal can be further divided into smaller goals such as exercising regularly for a week or

avoiding junk food for a month. Whenever you attain a goal, it automatically increases your motivation to keep going. It Is a Lifestyle

The term diet might mislead you to believe it is about counting calories, restricting foods, and creates a mindset of deprivation and lacking. The Mediterranean diet is not about restricting food or tracking the calories you consume. Even if you eat to your heart’s content, your calorie consumption will not increase provided you make healthy food choices. If you want to make the most of the benefits associated with the Mediterranean diet, it's important to concentrate on your habits, physical activity, and people in your life. It is a sustainable lifestyle that helps you live a happy and satisfying life while improving your health. There are two important aspects of the Mediterranean lifestyle you need to start living by. The first one is to add some physical activity to your daily routine and the second is to make all mealtimes a social event. Physical activity is a regular part of life for those in the Mediterranean region. Since you are following this diet, it is important to start embodying their lifestyle as well. Adding around two hours of exercise per week can work wonders for your health. Simple chores around the house such as cleaning, dusting, vacuuming, or working on the yard are great aerobic exercises. You don't have to spend hours together in the gym to exercise. Spend some time, make a list of activities you enjoy, and start adding them to your daily routine. An important part of the Mediterranean diet that makes it unique from other diets is it transforms mealtimes into an enjoyable experience. The dining room is not just a place to eat, but to socialize and mingle with others. Meals are a great way to relax and reconnect with your loved ones. Most of us are guilty of scarfing down meals without paying any attention to what we are eating. By following the Mediterranean way of living, you will start enjoying the food you consume. It is all about mindfulness. Instead of getting bogged down

by the stress of daily life, forget about all this while eating. Concentrate only on the present and the company around. This is a simple way to reduce any stress; become mindful of the food you eat, and practice portion control without overeating. Pay Attention to The Olive Oil You Use

The Mediterranean diet encourages you to start using plenty of olive oil. So, it is important to pay attention to the kind of olive oil use. Yes, all olive oils aren't created equally. Some are healthier than others. Whenever possible, shop for extra virgin olive oil instead of the regular varieties. According to the research conducted by Monika GorzynikDębicka et al. (2018, extra Virgin olive oil has higher levels of polyphenols, a variety of antioxidants. The modifiers extra virgin or virgin before olive oil essentially refer to the manufacturing process for producing the oil. The oil obtained from olives that are least processed is extra virgin olive oil. Whenever the oil is processed, certain chemicals are used to clean it, and then the oil is heated. This process prolongs its shelf life but reduces the nutritional profile. Some also believe extra virgin olive oil tastes more pleasant than regular oils. Dairy Is Allowed Only in Moderation

You can consume dairy products while following the Mediterranean diet, but only in moderation. Don't exceed 2- 3 servings of dairy products per week. When it comes to dairy products, once again, it is important to make healthy choices. Eating ice cream is not recommended. Instead, opt for fermented dairy products like Greek yogurt and healthy cheeses such as ricotta, feta, and parmesan. Try to limit your intake of dairy foods as much as possible. Deserts Are Not Off Limits

Even though this diet encourages you to eliminate processed and added sugars from your diet, it's not a reason to believe you cannot enjoy any sweet treats. For instance, a bowl of frozen berries topped with unsweetened heavy whipped cream makes for an incredible dessert. All that takes is a little creativity and you can eat desserts too. Following the Mediterranean diet is not difficult. Once you commit to changing your health and lifestyle for the better, it will become easier. After all, you are the only one responsible for your wellbeing and this responsibility cannot be delegated. Start taking care of yourself by paying extra attention to your diet.

Chapter Five: Tips to Accelerate your Progress The Mediterranean diet is extremely healthy and easy to follow. What if there was something else you can do to accelerate your progress while following this diet? Yes, you read it right. It is possible to accelerate the result obtained from this diet. In this chapter, you learn about the common mistakes beginners make and how to avoid them, and several tips to enhance the overall benefits offered by the diet.

Tips to Follow In this section, you will learn about simple tips you can use to make things easier while following the Mediterranean diet. Cook at Home

Start cooking at home as much as you possibly can. Cooking is not a difficult task. Now that you are armed with all the different recipes given in this book, cooking well becomes a breeze. Simply stock the pantry with the required ingredients, select a recipe that appeals to you, and follow the simple instructions. These are the only steps involved to cook delicious meals. Cooking becomes even easier if you practice meal prep over the weekend and start batch cooking. When you cook the meals at home, your relationship with food will improve. It makes you more conscious of everything you are eating. Apart from this, it gives you complete control over the quality of ingredients used

and the portions too. Practice Mindful Eating

Learn to savor every morsel you consume. A lot of effort went into not only growing the produce you are eating, but in cooking it too. It is important to enjoy the fruits of your labor. Instead of watching TV, working, or checking emails, keep all these gadgets away and focus only on the food you are eating. Eating meals with your loved ones is also a great way to practice mindful eating. Whenever you eat, learn to savor the taste, aroma, texture, and flavors. When you start paying attention to all this, you automatically become conscious of how much you are eating. When you are watching something on TV, chances are that you end up overeating without even realizing it. By shifting your attention to the present, paying attention to how much we eat becomes easy. When you eat slowly, it gives you a better opportunity to chew the food thoroughly before swallowing. This simple practice promotes your body’s ability to digest and absorb nutrients present in the food you eat. Plan All Meals

Make it a point to eat three healthy, wholesome, and well-rounded meals daily. Yes, eating breakfast is a part of the Mediterranean way of living. If you are used to skipping breakfast, it's time to make some changes. A simple way to increase your chances of following this diet without giving in to the temptation of eating out or depending on prepackaged meals is through meal planning. Take some time over the weekend, think about all the different meals you want to eat, and start planning. Meal planning ensures plenty of variety is incorporated into your usual diet. It is also a great way to reduce the cooking time during the week. Instead of wasting your precious resources thinking about

what your next meal should be, start planning. Meal planning is also important for grocery shopping. Don't forget to use the sample meal plan discussed in this book to make things easier. Once you get into the groove of following the Mediterranean diet, you can create your own meal plans too. Ration Your Portions

Even though the Mediterranean diet doesn't encourage calorie counting, exercising portion control is important. This reduces the risk of overeating while ensuring your body gets its daily dose of essential nutrients. As a rule of thumb, fill up on lean protein, dietary fiber, and complex carbs to ensure you receive the daily dose of nutrients. Whether it is weighing the portions or storing them in specific containers, practicing portion control is important. Clean Your Pantry

Before you start this diet, spend some time and carefully go through all the ingredients you have at home. Not just ingredients, but the different food items too. If there is anything that doesn't fit the Mediterranean eating pattern, get rid of it. Think of it as springcleaning for the kitchen. Out of sight out of mind is a great way to deal with temptations. This is especially true if you have plenty of refined and processed foods at home such as chips, cookies, chocolate, ice creams, and so on. Once you have cleared the pantry, you'll have sufficient place to accommodate Mediterranean diet-friendly ingredients. Grocery Shopping

Once you are aware of your meal plan, it automatically becomes easier

to determine the groceries you will need. Whenever you go to the supermarket, carry the grocery list with you. Go through the Mediterranean food list discussed in previous chapters to create a shopping list and stick to it. In the previous step, it was mentioned you need to clean the pantry, now it's time to restock it with all Mediterranean diet ingredients. Choose Local and Seasonal Produce

Whenever possible, opt for seasonal and locally produced ingredients. These are wholesome and more nutritious. Not to mention, they are also relatively low in cost when compared to other ingredients. Perhaps visit the local farmer’s market or even a farm, if there is any nearby. It will give you a better idea of where your produce comes from. Set a Food Budget

If you are worried following the Mediterranean diet will burn a hole in your pocket, you need to think again. As mentioned previously, believing the Mediterranean diet to be expensive is nothing more than a myth. When it comes to following a diet, your food choices play a crucial role. The simplest way to ensure you don't go overboard or spend too much on the diet by setting a food budget. At the start of the month, create a meal plan, and make a list of all the ingredients you will need. Add a little buffer to it and you have your food budget. Ensure you do not exceed this. Well, it's not just your body, even your bank balance will be grateful for this diet. Meal Prep Is Your Friend

Meal prepping essentially means doing the required prep for a meal before you start cooking. Think of it as laying down the groundwork. It includes simple tasks such as portioning the protein, chopping vegetables, making sauces, cooking the meat, and so on. Cooking becomes easy when all the meal prep is ready. It hardly takes an hour or two over the weekend to meal prep for a week. Before you start, ensure you have a meal plan place. Meal prep is also a great way to practice portion control. When you look at a meal plan, you will realize certain ingredients are overlapping. Also, ingredients used in a specific meal can be repurposed for other meals. Another advantage is it gives you a chance to batch cook. If there is a specific recipe you like or enjoy, cook multiple portions of it and store it for later. Whether it is a sauce, curry, broth, soup, or a casserole, you can batch cook these recipes. Cooking during the week becomes a breeze when the basic prep is done. Never Leave the Home Hungry

Make it a point to never leave your home hungry. This increases the risk of temptations. If you are hungry, you will want to eat something. If your hunger is satiated, the chances of any hunger pangs tempting

you when will reduce automatically. If not, you can always carry some snacks with you. It becomes easier to stick to this diet when you are not hungry. Also, hunger is a primary reason why a lot of people give up on diets. So, pay attention to your body's hunger cues. Make Healthy Snacks

Make a few healthy Mediterranean diet-friendly snacks at home. Whether it is roasted chickpeas, kale chips, or baked pita strips, making some healthy snacks is not time-consuming. It also ensures you are following the diet regardless of where you are. Whether you’re going to work or traveling, carry some of these snacks with you at all times. All it takes is a little creativity and cooking becomes quite easy. Making snacks at home is cost-effective and incredibly healthy because it gives you complete control over the quality of ingredients used and the portion size too. Fill Up on Healthy Foods

While following any diet, there will be days when you feel like binging on something unhealthy. If you are craving something sweet, remind yourself you can eat it later after you finished your daily portion of protein, complex carbs, dietary fats, and fiber. Chances are, by the time you have filled up on these foods, you will no longer be hungry or have any space for the sweet treat you were craving. This is a great technique that reduces any feelings of deprivation while ensuring your body gets all the nourishment it needs. Don't Forget to Exercise

An important aspect of the Mediterranean lifestyle is to be active. So, do not forget to exercise. It becomes easier to attain and maintain your

weight loss goals when exercise is a part of your daily routine. Exercising regularly is good for your mental health too. It is not only a great stress buster but improves the production of feel-good hormones. You don't have to incorporate all these suggestions at once. Start with one or two tips and incorporate them into your daily routine. Once they become a part of your routine, you can work on other tips. It's quite easy to get overwhelmed when you look at the list of things that need to be done. Well, the good news is, there's no rush. You can take your time and pace yourself.

Mistakes to Avoid Understanding how the Mediterranean diet works are important if you want to increase your chances of success. Learning about all the foods you can and cannot eat will make it easy to follow the diet. However, there are certain common mistakes beginners make while transitioning to this diet. In this section, let's look at these mistakes and how you can avoid them. Drastically Increasing Your Intake of Grains And Cereals

The Mediterranean diet includes healthy servings of different grains and cereals. Your consumption of grains and cereals depends on your level of physical activity. If you are leading a sedentary lifestyle, concentrate on adding some exercise to your daily routine. Whole grains and cereals are rich in carbs and unless your body gets the exercise it needs, consuming too many carbs is seldom desirable. Remember, the Mediterranean diet is not just about eating plenty of pasta or bread. Instead, it is about consuming well-balanced meals that include all the different types of nutrients your body needs.

Not Practicing Portion Control

The Mediterranean diet does not include any restrictive calorie requirement. You don't have to count every calorie present in every morsel you eat. It is important to pay attention to the portions you consume. This is especially true when you are talking about healthy fats such as olive oil and nuts. You don't have to place any hard limits on your daily intake of vegetables. However, if you eat too many seeds and nuts, dairy products, and red meat, it doesn't make any sense. One important rule of following the Mediterranean diet is to practice the idea of moderation. Ensure that every meal you consume includes carbohydrates, proteins, dietary fats, and dietary fiber. Not Paying Attention to The Cheese You Consume

Dairy is not a major food group when it comes to the Mediterranean diet. It is important for a healthy diet, but only in limited amounts. Cheese is never the star in any Mediterranean meal. Instead, it is incorporated into salad dressings or used as a topping. Pay attention to the dietary choices you make. You can consume Greek yogurt, provided it is the unsweetened variety. Choosing artificially flavored yogurt is not good for your health. Most of the prepackaged yogurts available on the market these days include added sugar and preservatives. Unsweetened Greek yogurt topped with some fresh fruits and nuts is a healthy dessert while artificially flavored yogurt is rich in calories or nothing else. Not Eating Sufficient Seafood

Make it a point to consume seafood at least twice a week. Even though it is a predominantly plant-based diet, it is not a vegetarian diet. You need to consume naturally fatty fish and seafood. The Omega 3 fatty

acids present in fish and shellfish are good for your brain and body alike. So, start increasing your intake of seafood. Whenever possible, opt for fish caught in the wild instead of the factory-farmed variants. Skipping Meals

If you are trying to lose weight or maintain it, it can be quite tempting to skip meals. As a rule of thumb, avoid skipping meals. It is okay to not eat when you are not hungry. Start paying attention to your body’s hunger cues. Following the diet becomes difficult if you start skipping meals. Unless you eat healthy and wholesome meals, you will not get the desired nutrition. Skipping meals does more harm than good. If you are exercising, ensure you refuel afterward. Exercising intensively and skipping meals will shift your body into starvation mode. Once in this mode, your body stops burning fats and instead, starts hoarding them. This is undesirable if weight loss is your priority. Drinking Too Much Wine

Even though this diet lets you drink red wine, do not go overboard. Drinking too much wine and not drinking sufficient water is a recipe for disaster. Alcohol might not be a staple of the Mediterranean eating style, but in limited amounts, it is helpful. Red wine, especially the dry varieties, is the only ideal choice of alcohol. You cannot drink white wine, tequila, gin, beer, or any other form of alcohol and believe it's all the same. Even though red wine is good for you, don't forget the rule about moderation. You can have a glass of red wine with your meals, but don't forget to drink sufficient water at the same time. Staying hydrated is crucial if you want to follow this diet or any other diet for that matter. Don't Limit Flavors

Let go of any conceptions that diet food is bland or flavorless. Do not restrict yourself when it comes to using herbs and spices. Instead of depending on salt to flavor your meals, include a variety of herbs and spices. It is important to ensure you consume healthy and flavorful meals. If you eat the same food daily, sticking to this diet will become boring and incredibly difficult. Similarly, eating bland food will also make things difficult. The Mediterranean diet is a celebration of produce. Get into the spirit of the Mediterranean way of living by adding bold and exciting flavors to all the meals you consume. Do Not Use Processed Foods as a Substitute

A healthy shortcut is acceptable, but relying on processed foods is not a good idea. Depending on that instant box of couscous is a bad idea. Artificial sweeteners, chemical additives, preservatives, unhealthy trans fats, and refined carbs are present in all different processed foods. So, stay away from them. You can look for healthy shortcuts such as using canned beans when you are pressed for time. If you want to follow this diet, concentrate on making healthy food choices. Avoid using fast food as a shortcut because it is a bad choice in the long run. The idea of this diet is to increase your intake of wholesome and fresh ingredients while reducing dependence on unhealthy foods. Concentrate on attaining this goal and your nutrient intake will automatically increase full stock Many believe that experience is the best teacher. After all, when you make a mistake, it is a valuable learning opportunity. Well, you don't necessarily have to keep making mistakes to learn those lessons. There's a lot to learn from the mistakes that others make and their experience. By avoiding the simple mistakes suggested in the section, you can increase your chances of success. Avoiding these mistakes will make it easier to follow the Mediterranean diet and transform it into a sustainable lifestyle.

Tips to Stay Motivated Motivation is the internal desire that keeps you going even when you don't want to. You can do the right thing even when you don't feel like it. Without motivation, getting anything done in life will become quite difficult. It is essentially the fuel that helps attain your goals despite any obstacles or challenges you face. It is an incredibly important part of all aspects of life and your diet is not an exception. Usually, whenever you try something new, chances are you are quite excited during an initial couple of days. After a while, the excitement and novelty fade away and your motivation levels reduce. There will be situations when your motivation levels falter, especially after a setback or a challenge. It is important to maintain your motivation levels because the Mediterranean diet is a long-term solution. It is a lifestyle choice and not just a short-term diet. Unless you are motivated from the inside, shifting to this lifestyle will become unnecessarily difficult. One of the simplest ways to stay motivated is by establishing realistic and relevant goals for yourself. You need to set small, measurable, and time-bound goals. It essentially means vague goals are nothing more than a recipe for disaster and appointment. For instance, a goal such as, “I want to lose weight,” is quite vague. On the other hand, a goal such as, “I want to lose 10 pounds within 3 months,” is extremely specific. It not only tells you what you want to do but the time frame within which you should attain it. It is important to establish timebound goals because if you don't have a time limit, the chances of procrastination increase. Apart from setting goals, there are different things you can do to maintain your motivation levels. In this section, let's look at some helpful tips for staying motivated. Do Not Rush Into It

It can be quite tempting to rush into a diet. Well, it is not a good idea. Instead, take some time and plan how you want to go about it. Remember, you need to shop for groceries, plan the meals, and determine how you want to go about this diet. Unless you complete all these steps, the chances of giving up on it increase. Since you are in it for the long run, do not rush into it. Learn to be patient if you want to follow this diet. Making a lifestyle change is not something that happens overnight. Also, it will take a while before you can see some results. In the meanwhile, it is important to not give up on the diet. Follow this diet for at least 4 weeks to see a positive change. Learn to be patient with yourself and trust this diet. After all, you did not gain those extra pounds overnight, and losing them overnight is nothing but impractical. It is not a crash diet and is a healthy lifestyle change. While following the diet, you will hit a weight loss plateau. This is not only common, but you should expect it too. A weight-loss plateau occurs when you stop losing weight despite following the diet and exercising regularly. When you hit this plateau, it is important to reconsider your diet and change your exercise routine a little. For instance, reducing the carbohydrate intake while increasing protein consumption and changing the form of exercise can help overcome this plateau. It is a process of trial and error. So, be patient and don't be in a hurry. Change Your Mindset

Don’t discount the importance of mindset while following a diet. If you believe the diet is restrictive or depriving you of foods you enjoy, following it will become tricky. On the other hand, concentrating on all the foods you can eat creates a positive mindset. Let go of any reservations, biases, and misconceptions about it. Approach this diet with an open mind and you will be pleasantly surprised.

Prepare for Setbacks

Setbacks are not only common, but you should expect them too. You cannot succeed without dealing with a few setbacks. There will be times when you give in to your temptations and eat something you know you're not supposed to. In such instances, understand that it is okay. If you have slipped up, pick yourself up and get back to the routine from the following day. It is okay to indulge yourself. However, it's not okay to view all this as a failure. Create a plan of action to deal with such setbacks. For instance, if you had a packet of chips, restrict yourself to it and don't go overboard. Every setback is an isolated incident. Do not treat it as a general pattern. Don't give up on the diet and get back to it from the following day. Let Go of Any Notions of Perfection

Let go of an all-or-nothing attitude. If you want to follow this diet and maintain the results, you should not hold on to any notions of perfection. Perfection is nothing more than a mirage. If you keep chasing it, you are setting yourself up for disappointment. A perfectionist attitude can quickly turn a setback into a failure. It also prevents you from acknowledging all the efforts you make. It is better to concentrate on your efforts instead of the results during the initial stages. As mentioned, you should not only prepare yourself for setbacks but expect them too. It is a human tendency to make mistakes. If you aim for perfection, it can prevent you from taking the first step itself. If you don't try, you will never know and with a perfectionist attitude, you will always be scared to get started. Another problem with this kind of thinking is you start viewing every setback as a failure. Even if you make a mistake, there is a specific lesson to be learned. Once you learn the lessons, you can move on and prevent them from occurring again.

Buddy Up

It becomes easier to follow a diet when you have a partner. Whether it is your spouse, family member, friend, or even an online friend, buddy up. When you know you are not alone, following the diet automatically becomes easier. Imagine, if you had someone else to plan the meals with, shop for groceries, and exercise together, everything would become fun and exciting. Your dieting partner can also give you the motivation on the days when you are running a little low on it. Apart from a dieting buddy, you need to create a support system too. Before you start the diet, talk to your close friends, and family members about your reasons for following this diet and what you wish to achieve. They will act as your support system and step in on those days when your motivation levels are quite low. By creating an external source of accountability, the added pressure will ensure you are following the diet and are sticking to your commitment. When you know you are accountable to someone else, the motivation to follow through on your promise automatically increases. Establish Rewards

It is quite easy to criticize yourself whenever you make a mistake. If you are quick to criticize, ensure you are acknowledging all the wins that come your way. As mentioned, following the Mediterranean way of living is an amalgamation of all the small steps you take daily. Every positive step you take is an achievement. Don't forget to celebrate them. Acknowledging and celebrating all your victories, whether they are big or small, gives you the motivation to keep going. For instance, if one of your goals is to avoid junk food for a month, don't forget to reward yourself when you have attained it. The only thing you need to remember while establishing rewards is to not make them anything food-related. For instance, it does not make any sense

if you reward yourself by eating a pint of ice cream after foregoing junk food for a month. All the effort you put in is automatically undone. Instead, treat yourself to simple rewards such as watching a movie, getting a manicure pedicure, or even buying something special for yourself. Create a Maintenance Plan

Remember, the Mediterranean diet is not a short-term solution. Instead, think of it as a lifestyle change. It is not a fad diet that promises overnight results. Instead, is a tried and tested dietary regime that offers a variety of health benefits. If you want to follow it in the long run, you need a maintenance plan. A maintenance plan is a combination of a good dietary regime and healthy lifestyle changes. Some simple healthy lifestyle changes suggested by this diet include adding exercise to your daily routine and spending time with loved ones. When you make these changes, your overall quality of life will improve. So, it's not just your health that improves, but you feel better about yourself. Maintain a Journal

Start maintaining a dietary journal. It's not just about tracking all the different food choices you make but make a note of all the changes you observe in yourself. Once you start following this diet and get accustomed to it, you will realize your energy levels are higher, you sleep better at night, and start enjoying food more than ever. These are all positive changes that cannot be measured. By maintaining a journal, you can make a note of it. On the days when your motivation levels are running a little low, check this journal and you will feel better. Also, take a picture of yourself before you start this diet. Instead of concentrating solely on the weighing scale, look for physical changes.

Whether it is a reduction in your waist circumference or an improvement in your energy levels. Or maybe your clothes start fitting you better. These changes cannot be measured. That said, you should not ignore them because they are small victories. Look for these nonscalable victories and celebrate them. Start following all these simple suggestions daily to increase your motivation levels. When you are motivated from the inside, following this diet, in the long run, becomes quite simple. It also ensures you not only attain your health and weight loss goals but maintain the results too.

Chapter Six: Quick Mediterranean Diet Breakfast Recipes Blueberry Coffee Breakfast Smoothie

Number of servings: 1 Nutritional values per serving: Calories – 199 Fat – 3 g Carbohydrate – 41 g Fiber – 5 g

Protein – 4 g Ingredients: ●½ cup rolled oats ● 1 teaspoon instant coffee ●½ cup almond milk ●½ cup fresh blueberries ●3 dates, pitted Directions: 1. Place oats, coffee, almond milk, blueberries, and dates in a blender. 2. Blend until very smooth. 3. Pour into a glass and serve.

Banana Bread Smoothie Number of servings: 1 Nutritional values per serving: Without maple syrup Calories – 209 Fat – 3 g Carbohydrate – 24 g Fiber – 5 g Protein – 6 g Ingredients:

● 1 banana, sliced, frozen ●¼ cup uncooked oldfashioned oats ●½ teaspoon vanilla extract ● A pinch of ground nutmeg ●½ cup almond milk ●¼ cup plain, non-fat Greek yogurt ●½ teaspoon pure maple syrup (optional) ● A pinch of ground cinnamon ● A bit of salt Directions:

1. Place banana, oats, vanilla, milk, yogurt, maple syrup, spices, and salt in a blender. 2. Blend until you get a smooth puree. 3. Pour into a glass and serve.

Mediterranean Pistachios and Fruits with Yogurt Number of servings: 3 Nutritional values per serving: ¼ cup without yogurt Calories – 116 Fat – 7.1 g Carbohydrate – 11 g Fiber – 2.1 g Protein – 3.5 g Ingredients:

●6 tablespoons roasted, unsalted pistachios ● 1/8 cup chopped, dried apricots ●A pinch ground or grated nutmeg ● ½ teaspoon raw sugar ● 1 tablespoon dried pomegranate seeds or dried cranberries ●A pinch ground allspice ● 1/8 teaspoon cinnamon ● Greek yogurt to serve, as required Directions: 1. Place pistachios on a baking tray. Spread it evenly. 2. Set up the temperature of your oven to 350° F and preheat the oven. Place the baking sheet in the oven and bake for about 7 minutes or until the nuts are toasted lightly. 3. Cool the pistachios on your countertop.

4. Transfer the pistachios into a bowl. Add pomegranate seeds, sugar, dried apricots, and all the spices. Toss well. 5. Transfer into an airtight container. It can last for 6 – 7 days. 6. To serve: Place yogurt in 3 serving bowls. 7. Add ¼ cup nut mixture in each bowl and serve.

Mediterranean Tofu Scramble Number of servings: 4 Nutritional values per serving: Calories – 246 Fat – 19 g Carbohydrate – 8 g Fiber – 3 g Protein – 14 g Ingredients:

●2 tablespoons olive oil ● Himalayan pink salt to taste ●½ cup sundried tomatoes in oil, cut into strips ● Chopped chives, to garnish ● 20 ounces firm tofu, crumbled ● 2 teaspoons mild curry powder ● 2/3 cup green olives pitted, sliced into rings Directions: 1. Pour oil into a nonstick pan and heat over medium-high flame. Once the oil is hot, add tofu. Stir in curry powder and Himalayan pink salt. 2. Cook for about 5 minutes, stirring frequently. 3. Add sundried tomatoes and olives and heat thoroughly.

Quick Steel Cut Oatmeal Number of servings: 2 Nutritional values per serving: Calories – 180 Fat – 3 g Carbohydrate – 31 g Fiber – 5 g Protein – 7 g Ingredients:

●½ cup steel cut oats ● ¼ apple peeled, cored, diced ●2 cups water ●2 teaspoons maple syrup or honey ●½ teaspoon ground cinnamon ● A pinch ground allspice ● A pinch of ground nutmeg Directions: 1. The night before having this oatmeal as your breakfast, boil 1 ½ cups of water in a saucepan. Remove from heat. Stir in oats and keep the saucepan covered, all night on your countertop. 2. 10 minutes before your breakfast, add ½ cup water and apple and place the saucepan over medium-low flame and cook for about 10 minutes, without covering. 3. Ladle into bowls. Add a teaspoon of maple syrup in each bowl and serve.

Veggie Omelet Number of servings: 2 Nutritional values per serving: Calories – 259 Fat – 13 g Carbohydrate – 22 g Fiber – 3 g Protein – 15 g Ingredients: ●1 tablespoon extravirgin olive oil ●1 clove garlic, minced ● ½ small onion, thinly sliced ●½ cup shredded cabbage ● 4.5 ounces diced,

diced, mixed, cooked vegetables of your preference or leftover cooked vegetables ●3 large eggs ●½ tablespoon finely chopped flat-leaf parsley ● Salt to taste ● 2 ounces soft goat cheese ● Pepper to taste Directions: 1. Add oil into a pan and heat over medium flame. Add onion and cook until pink. Stir in garlic and cook for a few seconds. 2. Stir in cabbage and cooked vegetables. Stir-fry for a couple of minutes. 3. Beat eggs with salt and pepper. Pour into the skillet, all over the vegetables. Add parsley and stir lightly. Now do not stir anymore. 4. Cook until the edges are set and the underside is golden

brown. Carefully lift the omelet with a spatula and turn the omelet over. 5. Sprinkle cheese on top. Cook for a couple of minutes. 6. Cut into 2 halves and serve.

Muesli with Raspberries

Number of servings: 2 Nutritional values per serving: Calories – 288 Fat – 6.6 g Carbohydrate – 51.8 g Fiber – 13.3 g Protein – 13 g Ingredients:

●1 cup muesli ● 1 ½ cups low-fat milk ●2 cups raspberries Directions: 1. Divide muesli and raspberries into 2 bowls. Pour ¾ cup milk into each bowl and serve.

Greek Quinoa Breakfast Bowl Number of servings: 3 Nutritional values per serving: Calories – 357 Fat – 20 g Carbohydrate – 20 g Fiber – 3 g Protein – 23 g Ingredients:

● 6 eggs ● ½ teaspoon onion powder ● Salt to taste ● ½ teaspoon olive oil ●1 cup halved cherry tomatoes ●1 cup cooked quinoa ●2 tablespoons plain Greek yogurt ● ½ teaspoon granulated garlic ● Pepper to taste ● 2.5 ounces baby spinach ● ½ cup feta cheese Directions: 1. Add eggs, yogurt, garlic, onion powder, salt, and pepper into a bowl and whisk well. 2. Pour oil into a skillet and heat over medium flame. When the oil is heated, add spinach and cook for a couple of minutes. 3. Once spinach wilts, stir in tomatoes and cook until the

tomatoes are slightly soft. 4. Pour in the egg mixture and stir lightly. Do not stir for about a minute or until eggs are soft set. Now stir often until scrambled and the eggs are cooked to the desired doneness. 5. Add feta cheese and quinoa and mix well. Heat thoroughly. 6. Divide into bowls and serve.

Tropical Mango Smoothie Bowl Number of servings: 2 Nutritional values per serving: Calories – 240 Fat – 3.98 g Carbohydrate – 53.9 g Fiber – 7.8 g Protein – 3.26 g Ingredients: ●1 cup frozen mango chunks ● 1 banana, sliced, frozen ●1 cup frozen pineapple chunks ● 2/3 cup coconut water For toppings:

●½ cup chopped fresh pineapple ●2 tablespoons unsweetened coconut flakes ●4 tablespoons pomegranate seeds Directions: 1. To make smoothie: Place mango, banana, pineapple, and coconut water in a blender. Blend until smooth and thick. 2. Divide into 2 bowls. Place the toppings on top of the smoothie and serve.

Chocolate Almond Butter Breakfast Number of servings: 4 Nutritional values per serving: Calories – 559 Fat – 23 g Carbohydrate – 66 g Fiber – 9 g Protein – 30 g Ingredients:

●4 cups vanilla Greek yogurt ● 1 cup old fashioned oats ●4 tablespoons cocoa powder ● 2 bananas, sliced ●8 tablespoons creamy almond butter ●4 tablespoons cocoa nibs Directions: 1. Take 4 parfait glasses or Mason’s jars. Place ½ cup yogurt into each. 2. Divide half the banana slices among the glasses followed by a tablespoon of almond butter. 3. Divide half the cocoa powder and cocoa nibs among the glasses. 4. Repeat these layers once again i.e. yogurt, banana slices, almond butter, cocoa powder, and cocoa nibs. 5. Serve.

Chapter Seven: Elaborate Breakfast Recipes Banana Bread

Number of servings: 20 Nutritional values per serving: Without optional mix-ins Calories – 233 Fat – 8.9 g Carbohydrate – 36.3 g Fiber – 3.1 g Protein – 4.6 g

Ingredients: ● 2/3 cup extravirgin olive oil ● 4 eggs ●½ cup water or milk of your choice ●2 teaspoons vanilla extract ●1 teaspoon ground cinnamon + extra to top ●1 teaspoon salt ● 3 ½ cups wholewheat flour ●1 cup honey or maple syrup ●2 cups mashed overripe

overripe bananas ●2 teaspoons baking soda ●1 cup mix-ins like nuts, raisins, etc. (optional) Directions: 1. Grease 2 loaf pans (9 x 5 inches each) with cooking spray. 2. Whisk together honey and oil in a bowl, with a hand whisk. Whisk in the eggs. 3. Next, add milk and bananas and whisk well. Whisk in the vanilla, baking soda, cinnamon, and salt. 4. If you are adding the mix-ins, add now and stir gently. 5. Add flour and stir using a spatula until just incorporated. Divide the batter among the loaf pans. 6. Scatter some cinnamon on top and swirl the batter with a knife, to mix the cinnamon lightly. 7. Set up the temperature of your oven to 325° F and preheat the oven. Place loaf pans in the oven and bake for about 50 – 60minutes or until golden brown on top and cooked through inside which can be checked by inserting a toothpick in the center of the loaf. Remove the toothpick and if you find any particles stuck on the toothpick, you need to bake for another 5 – 10 minutes. 8. Remove the loaf pans from the oven and cool for 15 minutes. 9. Cut each loaf into 10 slices and serve.

Veggie Egg Cups Number of servings: 4 Nutritional values per serving: Calories – 154 Fat – 9 g Carbohydrate – 12 g Fiber – 1 g Protein – 7 g Ingredients:

●2 mini, wholewheat Brioche buns, split ●¼ cup diced bell pepper of any color ● ¼ cup feta cheese crumbles ● Salt to taste ●¼ cup diced tomatoes ●1 tablespoon chopped dill ● 1/8 teaspoon pepper or to taste ● 2 eggs ●¼ cup diced tomatoes Directions: 1. Whisk eggs in a bowl. Add salt and pepper and whisk well. 2. Add tomatoes, bell pepper, and feta cheese and stir until well combined. 3. Carefully pinch out the bun from the middle of each bun

4. 5.

6. 7. 8. 9.

half (from the cut part), making sure to leave the bottom intact. The bun half should look like a cup. Press the bottom of the buns and the sides as well so that it remains slightly firm. Keep the egg cups on a nonstick baking sheet, with the scooped side facing up. Pour some of the egg mixture into each piece of bun. Let it rest for a couple of minutes. The bun would soak some of the egg. Pour remaining egg mixture into the buns. Set up the temperature of your oven to 350° F and preheat the oven. Place the baking sheet in the oven and bake for 10 minutes or until the eggs are just set. Cover the buns with foil and continue baking for another 15 minutes. Serve hot.

Mediterranean Sandwich

Egg

Number of servings: 2 Nutritional values per serving: Calories – 458 Fat – 24 g Carbohydrate – 51 g Fiber – 2 g Protein – 21 g Ingredients:

White

Breakfast

●2 teaspoons butter ● Salt to taste ● 2 whole-grain seeded ciabatta rolls, split, toasted ● Pepper to taste ● 2 slices Swiss cheese or any other Mediterranean diet-approved cheese ● ½ cup egg whites, beaten ●2 teaspoon minced fresh parsley or basil ● 2 tablespoons pesto For roasted tomatoes:

● 20 ounces grape tomatoes, halved lengthwise ● Kosher salt to taste ● Coarsely ground pepper to taste ●2 tablespoons extra-virgin olive oil Directions: 1. To make roasted tomatoes: Place tomatoes on a baking sheet dish. Pour oil over the tomatoes and toss well. Sprinkle salt and pepper and toss well. Spread the tomatoes on the baking sheet. 2. Set up the temperature of your oven to 400° F and preheat the oven. Place the baking sheet in the oven and bake for about 20 minutes or charred slightly. 3. While the tomatoes are roasting, make the omelets: Place a nonstick pan over medium flame. 4. Add half the butter. When butter melts, add half the egg whites. 5. Sprinkle salt, pepper, and 1 teaspoon parsley and cook until the omelet is set. Turn sides of the omelet and cook the other side for about 30 seconds. Remove onto a plate. 6. Make the other omelet similarly with the remaining butter and egg whites. 7. Toast the rolls just before serving. 8. Spread pesto on the cut part of the rolls. 9. Place bottom halves of the rolls on individual serving plates. Place an omelet on each.

10. Place a slice of cheese over the omelet. Finally, place the roasted tomatoes over the cheese. Cover with the top half of the rolls and serve.

Green Shakshuka with Spinach, Chard & Feta Number of servings: 3 Nutritional values per serving: ½ cup greens with 1 egg Calories – 296 Fat – 23.4 g Carbohydrate – 8.5 g Fiber – 2.7 g Protein – 10.7 g Ingredients: ●3 tablespoons extra-virgin olive oil ●6 ounces chard, discard stems, chopped ●½ small jalapeño pepper, thinly sliced ● Salt to taste

● Salt to taste ●¼ cup vegetable or chicken broth ● 3 large eggs ●½ large onion, finely chopped ●6 ounces spinach, discard stems, chopped ● ¼ cup dry white wine ●1 clove garlic, thinly sliced ● Pepper to taste ●1 tablespoon unsalted butter ●¼ cup crumbled feta or goat cheese Directions: 1. Pour oil into a skillet and heat over medium flame. Once the oil is hot, add onions and cook until pink.

2. Stir in the greens and cook until it wilts. 3. Stir jalapeño, garlic, wine, pepper, and salt into the greens and cook until dry. 4. Stir in butter and broth and cook for a couple of minutes. 5. Make 3 cavities in the mixture, at different spots. Crack an egg into each cavity. Cook covered, on medium-low flame until the eggs are cooked to the desired doneness, preferably runny yolks. 6. Turn off the heat. Top with cheese and cover the pan once again. 7. Serve after about 2 – 3 minutes.

Quinoa Pancakes

Number of servings: 14 Nutritional values per serving: Calories – 201 Fat – 3.2 g Carbohydrate – 36.4 g Fiber – 3.5 g Protein – 6.8 g Ingredients:

●1 cup quinoa ● 4 eggs ●6 tablespoons honey or maple syrup ● 4 teaspoons baking powder ● 1/8 teaspoon salt ●2 cups whole wheat flour or brown rice flour ● 1 cup milk of your choice ● 2/3 cup chopped pecans ● 4 teaspoons vanilla extract Directions: 1. Follow the directions on the package of quinoa and cook the quinoa. Measure out 2 cups of cooked quinoa and spread on a plate to cool. Let it cool completely. 2. Place milk, maple syrup, and eggs in the mixing bowl of the stand mixer. Whisk until well incorporated.

3. Now add the dry ingredients, i.e. flour, salt, pecans, baking powder along with quinoa and mix well using a spatula, until just incorporated. 4. Place a nonstick griddle over medium flame. Pour 1/3 cup of the batter on the center of the griddle. Soon bubbles will be visible on top of the pancake and the underside will be golden brown. 5. Carefully turn the pancake over and cook the other side as well. Remove onto a plate and serve. 6. Cook the remaining pancakes similarly. 7. You can freeze the leftover pancakes.

Breakfast Pita Pizza Number of servings: 4 Nutritional values per serving: 1 pita pizza Calories – 873 Fat – 62.9 g Carbohydrate – 43.5 g Fiber – 9.5 g Protein – 36.8 g Ingredients: ●8 slices bacon ●4 tablespoons extra-virgin olive oil ●4 tablespoons pesto ● 1 tomato, chopped ●1 cup chopped spinach ● ½ onion, chopped ●½ cup

●½ cup chopped fresh mushrooms ● 2 avocados, peeled, pitted, chopped ●4 eggs, beaten ●4 wholewheat pita bread rounds ● Salt to taste ●1 cup shredded cheddar cheese ● Pepper to taste Directions: 1. Place a skillet over medium-high flame. Add bacon and cook until brown. Stir occasionally. 2. Remove bacon with a slotted spoon and place on a plate lined with paper towels. 3. Add onions into the skillet and cook until onions turn pink. Transfer the onion into a bowl. 4. To make scrambled eggs: Pour oil into the skillet. When the oil is heated, add eggs into the pan and cook until the eggs are cooked. Stir often until the eggs are cooked. Turn off the heat. 5. Set up the temperature of your oven to 350° F and preheat the oven. Prepare a large baking sheet by lining it with parchment paper. 6. Place the pita bread rounds on the prepared baking sheet.

Spread a tablespoon of pesto on each. Divide equally the bacon and scrambled eggs among the pita rounds and spread over the pitas. 7. Scatter tomatoes, spinach, and mushrooms. Finally, top with cheddar cheese. 8. Place the baking sheet in the oven and bake for 10 minutes, until the cheese melts. 9. Garnish with avocado slices and serve.

Socca (Farinata) with Avocado and Tomato Number of servings: 3 Nutritional values per serving: Calories – 283.1 Fat – 15.1 g Carbohydrate – 13.8 g Fiber – 4.4 g Protein – 9.5 g Ingredients: For socca:

● 1 ¼ cups + 1/8 cup chickpea flour ●1 ½ tablespoons olive oil, divided ● ¼ teaspoon salt or to taste ● ½ teaspoon onion powder ● ¼ teaspoon Italian seasoning or to taste ●½ tablespoon vegetable oil, to fry ● 1 ¼ cups + 1/8 cup lukewarm water ● ½ teaspoon garlic powder ● Pepper to taste For toppings:

●½ tomato, sliced ●½ avocado, sliced ● 1/8 cup pitted black olives Directions: 1. Whisk together chickpea flour, salt, and spices in a bowl. 2. Pour water and ½ tablespoon oil and whisk until free from lumps. Let the batter rest for 15 minutes. 3. Set up the temperature of your oven to 400° F and preheat the oven. 4. Place a small, cast-iron skillet over medium flame. Pour ½ tablespoon oil and tilt the pan to spread the oil. 5. Add the chickpea batter into the pan and tilt the pan to spread the batter. When you see the edges turning light golden brown, turn off the heat and shift the skillet into an oven. 6. Bake for about 12 – 15 minutes or until set. 7. Take out the skillet from the oven. 8. Place avocado, tomato, and olive slices on top. Trickle ½ tablespoon oil on top. 9. Place the skillet back in the oven and continue baking until crisp and golden brown. 10. Cut into 3 equal wedges and serve.

Berry Quinoa Breakfast Bake Number of servings: 4 Nutritional values per serving: ½ cup, without serving options Calories – 168 Fat – 6 g Carbohydrate – 25 g Fiber – 4 g Protein – 4 g Ingredients:

●½ cup quinoa ●¼ cup raspberries, fresh or frozen ●½ cup blueberries, fresh or frozen ●¼ cup strawberries, fresh or frozen ● 1 cup light coconut milk ● 1 tablespoon maple syrup ●½ tablespoon ground cinnamon ● 1 flax egg (1 tablespoon ground flax seeds mixed with 3 tablespoons water) ● ½ teaspoon vanilla extract To serve: Optional

● Greek yogurt ● Chopped nuts ● Nut butter ● Extra berries ● Any other toppings of your choice Directions: 1. Once you have combined ground flaxseeds and 3 tablespoons of water to make the flax egg, let it rest for 15 minutes. It will be gel-like. 2. Place quinoa, berries, coconut milk, maple syrup, cinnamon, flax egg, and vanilla in a baking dish and mix until well combined. 3. Set up the temperature of your oven to 375° F and preheat the oven. Place the baking dish in the oven and bake for about an hour or until quinoa cooks and there is no liquid remaining in the dish. 4. Take out the baking dish from the oven and let it rest for 15 minutes. 5. Serve with any of the suggested serving options if desired.

Greek Yogurt Parfaits

Number of servings: 4 Nutritional values per serving: Calories – 228

Fat – 3.1 g Carbohydrate – 38.9 g Fiber – 4.8 g Protein – 14.1 g Ingredients: ●½ cup uncooked granola ●2 tablespoons honey (preferably from the orange blossoms) ● 2 cups plain 2% Greekstyle yogurt ●6 cups water, divided ● 1/8 teaspoon kosher salt ● 1 cup fresh berries of your choice (you can use strawberries, blueberries, blackberries, or raspberries) Directions:

1. Place granola in a bowl. Pour 3 cups of water over granola. Let it soak overnight. 2. The next morning, drain off the water and add the granola into a saucepan. Add 3 cups of water into the saucepan and place the saucepan over medium-high flame. 3. When the mixture begins to boil, lower the flame and simmer until granola is well cooked. It can take about 30 minutes. Turn off the heat. 4. Drain off extra liquid from the granola. Add honey and stir. Let it cool completely. 5. Take 8 parfait glasses. Place ¼ cup yogurt in each glass. Place 3 tablespoons of granola in each glass. The next layer will be 2 tablespoons of berries. 6. Repeat these layers once again, i.e. yogurt, granola, and berries. 7. Chill for 30 minutes if desired and serve.

Whole-wheat Zucchini or Carrot Bread Number of servings: 9 Nutritional values per serving: 1 slice, without raisins Calories – 150.1 Fat – 8.8 g Carbohydrate – 16.6 g Fiber – 1.7 g Protein – 2.8 g Ingredients: ●¾ cup grated carrots or zucchini ●¼ cup honey ●½ teaspoon vanilla extract ●¼ cup olive oil or butter ●1 egg, beaten ●¾ cup whole-

wholewheat flour ●¼ teaspoon baking powder ●¼ teaspoon baking soda ●¼ teaspoon salt ●¼ cup chopped nuts ●¼ teaspoon ground nutmeg ●¾ teaspoon ground cinnamon ●¼ cup raisins (optional) Directions: 1. Place oil and honey in a mixing bowl and beat with an electric hand mixer until well combined. 2. Beat in the egg and vanilla. 3. Add zucchini or carrots and stir with a spatula. 4. Sift together flour, baking powder, baking soda, salt, nutmeg, and cinnamon in a bowl. 5. Add the mixture of dry ingredients into the bowl of wet

6. 7. 8. 9. 10. 11.

ingredients. Stir until just combined. Add nuts and fold gently. Grease a small loaf pan with some cooking spray. Pour the batter into the loaf pan. Set up the temperature of your oven to 350° F and preheat the oven. Place the loaf pan in the oven and bake the bread for about 35 – 40 minutes. Let the bread cool in the loaf pan for a while. Remove the bread from the loaf pan and place it on a cooling rack. Once cooled, cut into 9 equal slices and serve.

Hearty Breakfast Muffins

Number of servings: 24 Nutritional values per serving: 1 muffin Calories – 227 Fat – 10.1 g Carbohydrate – 31.7 g Fiber – 3.9 g Protein – 227 g Ingredients: ● 4 carrots, peeled, shredded ●2

●2 zucchinis, trimmed, shredded ●4 bananas, mashed ●½ cup yogurt ●½ cup olive oil ● 4 eggs ●3 teaspoons baking soda ●1 cup rolled oats ●1 cup chopped pecans ●2 teaspoons ground cinnamon ●1 teaspoon ground ginger ●2 cups wholewheat flour ●1 cup packed

packed brown sugar ●1 cup shredded coconut ●1 cup dried cherries ●2 teaspoons salt Directions: 1. Prepare 2 muffin pans of 12 counts each by lining with disposable liners. 2. Combine banana, carrot, zucchini, yogurt, eggs, and oil in a large bowl. Make sure it is well combined. 3. Combine whole-wheat flour, brown sugar, coconut, cherries, salt, ginger, cinnamon, pecans, oats, and baking soda in another bowl. 4. Now combine the flour mixture into the bowl of wet ingredients and stir until just incorporated, making sure not to over-mix. 5. Distribute the batter into the muffin cups. 6. Set up the temperature of your oven to 375° F and preheat the oven. Place the muffin pans in the oven and bake the muffins for about 17 – 22 minutes. 7. Let the muffins cool in the pans for a while. 8. Remove the muffins from the pans and place them on a cooling rack.

Pumpkin Banana Oats Breakfast Cookies Number of servings: 24 Nutritional values per serving: Calories – 104 Fat – 2 g Carbohydrate – 20 g Fiber – 2 g Protein – 3 g Ingredients:

● 4 cup dry oats or your choice ●2 ripe bananas, mashed ●½ cup natural applesauce ●6 tablespoons hemp hearts ● ½ teaspoon salt ● 2/3 cup pure pumpkin puree ● 2/3 cup pure maple syrup ● 2 teaspoons vanilla extract ● 2 teaspoons ground cinnamon ● 1 teaspoon baking powder Directions: 1. Prepare 2 baking sheets by greasing with cooking spray.

2. Add 3 cups of oats into the food processor bowl and give short pulses until most of it is ground. 3. Combine mashed banana, pumpkin puree, apple sauce, maple syrup, and vanilla in a mixing bowl and whisk until smooth. 4. Stir in the ground oats, 1 cup oats, cinnamon, baking powder, hemp hearts, and salt. Mix until just incorporated, making sure not to over-mix. 5. Scoop the batter onto the baking sheet. Leave a sufficient gap between the cookies. Press the cookies to flatten, using a fork. 6. Bake them in batches. Set up the temperature of your oven to 350° F and preheat the oven. Place a baking sheet in the oven and set the timer for 12 minutes. When the cookies are baked, you can see a light brown color on the bottom of the cookies. 7. Cool for a few minutes on the baking sheet. Transfer the cookies onto a cooling rack. Cool completely. 8. Transfer the cookies into an airtight container. Store the cookies at room temperature. It can last for 6 – 7 days.

Chapter Eight: Quick Lunch Recipes Salmon Pita Sandwiches Number of servings: 4 Nutritional values per serving: ½ pita bread with stuffing Calories – 152 Fat – 2 g Carbohydrate – 23 g Fiber – 3 g Protein – 13 g Ingredients: ●2 pouches (2.5 ounces each) lemon pepper or ranchflavored skinless, boneless pink salmon

●½ cup plain fatfree Greek yogurt ●2 large wholewheat pita rounds, halved vertically ●½ cup shredded carrot ● 1 1/3 cups chopped English cucumber ●¼ cup thinly sliced green onion ● 4 lettuce leaves ● Salt to taste Directions: 1. Place salmon, yogurt, cucumber, and green onion in a bowl and mix until well combined. Add salt to taste if desired. 2. Divide equally the filling among the pita halves and stuff it into the pockets. Place a lettuce leaf in each pita pocket. Place 2 tablespoons of carrots in each pocket and serve.

Mediterranean Lettuce Wraps Number of servings: 2 Nutritional values per serving: 3 wraps Calories – 498 Fat – 28 g Carbohydrate – 44 g Fiber – 10 g Protein – 16 g Ingredients: ●2 tablespoons tahini ● ½ teaspoon grated lemon zest ● ¾ teaspoon pure maple syrup ● ¼ teaspoon paprika ●¼ cup sliced, jarred, roasted red peppers, drained

drained ●6 large Bibb lettuce leaves ●1 tablespoon minced fresh parsley ●2 tablespoons extra-virgin olive oil ●2 tablespoons lemon juice ● 1/8 teaspoon kosher salt or to taste ● 1 can (15 ounces) unsalted chickpeas, drained, rinsed ●¼ cup thinly sliced shallots ● 1/8 cup chopped, toasted almonds Directions:

1. Combine tahini, lemon zest, maple syrup, oil, lemon juice, paprika, and salt into a bowl and mix until well combined. 2. Stir in the roasted red peppers, chickpeas, and shallots. 3. Place the lettuce leaves on a serving platter. 4. Distribute equally the mixture equally over the lettuce leaves. Sprinkle parsley and almonds on top. Wrap and serve.

Shrimp, Avocado & Feta Wrap Number of servings: 2 Nutritional values per serving: Calories – 371 Fat – 5.9 g Carbohydrate – 34.3 g Fiber – 6.4 g Protein – 28.8 g Ingredients:

●6 ounces cooked, chopped shrimp ●½ cup diced tomato ●¼ cup crumbled feta cheese ●2 whole wheat tortillas ●½ cup diced avocado ● 2 scallions, sliced ● Pepper to taste ●2 tablespoons lime juice ● Salt to taste Directions: 1. Stir together shrimp, tomatoes, lime juice, avocado, feta, and scallions in a bowl. 2. Add salt and pepper to taste. 3. Divide the mixture among the tortillas. Wrap and serve.

White Bean & Veggie Salad Number of servings: 2 Nutritional values per serving: 4 cups Calories – 360 Fat – 24.6 g Carbohydrate – 29.7 g Fiber – 13.3 g Protein – 10.3 g Ingredients:

●4 cups mixed salad greens ● 2/3 cup canned white beans, rinsed, drained ●2 tablespoons red wine vinegar ● ½ teaspoon kosher salt ●¾ cup chopped cucumbers ●¾ cup halved cherry tomatoes ● 1 avocado, peeled, pitted, diced ● 4 teaspoons extra-virgin olive oil ● Freshly ground pepper to taste Directions: 1. Place greens, cucumber, tomatoes, avocado, and beans in a

bowl and toss well. 2. Whisk together vinegar, oil, salt and pepper in a bowl. Pour the dressing over the salad. Toss well and serve.

Mediterranean Cabbage Soup Number of servings: 3 Nutritional values per serving: Calories – 205 Fat – 5.5 g Carbohydrate – 31 g Fiber – 9.6 g Protein – 6.2 g Ingredients: ●1 tablespoon extravirgin olive oil ●½ cup sliced fennel, retain the fronds to garnish ● 1 teaspoon minced garlic ●¼ teaspoon salt or to

taste ●½ can (from a 15 ounces can) unsalted diced tomatoes with garlic, oregano, and basil ●½ can (from a 15 ounces can) cannellini beans, rinsed ●½ teaspoon chopped fresh oregano ●½ cup chopped carrots ●¼ cup chopped onions ●¼ teaspoon ground coriander ●3 cups lowsodium

sodium vegetable broth ● ¾ pound cabbage, chopped ● 1 teaspoon sugar ● Grated lemon zest, to garnish ● Pepper to taste Directions: 1. Pour oil into a soup pot and place the pot over mediumhigh flame. When the oil is heated, add fennel, carrots, and onion and sauté until the onion turns pink. 2. Stir in garlic, salt, and coriander and cook for a few seconds until you get a nice aroma in the air. 3. Stir in tomatoes and broth. When the mixture begins to boil, lower the flame and add in the cabbage. 4. Let it simmer until the cabbage is soft. Add sugar, beans, and oregano and cook for another 5 minutes. 5. Ladle into soup bowls. Garnish with lemon zest and fennel fronds and serve.

Greek Salad Sushi Number of servings: 10 Nutritional values per serving: 4 rolls Calories – 108 Fat – 4.4 g Carbohydrate – 10.4 g Fiber – 1.2 g Protein – 8 g Ingredients:

●2 cucumbers, trimmed ●½ cup finely chopped red onion ●4 teaspoons lemon juice ●2 teaspoons chopped fresh dill ●1 bell pepper, finely diced ●½ cup crumbled feta cheese ● 1 cup plain Greek yogurt ●2 cloves garlic, minced ● Salt to taste ●½ cup crumbled feta cheese ● Pepper to taste Directions:

1. Make thin slices of the cucumber, lengthwise, using a mandolin slicer. You should have 40 slices in all. 2. Place some layers of paper towels on a baking sheet. Lay the slices on the paper towels. 3. Place some more paper towels over the cucumber slices as well. Pat lightly and let it remain this way for about 5 – 10 minutes. 4. To make tzatziki: Place yogurt, garlic, salt, lemon juice, dill, and pepper in a bowl. Stir until well combined. 5. Remove the paper towels from the top of the cucumber slices. Divide the tzatziki among the cucumber slices and spread it evenly over the slices. Sprinkle onion, bell pepper, and feta cheese. Roll each slice and fasten with a toothpick. Place the rolls on a serving platter. 6. Serve.

Mediterranean Couscous Salad

Number of servings: 3 Nutritional values per serving: Calories – 393 Fat – 13 g Carbohydrate – 57.5 g Fiber – 5.9 g Protein – 13.1 g Ingredients: For vinaigrette:

● Juice of ½ lemon ● Pepper to taste ● ½ teaspoon dried dill ● Salt to taste ●3 tablespoons extra-virgin olive oil ●1 small clove garlic, minced For Israeli couscous: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

1 cup Israeli couscous (pearl couscous) 1 ½ cups boiling water 3 tablespoons finely chopped red onion ½ can (from a 15 ounces can) chickpeas, rinsed, drained ¼ cup pitted kalamata olives 1.5 ounces fresh baby mozzarella cheese (optional) 1 tablespoon extra-virgin olive oil 1 cup halved grape tomatoes ¼ English cucumber, finely chopped ½ can (from a 14 ounces can) artichoke hearts, chopped 10 fresh basil leaves, torn

Directions: 1. To make vinaigrette: Whisk together lemon juice, salt, pepper, oil, dill, and garlic in a bowl. 2. Place a heavy pot over medium flame. Add oil and let it heat. Add couscous and cook until golden brown. 3. Pour boiling water over the couscous and cook it as per the instructions on the package. 4. Spread couscous on a baking sheet to cool for 5 minutes.

5. To make salad: Combine vegetables, olives, and chickpeas in a bowl. Add couscous and toss well. 6. Pour vinaigrette over the salad. Toss well. 7. Add mozzarella cheese and basil and toss well. 8. Serve.

Ravioli & Vegetable Soup Number of servings: 2 Nutritional values per serving: 2 cups Calories – 261 Fat – 8.3 g Carbohydrate – 32.6 g Fiber – 7 g Protein – 10.6 g Ingredients: ●½ tablespoon extravirgin olive oil ●1 clove garlic, minced ●½ can (from a 28 ounces can) crushed tomatoes, fireroasted ones if possible

possible ● ¾ cup hot water ● ½ package (from an 8 – 9 ounces package) fresh or frozen cheese and whole wheat ravioli ● Freshly ground pepper to taste ●1 cup frozen bell pepper and onion mix, thawed, diced ● Crushed red pepper to taste ●1 cup vegetable or chicken broth ●½ teaspoon dried basil or marjoram ● 1 medium

● 1 medium zucchini, diced ● Salt to taste Directions: 1. Place a soup pot over medium flame. Pour oil into the pot and let it heat. When the oil is heated, add the onion-pepper mixture, crushed red pepper, and garlic and stir-fry for about a minute. 2. Stir in basil, tomatoes, and broth and raise the heat to high heat. When the mixture begins to boil, add ravioli and cook for about 3 minutes less than that mentioned on the package. 3. Stir in zucchini and cook for a couple of minutes until zucchini is slightly tender. Add salt and pepper to taste. 4. Ladle into soup bowls and serve.

Taco Lettuce Wraps Number of servings: 2 Nutritional values per serving: 2 wraps Calories – 291 Fat – 18.8 g Carbohydrate – 8 g Fiber – 4.4 g Protein – 22.9 g Ingredients:

●4 small iceberg or romaine lettuce leaves ● ½ pound lean ground beef ●2 ½ tablespoons prepared salsa ● ¾ teaspoon ground cumin ●½ cup julienned jicama ●½ tablespoon olive oil ● Salt to taste ●½ tablespoon rice vinegar ●½ cup diced avocado ● 1/8 cup finely diced red onion Directions: 1. Pour oil into a nonstick skillet and heat over medium-high flame. 2. When the oil is heated, add beef and salt and mix well.

Sauté until meat turns brown and is cooked. Turn off the heat. 3. Combine salsa, cumin, and vinegar in a small bowl. Add the salsa mixture into the skillet and mix well. 4. Place lettuce leaves on a serving platter. Divide the meat mixture among the lettuce leaves. Scatter avocado, onion, and jicama on top and serve.

Creamy Buffalo Chicken Salad Number of servings: 3 Nutritional values per serving: ¾ cup Calories – 175 Fat – 11.7 g Carbohydrate – 3.8 g Fiber – 0.8 g Protein – 12.5 g Ingredients: For dressing:

●¼ cup plain nonfat Greek yogurt ●1 tablespoon minced shallot ● 1 teaspoon lemon juice ● ¼ teaspoon pepper ●3 tablespoons mayonnaise ●1 tablespoon Buffalo sauce ● ¼ teaspoon salt or to taste For the salad:

● 1 ½ cups shredded or chopped cooked chicken ●6 tablespoons chopped carrots ●6 tablespoons chopped celery ●1 ½ tablespoons crumbled blue cheese Directions: 1. To make dressing: Place mayonnaise, shallot, lemon juice, pepper, salt, Buffalo sauce, and yogurt in a bowl. whisk until well combined. 2. Add chicken, carrots, and celery. Stir until well combined. Scatter blue cheese on top. 3. This salad can be served at room temperature or chilled.

Chapter

Nine:

Lunch

for

Big

Occasions Mediterranean Chicken Quinoa Bowl Number of servings: 2 Nutritional values per serving: 3 ounces chicken with ½ cup quinoa and ¼ cup sauce Calories – 519 Fat – 26.9 g Carbohydrate – 34.1 g Fiber – 4.2 g Protein – 34.1 g Ingredients: ● ½ pound boneless, skinless chicken breasts, trimmed ● 1/8 teaspoon pepper ● 1/8 cup

● 1/8 cup slivered almonds ●2 small cloves garlic, crushed ● 1/8 cup pitted, chopped kalamata olives ●½ cup diced cucumber ●1 tablespoon finely chopped parsley ● 1/8 teaspoon salt ● ½ jar (from a 7 ounces jar) roasted red peppers, rinsed ●2 tablespoons extra-virgin olive oil, divided ● ½ teaspoon paprika ● 1/8

teaspoon crushed red pepper ● ¼ teaspoon ground cumin ●1 cup cooked quinoa ● 1/8 cup finely chopped red onion ● 1/8 teaspoon crumbled feta cheese Directions: 1. Place the rack in the upper third position in the oven. Set up your oven to broil mode and preheat it to high heat. 2. Place a sheet of aluminum foil on a baking sheet. Season the chicken with salt and pepper and place it on the baking sheet. 3. Place the baking sheet in the oven and let the chicken broil for about 7 – 8 minutes. Turn the chicken over and broil for another 7 – 10 minutes or until the internal temperature of the chicken in the meatiest part shows 165° F on a meat thermometer. 4. Take out the chicken from the oven and place it on your cutting board. Let it cool for a few minutes. Cut into slices. 5. Mix together quinoa, red onion, and olives in a bowl and divide it into 4 serving bowls. 6. Blend together peppers, 1 tablespoon oil, garlic, and spices in a blender until smooth. 7. Divide the chicken, cucumber, feta, and parsley among the bowls. Drizzle red pepper sauce on top and serve.

Mediterranean Pasta Salad Number of servings: 2 Nutritional values per serving: Calories – 506 Fat – 24.5 g Carbohydrate – 38.3 g Fiber – 7 g Protein – 33.4 g Ingredients: ●4 tablespoons plain hummus ● 4 teaspoons extra-virgin olive oil ●1 cup canned, quartered artichoke hearts, drained, halved ●8 pitted kalamata olives,

olives, chopped ●1 cup wholewheat farfalle ●2 tablespoons chopped walnuts ●2 tablespoons water ●1 cup chopped red bell pepper ●2 cups lightly packed baby kale ● 2 cans (3 ounces each) unsalted light tuna in water, drained ●2 tablespoons feta cheese ●2 tablespoons lemon juice Directions:

1. Cook pasta following the directions on the package. Drain and set aside. 2. Place a large nonstick skillet over medium high flame. Add oil and let it heat. When the oil is heated, add bell pepper and stir-fry for a minute. 3. Stir in olives, kale, and artichoke hearts and cook for a few minutes until kale wilts. 4. Add tuna and stir lightly. Once tuna is warm, add pasta and toss lightly. Turn off the heat. 5. Combine hummus and water in a bowl. Pour into the skillet and toss well. 6. Divide into 2 plates. Sprinkle feta and walnuts on top. Drizzle a tablespoon of lemon juice on the salad, on each plate, and serve.

Greek Turkey Meatball Gyro with Tzatziki Number of servings: 8 Nutritional values per serving: 1 flatbread with 3 meatballs Calories – 429 Fat – 19 g Carbohydrate – 38 g Fiber – 19 g Protein – 28 g Ingredients: For meatballs:

● 2 pounds ground turkey ●4 cloves garlic, minced ●2 cups minced, fresh spinach ●4 tablespoons olive oil ●½ cup diced red onion ● 2 teaspoons oregano ● Salt to taste ● Pepper to taste For tzatziki sauce:

● 1 cup plain Greek yogurt ●4 tablespoons lemon juice ● 1 teaspoon garlic powder ●½ cup grated cucumber ● 1 teaspoon dried dill ● Salt to taste To serve: ●1 cup thinly sliced red onion ●2 cups diced cucumber ●2 cups diced tomatoes ● 8 wholewheat flatbreads Directions: 1. Combine turkey, garlic, onion, spinach, salt, and pepper in a bowl, using your hands. Make sure that you do not overmix. Divide the mixture into 24 equal portions and shape

into balls. 2. Pour ½ the oil into a skillet and heat over medium-high flame. Add half the meatballs and cook until brown all over. The internal temperature of the meatball should show 165° F. Transfer the meatballs onto a plate. Cook the remaining meatballs with the remaining oil. Let the meatballs sit for 15 minutes. 3. To make tzatziki sauce: Combine Greek yogurt, lemon juice, garlic powder, cucumber, dill, and salt in a bowl. 4. To make gyros: Place 3 meatballs on each flatbread. Scatter ¼ cup cucumber and ¼ cup tomatoes on each flatbread. Scatter ¼ cup red onions on each. Drizzle tzatziki sauce on top and serve.

Quinoa Stuffed Eggplant with Tahini Sauce Number of servings: 4 Nutritional values per serving: Calories – 345 Fat – 19 g Carbohydrate – 38 g Fiber – 11 g Protein – 9 g Ingredients: ● 2 eggplants, halved lengthwise ● 1 cup diced shallots ● 12 canned, whole plum tomatoes, chopped ●4 cloves garlic, minced ● 1 teaspoon ground cumin ● Salt to taste

●2 tablespoons tahini ● Pepper to taste ● 2 teaspoons lemon juice ● Water, as required ●4 tablespoons olive oil, divided ●2 cups chopped button mushrooms ●2 tablespoons juice from the canned tomatoes ●1 cup cooked quinoa ●2 tablespoons chopped parsley ● 1 teaspoon garlic powder Directions:

1. Scoop out some pulp from the eggplant halves, to resemble boats. Brush 2 tablespoons of oil all over the eggplants and place on a baking sheet. 2. Set up the temperature of your oven to 425° F and preheat the oven. Place the baking sheet in the oven and roast for 20 minutes. Now lower the temperature of the oven to 350° F. 3. Meanwhile, pour 2 tablespoons of oil into a large skillet and let it heat. Add shallots and mushrooms and cook until mushrooms are tender. 4. Stir in quinoa, tomatoes, and all the spices and cook until dry. Turn off the heat. 5. Divide the quinoa mixture among the eggplant boats and spread it evenly. Place the baking sheet back in the oven and bake for 10 minutes. 6. To make tahini sauce: Combine tahini, lemon juice, water, garlic, pepper, and salt in a bowl and whisk well. 7. Trickle tahini sauce on the filling. Garnish with parsley and serve.

Spanakopita

Number of servings: 12 Nutritional values per serving: Calories – 286 Fat – 15 g Carbohydrate – 26 g Fiber – 4 g Protein – 13 g Ingredients: ● 2 pounds frozen spinach, thawed

●3 cups crumbled, full-fat feta cheese ●2 tablespoons finely chopped fresh dill ● 17 sheets frozen, wholewheat phyllo dough, thawed ●2 large leeks, white and light green parts, thinly sliced ●4 large eggs, beaten ● 1 teaspoon sea salt ●4 tablespoons olive oil, to brush ● 1 teaspoon pepper Directions:

1. Squeeze out as much moisture from the spinach as possible. 2. Place spinach in a bowl along with feta, leeks, salt, pepper, dill, and eggs. Mix well. 3. Take 2 pie plates of 9 inches each and line each with a sheet of phyllo dough. Brush oil over the sheets. 4. Place one more sheet in each pan, slightly away from the middle of the pie pan. The sheet should overhang by around 2 inches. Brush oil once again. 5. Repeat the previous step 4 more times, but change the placing of the sheet from another point. For this, you can rotate the pie pans a little and then place the sheet. So you should have overhanging dough all around the pie pans. Make sure to now press the dough layers onto the bottom of the pans. 6. Divide the spinach mixture among the pie pans. Gently lift the overhanging dough portions and place over the filling. 7. Tear the remaining dough sheets into 2 halves and place them on the top of the dough. Crimp the edges to seal. Brush some oil on top. 8. Set up the temperature of your oven to 375° F and preheat the oven. Bake the pies until golden brown. Cut each pie into 6 slices and serve.

Grilled Cheese and Mushroom Sandwich for Thanksgiving Number of servings: 2 Nutritional values per serving: Calories – 797 Fat – 62 g Carbohydrate – 35 g Fiber – 3 g Protein – 26 g Ingredients: ●1 tablespoon olive oil ●2 large Portobello mushroom caps, remove gills, sliced ● Pepper to taste ●1 ½ tablespoons finely grated parmesan

parmesan cheese ●4 slices wholewheat sourdough bread ●¼ cup shredded sharp white cheddar cheese ●¼ cup shredded gruyere cheese ●4 tablespoons butter, softened, divided ● Salt to taste ●1 ½ tablespoons mayonnaise ● A pinch of onion powder ●2 ounces Brie cheese, discard rind, sliced ●¼ cup shredded Monterey Jack cheese ● 1 teaspoon

● 1 teaspoon minced fresh thyme Directions: 1. Place a cast-iron skillet or a heavy-bottomed skillet over medium-high flame. Add oil and a tablespoon of butter. When the oil is heated, add mushrooms and stir. Spread the mushrooms all over the pan, without overlapping. Cook for about 5 minutes or until the underside turns crisp and golden. 2. Turn sides of the mushroom and cook the other side until crisp and golden brown. 3. Transfer the mushrooms onto a plate. Clean the skillet and place it back over medium-low flame. 4. Combine cheddar, gruyere, and Monterey Jack cheeses in a bowl. Spread ½ tablespoon butter on one side of each bread slice and place them in the skillet, with the buttered side touching the bottom of the pan. 5. Cook until golden brown. Remove the bread slices from the pan and place them on a plate. 6. Combine 1 ½ tablespoons of butter, mayonnaise, onion powder, and Manchego cheese in another bowl. 7. Place mushroom on the toasted side of 2 bread slices. Scatter fresh thyme. Place brie slices over the mushrooms. 8. Cover with the remaining bread slices, with the toasted slices facing down. 9. Place the skillet over medium flame. Smear mayonnaise mixture on the outer sides of the sandwiches. Place the sandwiches in the skillet. Cook on both sides until golden brown. 10. Cut into desired shape and serve.

Lemon Salmon with Garlic and Thyme Number of servings: 8 Nutritional values per serving: Calories – 356 Fat – 23 g Carbohydrate – 0 g Fiber – 0 g Protein – 32 g Ingredients:

●8 salmon fillets (5 – 6 ounces each) ● Kosher salt to taste ●1 teaspoon dried thyme ● Extravirgin olive oil, as required ● 2 whole lemons, grate the rind, cut the lemon into thin round slices ● 10 cloves garlic, peeled, crushed ● Freshly ground pepper to taste

Directions: 1. Set up the temperature of your oven to 400° F and preheat the oven. Keep the salmon in a baking dish. Pour oil over the fillets. Sprinkle salt, pepper, lemon zest, and thyme over the fillets. 2. Place lemon slices and garlic over the salmon. 3. Place the baking dish in the oven and bake for about 20 minutes or until it flakes easily when pierced with a fork.

Mediterranean Egg and Tomato Skillet with Pita (Shakshuka) Number of servings: 8 Nutritional values per serving: 1 cup sauce with 1 egg Calories – 303 Fat – 13 g Carbohydrate – 33 g Fiber – 6 g Protein – 15 g Ingredients: ●4 tablespoons olive oil ●1 cup chopped onion ● 2 teaspoons smoked paprika ●6 cups chopped tomatoes ● ½ teaspoon salt or to taste

taste ● 1 cup plain, low-fat Greek yogurt ●4 wholewheat pita breads, halved crosswise ●4 cups chopped red bell peppers ●4 tablespoons tomato paste ● 4 teaspoons crushed red peppers ● 2 teaspoons ground cumin ● 8 eggs ● Handful fresh parsley, snipped Directions: 1. Pour oil into a large skillet and heat over medium flame. When the oil is heated, onion, red peppers, tomato paste, crushed red pepper, and paprika and cook until the vegetables are tender.

2. Add tomatoes, salt, and cumin and mix well. When the mixture begins to boil, lower the flame and cook until the tomatoes are slightly cooked. 3. Make 8 cavities at different spots in the tomato mixture. Crack an egg into each cavity. 4. Cover and cook until the whites are set and the yolks are slightly runny. 5. Meanwhile, toast the pita bread to the desired doneness. 6. Drizzle yogurt over the shakshouka. Garnish with parsley and serve.

Broccoli Cheddar Potato Crust

Number of servings: 12 Nutritional values per serving: Calories – 182 Fat – 10.1 g Carbohydrate – 11.4 g Fiber – 1.6 g Protein – 11.8 g Ingredients: For crust:

Quiche

with

Sweet

● 6 ½ cups shredded sweet potato ●¼ cup grated parmesan cheese ●1 teaspoon pepper ●2 large eggs, lightly beaten ●½ teaspoon salt For filling:

●4 cups broccoli florets ●6 tablespoons chopped shallots ●2 tablespoons sour cream ● ½ teaspoon salt ● 1 ½ cups shredded cheddar cheese ● 8 large eggs ● 2 cups lowfat milk ● ¼ teaspoon pepper Directions: 1. To make crust: Take 2 deep dish pie pans (9 inches each) and grease them with oil. 2. Combine sweet potato, parmesan cheese, eggs, pepper, and salt in a bowl. 3. Divide the mixture among the pie pans. Press it well onto the bottom as well as sides of the pans. 4. Set up the temperature of your oven to 400° F and preheat the oven. Place the pie pans in the oven and bake the crusts for about 25 minutes or until light brown around the edges. Now lower the temperature of the oven to 350° F 5. For filling: Spread broccoli, shallots, and cheddar cheese all over the pie crusts. 6. Place sour cream and eggs in a bowl. Whisk until well

combined. Add salt, pepper, and milk and whisk well. 7. Divide equally the egg mixture among the crusts and drizzle over the filling. Place the pie pans back in the oven and bake until it sets in the middle. Cool for a few minutes. 8. Cut each pie into 6 equal wedges and serve.

Couscous & Fruit Salad Number of servings: 8 Nutritional values per serving: ¾ cup Calories – 204 Fat – 28.1 g Carbohydrate – 3.1 g Fiber – 3.1 g Protein – 4.3 g Ingredients: For the dressing:

●4 tablespoons extra-virgin olive oil ●2 tablespoons cider vinegar ● ½ teaspoon salt ●¼ cup orange juice ● 4 teaspoons finely chopped shallots ● Freshly ground pepper to taste For salad:

●4 cups cooked wholewheat couscous ●2 cups fresh mixed berries ●2 cups chopped nectarine ●¼ cup toasted, sliced almonds Directions: 1. To make dressing: Place orange juice, oil, vinegar, salt, pepper, and shallots in a large bowl and whisk well. 2. Stir in the couscous, berries, nectarines, and almonds. Toss well and serve.

Chapter Ten: Family Dinner Recipes Easy Mediterranean Pasta with Tuna and Tomatoes Number of servings: 8 Nutritional values per serving: Calories – 274 Fat – 6 g Carbohydrate – 38.2 g Fiber – 2.6 g Protein – 17.7 g Ingredients: ● 16 ounces multigrain or wholewheat fusilli spiral pasta ● 2 cans (14.5 ounces each) diced tomatoes with Italian seasonings,

seasonings, with its liquid ●½ cup brine-cured capers, drained ●1 cup chopped fresh Italian flatleaf parsley ● 4 teaspoons finely grated lemon zest ● Salt to taste ●2 tablespoons extra-virgin olive oil ● Pepper to taste ●½ cup pitted, brine-cured black olives, quartered ● 2 cans (6 ounces each) waterpacked tuna, with its liquid

its liquid ●1 tablespoon minced fresh oregano ●2 tablespoons fresh lemon juice Directions: 1. Follow the directions on the package and cook the pasta. Retain about ½ cup of cooked pasta water and drain off the remaining water. 2. Pour oil into a heavy skillet and heat over medium flame. When the oil is heated, add tomatoes, capers, olives, and retained pasta water and mix well. 3. When the mixture begins to boil, add pasta and tuna and mix well. 4. Lower the flame and cook for a couple of minutes. Break the tuna into bite-size chunks, as you stir. 5. Add oregano, parsley, lemon juice, and lemon zest and stir. Add salt and pepper to taste. 6. Serve hot.

Gambas al Ajillo (Spanish Garlic Shrimp)

Number of servings: 12 Nutritional values per serving: Without bread Calories – 249.5 Fat – 19.2 g Carbohydrate – 2.4 g Fiber – 0.4 g Protein – 16 g Ingredients: ● 2 pounds large shrimp, peeled,

peeled, deveined ● 1 cup extravirgin olive oil ● 2 teaspoons red pepper flakes ●4 tablespoons dry sherry or dry white wine ●1 cup chopped fresh parsley ● Kosher salt to taste ● 20 cloves garlic, peeled, chopped ● 2 teaspoons paprika ● Juice of a lemon ● Wholewheat bread or crusty bread to serve Directions:

1. Dry the shrimp by patting with paper towels. Sprinkle salt over the shrimp. 2. Pour oil into a large skillet and heat over medium flame. When the oil is hot but not smoking, add garlic and red pepper flakes and cook for a few seconds until the garlic is slightly brown in color. 3. Stir in paprika and shrimp and cook for a few seconds until shrimp turns pink. This should happen in 3 – 4 minutes. Turn off the heat. 4. Add sherry, parsley, and lemon juice and mix well. Divide into serving bowls and serve with bread.

Salmon with Roasted Red Pepper Quinoa Salad Number of servings: 8 Nutritional values per serving: ¾ cup quinoa with 4 ounces salmon Calories – 481 Fat – 21 g Carbohydrate – 31 g Fiber – 3.5 g Protein – 35.8 g Ingredients: ●6 tablespoons extra-virgin olive oil, divided ● 1 teaspoon salt, divided ●4 tablespoons red wine vinegar ●4 cups cooked quinoa

●½ cup chopped fresh cilantro ● 2 ½ pound skin-on salmon, wild ones if possible, cut into 8 equal parts ● 1 teaspoon pepper, divided ●2 cloves garlic, grated ●2 cups chopped, roasted red peppers from jar, rinsed ●½ cup chopped, toasted pistachios Directions: 1. Pour 2 tablespoons of oil into a large skillet and heat over medium-high flame. Dry the salmon by patting with paper towels. Sprinkle half the salt and pepper over the salmon and place in the skillet, with the skin side on top. 2. Cook until the underside is light brown. Turn the salmon over and cook the other side until light brown. Turn off the heat.

3. Pour remaining oil into a bowl. Add garlic, vinegar, remaining salt, and pepper and whisk well. 4. Stir in quinoa, cilantro, peppers, and pistachios and toss well. 5. Divide salad into plates. Place a piece of salmon on each plate and serve.

Seafood Couscous Paella Number of servings: 4 Nutritional values per serving: 1 ½ cups Calories – 403 Fat – 6.8 g Carbohydrate – 60.3 g Fiber – 9.6 g Protein – 26.6 g Ingredients: ●4 teaspoons extravirgin olive oil ● 2 cloves garlic, minced ●1 teaspoon fennel seeds ●½ teaspoon freshly ground pepper

●2 cups unsalted, canned diced tomatoes with their juice ● 8 ounces small shrimp, peeled, deveined ● 8 ounces bay scallops, discard tough muscles ●1 cup wholewheat couscous ●2 medium onions, chopped ●1 teaspoon dried thyme ●½ teaspoon salt ●A large pinch of saffron threads,

threads, crumbled ●½ cup vegetable broth Directions: 1. Place a large saucepan over medium flame. Add oil and let it heat. Once the oil is hot, add onion and sauté until translucent. 2. Stir in thyme, garlic, fennel seeds, saffron, pepper, and salt and stir for a few seconds until you get a nice aroma. 3. Add tomatoes and broth and stir. When the mixture begins to boil, lower the flame and cook covered for a couple of minutes. 4. Raise the heat to medium flame. Add scallops and cook for a couple of minutes. 5. Stir in the shrimp. Once shrimp is cooked for 2 minutes, add couscous and stir. Turn off the heat. Let it sit covered for 5 minutes. 6. Uncover and fluff the mixture with a fork.

Skillet Lemon Chicken & Potatoes with Kale Number of servings: 8 Nutritional values per serving: 1 cup vegetables with 1 chicken thigh Calories – 374 Fat – 19.3 g Carbohydrate – 25.6 g Fiber – 2.9 g Protein – 24.7 g Ingredients: ●6 tablespoons extra-virgin olive oil, divided ● 1 teaspoon salt, divided ● 2 pounds baby Yukon gold potatoes, halved lengthwise ●2 large lemons, cut

lemons, cut into thin, round slices, deseeded ●2 tablespoons chopped fresh tarragon ●2 pound boneless, skinless, chicken thighs, trimmed ● 1 teaspoon pepper, divided ● 1 cup lowsodium chicken broth ●8 cloves garlic, minced ● 12 cups baby kale Directions: 1. Set up the temperature of your oven to 400° F and preheat the oven. 2. Place a large, cast-iron skillet over medium-high flame. Add 2 tablespoons of oil and let it heat. 3. Sprinkle ½ teaspoon salt and ½ teaspoon pepper all over the chicken and place in the pan.

4. Cook until brown all over. Remove chicken from the pan and place it on a plate. 5. Pour 4 tablespoons of oil into the skillet and let it heat. Add potatoes, ½ teaspoon salt, and ½ teaspoon pepper and mix well. Now cook the potatoes until brown, on the cut part of the potato pieces. 6. Add broth, garlic, lemon slices, and tarragon and mix well. Add the chicken into the skillet. Turn off the heat. 7. Mix well and shift the skillet into the oven. Bake until the potatoes are fork-tender and the chicken is well-cooked inside. 8. Add kale and stir. Bake for about 5 minutes until kale wilts. 9. Serve hot.

Italian Artichoke Casserole

and

Number of servings: 5 Nutritional values per serving: ¾ cup Calories – 207 Fat – 10 g Carbohydrate – 22 g Fiber – 3 g Protein – 8 g Ingredients: ● ¾ pound cut fresh green beans ● ½ medium onion, chopped ● 1 ½ cans (14 ounces each) waterpacked artichoke hearts, drained, chopped ● Cayenne

Green

Bean

● Cayenne pepper to taste ●½ cup seasoned whole-wheat breadcrumbs ●3 tablespoons olive oil ●1 clove garlic, minced ●¼ cup minced fresh parsley ● Pepper to taste ●½ cup grated parmesan cheese, divided ● Salt to taste Directions: 1. Set up the temperature of your oven to 350° F and preheat the oven. 2. Place a pot, half-filled with water over high flame. When water begins to boil, add green beans and cook for about 2 – 3 minutes, until the beans are crisp as well as tender. 3. Drain the beans in a colander. 4. Place a pot over medium flame. Add oil and let it heat. Once the oil is heated, stir in the onion and cook until the onion turns pink. 5. Stir in garlic and cook for 50 – 60 seconds. Now add the

beans into the pot. Also add breadcrumbs, 6 tablespoons cheese, artichoke hearts, cayenne pepper, parsley, salt, and pepper. Mix well and turn off the heat. 6. Add all the contents of the pot into a baking dish. Top with remaining cheese. 7. Place the baking dish in the oven and bake until the cheese is light brown.

Creamy Pesto Chicken Salad with Greens Number of servings: 8 Nutritional values per serving: ½ cup chicken salad with 2 cups greens Calories – 324 Fat – 19.7 g Carbohydrate – 9.2 g Fiber – 2.3 g Protein – 27.1 g Ingredients: ● 2 pounds boneless, skinless chicken breasts, trimmed ● ½ cup lowfat mayonnaise ●4 tablespoons extra-virgin olive oil ● ½ teaspoon salt or to taste ● 2 packages

● 2 packages (5 ounces each) mixed salad greens (16 cups) ●½ cup pesto ●6 tablespoons finely chopped red onion ●4 tablespoons red wine vinegar ● ½ teaspoon pepper ●4 cups halved cherry tomatoes Directions: 1. Add chicken into a saucepan. Pour enough water to cover the chicken (about an inch above the chicken) 2. Place the saucepan over high flame. When it begins to boil, lower the heat and cook until the chicken is not pink anymore, in the center. Turn off the heat. 3. Remove the chicken from the pot and place them on a cutting board. When cool enough to handle, shred the chicken into bite-size chunks. 4. Place pesto, onion, and mayonnaise in a bowl and mix until well combined. Add sliced chicken into the bowl and stir until chicken is well coated. 5. Combine vinegar, oil, pepper, and salt in a large bowl. Stir

in tomatoes and greens. 6. Place 2 cups of greens salad on each plate. Place ½ cup chicken salad over the green salad, on each plate and serve.

Hearty Minestrone

Number of servings: 8 Nutritional values per serving: Calories – 299 Fat – 4.8 g Carbohydrate – 54.5 g Fiber – 13.8 g Protein – 18.2 g

Ingredients: ● 4 teaspoons extra-virgin olive oil ● 8 cups lowsodium chicken or vegetable broth ● 2 pounds fresh spinach, discard stems ● 2 large red potatoes, cut into cubes ● 4 medium zucchini, trimmed, quartered lengthwise, thinly sliced crosswise ● 6 medium leeks, trimmed, thinly sliced ● Salt to taste ●1 cup wholewheat orzo ●4

●4 tablespoons cider vinegar ●2 cups water ● 4 teaspoons dried thyme ● Freshly ground pepper to taste ● 2 cans (15 ounces each) white beans, drained, rinsed ●¼ cup freshly grated parmesan cheese Directions: 1. Pour oil into a soup pot and heat over medium-high flame. When oil is hot, add leeks and cook until tender. 2. Stir in water, broth, thyme, potato, pepper, and salt. When soup begins to boil, lower the flame and cover with a lid. Cook for about 5 minutes. 3. Stir in orzo and cover the pot partially. Cook for 5 minutes, stirring every 1 – 2 minutes. 4. Stir in beans and zucchini and cover the pot partially. Cook until pasta is al dente. 5. Add spinach and cook until spinach wilts. Add salt, pepper, and vinegar.

6. Serve in bowls garnished with parmesan cheese.

Fish Stew with Olives, Capers & Potatoes Number of servings: 8 Nutritional values per serving: 4 ounces fish with 1 cup vegetables Calories – 255 Fat – 13.114.5 g Carbohydrate – 2.6 g Fiber – 2.6 g Protein – 19.3 g Ingredients: ●2 ½ pounds mahimahi or halibut steaks of about ¾ inch thick ●½ teaspoon pepper ● 4 stalks celery, diced ●2 cups green

green olives, pitted ●½ cup extravirgin olive oil ● Crushed red pepper to taste ● 12 canned plum tomatoes, drained, very coarsely chopped ●1 medium red onion, thinly sliced ●½ cup capers, saltpacked if possible, rinsed + extra to garnish ● 2 cloves garlic, chopped

chopped ●3 cups peeled, thinly sliced yellow potatoes ●½ teaspoon sea salt ●½ cup chopped flat-leaf parsley Directions: 1. Dry the fish by patting with paper towels. Season the fish with salt and pepper and keep them on a plate. 2. Place tomatoes, onion, celery, capers, olives, garlic, oil and crushed red pepper in a large skillet and mix well. 3. Spread it evenly all over the skillet. Place potato slices all over the vegetable mixture. The vegetables should be covered fully with the potato slices. Now do not stir this until the end of cooking. 4. Place the skillet over medium low heat. Cook covered until potatoes are slightly soft. 5. Lay the fish over the potatoes. Continue cooking covered for about 11 – 12 minutes or until fish flakes readily when pierced with a fork. 6. Garnish with parsley and some capers and serve.

Vegan Grain Bowl Number of servings: 8 Nutritional values per serving: 1 ½ cups Calories – 455 Fat – 24.6 g Carbohydrate – 50.5 g Fiber – 11 g Protein – 11.1 g Ingredients: ● 2 medium sweet potatoes, cut into 1inch cubes ● 1 teaspoon salt, divided ●4 tablespoons tahini ●2 tablespoons lemon juice ●4 cups cooked quinoa

quinoa ● 2 firm, ripe avocados; peeled, pitted, diced ●6 tablespoons extra-virgin olive oil, divided ● 1 teaspoon pepper, divided ●¼ cup water ●2 small cloves garlic, minced ● 2 cans (15 ounces each) chickpeas, rinsed, drained ●½ cup chopped fresh cilantro or parsley Directions: 1. Place sweet potatoes in a bowl. Drizzle 2 tablespoons of oil over them. Sprinkle ½ teaspoon pepper and ½ teaspoon salt and toss well. 2. Spread the sweet potatoes on a baking sheet.

3. Set up the temperature of your oven to 425° F and preheat the oven. Place the baking sheet in the oven and roast until the sweet potatoes are fork-tender. It should take 15 – 20 minutes. 4. To make dressing: Combine 4 tablespoons of oil, water, garlic, tahini, water, ½ teaspoon pepper, and ½ teaspoon salt in a bowl. Whisk until smooth. 5. To assemble: Place equal quantities of quinoa in 8 bowls. Divide equally the sweet potatoes and chickpeas among the bowls. 6. Scatter avocado on top. Spoon some tahini sauce on top. Garnish with cilantro and serve.

Chapter Eleven: Dinner Recipes for Big Occasions Eyeball Pasta for Halloween Number of servings: 8 Nutritional values per serving: 1/8 recipe Calories – 429 Fat – 9 g Carbohydrate – 52 g Fiber – 13 g Protein – 34 g Ingredients: ●4 slices soft, wholewheat bread, remove crusts (should weigh 2 ½ ounces after removing

removing crusts), cubed ● 2 teaspoons olive oil ●8 cloves garlic, finely chopped ● 12 ounces lean ground beef ● 12 ounces lean ground turkey ● 2 large eggs ●6 tablespoons minced Italian flatleaf parsley, divided ● ½ teaspoon pepper ●2 tablespoons low-sodium tomato paste ●2 tablespoons raw honey ● 14 ounces wholewheat

wheat spaghetti ●6 tablespoons 2% milk ●2 white onions, finely chopped ●6 tablespoons grated parmesan cheese ● 3 teaspoons Italian seasoning, divided ● 2 boxes (26 ounces each) unsalted chopped tomatoes ●2 tablespoons balsamic vinegar ●¼ cup chopped fresh basil ● ½ teaspoon red pepper flakes ● 14 ounces

wholewheat spaghetti ● Salt to taste Directions: 1. Combine milk and bread in a bowl. 2. Pour oil into a large skillet and heat over medium-high flame. Cook onions until light brown. Stir in garlic and sauté for 30 seconds. Turn off the heat. 3. Transfer 1/3 of the onions into the bowl of bread. Also add in meat, salt, half of – parsley, pepper, and Italian seasoning. Mix until just incorporated. Make 1 inch balls of the mixture and place on a greased and foil-lined baking sheet. 4. Set up the temperature of your oven to 425° F and preheat the oven. Bake the meatballs until they are not pink in the center. 5. Cook pasta following the package directions. 6. Combine the rest of the ingredients (except honey and basil) with the remaining onions in the skillet. Cook until thick. 7. Add honey, basil, and meatballs and stir. Serve over pasta.

Crispy Baked Drumsticks with HoneyMustard Sauce for Halloween Number of servings: 8 Nutritional values per serving: 2 drumsticks with 2 tablespoons sauce Calories – 434 Fat – 15.4 g Carbohydrate – 20.4 g Fiber – 2 g Protein – 51.2 g Ingredients:

● 1 ⅓ cups fine dry whole-wheat breadcrumbs ● 1 teaspoon onion powder ● 10 teaspoons canola oil ● 16 chicken drumsticks, skinless, trimmed ●4 tablespoons Dijon mustard ● Freshly ground pepper to taste ● 1 teaspoon paprika ● 1 teaspoon salt ● 2 large eggs, lightly beaten ● ½ cup plain, nonfat Greek yogurt ●4 tablespoons honey Directions:

1. Set up the temperature of your oven to 475° F and preheat the oven. 2. Grease a wire rack with some cooking spray and place it on a large, rimmed baking sheet. 3. Combine breadcrumbs, onion powder, paprika, and salt in a bowl. Add oil and stir with a fork, mashing simultaneously until oil is well combined. 4. Dunk the drumsticks in egg, one at a time, and dredge in the bread mixture, making sure to shake off excess egg before dredging. Make sure to press the breadcrumbs mixture onto the drumsticks. 5. Keep the chicken on the rack. Place the rack in the oven along with the baking sheet and bake until the chicken is golden brown all over and the temperature of the chicken in the meatiest part shows 165° F on the meat thermometer. 6. To make sauce: Whisk together honey, mustard, yogurt, and pepper in a bowl. 7. To serve: Place 2 drumsticks and 2 tablespoons of sauce on each plate.

Jack 'O Lantern Quesadillas for Halloween Number of servings: 2 Nutritional values per serving: 1 quesadilla without optional toppings Calories – 360 Fat – 13 g Carbohydrate – 56 g Fiber – 7 g Protein – 11 g Ingredients:

● 4 gluten-free tortillas (Mission) ●2 handfuls fresh spinach, thinly sliced ● 2 tablespoons thinly sliced roasted red peppers ● 1/8 cup chopped kalamata olives ●4 heaping tablespoons hummus ● 1/8 cup crumbled feta in Mediterranean herbs ● 1/8 cup diced red onion ● A handful of fresh parsley, chopped ● Oil to brush Optional toppings:

● Sour cream ● Chopped cucumber ● Chopped red onion ● Chopped tomatoes ● Salsa ● Tzatziki ● Any other toppings of your choice Directions: 1. Place tortillas on your countertop. Take a paring knife and cut the shape of Jack – o Lantern on 2 of the tortillas. (Eyes, nose, and mouth) Keep it aside. 2. Place a nonstick pan over a low flame and let it heat. 3. Brush oil on one side of each of the other 2 tortillas. 4. Place one tortilla in the pan, with the oil side on the bottom of the pan. Spread a heaping tablespoon of hummus on the side facing up. Scatter spinach, onion, red peppers, olives, feta cheese, and parsley. 5. Cover with a Jack-o-Lantern-shape cut tortilla. Now brush the top tortilla with some oil. 6. Increase the flame slightly and cook until the underside is golden brown. Turn the quesadilla over and cook the other side until golden brown. Carefully slide the quesadilla onto a plate and serve. 7. Cook the other quesadilla similarly.

Mediterranean Beef Kofta for Christmas

Number of servings: 8 Nutritional values per serving: Without serving options Calories – 216 Fat – 12 g Carbohydrate – 2 g Fiber – 0.6 g Protein – 26 g Ingredients:

● 2 pounds 93% lean or leaner ground beef ●2 tablespoons olive oil ●1 cup minced onions ● 1 teaspoon salt ● 1 teaspoon ground cumin ● ½ teaspoon ground allspice ● 1 teaspoon ground coriander ● ½ teaspoon ground cinnamon ● ½ teaspoon dried mint leaves Serving options:

● Hot cooked brown rice or quinoa ● Whole wheat pita ● Tzatziki sauce ● Hummus Directions: 1. Place beef, salt, cumin, allspice, coriander, onion, and mint leaves in a large bowl. Mix until just combined, making sure not to over mix. 2. Take 8 bamboo skewers (around 8 inches each) and soak them in water for about 30 minutes before grilling. 3. Make 8 equal portions of the meat mixture. Take one portion of the mixture and press it around one skewer, making sure to leave the ends of the skewers without meat on it. 4. Make small dents, at every inch on the meat. 5. Make the remaining skewers similarly. Place them on a baking sheet and chill for 20 – 30 minutes. 6. Set up your grill and preheat it to medium heat. Place skewers on the grill and grill for about 3 – 4 minutes without turning the skewers. If you hurry in turning the skewers, the koftas tend to break. Do not cover the grill while cooking. 7. Now turn the skewer and grill for 3 – 4 minutes. Cook the koftas similarly turning the skewers until evenly browned all over. The cooked koftas should show a reading of 160° F on the meat thermometer, in the meatiest part. 8. Serve with any one or more of the suggested serving options.

BBQ Carrot Dogs for 4th July Number of servings: 4 Nutritional values per serving: 1 carrot dog, without serving options Calories – 142 Fat – 2.2 g Carbohydrate – 28 g Fiber – 5 g Protein – 4.5 g Ingredients:

● 4 medium carrots, cut off the tops, peeled and trimmed ●3 tablespoons cider vinegar ●½ tablespoon mustard ● ½ teaspoon smoked paprika ● ½ cup lowsodium vegetable broth ●1 ½ tablespoons low-sodium soy sauce or tamari ● ½ teaspoon garlic powder ●4 wholewheat hot dog buns, split To serve:

● Ketchup ● Sauerkraut ● Relish ● Mustard ● Any other sauce or toppings of your choice Directions: 1. The length of the carrots should be as much as the length of the hot dog bun. 2. Pour water into a pot (about 3 inches in height from the bottom of the pot). Place a steamer basket in the pot and the carrots in the steamer basket. Cover the pot and let the carrots cook for 12 – 15 minutes or until just cooked. They will be grilled later so they will cook further while grilling. 3. Combine vinegar, broth, mustard, soy sauce, paprika, and garlic powder in a Ziploc bag. Seal the bag and shake the bag until the mixture is well combined. 4. Place carrots in the bag. Seal the bag and turn the bag around a few times. Chill for 3 – 24 hours. Turn the bag around a couple of times. 5. Set up your grill and preheat it to high heat. You can also grill the carrots in a grill pan. 6. Discard the marinade and place the carrots on the grill. Make a slit along the length of the buns and toast them if desired. Place a carrot in each bun. Serve with any of the suggested serving options.

Tex-Mex Pasta Salad for 4th July Number of servings: 4 Nutritional values per serving: 3 cups Calories – 403 Fat – 13.4 g Carbohydrate – 50.6 g Fiber – 15.4 g Protein – 24 g Ingredients: ●¼ cup tomatillo salsa ●4 cups halved cherry tomatoes ●3 cups frozen shelled edamame ●1 cup chopped red onion ●¼ teaspoon salt or to

salt or to taste ● Hot sauce to taste ● Lime wedges to serve ●¼ cup low-fat plain Greek yogurt ●3 cups chopped red bell pepper ●2 cups cooked, whole wheat orzo ●½ cup shredded Pepper Jack cheese ●½ teaspoon pepper or to taste ●¼ cup toasted pepitas Directions: 1. Combine yogurt and salsa in a bowl.

2. Cook edamame following the directions on the package. 3. Place tomatoes, edamame, onion, bell peppers, orzo, and cheese in a bowl. Toss well. 4. Add salsa mixture, pepper, and salt and toss well. 5. To serve: Place 3 cups of salad on each plate. Drizzle hot sauce on top. Garnish with pepitas. Place a lime wedge on each plate and serve.

Creamy Scallop & Pea Fettuccine for New Year’s Party Number of servings: 10 Nutritional values per serving: 1 ½ cups Calories – 413 Fat – 9.4 g Carbohydrate – 55.2 g Fiber – 9.6 g Protein – 29.5 g Ingredients: ● 16 ounces wholewheat fettuccine ● ½ teaspoon salt, divided ● 2 bottles (8 ounces each) clam juice ●6 tablespoons wholewheat flour or

or arrowroot starch ●6 cups frozen peas, thawed ● 2/3 cup chopped fresh chives ● 2 teaspoons lemon juice ● 2-pound large dry sea scallops ●2 tablespoons extra-virgin olive oil ● 2 cups lowfat milk ● ½ teaspoon ground white pepper ● 1 ½ cups finely shredded parmesan cheese or any cheese of your choice, divided ● 1 teaspoon freshly grated lemon zest

lemon zest Directions: 1. Cook fettuccine until al dente, following the directions on the package. Drain and set aside. 2. Dry the scallops by patting them with paper towels. Season scallops with half the salt. 3. Pour oil into a large nonstick pan and heat over mediumhigh flame. When the oil is heated, add scallops and cook until golden brown on both sides. Remove them onto a plate. 4. Pour clam juice into the pan. Combine milk, white pepper, ¼ teaspoon salt, and whole-wheat flour in a bowl and pour into the pan. Keep stirring until thick. 5. Add peas and scallops along with the released juices into the pan. Cook for a couple of minutes. 6. Add fettuccine, chives, lemon juice, lemon zest, and half the cheese and stir well. 7. Transfer into a serving bowl. Garnish with remaining cheese on top and serve.

Mustard-Maple Pork Tenderloin for New Year’s Party Number of servings: 8 Nutritional values per serving: 3 ounces pork with 2 tablespoons sauce Calories – 186 Fat – 4.8 g Carbohydrate – 9.3 g Fiber – 0.1 g Protein – 23.8 g Ingredients:

●6 tablespoons Dijon mustard, divided ● 1 teaspoon freshly ground pepper ● 4 teaspoons olive oil ●4 tablespoons maple syrup ● 1 teaspoon kosher salt ● 2 pounds pork tenderloin, trimmed ●½ cup cider vinegar ● 3 teaspoons chopped fresh sage Directions: 1. Whisk together salt, pepper, and 2 tablespoons mustard in a bowl. Rub this mixture on the pork. 2. Pour oil into a large, ovenproof skillet and heat over medium-high flame. Place pork in the skillet and cook until brown all over. 3. Set up the temperature of your oven to 425° F and preheat

4. 5.

6. 7.

the oven. Shift the skillet into the oven and bake until the meat is cooked and the temperature of the pork in the meatiest part shows 145° F on the meat thermometer. Place the pork on your cutting board. When cool enough to handle, cut into slices. Place the same skillet over medium-high flame. Pour vinegar into the skillet and scrape the pan to remove any particles that may be stuck. Add maple syrup and 4 tablespoons mustard and stir. When the mixture starts boiling, lower the flame and simmer until thick. Place pork slices on individual serving plates. Add the cooked juices of the pork into the skillet and mix it into the sauce. Add sage and stir. Pour sauce over the pork slices and serve.

Thai Chicken Satay with Spicy Peanut Sauce

Number of servings: 8 Nutritional values per serving: Calories – 288 Fat – 17.7 g Carbohydrate – 5.2 g Fiber – 0.7 g Protein – 25.5 g Ingredients: For chicken:

● 2 pounds chicken tenders ●6 tablespoons lime juice ● 4 teaspoons soy sauce ● 1 teaspoon crushed red pepper ●6 tablespoons olive oil ● 4 teaspoons fish sauce For peanut sauce:

●4 tablespoons smooth natural peanut butter ●2 tablespoons lime juice ●2 tablespoons brown sugar ●4 tablespoons light coconut milk ● 4 teaspoons low-sodium soy sauce ● 1 teaspoon crushed red pepper or to taste Directions: 1. To marinate chicken: Combine soy sauce, lime juice, oil, crushed red pepper, and fish sauce in a bowl. 2. Stir in chicken. Stir until chicken is well coated with the mixture. Cover the bowl and chill for 15 – 20 minutes. 3. Meanwhile, prepare the peanut sauce. For this, place peanut butter, lime juice, brown sugar, coconut milk, red pepper, and soy sauce in a bowl and whisk well. 4. Set up your grill and preheat it to high heat. 5. Thread the chicken onto skewers. If you are using bamboo

skewers, soak them in water for 30 minutes before grilling. 6. Grill the chicken for about 3 minutes on each side. The chicken should not be pink in the center. 7. Serve chicken with peanut sauce.

Italian Mussels & Pasta Number of servings: 8 Nutritional values per serving: Calories – 471 Fat – 17 g Carbohydrate – 55.6 g Fiber – 9.2 g Protein – 20.4 g Ingredients: ● 16 ounces wholewheat linguine or spaghetti ●4 large cloves garlic, chopped ●A large pinch of saffron, soaked in ¼ cup water ● 1 ½ cups dry white

wine ● ½ teaspoon salt ●½ cup chopped parsley ●½ cup extra-virgin olive oil ● 2 cans (15 ounces each) crushed tomatoes with basil ● 4 pounds mussels, cleaned ● ½ teaspoon crushed red pepper ● Freshly ground pepper to taste ●2 tablespoons finely grated lemon zest Directions: 1. Follow the directions on the package and cook the pasta. Drain and set aside in a large bowl. Cover the bowl. 2. Pour oil into a large saucepan and heat over medium flame. When the oil is heated, add garlic and cook until light

3. 4.

5.

6.

brown. Add tomatoes and the soaked saffron along with the water and stir. Cook until slightly thick, stirring often. Meanwhile, place mussels in a large pot. Pour wine into the pot. Place the pot over high flame. When the mixture begins to boil, lower the flame and cook covered, for about 5 – 6 minutes. If you find any unopened mussels, discard those. Place a fine wire mesh strainer over a bowl. Strain the mussel’s mixture into the bowl. Pour the liquid into the simmering tomatoes. Add crushed red pepper, salt, and pepper and stir. Cook for a minute. Add half the sauce over pasta and toss well. Divide into 8 bowls. Divide mussels among the bowls. Pour remaining sauce over the mussels. Sprinkle parsley and lemon zest on top and serve.

Chapter Twelve: Meal Plan Following a diet becomes easy with a little planning. The simplest way to do this is by creating a meal plan. A meal plan helps ensure you are consuming healthy and well-balanced meals daily. Grocery shopping and meal prepping become easier when you know the meals you will consume in a week. Here is a sample 4-week meal plan you can use to make things easier.

Week 1 Day 1 Breakfast: Muesli with raspberries Lunch: Salmon pita sandwiches Dinner: Vegan grain bowl Day 2 Breakfast: Veggie Omelet Lunch: Mediterranean lettuce wraps Dinner: Fish stew with olives, capers, and potatoes Day 3 Breakfast: Quick steel-cut oatmeal Lunch: Shrimp, avocado, and feta wrap

Dinner: Hearty minestrone Day 4 Breakfast: Mediterranean tofu scramble Lunch: White bean and veggie salad Dinner: Creamy pesto chicken salad with greens Day 5 Breakfast: Mediterranean pistachios and fruit with yogurt Lunch: Greek salad sushi Dinner: Italian artichoke and green bean casserole Day 6 Breakfast: Banana bread smoothie Lunch: Mediterranean couscous salad Dinner: Skillet lemon chicken and potatoes with kale Day 7 Breakfast: Veggie egg cups Lunch: Mediterranean chicken quinoa bowl Dinner: Mediterranean beef kofta

Week 2

Day 1 Breakfast: Blueberry coffee breakfast smoothie Lunch: Ravioli and vegetable soup Dinner: Seafood couscous paella Day 2 Breakfast: Greek quinoa breakfast bowl Lunch: Taco lettuce wraps Dinner: Salmon with roasted red pepper quinoa salad Day 3 Breakfast: Tropical mango smoothie bowl Lunch: Creamy buffalo chicken salad Dinner: Gambas al ajiilo Day 4 Breakfast: Chocolate almond butter breakfast Lunch: Lemon salmon with garlic and thyme Dinner: Tex-Mex pasta salad Day 5 Breakfast: Banana bread Lunch: Mediterranean egg and tomato skillet with pita Dinner: Easy Mediterranean pasta with tuna and tomatoes

Day 6 Breakfast: Greek yogurt parfait Lunch: Broccoli cheddar quiche with sweet potato crust Dinner: Creamy scallop and pea fettuccine Day 7 Breakfast: Mediterranean egg white breakfast sandwich Lunch: Mediterranean pasta salad Dinner: BBQ carrot dogs

Week 3 Day 1 Breakfast: Whole-wheat zucchini or carrot bread Lunch: Couscous and fruit salad Dinner: Fish stew with olives, capers, and potatoes Day 2 Breakfast: Hearty breakfast muffins Lunch: Shrimp, avocado, and feta wraps Dinner: Vegan grain bowl Day 3

Breakfast: Pumpkin banana oats breakfast cookies Lunch: White bean and Veggie salad Dinner: Creamy pesto chicken salad with greens Day 4 Breakfast: Mediterranean tofu scramble Lunch: Salmon pita sandwiches Dinner: Hearty minestrone Day 5 Breakfast: Veggie omelet Lunch: Mediterranean lettuce wraps Dinner: Seafood couscous paella Day 6 Breakfast: Mediterranean pistachios and fruits with yogurt Lunch: Mediterranean cabbage soup Dinner: Gambas al ajiilo Day 7 Breakfast: Green Shakshuka with spinach, chard, and feta Lunch: Greek turkey meatball gyro with tzatziki Dinner: Thai chicken satay with spicy peanut sauce

Week 4 Day 1 Breakfast: Blueberry coffee breakfast smoothie Lunch: Greek salad sushi Dinner: Italian artichoke and green bean casserole Day 2 Breakfast: Veggie egg cups Lunch: Ravioli and vegetable soup Dinner: Easy Mediterranean pasta with tuna and tomatoes Day 3 Breakfast: Tropical mango smoothie bowl Lunch: Mediterranean chicken quinoa bowl Dinner: Salmon with roasted red pepper quinoa salad Day 4 Breakfast: Quinoa pancakes Lunch: Greek turkey meatball gyro with tzatziki Dinner: Vegan grain bowl Day 5 Breakfast: Muesli with raspberries

Lunch: Grilled cheese and mushroom sandwich Dinner: Skillet lemon chicken and potatoes with kale Day 6 Breakfast: Quick steel-cut oatmeal Lunch: Spanakopita Dinner: Crispy baked drumsticks with honey-mustard sauce Day 7 Breakfast: Breakfast pita pizza Lunch: Quinoa stuffed eggplant with tahini sauce Dinner: Italian mussels and pasta

Conclusion and Bonus I want to thank you once again for choosing this book. I hope it proved to be an enjoyable and informative read. Following the Mediterranean diet is not complicated. It is not a restrictive diet and instead, includes a variety of fresh and wholesome ingredients rich in nutrients without any unhealthy or harmful calories. The first step to improve your health is by paying attention to your diet. From losing weight and maintaining it to reducing the risk of chronic diseases, the Mediterranean diet offers several advantages. Also, this diet is perfectly sustainable in the long run. It is a celebration of delicious food and life. All the recipes given in this book are designed to make cooking delicious and healthy meals easy. Don't forget to use the sample meal plan while shifting to this diet. By eliminating processed and refined foods from your diet and replacing them with wholesome ingredients, you can attain all the benefits it offers. Once you start following this diet, you will see a positive change. In the meanwhile, be a little patient and believe in this diet. By following the simple protocols of the Mediterranean diet, you will essentially be eating your way to a healthier and fitter life! Now, all you need to do is simply follow the suggestions given in this book to get started with this diet! The key to your health and fitness lies in your hands. Take the first up today and shift to the Mediterranean way of living. Thank you and all the best!

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Description Are you looking for ways to live a healthier, happier life? Maybe you have tried diets before, only to become disheartened by the lack of nice food you were allowed to eat, or frustrated by the lack of results. Perhaps you have had all the motivation you needed to start a diet in the past, but you were not able to find one that suited your lifestyle. Or maybe you have never tried a diet before, but you want to choose one that is healthy, tasty, fun to do, and guaranteed to get you results. Look no further! The Mediterranean Diet Cookbook for Beginners has everything you need to kickstart your new healthy lifestyle in a fun, healthy, and easily maintainable manner. In a world filled with tiresome and harmful fad diets that only offer short-term results, you want to choose an easy-to-follow and hasslefree diet. What separates this diet from others is that you can lose weight and hit health goals without losing out on tasty and flavorsome foods. This is not a restrictive diet, making it much more sustainable longterm. In this book, you will learn what the Mediterranean diet entails, where it originates from, and why it works, along with clever and delicious recipes. Inside Mediterranean Diet Cookbook for Beginners, discover:

● The various health benefits of the Mediterranean diet ● A list of foods to improve your health ● Tips on how to start with this diet and what you need to consider ● Ways you can accelerate your progress on the Mediterranean diet ● Tips to remain motivated ● Healthy and delicious recipes you can complete in under thirty minutes ●A 4-week sample meal plan to get started And much, much more! This is so much more than a simple diet cookbook. If you choose not to read this book, you will miss out on learning about one of the healthiest, tastiest, and easiest diets that you can follow.