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

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.”