Mediterranean Diet Cookbook: The Best Diet Program in The World for a Rapid Weight Loss, Easily Explained, including 530 Quick & Easy Recipes for Busy People and an Incredibly Useful 21-Day Meal Plan 4208676762, 1914295234

Table of contents :
Introduction
Chapter 1: What is Mediterranean Diet
Recipes
1.Egg Caprese breakfast cups
2.Mediterranean mini frittatas
3.Caprese avocado toast
4.Asparagus and mushroom frittata with goat cheese
5.Mediterranean strata
6.Slow cooker Mediterranean egg casserole
7.Sheet pan eggs and veggies
8.Hummus toast
9.Breakfast egg muffins
10.Foul mudammas
11.Tahini banana shakes
12.Shakshuka
13.Simple green juice
14.Greek chicken gyro salad
15.Tuscan tuna and white bean salad
16.Outrageous herbaceous Mediterranean chickpea salad
17.Avocado Caprese salad
18.Citrus shrimp and avocado salad
19.Easy couscous with sundried tomato and feta
20.Garlicky Swiss chard and chickpeas
21.Arugula salad with pesto shrimp, parmesan, and white beans
22.Cantaloupe and Mozzarella Caprese salad
23.Arugula salad
24.Mediterranean quinoa salad
25.Greek pasta salad with cucumber and artichoke hearts
26.Quinoa and kale protein power salad
27.Antipasto salad platter
28.Whole wheat Greek pasta salad
29.Tomato and hearts of palm salad
30.Quinoa tabbouleh with chickpeas
31.Greek avocado salad
32.Autumn couscous salad
33.Slow cooker chicken cacciatore
34.Greek baked cod with lemon and garlic
35.One-pan baked halibut and vegetables
36.Moroccan fish
37.Italian baked chicken
38.Lemon garlic salmon
39.Sheet pan chicken and vegetables
40.Sicilian style fish stew
41.Chicken souvlaki
42.Grilled swordfish
43.Greek shrimp with tomatoes and feta
44.Salmon kabobs
45.Sautéed shrimp and zucchini
46.Greek chicken and potatoes
47.Italian style baked fish
48.Tzatziki sauce and dip
49.Pesto and garlic shrimp bruschetta
50.Pan-seared citrus shrimp
51. Cucumber and tomato salad
52. Citrus avocado dip
53. Roasted tomatoes with thyme and feta
54. Greek salad
55. Creamiest Hummus
56. Italian roasted vegetables
57. White bean salad
58. Roasted cauliflower with lemon and cumin
59. Tabbouleh salad
60. Watermelon salad
61. Loaded chickpea salad
62. Baked zucchini with thyme and parmesan
63. Baba ganoush
64. Salmon fish sticks
65. Baked falafel
66. Chia Greek yogurt pudding
67. Mediterranean farfalle
68. Air fryer potato wedges
69. Greek-style potatoes
70. Italian chicken wrap
71. Skinny slow cooker kale and turkey meatball soup
72. Chicken Caprese sandwich
73. Minestrone
74. Avocado Caprese wrap
75. Avocado and Greek yogurt chicken salad
76. Chicken shawarma pitas
77. Red lentil soup
78. Salmon soup
79. Falafel sandwiches
80. Roasted tomato basil soup
81. Greek black-eyed peas stew
82. Juicy salmon burgers
83. Braised eggplant and chickpeas
84. Mediterranean tuna salad sandwiches
85. Moroccan vegetable tagine
86. Mediterranean grilled balsamic chicken with olive tapenade
87. Linguine and zucchini noodles with shrimp
88. Chicken gyros with Tzatziki sauce
89. Greek chicken marinade
90. Mediterranean chicken quinoa bowl with broccoli and tomato
91. Chicken piccata
92. Chopped grilled vegetable with farro
93. 30 minutes’ pork scaloppini with lemons and capers
94. Greek chicken kebabs
95. Shrimp pasta with roasted red peppers and artichokes
96. 30 minutes Caprese chicken
97. Grilled lemon chicken skewers
98. Greek turkey burgers with Tzatziki sauce
99. Saucy Greek baked shrimp
100. Sautéed chicken with olives capers and lemons
101.Amaretto Cookies
102.Fudgy Black Bean Brownies
103.Blueberry Pancakes
104.Blueberry and Banana Protein Bread
105.Boysenberry and apple cobbler
106.Peach upside-down pudding
107.Muesli muffins
108.Orange and berry self-saucing pudding
109.Panforte
110.Pear and crumble
111.Simple warm fruit dessert
112.Banana Ice-cream
113.Spicy bean cake
114.Berry breakfast smoothie
115.Bircher muesli with apple & banana
116.Buckwheat pancakes
117.Mushroom & Spinach Omelets
118.Raspberry strawberry smoothie
119.Porridge (Oatmeal)
120.Fattoush Salad
121.Cicoria e Fagioli
122.Poached Eggs Caprese
123.Eggs and Greens Breakfast Dish
124.Breakfast Pita Pizza
125.Caprese on Toast
126.Eggs Florentine
127.Quinoa Breakfast Cereal
128.Zucchini with Egg
129.Paleo Baked Eggs in Avocado
130.Scrumptious Breakfast Salad
131.Socca (Farinata)
132.Blueberry Lemon Breakfast Quinoa
133.Cheesy Artichoke and Spinach Frittata
134.Strawberries in Balsamic Yogurt Sauce
135.Spinach Feta Breakfast Wraps
136.Kale and Goat Cheese Frittata Cup
137.Easy, Fluffy Lemon Ricotta Pancakes
138.Smashed Egg Toasts with Herby Lemon Yogurt
139.Avocado and Egg Breakfast Pizza
140.Turkish menemen recipe
141.Avocado milkshake
142.Pumpkin oatmeal with spices
143.Creamy oatmeal with figs
144.Breakfast spanakopita
145.Stuffed figs
146.Vegetable breakfast bowl
147.Breakfast green smoothie
148.Simple and quick steak
149. Almond crusted rack of lamb with rosemary
150.Vegetable stew
151.Hot curry powder
152.Low sodium mayonnaise
153.Green breakfast soup
154.Creamy broccoli soup
155.Roasted root vegetables
156.Spinach falafel wrap
157.Vegetable biryani
158.Citrus orzo salad
159.Greek couscous salad
160.German braised cabbage
161.Vibrant carrot soup
162.Open-faced bagel breakfast sandwich
163.Black-eyed peas salad
164.Rigatoni with emerald sauce
165.Korean mushroom bibimbap
166.Bulgur wheat salad with pomegranate molasses chicken
167.Broccoli and Capsicum Pasta Salad
168.Sesame Salad Dressing
169.Zucchini salad with pomegranate dressing
170.Mediterranean Grain Salad
171.Macadamia Nut Dressing
172.Vinaigrette Dressing
173.Steamed Broccoli Salad
174.Pomegranate Feta Salad
175.Grated beetroot & carrot salad
176.Roasted vegetable lentil salad
177.Pomegranate Molasses Chicken with Bulgur Salad
178.Herbed Quinoa and Pomegranate Salad
179.Salad Niçoise
180.Roasted sweet potato and black bean salad
181.Cannellini Bean Soup
182.Garlic, sweet potato, and chickpea soup
183.Kumara, coconut, and lemongrass soup
184.Moroccan Chickpea Soup
185.Creamy and rich Spicy Pumpkin
186.Ribollita
187.Broccoli soup
188.Mushroom soup
189.Chickpea & Pomegranate Dip
190.Guacamole
191.Mushroom & Cardamom, Squash Soup
192.Pomegranate Avocado Salsa
193.White Bean Bruschetta
194.Baked Fish Fillets
195.Black Bean-Salmon Stir-Fry
196.Michael Symon's Grilled Salmon and Zucchini Salad
197.Grilled Salmon with Mustard & Herbs
198.Herb-Baked Fish Fillets
199.Japanese Salmon & Soba Noodle Salad
200.Lemony Lentil Salad with Salmon
201.Oven-Poached Salmon Fillets
202.Salmon and Cucumber Salad
203.Salmon, Lentil & Pomegranate Salad
204.Salmon and pumpkin salad with chili jam
205.Salmon with Pomegranate Molasses Glaze
206.Scallops and Summer Vegetable Skillet
207.Tuna Patties
208.Whole Salmon Fillet with Crispy Lemon & Basil Crumb Topping
209.Seafood paella
210.Thyme-Scented Salmon with White Bean Salad
211.Curry Chicken Salad
212.Grilled Indian Chicken
213.Hearty Turkey Stew
214.Herb and Orange Chicken
215.Pomegranate Walnut & Chicken Stew
216.Roasted Chicken and White Bean Medley
217.South-Western Chicken Salad
218.The best turkey chili ever
219.Warm Chicken Pasta Salad
220.Glazed Venison Medallions
221.Venison Tenderloin
222.Seared venison with plum ginger sauce and vermicelli sauce
223.Venison Stir-Fry
224.Lamb, apricot & shallot tagine
225.Flank Steak, Broccoli and Green Bean Stir-Fry
226.Moroccan beef tagine
227.Persian Roast Lamb
228.Stir-fried garlic chili beef and ong Choi
229.Asian Broccoli and Ginger Salad
230.Avocado and three-bean salad
231.Baked Adzuki Beans with Aubergine & Tomatoes
231.Baked egg with cheddar and beef
232.Heavenly egg bake with pancakes
233.Blueberry and vanilla scones
234.Frittata with brie and bacon
235.Coffee with butter
236.Creamy Cheese Pancake
237.Persimmon toast with cream
238.Tofu with mushrooms
239.Ham spinach ballet
240.Creamy parsley soutte
241.Vegetarian three-cheese quiche stuffed pepper
242.Quick McMuffins
243.Egg fast snickerdoodle crepes
244.Cauliflower hash brown breakfast bowl
245.Cheesy thyme waffles
246.Baked egg and asparagus with cheese parmesan
247.Creamy cold salad
248.Peppy pepper tomato salad
249.Spinach and grilled feta salad
250.Baked cauliflower
251.Grapy fennel salad
252.Detox salad
253.Carrot salad
254.Peanut sauce with noodle salad
255.Balela salad
256.Blue cheese and arugula salad
257.Fennel and seared scallop’s salad
258.Fruity asparagus quinoa salad
259.Garden salad with orange and olive
260.Ginger yogurt dresses the citrus salad
261.Grilled halloumi cheese salad
262.Herbed calamari salad
263.Spring soup with a poached egg
264.Mint avocado chilled soup
265.Cucumber olive rice
266.Basil tomato rice
267.Mac and cheese
268.Pesto chicken pasta
269.Spinach pesto pasta
270.Fiber packed chicken rice
271.Tasty Greek rice
272.Herb rice
273.Pecorino pasta with sausage and tomato
274.Pesto pasta and shrimp
275.Spanish rice casserole with cheesy beef
276.Yangchow Chinese style fried rice
277.Mahi-mahi pomegranate sauce
278.Feta tomato sea bass
279.Crab stew
280.Flavor cioppino
281.Savory zucchini loaf
282.Chilled Pea and mint soup
283.Watermelon & cantaloupe salad
284.Southern-fried okra
285.Pesto Pasta with Peas and Mozzarella
286.Balsamic Roasted Green Beans
287.Mac in a Flash (Macaroni and Cheese)
288.Costa Rican Gallo Pinto
289.Cheese Quiche
290.Cauliflower and Broccoli
291.Pesto Pita Pizza
292.Bulgur Vegetable Salad
293.White Bean Veggie Burgers
294.Chicken N’ Orange Salad Sandwich
295.Avocado toast
296.Overnight Oats
297.Mjadera
298.Cabbage slaw
299.Roasted grape crostini with ricotta and balsamic reduction
300.Low sodium herbed grilled corn
301.Sour candy Grapes
302.Incredible raspberry pear sorbet
303.Cherry brown butter bars
304.Honey garlic kebab marinade
305.Grilled blackened tilapia
306.Zucchini and Feta Cake
307.Steamed Vegetables served with Macadamia Dressing
308.Broccoli a la Polonaise
309.Broccoli, cauliflower & feta salad
310.Broccoli and Tomato Pasta
311.Broccoli, Lemon, and Almond Butter
312.Lentils Stuffed Butternut
313.Green Curry Shrimp & Green Beans
314.Lentils, Zucchini & Tomato Sauce
315.Pumpkin with Butternut Curry
316.Pumpkin, Cauliflower and Chickpea Curry
317.Ratatouille
318.Pomegranate with Orange, Parsley Gremolata and Roasted Red Onions
319.Simple Sautéed Cauliflower
320.The easiest stir fry vegetable
321.Mediterranean Stew on Slow Cooker
322.Spinach, Bean Curry & Red Lentil
323.Giant stuffed capsicum
324.Teriyaki Sesame Vegetables
325.Vegetarian Cannelloni
326.Corn and Zucchini Fritters
327.Grilled Aubergine Panini
328.Roasted Vegetable Frittata
329.Pita Pockets
330.Chicken Guacamole Wraps
331.Italian Eggplant Salad
332.Cauliflower in Mustard Sauce
333.Pineapple Coleslaw
334.Basil Oil
335.Black Eyed Peas
336.Blasted Brussel Sprouts
337.Roasted Tomatillo Salsa
338.Pico de Gallo
339.Beans and Ham
340.Sweet Korean Lentils
341.Chickpea Sunflower Sandwich
342.Balsamic Vinaigrette
343.Easy Chia Seed Pudding
344.Herb Pesto
345.Smoothie Bowl
346.Irish Colcannon
347.Vegan Banana Bread
348.Vegetable Broth
349.Festive Cranberry Stuffing
350.Simple Puerto Rican Sofrito
351.Vegetable Curry
352.Tabbouleh
353.Stuffed Poblano Peppers
354.Shiitake, Soba Noodles, and Miso Bowl
355.Collard and Rice Stuffed Red Peppers
356.Winter Minestrone
357.Penne with Tomato, Basil and Parmesan Cheese
358.Delightful Bulgur Pilaf
359.Corn Pudding
360.Egg White Frittata with Penne
361.Coconut and Kidney Bean
362.Venezuelan Corn Fritter (Arepas)
363.Broccoli Cauliflower Carrot Bake
364.Roasted Fall Vegetables
365.Chickpea Turnip Greens Tacos
366.Soy Ginger Roasted Eggplant
367.Vegan Shortbread Cookies
368.Glazed Green Beans
369.Spicy roasted red pepper hummus
370.Simple Mediterranean olive oil pasta
371.Roasted vegetable barley
372.Moroccan couscous
373.Simple tuna pasta
374.Mushroom barley soup
375.Mediterranean couscous salad
376.Italian minestrone
377.Lebanese rice with vermicelli
378.Crepes with passion fruit
379.Asparagus medley
380.Turmeric Spiced Ginger Cauliflower
381.Haystacks
382.Banana Cheesecake Chocolate Cookies
383.Cheesecake Ice Cream
384.Vanilla Custard
385.Chocolate Cheesecake Shake
386.Pistachio Milk-Shake
387.Chocolate Crunch Cookies
388.Candied Corn Puffs
389.Cucumber and Ranch Dressing
390.Baked cheese crisp
391.Cauliflower Breadsticks
392.Strawberry Vinaigrette
393. Asian Chicken Salad Wraps
394. Buttery Garlic Green Beans
395.Hamburger salad
396.Pork tacos
397.Broccoli blossom
398.Spicy Kenyan greens
399.Coconut curry cauliflower
400.Sicilian Spaghetti
14-Day meal plan
Conclusion
Mediterranean Diet Cookbook for Beginners
Introduction
Chapter 1: Mediterranean Breakfast Dishes
Baked Ricotta & Pears
CHEF JOHN’S POACHED EGG SPECIAL
Egg White Scramble with Cherry Tomatoes & Spinach
Feta - Avocado & Mashed Chickpea Toast
Feta Frittata
Feta & Quinoa Egg Muffins
5-Minute Heirloom Tomato & Cucumber Toast
Fruit Bulgur Breakfast Bowls
Ham & Egg Cups
‘Huevos’ Rancheros
Marinara Eggs With Parsley - Gluten-Free
Nutty Orange Polenta
Peanut Butter & Banana Greek Yogurt Bowl
Poached Eggs
Portobello Pesto Egg Omelette - Gluten-Free
Prosciutto - Lettuce - Tomato & Avocado Sandwiches
Pumpkin Pancakes
Scrambled Eggs With Roasted Peppers & Goat Cheese - Gluten-Free
Spinach Omelet
Yogurt Parfait With Roasted Grapes & Greek - Gluten-Free
Zucchini Egg White Frittata
Chapter 2: Mediterranean Lunchtime & Dinner Salad Favorites
7.Salad Options
Arugula Salad
Athenian Eggplant Salad
Barley Salad
Cheese Tortellini Salad With Sun-Dried Tomatoes
Chickpea Mediterranean Salad Jars
Cucumber Salad
Feta - Tomato Salad
Greek Farro Salad
Greek Yogurt Chicken Salad Stuffed Peppers
Herb Antipasto Pasta Salad Platter
Honey Lime Fruit Salad
Insalata Caprese II Salad
Italian Celery & Orange Salad - Gluten-Free
Mediterranean Pasta Salad
Salad in a Sandwich
Shrimp Orzo Salad - Mediterranean -Style
3-Ingredient Mediterranean Salad
Tomato Salad - Grilled Halloumi & Herbs
Tuna Antipasto Salad
Turkish Orange Salad with Mediterranean Dressing
8.Favorite Side Dishes & Tapas
Avocado & Tuna Tapas
Cannellini Bean Lettuce Wraps
Easy Farfalle with Fresh Tomatoes
Fried Rice With Spinach - Peppers & Artichokes
Gigantes (Greek Lima Beans)
Gluten-Free Spanish Rice
Greek Baked Zucchini & Potatoes - Briam
Green Beans & Feta
Kale - Mediterranean-Style
Mediterranean Endive Boats
Mediterranean Nachos
Mediterranean Potatoes
Melitzanes Imam/Greek Eggplant Dish
Red Mediterranean Potato Salad
Savory Mediterranean Orzo
Spinach Pie
Chapter 3: Mediterranean Lunchtime & Dinner Soup Favorites
Ajoblanco (Cold Spanish Almond Soup)
Chickpea - Harissa Stew & Eggplant With Millet
Creamy Italian White Bean Soup
Greek Lentil Soup
Pasta Fagioli Soup II
Sweet Sausage Marsala
Vegetarian Moroccan Harira
Chapter 4: Mediterranean Dinner Poultry Options
Braised Chicken & Artichoke Hearts
Chicken Thighs With Shallots In Red Wine Vinegar
Feta Chicken Burgers
Grecian Chicken & Pasta Skillet
Greek Penne & Chicken
Italian Chicken & Pasta Skillet
Lemon Chicken Skewers
Slow-Cooked Mediterranean Roasted Turkey Breast
Chapter 5: Mediterranean Dinner Seafood & Beef Options
Baked Salmon With Dill
Couscous With Pepperoncini & Tuna
Herb-Crusted Halibut
Marinated Tuna Steak
Mediterranean Flounder
Moroccan Fish
Niçoise-Style Tuna Salad With Olives & White Beans
Pan-Seared Salmon
Pan-Seared Scallops with Pepper & Onions in Anchovy Oil
Salmon With Warm Tomato-Olive Salad
Shrimp & Penne
Tilapia With Avocado & Red Onion
9.Beef Options
Mixed Spice Burgers
Chapter 6: Mediterranean Dinner Pork & Lamb Options
10.Pork Favorites
Crispy Pork Carnitas
CJ’s Porchetta
Delicious Pork & Orzo
Greek Honey & Lemon Pork Chops
Marinated Balsamic Pork Loin - Skillet
Mediterranean Pork Chops
Pork Chops Italiano
Roast Pork For Tacos
Slow-Cooked Pernil Pork
American Gyros
Kofta Kebabs
Lamb Borek
Lamb Chops
Lamb Meatballs & Sauce
Chapter 7: Mediterranean Bread - Flatbread & Pizzas
11.Bread Choices
Banana Sour Cream Bread
Homemade Pita Bread
12.Meal Choices
Flatbread Sandwiches
Mezze Platter With Toasted Za’atar Pita Bread
Mini Chicken Shawarma
13.Mediterranean Pizza
Eggplant Pizza
Mediterranean Whole Wheat Pizza
Spinach & Feta Pita Bake
Watermelon Feta & Balsamic Pizza
Chapter 8: Desserts - Fruity Treats & More
Avocado - Chocolate Pudding With Hazelnuts & Sea Salt
Chilled Dark Chocolate Fruit Kebabs
Chocolate Almond Butter Fruit Dip
Greek Coconut Cake With Syrup
Greek Semolina Cake With Orange Syrup - Revani
Greek Strawberry Frozen Yogurt
Grilled Angel Food Cake Kebabs
Grilled Stone Fruit with Whipped Ricotta
Italian Apple - Olive Oil Cake
Strawberry Ricotta Parfaits
Vanilla Greek Yogurt Affogato
Watermelon Cups
14.Delicious Anytime Smoothies & Beverage Options
Blueberry Martini Cordials
15.Smoothies
Anti-Inflammatory Blueberry Smoothie
Cherry - Pomegranate Smoothie Bow - Gluten-Free & Vegetarian
16.Other Delicious Snacks
Almond-Stuffed Dates
Date Wraps
Pistachio No-Bake Snack Bars
Quinoa Granola
17.Dip
Garlic Garbanzo Bean Spread
Spicy Sweet Roasted Red Pepper Hummus
Chapter 9: 7-Day Meal Plan
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
18.How to Plan the Diet Meal Plan & the Shopping List
19.Use Meal Prep Techniques for Those Busy Schedules
Conclusion
Index of Recipes