The Easy Mediterranean Diet Meal Plan: 4 Weeks to Jump-start Your Journey to Lifelong Health

by Susan Zogheib MHS, RD, LDN

Overview

Eat better, live better—this Mediterranean diet guide makes it easy.

The Mediterranean diet isn't just a way of eating, it's a lifestyle—a complete approach to feeling your best both physically and mentally. The Easy Mediterranean Diet Meal Plan makes it easy for you to start and stay on the diet for long-term health.

This book has everything you need to seamlessly transition to the Mediterranean diet: four weeks of simple-to-use meal plans, tasty recipes centered around everyday ingredients, and helpful tips for stocking your kitchen. Get to know the "nuts and olives" of the diet, as well as how to keep going long after you've enjoyed the meal plans.

The Easy Mediterranean Diet Meal Plan includes:

• 4 weeks of meal plans—Get practical menus packed with delicious and nutritious breakfasts, lunches, dinners, and snacks.
• 100 weeknight-friendly recipes—Wow your taste buds with quick and easy dishes featuring diverse flavors from all across the Mediterranean.
• Grow beyond your diet—Embrace the Mediterranean way of living with tips on exercise, rest, recreation, and more.

Transform your long-term health and well-being—and feel great doing it—with the delectable and easy-to-follow recipes in this Mediterranean diet and lifestyle guide.

Product Details

ISBN-13:	9781641526302
Publisher:	Callisto Publishing
Publication date:	10/15/2019
Pages:	228
Sales rank:	294,025
Product dimensions:	7.40(w) x 9.40(h) x 0.80(d)

About the Author

Susan Zogheib, MHS, RD, LDN, is a food-and nutrition-communications consultant with over ten years’ experience working as a clinical dietitian. As a renal dietitian with DaVita Healthcare Partners, she enjoys helping patients live a healthier lifestyle while battling kidney disease. In her spare time, she enjoys running, cooking, and spending time with family and friends. She currently lives in Philadelphia.

Table of Contents

Introduction ix

Part 1 The Mediterranean Diet 101 1

Chapter 1 Mediterranean Diet Basics 3

Chapter 2 The Mediterranean Kitchen and Pantry 13

Part 2 Weekly Meal Plan with Recipes 19

Chapter 3 Week One Meal Plan and Recipes 21

Chapter 4 Week Two Meal Plan and Recipes 45

Chapter 5 Week Three Meal Plan and Recipes 67

Chapter 6 Week Four Meal Plan and Recipes 91

Chapter 7 After the Four-Week Plan 115

Part 3 Mediterranean Recipes for Life 121

Chapter 8 Breakfast and Brunch 123

Chapter 9 Fish and Shellfish 135

Chapter 10 Poultry and Lean Meat 147

Chapter 11 Vegetables, Grains, and Legumes 163

Chapter 12 Snacks and Sweets 179

Chapter 13 Dressings and Dips 187

Blank Meal Plan 197

Measurement Conversions 198

The Dirty Dozen and the Clean Fifteen™ 199

References 200

Recipe Index 201

Index 203

Editorial Reviews

In a time when many of us live ‘quick-fix’ lifestyles, there has been an enhanced interest in lifestyle modification, specifically dietary intake, to improve health and longevity. The Mediterranean diet is felt by many health care experts to be the most heart-healthy diet associated with longevity. Ms. Zogheib does a fantastic job in bringing the Mediterranean diet and lifestyle to the table, with doable recipes incorporating fresh and healthy ingredients. This is a must-read for all interested in the topic—or in eating for health.”—Omid Dardashti, M.D., cardiologist

“Eating and living heart healthy is a personal decision. The Easy Mediterranean Diet Meal Plan explains this top diet, recommended by physicians and experts, with the steps to make it part of your daily life. You can start a four-week plan—right now—that puts you on a successful track for long-term healthy eating! The best part: it comes with recipes, the nutritional breakdown, and photos of dishes.”—Michael Arce, Capital Cardiology Associates

“Ms. Zogheib has done it again! The Easy Mediterranean Diet Meal Plan delivers simple, delicious, and healthy dishes that any person with the most basic of skills can whip up in their kitchen. Start looking and feeling fabulous with these easy ingredients.”—Victor Czerkasij, MA, MSN, dermatology nurse practitioner

From the Publisher