Mediterranean Diet For Beginners: The Ultimate Guide and Cookbook for Weight Loss, Staying Fit and Live a Healthy Lifestyle. Contains Handpicked Breakfast, ... Lunch and Dinner Recipes (Bonus Meal Plan)
The Mediterranean diet has a number of advantages for health. It can initiate weight loss, help preventing heart attacks
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English Pages 147 Year 2020
Table of contents :
Introduction
Chapter 1: What is a Mediterranean Diet
1.1) What is ..
1.2) The history of ..
1.3) The science behind..
Chapter 2: How does a mediterranean diet works
Chapter 3: Potential health benefits
Chapter 4: Is Meditteranean diet for everyone
Chapter 5: Start a mediterranean diet
Chapter 6: Relevance in weight loss
Chapter 7: Lifestyle and food pyramid
Chapter 8: Foods in Mediterranean Diet
Fruits and vegetables
Red meat and red wine
Eggs and dairy
Fish and seafood
Olive oil, herbs and spices
Nuts and seeds
Grains and legumes
Poultry
Lemon juice water
Lemon water
Chapter 9: Mediterranean meals:
9.1) Breakfast
Coconut oil coffee
Chocolate waffles
Lemon-ricotta cornmeal waffles
Gluten-free pancakes
Banana pancakes
Blueberry pancakes
Quiche
Eggs casserole
Eggy veggie bake
Mini frittatas
Peanut butter and banana french toast
Avocado toast with egg
Caprese avocado toast
Lunch
Mushroom risotto
Italian shrimp and scallop risotto
Tuna spaghetti
Shrimp linguine
Mediterranean farfalle
Greek pasta salad
Avocado salad with lemon dijon vinaigrette, Kale, and quinoa,
Tuscan tuna and white bean salad
Greek chicken gyro salad
Fat greek salad
Cobb salad
Vegetable barley soup
Italian cannellini bean soup
Shakshouka
9.3) Dinner
Avocado Served with Gazpacho
California, Avocado and pasta salad
Energy Boosting Veggie Pita
Roasted Veggies
Pasta Bake with Tomato and Eggplant
Prawn Salad with Warm Rice
Mediterranean Chunky Tomato Soup
Potato Salad
Sweet Butternut pasta shells and Squash
Picnic Style Salad
9.4) side dishes
Neapolitan Cauliflower Salad
Greek Stewed Green Bills
Tabbouleh
Fig, Arugula and Quinoa Salad
Italian Sweet Corn Bread
Whole Wheat Pita Bread
Tunisian Harissa Beet Salad
Spicy Kale and Potatoes
9.5) Desserts
Honey-Pistachio Roasted Pears
Five-Berry Compote with Mint and Orange Infusion
Blueberry & macadamia flapjacks
Sherry, almond & orange pandoro
Sherry & almond Christmas cake
Honey yogurt cheesecake
9.6) Smoothies
Stuffed Figs
Cherry Clafoutis
Strawberry Chia Pudding
Frozen veggie smoothie
Dolce Vita Smoothie
Breakfast Smoothie
Fig Smoothie
Almond Date Smoothies
Chapter 10: Tips and tricks to have success
Plan your meals carefully
Grill your food
Learn to substitute
Take note of the quality of food
Eat smaller, regular meals
Conclusion
Bonus 1: 7 days meal plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Bonus 2: 28 days meal plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Bonus 3: recipes
Rice with Smoked Sausages and Beer
Beef Meatballs in Vegetable Bath
Slow Baked Beef
Mediterranean chicken with 4 kinds of cheese
Mediterranean rolls
Mediterranean chicken
Mediterranean rice
Baked fish Mediterranean style
Mediterranean fish fillet
Mediterranean beef casserole
Mediterranean salad with pasta
Mediterranean Frittata
