Mediterranean Diet: A Sustainable Approach That Works for Lasting Weight Loss. With 14 Day Meal Plan, Quick, Easy and Healthy Recipes with Tips and Secrets for Success with The Mediterranean Diet.

By Alice Winters

• Are you fed up with diets which simply do not work long term?

• Do you want to lose weight easily now without counting calories?

• Are you ready to eat flavorful and fast meals which will make you feel great and help you live longer?

• Are you looking for healthy, easy recipes which also save you time and money?

   Now you can finally get the incredible results that you deserve!

There are many reasons why this diet has been named the Best Way to Get Healthy and why Dietary Guidelines for Americans now point to the Mediterranean diet as an example of a healthy-eating plan. It's been proven that people who choose to follow the Mediterranean diet have a longer life expectancy and much lower rates of chronic diseases including Obesity, Diabetes and Cancer.

They also benefit from significantly better heart health along with increased energylevels and they maintain a healthy weight effortlessly while still enjoying simple delicious foods.

The Mediterranean diet includes lots of vegetables, fruits, beans, complex carbs including wholegrain bread, pasta and brown rice. It also contains oily fish and moderate amounts of meat, some dairy produce and it has a focus on healthy fats.

The combination of all these elements can bring profound and lasting health benefits which will change the way you look, feel and even how you think.

This book is different from the others and is a real game changer for anyone who is serious about finally losing weight and getting healthy.

Inside you will discover:

• Exactly how you can start and maintain the Mediterranean diet for optimum health and accelerated weight loss

• The best, most requested, easy and healthy recipes with nutrition facts and pictures

• Easy to follow meal plans and shopping lists that are sure to reduce your waistline

• The best fat burning exercises which anyone can do to 

• How you can supercharge your results with Intermittent Fasting

• Powerful tips, tricks and secret free tools to make sure that you get real and lasting results in the quickest time frame possible

Now ask yourself this important question-

Are you serious about losing weight and getting healthy?

You are about to significantly change your life for the better!

Start right now by reading this book and you will be well on your way to a much healthier and slimmer version of yourself.

• Language: English
• Publisher: Alice Winters
• Release date: Jul 25, 2019
• ISBN: 9781393460121

Book preview

MEDITERRANEAN COOKBOOK

Caduceus, Marijuana, Medical, Drugs

Alice Winters

Contents

Contents

Introduction

What exactly is the Mediterranean Diet?

Healthy Fats

Trans Fats (the baddies)

Saturated Fats (not as bad...but still pretty bad sometimes)

Unsaturated Fats (the goodies)

Whole Grains

Quick Reference Nutrition Tables

FRUITS

VEGETABLES

DAIRY

OILS

Pros and Cons of the Mediterranean Diet

1. Weight Loss

2. It Is Maintainable

3. The Mediterranean Diet Increases High-Quality and Nutrient-Dense Food

4. Fully Enjoy Your Meals

5. The Flavor

6. Improve Your Heart Health

7. Better Brain Health

8. Improved Mental Health

9. Moderate Blood Sugar Levels

10. Reduce the Risk of Cancer

11. Benefits for Post-Menopausal Women

12. Improve Your Gut Health

13. Increase Your Lifespan-who doesn’t want more time?

14. Increase Bone Strength

And now for the Cons.

1. Missing Out on Old Favorites:

2. No Caloric Guideline

What to Expect on the Mediterranean Diet

How Much Does It Cost?

Think Consciously

Sticking to It

Creating Meals

What About Dairy Consumption?

Mediterranean Lifestyle Tips and Tricks

How to Quickly Lose Weight

Cardiovascular Exercise

Flexibility Training

Strength Training

1. Determine Your Fitness Ability

2. Design Your Routine

3. Getting Started

The Different Types of Intermittent Fasting

12/12 Method

16/8 Method

20/4 Method

5:2 Method

Eat Stop Eat Method

Alternate Day Fasting Method

The Warrior Diet.... the what?

Menu Planning and Meal Prep

14 Day Eating Plan and Shopping List

Week One

Week Two

Breakfast

Mediterranean Breakfast Salad – GF, DF

Honey Ricotta Toast with Peaches

Smoked Salmon Egg Toast – DF, NF

Blueberry Yogurt Pancakes – NF

Roasted Tomato Egg Sandwich

Roasted Egg Cups – GF, DF

Roasted Mediterranean Eggs – GF, NF

Mediterranean Scrambled Eggs – GF, DF, NF

Ham and Egg Cups – GF

Chickpea Breakfast Pizza – GF, NF

Greek Roasted Omelet – GF, NF

Chickpea Stuffed Sweet Potatoes – GF, DF, NF

Zucchini Noodle Baked Eggs – GF, DF, NF

Mocha Banana Overnight Oats – GF, DF

Crock Pot Frittata – GF, NF

Avocado Persimmon Toast - NF

Savory Steel-Cut Oats – GF, NF

Egg Stuffed Tomatoes – GF, NF

Lunch and Dinner

Italian Chicken Wraps - NF

Kale Meatball Crock Pot Soup - NF

Caprese Chicken Sandwich – NF

Minestrone Soup – GF, NF

Caprese Avocado Wraps - NF

Greek Avocado Chicken Salad – GF

Balsamic Chicken with Olive Tapenade – GF, DF, NF

Zucchini Shrimp Linguine – NF

Chicken Gyros and Tzatziki Sauce - NF

Chicken Quinoa Bowls with Veggies – GF, NF

Chicken Piccata – GF, NF

Honey Garlic Salmon with Sesame – GF, DF, NF

Parmesan Sardine Pasta – NF

Sides

Quinoa Chickpea Tabbouleh – GF, DF, NF

Hearts of Palm and Tomato Salad – GF, DF, NF

Bright Kale and Quinoa Salad – GF, DF

Cantaloupe Caprese Salad - GF

Greek Avocado Salad – GF, NF

Garlic Chard and Chickpea Salad – GF, NF

Couscous with Sundried Tomatoes

Crunchy Chickpea Salad

Snacks

Red Pepper-Chipotle Hummus – GF, DF, NF

Spicy Red Lentil Dip – GF, DF, NF

Smoked Salmon Bites – GF, DF, NF

Quinoa Granola – GF, DF

Fig Cinnamon Smoothie

Savory Feta Veggie Muffins

Whole-Wheat Blueberry Muffins

Desserts

Greek Yogurt Brownies

Stuffed Apricots with Rose Water - GF

Whole Wheat Carrot Cake

Tahini Chocolate Chip Cookies – DF, NF

Conclusion

Helpful Terms

Further Reading

Copyright 2019 by - All rights reserved.

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Introduction

HELLO AND THANK YOU so much for buying this book. I would like to offer you a very warm welcome and to congratulate you for taking your first steps towards a much healthier version of yourself.  I am genuinely excited to share my experience with you and for you to quickly gain the same life changing results which I have through implementing the Mediterranean Diet into your lifestyle. The benefits really are massive however the best bit is that this way of eating is super easy to adopt and sustain long term, unlike most other diets. By following the guidance in this book, you can create a healthy nutritional lifestyle choice as opposed to ‘going on a diet’.

A little bit about me. I hold an MA in Dietetics I am a practicing herbalist, nutritionist, personal trainer and chef. I have a real passion for eating well and I’ve spent my entire life studying food, nutrition, exercise, and sports psychology. I have successfully utilized various diets and health supplements and I am passionate about health, fitness and mental wellbeing.

I do love feeling fit and full of energy however I am also a firm believer in living one’s life to the full and if that means enjoying your favorite foods and wine or whatever on occasion then that’s fine by me. A little of what you like is good for you. It’s all about balance after all and living the life you love. I don’t see the point being lean but unhappy and feeling that you’re denying yourself or missing out on life’s pleasures.

You are probably aware of the fact that the health and fitness industry can be full of mis information, usually with the aim of trying to sell you something that you probably don’t need at all. I never just take what I read as being gospel truth. I always experiment, test and tweak things until I find a solution that I know works 100%. I have used this knowledge and experience to help hundreds of clients successfully lose weight, look great and get in the best shape of their lives.

My goal with this book was too take all that I have learned and create the best, most valuable one stop Mediterranean Diet book available with the aim to helping YOU get on the best shape of YOUR life. This book is designed to be easy to read and most importantly, to get you the results that you want in the quickest time frame possible.

When you successfully set then achieve your fitness goals your confidence will go through the roof. This positivity and new-found energy will impact upon your relationships and your family life, your productivity, your working life, your business and your ability to set and achieve even more goals.

Can you imagine yourself in your new clothes looking leaner, younger and full of vitality? How good will it feel to look in the mirror and be pleasantly surprised at what you see in front of you? 

Thanks once again for buying this book. I really do hope that you love it and that it changes your life. If you do feel that you have gained real value from it then please take two minutes to leave me an honest review.

It’s quick and easy and it will help others decide if they too could benefit from the book. Thanks in advance.

With that said let’s get started, shall we?

The Standard American Diet (SAD) is characterized by high levels of sugars, saturated and trans fats, refined grains, abounding meat, with rarely any fruits or vegetables in sight. This has led to the sharp rise of many illnesses and diseases such as diabetes, heart disease, fatty liver disease, cancer, and more. Even if a person doesn’t currently have one of these diseases, they likely do have several vitamin or mineral deficiencies and they are certainly at a high risk of developing one in the future. It’s sad but true. In truth, it doesn’t have to be this way. A person can halt this process in its tracks right now and set a new, healthier and much better path.

You can avoid the SAD diet, and just about every other fad or yo-yo diet which promises miraculous and instant weight loss without any effort. I’m going to be straight with you right now. I want to give you the truth that no one tells you. Most diets don’t work long term. There is no magic bullet. Sure, you can shed pounds quite quickly by embarking upon a particular type of diet, be it low carb or calorie restriction or whatever else but here’s the thing, it will only last for as long as you strictly adhere to it which for most people is around 2 maybe 3 months if you’re exceptionally keen. After which time most people slide back into their old