Mediterranean Diet Cookbook for Beginners: A Complete and Balanced Diet: 365 Days of Quick and Easy Recipes. A Smart 28-Day Meal Plan For Healthy Eating (Lose Weight With Grace 1)

Table of Contents
Introduction
Chapter One: All About 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 With Mediterranean Food
	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: Tips to Improve Quickly
	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 Four: The Best Recipes and Meal Plan to Start the Mediterranean Diet
	Week 1–Monday
		Avocado Breakfast Scramble (Breakfast)
		Mini Omelet Muffins (Snack)
		Black Bean-Quinoa Buddha Bowl (Lunch)
		Garlicky Mushroom Penne (Dinner)
	Tuesday
		Spring Green Frittata (Breakfast)
		Energy Bar (Snack)
		Quinoa and Black Bean Salad (Lunch)
		Green Veggie Bowl With Chicken and Lemon-Tahini Dressing (Dinner)
	Wednesday
		Apple Pancakes (Breakfast)
		Spicy Cucumber Mint Smoothie (Snack)
		California Steak Salad (Lunch)
		Greek Pasta (Dinner)
	Thursday
		Berry Chia Pudding (Breakfast)
		Peach Toast With Pistachios (Snack)
		Chickpea and Quinoa Grain Bowl (Lunch)
		Taco-Stuffed Sweet Potatoes (Dinner)
	Friday
		Chocolate Chip Oatmeal Cookie Smoothie (Breakfast)
		Greek Cheese Balls (Snack)
		Split Pea Soup With Bacon (Lunch)
		Salmon With Roasted Red Pepper Quinoa Salad (Dinner)
	Saturday
		Banana, Raisin, and Walnut Baked Oatmeal (Breakfast)
		Peanut Butter Cookie Energy Balls (Snack)
		Paprika Chicken Thighs With Brussels Sprouts (Lunch)
		Broccoli Quinoa Casserole (Dinner)
	Sunday
		Peanut Butter-Banana Cinnamon Toast (Breakfast)
		Toasted Barley and Berry Granola (Snack)
		Mediterranean Veggie Wrap (Lunch)
		Beef and Veggie Bowls (Dinner)
	Week 2–Monday
		Sriracha, Egg and Avocado Overnight Oats (Breakfast)
		Orange-Hazelnut Snack Muffins (Snack)
		Avocado-Spinach Panini (Lunch)
		Baked Sweet Potato Fries (Side Dish)
		Lentil and Mushroom Stew With Potato Parsnip Mash (Dinner)
	Tuesday
		Cassava Flour Waffles (Breakfast)
		Greek Yogurt Spinach Artichoke Dip (Snack)
		Seafood Couscous Paella (Lunch)
		Chicken and Spinach Skillet Pasta With Lemon and Parmesan (Dinner)
	Wednesday
		Honey Pecan Granola (Breakfast)
		Coconut-Date Truffle Bites (Snack)
		Greek Kale Salad With Quinoa and Chicken (Lunch)
		Shrimp in Coconut Sauce (Dinner)
	Thursday
		Oat and Berry Smoothie (Breakfast)
		Grilled Shrimp and Cucumber Gazpacho (Snack)
		Niçoise Salad (Lunch)
		Tempeh Buddha Bowl (Dinner)
	Friday
		Coconut Milk Chia Pudding (Breakfast)
		Roasted Red Pepper and Tomato Soup (Snack)
		Steak Salad With Lettuce and Tomatoes (Lunch)
		Paprika Chicken Thighs With Brussels Sprouts (Dinner)
	Saturday
		Mediterranean Breakfast Burrito (Breakfast)
		Greek Yogurt Smoothie With Strawberries (Snack)
		Roasted Mediterranean Vegetable Pasta (Lunch)
		Grilled Flank Steak and Corn With Green Goddess Butter (Dinner)
	Sunday
		Greek Yogurt Breakfast Bowls (Breakfast)
		Apple Pie Energy Bites (Snack)
		Cauliflower Rice-Stuffed Peppers (Lunch)
		BBQ Ranch Chicken Quinoa Bowls (Dinner)
	Week 3–Monday
		Crunchy Corn Waffles (Breakfast)
		Cucumber and Avocado "Roses" (Snack)
		Jackfruit Philly Cheesesteak Sandwich (Lunch)
		Ratatouille With White Beans and Polenta (Dinner)
		Chunky Mediterranean Tomato Soup (Side Dish)
	Tuesday
		Gluten-Free Quiche Lorraine (Breakfast)
		Raspberry Smoothie (Snack)
		Greek Salad With Edamame (Lunch)
		Jalapeño Popper Burgers (Dinner)
	Wednesday
		Cauliflower Omelet (Breakfast)
		Spicy Mushroom Wrap (Snack)
		Spinach and Artichoke Salad With Parmesan Vinaigrette (Lunch)
		Steamed Carrots With Garlic-Ginger Butter (Side Dish)
		Chicken With Rice and Black-eyed Peas (Dinner)
	Thursday
		Summer Skillet Vegetable and Egg Scramble (Breakfast)
		Blueberry Passion Fruit Smoothie (Snack)
		Chopped Cobb Salad (Lunch)
		Chicken Parmesan and Veggie Skillet (Dinner)
	Friday
		Avocado and Kale Omelet (Breakfast)
		Sweet Potato Tots With Jalapeño Garlic Ranch Dipping Sauce (Snack)
		Linguine With Creamy White Clam Sauce (Lunch)
		Tangy Trout With Garden Salad (Dinner)
	Saturday
		Savory Breakfast Salad (Breakfast)
		Nutty Parmesan Herb Scones (Snack)
		Grilled Chicken Tacos With Slaw and Lime Crema (Lunch)
		Seared Sesame Tuna Bowls (Dinner)
	Sunday
		Mediterranean Egg Casserole (Breakfast)
		Chopped Mediterranean Salad (Snack)
		Greek Chicken and Cucumber Pita Sandwiches With Yogurt Sauce (Lunch)
		Mediterranean Fish Cakes (Dinner)
	Week 4–Monday
		Chocolate Cream Pancake (Breakfast)
		Lemon Strawberry Muffins (Snack)
		Cauliflower Chickpea Wraps (Lunch)
		Corn and Bean Casserole (Dinner)
	Tuesday
		Breakfast Sweet Potato (Breakfast)
		Greek Meatballs (Snack)
		Italian Lunch Bowls (Lunch)
		Greek Shrimp Salad With Feta and Rice (Dinner)
	Wednesday
		Savory Breakfast Bowl (Breakfast)
		Edamame Crunch (Snack)
		Summer Strawberry Chicken Salad (Lunch)
		Clam Chowder (Dinner)
	Thursday
		PB and J Yogurt Parfait (Breakfast)
		Tomato Basil Skewers (Snack)
		Salmon Couscous Salad (Lunch)
		Garlic Butter Ground Turkey With Cauliflower Skillet (Dinner)
	Friday
		Poached Egg Buddha Bowls (Breakfast)
		Hummus Bell Pepper and Feta Crackers (Snack)
		Shrimp Tacos (Lunch)
		Creamy Chicken Enchilada Soup (Dinner)
	Saturday
		Cinnamon Quinoa Breakfast Bowl (Breakfast)
		Fig and Ricotta Toast (Snack)
		Watermelon Olive Salad (Lunch)
		Lentil and Mushroom Stew Over Potato Parsnip Mash (Dinner)
	Sunday
		Turkey Chili Shakshuka (Breakfast)
		Clementine and Pistachio Ricotta (Snack)
		Balsamic Pork and Strawberry Salad (Lunch)
		Skillet Beef Pot Pie With Buttermilk Biscuits (Dinner)
Conclusion and Gift!
“Thank you for reading This book.”