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

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