Mediterranean Diet For Beginners: The Ultimate Guide and Cookbook for Weight Loss, Staying Fit and Live a Healthy Lifestyle

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