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You will never experience boredom with your food while on the Mediterranean Refresh Diet.Mediterranean Refresh diet is one of the most recommended ones when it comes to healthy and tasty cooking. Improve your well-being, reduce the risk of developing chronic illnesses, lower your cholesterol level and lose excessive weight! Packed with foolproof meal prep advice and deliciously balanced recipes, the Mediterranean Refresh Meal Preparation Cookbook for Beginners makes starting and staying on the Mediterranean diet easy so you can reduce your total time in the kitchenall while enjoying a lifetime of healthy eating.Would you like to prepare easily healthy and delicious Mediterranean Refresh dishes on the weekends ready to be eaten during the week, so that you can organize and schedule your meals, saving your precious time every day? Mediterranean Refresh Meal Preparation Cookbook for Beginners is the book for you.Heres what you will find inside:Benefit of Mediterranean Refresh Diet Explain to you why this is a long-term sustainable diet and why it is not necessary to drastically change your eating habits.Easy to follow, step-by-step instructions to help you adopt the Mediterranean Refresh diet as a lifestyle and live your best life yet.Plenty of recipes To use as inspiration to customize your own meal prep menus, or even as a foundation for your own creative Mediterranean Refresh meals.Say goodbye to boring and tasteless diets that leave you starving.Say hello to exciting and delicious food that will leave you feeling full and energized.What are you waiting for?You are just one step away from discovering the power of the Mediterranean Refresh diet!

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Mediterranean Refresh Meal Preparation Cookbook for Beginners: 365-Day Flavorful and Fresh Recipes with Easy Make-Ahead Meals for Busy People on a Budget

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Mediterranean Refresh Meal Prep Cookbook for Beginners
365-Day Flavorful and Fresh Recipes with Easy Make-Ahead Meals for Busy People on a Budget | Help you Lose Weight and Achieve a Healthy Lifestyle
Nabry Berbon
Copyright 2021 Nabry Berbon - All Rights Reserved.
In no way is it legal to reproduce, duplicate, or transmit any part of this document by either electronic means or in printed format. Recording of this publication is strictly prohibited, and any storage of this material is not allowed unless with written permission from the publisher. All rights reserved.
The information provided herein is stated to be truthful and consistent, in that any liability, regarding inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and complete responsibility of the recipient reader. Under no circumstances will any legal liability or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.
Respective authors own all copyrights not held by the publisher.
Legal Notice:
This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part of the content within this book without the consent of the author or copyright owner. Legal action will be pursued if this is breached.
Disclaimer Notice:
Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up-to-date and reliable, complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice.
By reading this document, the reader agrees that under no circumstances are we responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.
Table of Contents
Introduction
The Mediterranean diet is no doubt one of a healthy eating lifestyle. The peoples lives around the Mediterranean basin have spent healthy and longer life compare with other peoples. The Mediterranean diet mainly focuses on eating natural and healthy food. The food eating during the Mediterranean diet is rich in fiber, vitamins, minerals, and antioxidants. The diet offers various health benefits like improve heart health, brain functions, control diabetes, prevents from cancer, and effective weight loss.
The Copy of the Mediterranean Refresh Meal Prep book will guide you for meal prepping. Meal prepping in advance will help you to save your money, cut down your cooking time and help to stick with a Mediterranean diet. You learn to discover how important planning when you go to the grocery store to buy ingredients and plan to store essential ingredients in advance. The book also contains a food list allowed during the Mediterranean diet. The recipes written in this book are amazing and made with little effort. The information provided to you in this cookbook will help you to understand more about the Mediterranean diet and meal prepping.
This book contains well-prepared healthy and delicious Mediterranean refresh meal recipes that come from different categories like breakfast, lunch, dinner, snacks, sides, soup, salads, and desserts. The recipes written in this cookbook are unique and written into an easily understandable form. All the recipes start with their preparation and cooking time followed by step-by-step cooking instructions. At the end of each recipe, nutritional value information is written. The nutritional value information will help to keep track of daily calorie intake. There are few books available in the market on this topic thanks for choosing my cookbook. I hope you love and enjoy all the Mediterranean diet recipes written in this cookbook.
Chapter 1: What is the Mediterranean Diet?
The Mediterranean diet is one of the most popular eating lifestyles followed by the people living around the coastal area of the Mediterranean Sea. These coastal areas cover about 22 countries like Spain, Greece, Italy, France, Turkey, etc. The diet promotes eating natural, seasonable, and locally grown vegetables and fruits. Mediterranean diet is less restrictive compare with other diets like the keto diet, Atkins diet, low carb diet, etc. The main focus of the diet is to eliminate unhealthy foods and promote eating whole foods.
The Mediterranean diet allows eating all-natural and fresh ingredients like fruits, vegetables, fish, beans, nuts, cereals, legumes, olive oil, herbs, and spices. All these healthy ingredients are rich in fibers, vitamins, minerals, nutrients, and antioxidants. Olive is a traditional tree crop taken into the basin of the Mediterranean Sea for the production of olive oil. It is used as the main fat in the Mediterranean diet. It contains heart-healthy monounsaturated fats. The Mediterranean diet improves your heart health, reduces the risk of strokes, heart attack, type-2 diabetes, and also reduces the risk of cancer. Most people follow the Mediterranean diet for healthy weight loss purposes. To get effective weight loss it is recommended to do daily exercise with diet.
Foods to Eat During the Mediterranean Diet
The Mediterranean diet is a plant-based diet that promotes eating the natural, seasonable fruits and vegetables found in Mediterranean countries. The diet is rich in fibers, vitamins, minerals, nutrients, and antioxidants. The following food list will help you to choose natural and healthy ingredients during the Mediterranean diet.
  • Whole Grains
Whole grains are a good source of fiber, vitamin B, minerals, protein, and antioxidants. The Mediterranean diet is rich in whole grains which helps to reduce the risk of heart attack, stroke, type-2 diabetes some form of cancer, obesity, and high blood pressure. The list of whole grains during the Mediterranean diet includes.
Whole Grains: Barley, couscous, brown rice, pasta, whole oat, quinoa, pasta, ray, corn, whole wheat, orzo, and whole bread grains.
  • Greens
This category includes fresh vegetables. The vegetables are naturally low in calories and fats. They are also rich in fiber, vitamins, nutrients, and antioxidants. It helps to reduce the risk of heart disease, strokes, digestive problems, control blood pressure, and blood sugar. The list of greens during the Mediterranean diet includes.
Greens: Spinach, lettuce, kale, arugula, green turnip, broccoli, beet, green mustard, tomato, olives, bell peppers, garlic, carrot, cauliflower, artichokes, green beans, leafy greens, Brussels, onion, etc.
  • Fruits
Fruits are a good source of fiber, vitamins, and minerals. It also comes with an antioxidant like flavonoid. Eating fruits during the Mediterranean diet will help to reduce the risk of developing diabetes, cancer, inflammation, and heart-related diseases. The list of fruits during the Mediterranean diet includes.
Fruits: Grapes, lemon, tomatoes, oranges, apples, figs, kiwi, watermelon, avocado, peaches, pears, apricot, pomegranate, cherries, olives, tangerines, strawberries, dates, plum, banana, etc.
  • Legumes
Legumes are a good source of fiber, iron, protein, folate, magnesium, potassium. It also having antioxidant properties to slow down the aging process prevents cell damage and fight against diseases. Legumes during the Mediterranean diet include.
Legumes: Kidney bean, white bean, pinto bean, black bean, lentils, pulses, chickpeas, peanuts, hummus, etc.
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