Peter Minaki - The 400-Calorie Mediterranean Diet Cookbook: 100 Recipes under 400 Calories—for Easy and Healthy Weight Loss!

The 400-Calorie Mediterranean Diet Cookbook

100 Recipes under 400 Caloriesfor Easy and Healthy Weight Loss!

Peter Minaki

From Breakfast Risotto and Gazpacho to Paprika Meatballs and Roasted Pears, Healthy Recipes for Every Meal!

Adams Media

An Imprint of Simon & Schuster, Inc.

100 Technology Center Drive

Stoughton, Massachusetts 02072

www.SimonandSchuster.com

Copyright 2021 by Simon & Schuster, Inc.

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Adams Media Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020.

First Adams Media trade paperback edition September 2021

ADAMS MEDIA and colophon are trademarks of Simon & Schuster.

For information about special discounts for bulk purchases, please contact Simon & Schuster Special Sales at 1-866-506-1949 or .

The Simon & Schuster Speakers Bureau can bring authors to your live event. For more information or to book an event contact the Simon & Schuster Speakers Bureau at 1-866-248-3049 or visit our website at www.simonspeakers.com.

Interior design by Priscilla Yuen

Photographs by Kelly Jaggers

Interior images 123RF/9dreamstudio, Alfio Scisetti, Baiba Opule, tobi; Getty Images/Aamulya

Cover design by Priscilla Yuen

Photographs by Kelly Jaggers

Cover Images 123RF/9Dreamstudio, Alfio Scisetti, Baiba Opule, Nikhil Patil, Olga Yastremska, Tobi

Library of Congress Cataloging-in-Publication Data

Names: Minaki, Peter, author.

Title: The 400-calorie Mediterranean diet cookbook / Peter Minaki.

Description: First Adams Media trade paperback edition. | Stoughton, MA: Adams Media, 2021. | Includes index.

Identifiers: LCCN 2021018952 | ISBN 9781507216736 (pb) | ISBN 9781507216743 (ebook)

Subjects: LCSH: Cooking, Mediterranean. | Reducing diets. | LCGFT: Cookbooks.

Classification: LCC TX725.M35 M54 2021 | DDC 641.59/1822--dc23

LC record available at https://lccn.loc.gov/2021018952

ISBN 978-1-5072-1673-6

ISBN 978-1-5072-1674-3 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

This book is intended as general information only, and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Contains material adapted from the following titles published by Adams Media, an Imprint of Simon & Schuster, Inc.: The EverythingMediterranean Diet Book by Connie Diekman, MEd, RD, LD, FADA, and Sam Sotiropoulos, copyright 2010, ISBN 978-1-4405-0674-1; The EverythingMediterranean Cookbook, 2nd Edition by Peter Minaki, copyright 2013, ISBN 978-1-4405-6855-8; and The EverythingHealthy Mediterranean Cookbook by Peter Minaki, copyright 2019, ISBN 978-1-5072-1150-2.

Just because youre counting calories doesnt mean your food has to be bland, boring, or repetitive. Instead, enjoy distinctively savory and sweet flavors without leaving your kitchen by adopting the Mediterranean diet!

The diet of many people in the Mediterranean region includes high-quality protein sources, healthy fats, and naturally low-calorie dishes. No matter where you live, you can adopt this lifestyle of healthy eating and regular exercise to enjoy its many benefitsincluding weight loss.

Throughout this book, youll find one hundred recipes with fewer than 400 calories per serving that are flavorful, nutrient-rich, and good for your overall health. With recipes ranging from Tomato and Goat Cheese Breakfast Casserole for breakfast to Oven-Poached Bass with Kalamata Chutney for dinner to Berries and Meringue for dessert, youll find that cooking low-calorie dishes can be easy, fun, and delicious. The recipes use ingredients that you can find easily at local grocery stores, making them a snap to assemble. Plus, youll be reaping the other benefits of Mediterranean cooking, such as a lower risk of heart disease and cancer, reduced inflammation, and the potential to control diabetes. Youll also learn how to incorporate exercise into your life to complement the healthy diet and keep your body strong and fit.

Whether youre following a 1,200- or 1,500-calorie diet or just trying to keep an eye on your daily calorie intake, these recipes will help you feel full morning, noon, and night. Its not just the calorie count that makes these recipes stand out; theyre also packed with key vitamins and minerals as well. For example, youll enjoy heart-healthy fiber from sesame seeds; antioxidants from olive oil; protein, selenium, and vitamin B6 from sea bass; and bone-strengthening calcium from feta cheese.

These simple, low-calorie meals are easy to whip up, but satisfying and delicious enough for even the most sophisticated palates. Imagine yourself enjoying the brilliant sunshine and sea breezes of the Mediterranean while you indulge in these mouthwatering recipes!

If youre looking to lose weight, the Mediterranean diet is a great choice. Of course, there are many different cultures within the Mediterranean region, but in general, the people in this area eat very flavorful, low-calorie foods and dont treat any nutrients as off limits. This all-encompassing approach means youll find the diet easier to adoptand maintain over the long term. Combining the nutrient-rich but naturally low-calorie foods of this region with regular exercise will help you lose weight in a sustainable way. The one hundred recipes in this book are 400 calories or fewer, and offer a variety of flavor profiles and easy-to-track calorie counts. In this chapter, youll learn how embracing the Mediterranean regions approach to eating and movement can help you get toand stay atthe weight you want.

FACTORS THAT CONTRIBUTE TO YOUR WEIGHT

According to the National Center for Health Statistics (part of the US Centers for Disease Control and Prevention), more than 73 percent of Americans are overweight or obese. Many people want to lose weight, but find it difficult to follow popular fad diets that often severely restrict certain nutrients. Plus, for many people, the cause of their excess weight is multifaceted: low levels of activity, portion sizes that are too large, and too many foods that lack nutrients. In order to lose weight, all of those issues must be addressed.