Matthew A Bryant - The Mediterranean Diet Meal Plan: A 30-Day Kick-Start Guide for Healthy (and Delicious) Weight Loss
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- Book:The Mediterranean Diet Meal Plan: A 30-Day Kick-Start Guide for Healthy (and Delicious) Weight Loss
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The Mediterranean Diet Meal Plan: A 30-Day Kick-Start Guide for Healthy (and Delicious) Weight Loss: summary, description and annotation
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Are you sick of trying those flash in the pan diets that never work?
Are you sick of eating terrible, cardboard texture food hoping that maybe this will be what helps you finally lose weight?
If so, the Mediterranean Diet is what youve been looking for!
With a 30-day meal plan that is easy to follow, The Mediterranean Diet Meal Plan makes it easier than ever to start, and love, eating the Mediterranean way.
Delicious Recipes: This meal plan includes 110 of the most delicious recipes youve ever tasted!
Daily Meal Plans: No more trying to figure out what and when to eat, just simply follow each days meal plan
Weekly Shopping Lists: No more aimlessly walking around the grocery store, just get whats on the list and youre good to go!
Portion Control: Each meal has been meticulously crafted with weight loss in mind. Portion control is the KEY to healthy weight loss.
Nutritional Information: No more guessing how many calories are in your meal, this meal plan features nutritional information for every recipe!
Why is this different? 50+ years of research has proven time and time again that the Mediterranean Diet has a direct correlation with good health. Not to mention, the good health comes while eating the most delicious foods on the planet!
The Mediterranean Diet is not just a fad diet that will be gone in a few months, its SUSTAINABLE. Thats what really separates it from everything else out there.
This diet has been around for centuries and has helped the Mediterranean become the only region on Earth with two blue zones - areas where people live measurably longer lives. The Mediterranean Diet isnt a diet, its a lifestyle centered around fresh, healthy, natural, and DELICIOUS foods found in the region. Foods like olive oil, nuts, fresh vegetables, whole grains, fish and seafood, eggs, and cheese.
Not only does the Mediterranean Diet help you live a longer healthier life, but its also been proven to help you lose 52% more weight than a standard low-fat diet while also benefiting from a 30% less chance of age related weight gain*.
Its also been shown to provide a 72% reduction in the risk of death from heart disease**, reduce the risk of certain cancers, reduce the risk of type II diabetes, prevent asthma and allergies, safeguard against Parkinsons disease and Alzheimers disease, and lower LDL (bad cholesterol) while raising HDL (good cholesterol).
Whats not to love about the Mediterranean Diet!?
What are people saying about it?
I think the book is amazing & extremely helpful for someone like me who is planning to start - Terry R.
They were all good and very easy to make. This is a 5 star for me! - Nancy M.
I think this book is phenomenal. Its so detailed, and the pics of the food are gorgeous. - Jennifer C.
You have a great book on your hands - Paula C.
I really like it because you are giving a full month of planned meals! Thats a major thing! My last plan gave 7 days and you then just mixed and matched and it got very monotonous - Jennifer M.
Wow. That book was packed with information! I love how everything was broken down and done for you from the weekly mealplans,to the grocery lists, to the recipes. There was no guesswork. The recipes were creative and never boring. - Jodi R.
Grab your copy today and get on the path to healthy (and delicious) weight loss the Mediterranean Diet way!
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The Mediterranean Diet: A Complete Guide 50 Quick and Easy Low Calorie/High Protein Mediterranean Diet Recipes For Weight Loss
Copyright 2017 by Matthew A. Bryant All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. CAC Publishing LLC ISBN: 978-1-948489-15-7 Matthew A. Bryant
Thank You The Mediterranean diet is not just a diet it is a complete lifestyle that will empower you to develop a healthy relationship with food. These easy Mediterranean recipes are fun, quick, and will help you meet your weight loss goals.
The Mediterranean diet is also proven[1] to lower the risk of many lifestyle diseases including certain types of cancers, heart disease, Alzheimers, and Parkinsons disease. This eBook is dedicated to all those who wish to live well, eat well and take back control of their health.
Make sure to check out my new 30-day meal plan titled The Mediterranean Diet Meal Plan: A 30-Day Kick-Start Guide for Healthy (and Delicious) Weight Loss . It has 110 DELICIOUS recipes, daily meal plans, weekly shopping lists, and nutritional information for every single recipe! Every recipe was meticulously crafted with weight loss in mind. Its the most comprehensive meal plan ever assembled so dont miss it! You can get it here: https://www.amazon.com/dp/B07HCLJVBT
Check out my Facebook group, too! Its a fantastic community of over 21,000 people interested in the Mediterranean Diet.
Table of Contents
Table of Contents
Many advertisements and food shows depict standard American fare as plates piled high with bacon, steak, eggs, meats, and a pile of breads, and call it healthy. We are also constantly eating: each and every celebration of ours is about food, be it birthdays, an evening out with friends, and even the formal office lunch meetings. To lose the weight that we have invariably packed on due to these habits, we try to deprive ourselves through dieting. We count calories, we cut carbs, we spend thousands of dollars on weight loss pills but in the end, we only feel miserable because of the lack of results. The Mediterranean diet has come to be known as the Worlds Best Plant-Based Diet[2] to lose weight and prevent a host of chronic diseases, without the need for painfully small portions or eliminating whole food groups. The Mediterranean diet isnt a diet at all at least not in the sense that many Americans understand the word.
Rather than a temporary measure to lose weight, its a series of habits that create lifelong health. Many people living in Mediterranean countries namely Spain, Greece, and Italy have been eating what has become popular today as the Mediterranean diet for generations. The foods in this diet include high amounts of olive oil, legumes, nuts, seeds, vegetables, and whole grains. It also consists of fish and seafood, which are ideally consumed once or twice a week. Eggs, cheese, and yogurt are consumed moderately, about once a week. The intake of red meat and sweets is kept to a minimum.
The people of Greece have been eating this way for centuries, and they are known to have lower rates of obesity[3] compared to other countries. The Greeks have a philosophy in life: everything in moderation . That is the Mediterranean diet in a nutshell. Today, doctors have uncovered the science behind the long-term health benefits of eating the way Greeks do. Based on extensive research proving the advantages of this diet, many of the worlds leading cardiologists[4] are recommending the Mediterranean diet to heart patients. The Mediterranean diet first arrived in America nearly four decades ago, but it is still highly misunderstood.
This book has been written with that widespread misunderstanding in mind. It is written for families with children, single people, for the aging, the elderly with health issues, and for the vast majority of people who can benefit from understanding that the Mediterranean diet is not just about the food we eat, but also about enjoying meals and life with family and friends. In the first chapter, we will discuss the health benefits of this lifestyle in detail. We will also debunk some myths surrounding this diet and cover the basics of how to start living the Mediterranean way. Then, we will explore 50 delicious recipes for breakfast, lunch, dinner, and snacks. So let us set sail to healthier hearts, lower BMIs, and a better quality of life!
The inhabitants of these regions are a mixture of Christians, Jews, and Muslims, and each of these religions has added their own distinct flavors to create what is known as the Mediterranean style of eating. For example, Muslims do not eat pork or drink wine; Jews avoid shellfish and pork; Christians drink wine but avoid eating meat on certain days of the week. These dynamic traditions have all shaped the Mediterranean diet into what it is today. Western interest in the diet started to grow when doctors noticed a trend: people living in and around the Mediterranean region experienced much lower rates of heart disease and obesity than those living in other parts of the world. Scientists discovered higher amounts of Omega-3 essential fatty acids in the diet of people in this region thanks to the high amounts of olive oil in traditional Mediterranean cuisine. Additionally, people in these areas also had a lower intake of solid animal fats like lard.
The fats found in nuts and olive oil, which are widely consumed in the diet, were found to be of the monounsaturated or polyunsaturated varieties. Not only did these types of fats fail to raise LDL cholesterol (the bad cholesterol), but they actually increased HDL (the good cholesterol). The Mediterranean tradition is about more than the ingredients used in its cuisine. Food is looked upon as a representation of life, and all meals are considered to be a social occasion and an opportunity to gather with friends and family. The Mediterranean diet is not just about a set of eating habits, but about developing a healthy relationship with food as part of a fulfilling life. The Mediterranean Diet Pyramid 
Image source: Old Ways Health Through Heritage
As you can see from the food pyramid, the Med diet is plant-based.
The base of the pyramid, which consists of foods that are eaten in the largest relative quantities, is comprised of vegetables, whole grains, nuts, fruits, legumes, beans, seeds, herbs, and spices. Besides these foods, theres another fundamental aspect of the Mediterranean food pyramid: enjoying meals with loved ones and being physically active. Traditionally, the people in the Mediterranean region are known to spend time tending to their gardens, riding bikes, or dancing at social gatherings, with plenty of opportunities to stay active and healthy. Above the social layer and the basic food groups layer is the tier containing fish and seafood. Seafood is eaten a couple of times a day, with a focus on healthy fish that provide plentiful Omega-3 essential fatty acids. Above that is the layer including poultry, eggs, and cheese, which are eaten only about once a week.
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