Samantha Keating - 30 Day Mediterranean Diet Meal Plan--Ultimate Weight Loss Plan With 100 Heart Healthy Recipes

30 Day Mediterranean Diet Meal Plan Ultimate Weight Loss Plan With 100 Heart Healthy Recipes SAMANTHA KEATING Copyright 2019 Samantha Keating 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. Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate.

Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages. TABLE OF CONTENTS

The Mediterranean diet is the natural way of eating of the people who live around the Mediterranean Sea. It has consistently been rated as the best out of other styles of eating. This is not really surprising because of the impressive array of health benefits that it provides which includes healthy heart, weight loss and disease prevention. The Mediterranean diet consists of natural foods, involves no calorie counting and is very easy to get used to. The typical Mediterranean diet consist mainly of foods such as fish and other seafood, whole grains, vegetables, fruits, plant oils, nuts and seeds.

These foods in their various capacities help to lower inflammation, improve the function of the cardiovascular system and strengthen the body against major diseases like diabetes, heart disease and even cancer. Below are a few reasons to switch to the Mediterranean diet: 1. Better Heart Health Researchers found out that people living in areas where the Mediterranean diet is eaten traditionally have better heart health. They have lower bad cholesterol levels and healthier circulatory systems. This was attributed to the lower consumption of processed sugars, red meat or other processed foods and the eating of a greater amount of vegetables, whole grains and seafood. 2.

Slows Down Neurological Decline Naturally, our bodies decline in several ways as we grow older. This decline can be accelerated or slowed down according to our lifestyles and the type of food we eat. The Mediterranean diet consists of a lot of anti-inflammatory foods that help to slow down degeneration of cells in the body, the brain and the nervous system. By slowing down neurological decline, normal mental function and quality of life can be maintained longer into old age. The risk of diseases such as Parkinsons and Alzheimer's and stroke are greatly reduced. 3.

Higher Levels Of Omega-3 Fatty Acids Following the Mediterranean diet can lead to a reduction in the risk factors of conditions like arthritis, dementia, depression, heart disease and some cancers. The greater amount of fish and seafood consumed results in higher levels of omega-3 which produces pro-health conditions in the body. 4. Healthy Weight Loss The Mediterranean diet helps you to maintain a healthy body weight because it is devoid of fattening foods. If you are overweight, it will also help you to lose weight naturally over time. It makes it easy to lose weight without the burden of following a diet.

The meals are rich in fiber and will help you to stay full longer and you will find it easier to resist unhealthy snacks. 5. Reduced Risk Of Diabetes The very nature of the Mediterranean diet fortifies the body against the occurrence of type 2 diabetes. Whole grains, fruits and vegetables provide natural sugar and fiber and this reduces the likelihood of high blood glucose levels and insulin resistance. Even people who are already diagnosed with diabetes will benefit greatly by switching to the Mediterranean diet. 6.

Reduction Of Stress Related Conditions Recent research as shown that you may also enjoy a reduction of stress levels when you adopt the Mediterranean diet. This is greatly beneficial to people prone to depression and anxiety, 7. Longevity The average lifespan of people in the Mediterranean regions is higher than those in Western nations. This difference has been attributed to the foods that they eat. The Mediterranean Diet provides a combination of foods that contribute to improved health and well being which subsequently results in a longer life. The Mediterranean diet is the most natural diet you will ever find.

It will improve your overall health without the usual burden of following a diet. There is no boredom with this diet because your plate will always be filled with fresh and colorful food. Whether you are a beginner or experienced dieter, this book has a compilation of 100 delicious recipes and a 4-week meal plan for you. The recipes are grouped into 30 Breakfasts, 30 Lunches, 30 Dinners and 10 Snacks. These recipes and meal plan will provide the help that you need to switch successfully from your present style of eating to the Mediterranean diet.

Day 1 Breakfast: Toast With Salmon And Eggs Lunch: Citrus Herb Potatoes And Chicken Dinner: Slow Cooked Chicken And Orzo Snack: Easy Dip with crackers or potato chips Day 2 Breakfast: Quinoa Breakfast Bake Lunch: One Pan Chicken And Couscous Dinner: Mediterranean Chicken Snack: Mediterranean Guacamole with cucumbers Day 3 Breakfast: Egg Cups Lunch: Zesty Chicken Soup Dinner: One Pot Chicken And Lentils Snack: Pistachios Bars Day 4 Breakfast: Egg Sandwich Lunch: One Pot Mediterranean Pasta Dinner: One Pot Chicken Penne Snack: Fruity Almond Butter Oat Bars Day 5 Breakfast: Spinach And Mushrooms Eggs Lunch: Chicken Meatballs With Beans And Tomatoes Dinner: Easy Mediterranean Pasta Snack: Chocolate Cookie Snack Balls Day 6 Breakfast: Vegetable Egg Muffins Lunch: Crockpot Lentil Soup Dinner: Chicken And Vegetables Snack: Julienned Apple With Chocolate Day 7 Breakfast: Mediterranean Eggs Lunch: Mediterranean Rice And Chickpea Dinner: Salmon And Tomatoes Snack: Cinnamon Apple Chips Day 1 Breakfast: Greek Scrambled Eggs Lunch: Quinoa And Turkey Dinner: Mediterranean Cod Snack: Garlic Herb Marinated Olives Day 2 Breakfast: Easy Eggs And Tomatoes Lunch: Shrimp Salad With Avocado Dinner: Slow Cooked Beef Stew Snack: Spicy Roasted Almonds Day 3 Breakfast: Raspberry Avocado Smoothie Lunch: One Pan Cod Dinner: Greek Salad Snack: Chicken Tenders With Herbs Day 4 Breakfast: Greek Bowl Lunch: Greek Grain Salad Dinner: Shrimp And Chickpeas Salad Snack: Hummus With Pita Chips Day 5 Breakfast: Potato And Chickpea Hash Lunch: Pasta Salad Dinner: Crockpot Garlic Potatoes And Chicken Snack: Roasted Pumpkin Seeds Day 6 Breakfast: Omelet Casserole Lunch: Mediterranean Farro Salad Dinner: White Bean Kale Quinoa Soup Snack: Greek Yogurt With A Handful Of Berries Day 7 Breakfast: Feta Greek Yogurt Lunch: Tuna Salad With Avocado And Yogurt Dressing Dinner: Salmon Olives And Veggies Snack: Apple Slices With Almond Butter Day 1 Breakfast: Tuna Salad Lunch: Tzatziki Turkey MeatballsNext page