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    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
    30 Day Mediterranean Diet Meal Plan: Ultimate Weight Loss Plan With 100 Heart Healthy Recipes
    Ebook167 pages1 hour

    30 Day Mediterranean Diet Meal Plan: Ultimate Weight Loss Plan With 100 Heart Healthy Recipes

    By Samantha Keating

    4.5/5

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    About this ebook

    Weight Loss With Minimal Effort – Natural, Heart Healthy And Delicious Meals
    This book is designed for people who want to achieve their weight loss goals without struggling with a restrictive diet.
    The Mediterranean diet will help you to eat natural foods that lead to faster weight loss and a healthier and more vibrant body.
    You can lose weight and keep it off for good by following the 4-week meal plan and recipes in this book.
    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. It provides an impressive array of health benefits 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.   

    This book includes 100 delicious and easy-to-prepare recipes grouped into BREAKFAST, LUNCH, DINNER and SNACK. The easy to follow 4-week meal plan gives you a day-to-day breakdown of what to eat for one month.
    The path to a healthy and happy life has never been easier!
    LanguageEnglish
    PublisherRockstream Press
    Release dateJul 25, 2019
    ISBN9788834160640
    30 Day Mediterranean Diet Meal Plan: Ultimate Weight Loss Plan With 100 Heart Healthy Recipes

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    Book preview

    30 Day Mediterranean Diet Meal Plan - Samantha Keating

    Herbs

    INTRODUCTION

    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 Parkinson’s 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.

    WEEK 1 MEAL PLAN

    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

    WEEK 2 MEAL PLAN

    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

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