Congratulations! You should be extremely proud of yourself for getting through the first four weeks! It takes hard work and dedication to get as far as you did.
It’s no easy task.
However, I do think it will get easier for you from here on out.
Planning ahead and staying organized with your shopping lists will help you stay on track.
And after four weeks of following the meal plans in this book, you are more than ready to go forth and plan your own Mediterranean diet–friendly meals and experiment with more Mediterranean flavors and recipes.
This chapter will give you ideas for how to get creative with your meals and avoid falling off the wagon.
But even if you do fall off the wagon once in a while, it’s okay—just get back on, renew your dedication to achieving your health goals, and move forward.
Planning your week Planning a weekly menu and creating a shopping list are key to setting yourself up for success on this diet. These steps will ensure you purchase only what you need and are able to easily make healthy meals all week long.
I know it may take some getting used to initially, but I promise it will get much easier.
The more organized you are at the beginning of the week, the healthier choices you will make during it.
Here are some tips for creating your menu and grocery list: Create a recipe file.
Whether you file paper recipes from magazines and newspapers or you bookmark webpages online, create a place to store all the recipes you think you would like to make.
Use this file as a reference when you are planning your menus.
Make a list and save money by incorporating these items in your weekly meal plans.
Keep a meal journal.
Keeping track of everything will help you stay on goal.
It is also great for looking back and planning future meals.
Plan around your life.
When you are making a meal plan, be sure to plan for busy days in your schedule when you may not have as much time for cooking.
Include several recipes that are quick and easy to prepare so that the plan will actually work with your life.
Also, by looking at your schedule, you may see days that you will have no time to cook and you can plan on making extras of a meal in advance to serve on those no-cook nights.
You may find it easier to have success in meal preparation when your grocery shopping is planned very purposefully.
Do as much initial prep work as you can when you get home from the store.
Chop hardier vegetables like broccoli and bell peppers for dishes later in the week.
If you make Tuesday “pita sandwiches night” and Friday “fish night,” you have already taken some of the planning off your list.
This may not work for all people, but especially if you have kids, this can be a fun way to get the whole family involved in mealtime.
Mediterranean meals fast Because we are always on the go, we often have little time to think about breakfast, let alone a healthy one.
This section will give you some ideas for how to make quick Mediterranean meals, including breakfasts.
BREAKFAST BUILDER Skipping breakfast is never a good idea.
Some skip breakfast to try to cut calories, some are too busy during the morning rush, and others just don’t feel hungry.
But eating a good breakfast is an important part of a healthy lifestyle. This section will help you keep some breakfast food staples on hand to make eating even a rushed breakfast easy. The following three-column table emphasizes a healthy combination of proteins, fruit, and whole grains you can easily combine (and potentially mix and match):
It’s no easy task.
However, I do think it will get easier for you from here on out.
Planning ahead and staying organized with your shopping lists will help you stay on track.
And after four weeks of following the meal plans in this book, you are more than ready to go forth and plan your own Mediterranean diet–friendly meals and experiment with more Mediterranean flavors and recipes.
This chapter will give you ideas for how to get creative with your meals and avoid falling off the wagon.
But even if you do fall off the wagon once in a while, it’s okay—just get back on, renew your dedication to achieving your health goals, and move forward.
Planning your week Planning a weekly menu and creating a shopping list are key to setting yourself up for success on this diet. These steps will ensure you purchase only what you need and are able to easily make healthy meals all week long.
I know it may take some getting used to initially, but I promise it will get much easier.
The more organized you are at the beginning of the week, the healthier choices you will make during it.
Here are some tips for creating your menu and grocery list: Create a recipe file.
Keep a list of recipes you would like to try.
Whether you file paper recipes from magazines and newspapers or you bookmark webpages online, create a place to store all the recipes you think you would like to make.
Use this file as a reference when you are planning your menus.
See what you already have.
Go through your panty, refrigerator, and freezer to assess your ingredients.Make a list and save money by incorporating these items in your weekly meal plans.
Keep a meal journal.
Keeping track of everything will help you stay on goal.
It is also great for looking back and planning future meals.
Plan around your life.
When you are making a meal plan, be sure to plan for busy days in your schedule when you may not have as much time for cooking.
Include several recipes that are quick and easy to prepare so that the plan will actually work with your life.
Also, by looking at your schedule, you may see days that you will have no time to cook and you can plan on making extras of a meal in advance to serve on those no-cook nights.
Choose a shopping day and make a shopping list.
You may find it easier to have success in meal preparation when your grocery shopping is planned very purposefully.
Make a shopping list and pick a day to go shopping.
There is also a blank meal plan at the back of the book you can photocopy and use.Prep foods shortly after purchase.
Do as much initial prep work as you can when you get home from the store.
Wash lettuces and other greens.
Chop hardier vegetables like broccoli and bell peppers for dishes later in the week.
Grill or roast chicken to top salads.
Store the prepped ingredients in glass or BPA-free plastic storage containers in the refrigerator to save time on meal prep throughout the week.Make it fun.
For a lot of people, having themed nights is an easy way to cut down on planning.If you make Tuesday “pita sandwiches night” and Friday “fish night,” you have already taken some of the planning off your list.
This may not work for all people, but especially if you have kids, this can be a fun way to get the whole family involved in mealtime.
Mediterranean meals fast Because we are always on the go, we often have little time to think about breakfast, let alone a healthy one.
This section will give you some ideas for how to make quick Mediterranean meals, including breakfasts.
BREAKFAST BUILDER Skipping breakfast is never a good idea.
Some skip breakfast to try to cut calories, some are too busy during the morning rush, and others just don’t feel hungry.
But eating a good breakfast is an important part of a healthy lifestyle. This section will help you keep some breakfast food staples on hand to make eating even a rushed breakfast easy. The following three-column table emphasizes a healthy combination of proteins, fruit, and whole grains you can easily combine (and potentially mix and match):