Chickpea Veggie Burgers

This burger might remind you of falafel, although it has a distinct golden color from the added turmeric and bright carrot shreds....

Barley Risotto with Sweet Potato and Spinach

Barley is a nutty, chewy grain with a taste and texture that holds up well to earthy spinach, sweet potato, and a healthy amount o...

Tunisian Herb Chicken Skewers

Skewers are a fun way of serving many ingredients, such as these spiced chicken beauties.  Paprika is made from the ground pods of ...

Chicken Shawarma Bowls

The foundation of shawarma is the blend of many spices balanced perfectly with just enough heat.  Ginger and cayenne are spicy, an...

After the Four-Week Plan

Congratulations! You should be extremely proud of yourself for getting through the first four weeks! It takes hard work and dedica...

Simple Bouillabaisse

 Bouillabaisse is a classic French stew originating in the southern region of France, probably in Marseille.  Fresh seafood is the bas...

Halibut with Wilted Kale and Cherry Tomatoes

If your schedule is tight but you still want a nutritious, delicious meal, look no further than this flaky white fish nestled in healthy...

Green Vegetable Wrap with Basil Pesto

When cut, wraps can look like works of art.  The different shades of green vegetables plus the creamy white feta cheese create a lovely...

Balsamic-Basted Beef Kebabs with Barley and Spinach Risotto

This is a complete meal, perfect for company or a special family barbecue.  Spinach is a crucial component both visually and for its ear...

Quinoa Nuts and Seeds Overnight Porridge

Overnight oats are one of the easiest preparations to start the day on a healthy note.  Crunchy seeds and nuts and a drizzle of sweet ...

Chapter 3 Week One Meal Plan and Recipes

Welcome to your first week of the Mediterranean diet!  This is a very exciting week, and you have a lot of fun and delicious recipes ...

Golden Oatmeal Pancakes

Pancakes seem like a guilty pleasure—almost like eating cake for breakfast.  What about pancakes made with wholesome oats and low-f...

Quinoa and Spinach Salad with Figs and Balsamic Dressing

Figs and balsamic vinegar pair beautifully: sweet and sour in perfect balance.  Figs are very perishable, so use them in this pretty ...

Chicken Kebabs

Preparation time: 30 minutes Ingredients 4 ounces raw chicken breast, sliced into small-sized chunks 1/4 cup fat-free Italian dressing...

Your plan: Adopting the Mediterranean lifestyle

Since you are already familiar with Mediterranean pyramid, it is quite easy to have idea what you should eat and what to avoid. Despit...

Questions and myths

Is it expensive?  If you plan properly, you will buy only what you need during the week.  Many ingredients can be bought in bulk. ...

Summary of the diet

Vegetables: From a simple plate of sliced fresh tomatoes drizzled with olive oil and feta cheese, to salads, garlicky greens, soups and...

Chia-Pomegranate Smoothie

Pomegranate is considered one of the first cultivated fruits and a symbol of fertility in many cultures.  This distinctive fruit adds ...

Key principles of the Mediterranean diet

Take a look into Mediterranean diet pyramid (or triangle).  As you can see, the base of the pyramid/triangle consists of food that s...

Shaved Cucumber Quinoa Bow

You will be delighted by how pretty these wide cucumber ribbons look on the plate and how easy they are to create.  Cucumbers are a ste...