Mediterranean Diet: A Complete Guide - Matthew A. Bryant - ebook

The nutritious, low-fat foods featured in the Mediterranean Diet are rich in disease-fighting, heart-healthy antioxidants and omega-3s. Diseases that have been scientifically linked to a person's diet (Cancer, Diabetes, Obesity, Heart Disease, etc.) are at all-time high. Millions of people have found a way to naturally reduce their risks of these diseases by switching to the Mediterranean Diet. Do you want to eat great and be healthier than you've ever been? This book contains the history and science behind the Mediterranean Diet. Why does it work? How does it work? It's all here! There are also 50 quick and simple high protein, low carb recipes to help you lose weight while eating great tasting, fresh foods. This is truly a Mediterranean Diet cookbook that you won't want to put down. All you have to do is follow the recipes in this Mediterranean Diet book and you are well on your way to increasing your overall health, increasing energy levels, burning fat, reducing stress, and way too many more benefits to list! Here Is A Preview Of What You'll Learn... What is The Mediterranean Diet? The Science Behind How The Mediterranean Diet Works The MANY Benefits of The Mediterranean Diet How to LOSE WEIGHT With The Mediterranean Diet A Weekly Diet Plan 50 Quick And Simple Recipes Don't wait any longer! Scroll up and click the 'Buy Now' button to start living a healthier life the Mediterranean way!

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Also by Matthew A. Bryant

Mediterranean Diet: A Complete Guide: 50 Quick and Easy Low Calorie High Protein Mediterranean Diet Recipes for Weight Loss

La dieta mediterránea: una guía completa (Versión en español) (Spanish Version): 50 recetas rápidas y sencillas bajas en calorías y altas en proteínas de la dieta mediterránea para bajar de peso

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

ISBN: 978-1-948489-16-4

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, Alzheimer’s, and Parkinson’s 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 meal plan titled The 90 Day Mediterranean Diet Meal Plan for Healthy Weight Loss. It has 147 DELICIOUS recipes, daily meal plans, and weekly shopping lists for a full 90 days! Every recipe was meticulously crafted with weight loss in mind. It’s the most comprehensive meal plan ever assembled so don’t miss it! You can get it here: 90 Day Mediterranean Diet Meal Plan

Check out my Facebook group, too!  It’s a fantastic community of over 6,500 people interested in the Mediterranean Diet.  Lots of great information, delicious recipes, and great people!

Table of Contents


Chapter 1-Magic of The Mediterranean Diet

Chapter 2- Adopting The Med Lifestyle

Chapter 3- Mediterranean Breakfast Recipes

Chapter 4- Mediterranean Lunch Recipes

Chapter 5- Mediterranean Dinner Recipes

Chapter 6- Mediterranean Snack Recipes



Americans, unfortunately, have a strange relationship with food. 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 World’s 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 isn’t a “diet” at all — at least not in the sense that many Americans understand the word. Rather than a temporary measure to lose weight, it’s 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 world’s 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!

Chapter 1: Magic of The Mediterranean Diet

What is The Mediterranean Diet?

The Mediterranean diet (or the Med diet, as it is sometimes known) is the name given to the eating habits of people living in the region that surrounds the Mediterranean Sea, including Spain, Italy, and Greece. 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.