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The Mediterranean Method: Your Complete Plan to Harness the Power of the Healthiest Diet on the Planet-- Lose Weight, Prevent Heart Disease, and More! (A Mediterranean Diet Cookbook) Hardcover – December 31, 2019
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From southern Italy, Sardinia, and France to Spain, Greece, and Northern Africa the Mediterranean region is synonymous with sparkling azure waters and clear blue skies. It's also home to most of the world's longest-lived and vibrantly healthy people. Now we know why! Repeatedly ranked the #1 diet by U.S. News and World Report, the Mediterranean eating style—abundant seafood, vegetables, fruits, beans and nuts; lots of olive oil; a wide variety of herbs and spices; and even dark chocolate and red wine—has been scientifically proven to maintain a healthy gut and healthy weight, thereby reducing your risk for heart disease, dementia, memory loss, and many cancers in the process.
Taking this famously healthy and life-enhancing “prescription” one step further, Dr. Steven Masley—renowned physician, nutritionist, bestselling author, and trained chef—offers all the flavors and benefits of the Mediterranean diet, but with a “skinny” twist: he focuses on delicious ingredients with a low-glycemic load. Including 50 recipes for food everyone at the table will love—from hearty breakfasts, crowd-pleasing appetizers, soups, and sides, to family-style salads, memorable main meals, and irresistible desserts—The Mediterranean Method is a revolutionary program for losing weight and maintaining the amazing health you regain. Slim down and protect your heart, your brain, and your healthy longevity—all while you enjoy the amazing bounty, variety, and joy of Mediterranean cooking!
- Print length240 pages
- LanguageEnglish
- PublisherHarmony
- Publication dateDecember 31, 2019
- Dimensions7.6 x 0.85 x 9.53 inches
- ISBN-100593136039
- ISBN-13978-0593136034
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From the Publisher

What is the Mediterranean Method?
The Mediterranean Method is the healthiest version of the Mediterranean diet – and equally as delicious. With this book, you’ll discover:
- A scientifically proven program that will dramatically reduce your risk for heart attacks, strokes, and countless other medical ailments
- Tips that will make you fitter in mind and body, with less stress
- 50+ low-glycemic, delicious recipes that will introduce a variety of flavors into your kitchen
- And much, much more!

A Whole-Foods Diet for the Whole Planet
Dr. Masley’s program will teach you which foods are part of the Mediterranean diet and which to eat to help you achieve your health goals. With this program, you will break eating habits and discover how often to eat certain foods, ideal serving sizes and portions, and more. People who follow the Mediterranean diet have the longest life span and best health on the planet – whether you live in Europe, the United States, or elsewhere, the closer you adhere to this lifestyle, the longer you will live and the less disease you will have.

A Diet for Any Need: Weight Loss, Heart-Health, Brain Health, Longevity, and Healthy Gut
If you are interested in improving your heart health, or if you’re looking for a solution to shed pounds, Dr. Masley has a plan for you. Chapters are dedicated to five specific health concerns including: Weight Loss, Brain Health, Heart-Health, Longevity, and Healthy Gut. All recipes in this book, including salade niçoise, grilled sea bass, Spanish tortilla, and even a few desserts, can be enjoyed no matter your health-goals.
Editorial Reviews
Review
“If you want to protect your heart, brain, and gut health all while losing weight, this is the book for you. The program detailed in this innovative book is easy to follow, and—most important—deliciously satisfying.”—Daniel G. Amen, MD, founder of Amen Clinics and author of Change Your Brain, Change Your Life
“Leveraging the very best in nutritional science . . . Dr. Masley has truly created the Mediterranean diet ‘2.0’ and skillfully guides the reader through its implementation.”—David Perlmutter, MD, #1 New York Times bestselling author of Grain Brain and Brain Wash
“Combines traditional Mediterranean wisdom with the very latest in nutritional science to create a way of eating that’s fresh, delicious, slimming, and incredibly good for you. This is a plan you can follow—and love—for life.”—Dr. Kellyann Petrucci, New York Times bestselling author of Dr. Kellyann’s Bone Broth Diet
“Dr. Masley provides the best explanation and application yet of this famous dietary and lifestyle approach. . . . I recommend it with enthusiasm.”—Dale E. Bredesen, MD, founding president and professor emeritus of Buck Institute for Research on Aging and author of The End of Alzheimer’s
“What do you get when you cross a world-renowned physician/nutritionist with a trained gourmet chef? You get Dr. Steven Masley! In this absolutely wonderful book, Dr. Masley presents a novel way of eating that puts a low-glycemic twist on the Mediterranean diet. You’ll never miss the sugar, and the recipes are fantastic!”—Jonny Bowden, PhD, CNS, board-certified nutritionist and bestselling author of The 150 Healthiest Foods on Earth
“The next best thing to actually living there, The Mediterranean Method gives you all of the flavors and ingredients of the healthiest region in the world, but none of the deprivation you might associate with a ‘diet.’ Dr. Masley is an expert clinician, physician and foodie, ensuring that his plan will deliciously improve the lives of all!”—Anna Cabeca, DO, author of The Hormone Fix
“We all need to get back to what has worked for the Mediterranean peoples for centuries. This book is a great place to start and a genuine must-read! It’s a superb, comprehensive, and easy-to-read book on nutritional healing.”—Stephen Sinatra, MD, author of The Sinatra Solution
“Dr. Masley makes eating well easy and enjoyable. My favorite ‘Method’ recipe is one you might not associate with Mediterranean cuisine: the breakfast shake. It’s a phenomenally delicious and nutritious way to start the day. You’ll be able to find the ingredients of his plan anywhere, and with his clear explanations and authoritative instructions, he’ll make you feel like a gourmet chef!”—Robyn Openshaw, MSW, LCSW, founder of GreenSmoothieGirl and bestselling author of Vibe and The Green Smoothies Diet
“If you’re looking for a delicious way to eat without all the diet jargon and special ingredients, this is your book. Dr. Masley is brilliant—he explains the science behind the Mediterranean eating style but also gives you delicious, flavorful, and simple recipes for adopting this healthful way of life. He’s also a real chef—I’ve cooked with him and know he’s the best. I highly, highly recommend this book!”—Leanne Ely, author of Saving Dinner
About the Author
Excerpt. © Reprinted by permission. All rights reserved.
1
A Whole-Foods Diet for the Whole Planet
When you think of the “Mediterranean diet,” what comes to mind? In my experience, people seem to dwell on a handful of notions. It’s olive oil and red wine . . . lots of garlic and tomatoes . . . seafood . . . pasta? . . . It’s vaguely Italian, French, Greek, or Spanish. . . . None of those ideas are wrong, nor are they completely accurate—because they don’t tell the whole story of this ancient way of eating, nor do they reveal the full, flavorful bounty of this diet, one that is as healthy as it is delicious. For thousands of years, people along the Mediterranean coastline have shared many of the same dietary staples—especially olives and olive oil, fish and seafood, a lush bounty of fresh vegetables in every color of the rainbow, juicy ripe fruits (including grapes for eating and wine-making), nuts, beans, legumes, and whole grains.
We tend to think of Western European countries—most notably France, Italy, Spain, and Greece—as the originators of the Mediterranean diet, but given the centuries-old, cross-cultural history of the region, as well as a shared climate and similar growing seasons, you’ll find some of the same foods served in North African and Middle Eastern countries as well. Portugal’s coastline is primarily Atlantic, but there they follow many classic variations on the Mediterranean diet.
And from region to region, these variations only broaden the possibilities of the flavors you’ll encounter—French thyme instead of rosemary, garlic-roasted eggplant served with couscous instead of grilled zucchini and pasta, Greek feta instead of Spanish manchego, and so on. The breadth of fresh, simple flavors and their mouth-watering possibilities make this diet versatile and appealing, and it has long been associated with excellent health and longevity.
What’s the other reason why the nutrient-rich traditional Mediterranean diet is synonymous with wellness? It’s because of what people don’t eat. Red meat is uncommon, and processed meats even rarer. Processed foods, including refined carbohydrates loaded with artificial flavorings, are almost nonexistent. Sugary treats are reserved for celebrations. Serving sizes, including protein portions, are smaller than what we are used to.
On top of that, Mediterranean people are physically active, every single day, and have a strong sense of community and connection. They enjoy life, they enjoy real food, and they enjoy sharing it with others. Combine a delicious diet and a less stressful, happier way of living, and the result is this: people who are trim and fit, with lower rates of chronic disease and longer life spans.
But here’s the thing: You don’t have to live in the Mediterranean to enjoy the health-boosting benefits of this delicious food and leisurely lifestyle. You can eat and live this way wherever you call home. The Mediterranean Method is designed to help you embrace this traditional diet in a practical, modern way—to help you get healthy, and stay that way. Whether or not you’ve ventured abroad, you deserve to know more about the true Mediterranean diet and its benefits, a way of eating—and living—that is linked to record levels of longevity and low rates of chronic disease. And in contrast to all the crazy fad diets that have come and gone over the last couple of decades, this one has been around for thousands of years.
Diving into the Mediterranean—and the Blue Zones Beyond
There are more than a few misconceptions about the Mediterranean diet—and the lifestyle that goes with it—starting with the name itself. While the Mediterranean Basin is indeed where you’ll find most of the people who enjoy this food, as discussed earlier, it’s not strictly European. You’ll find followers of a Mediterranean diet in Portugal, North African countries such as Morocco and Tunisia, and Middle Eastern regions, including Turkey, Egypt, Israel, Lebanon, and Syria.
Farther afield, you’ll find a very similar style of eating and living—lots of plant foods, healthy fats, little (if any) red meat, plenty of physical activity—in communities as diverse as Loma Linda, California; Okinawa, Japan; and the Nicoya Peninsula of Costa Rica. What do those far-flung locales have in common with Mediterranean regions? Like places such as the Italian island of Sardinia and the Greek island of Ikaria, they are all considered “Blue Zones,” the name given to at least five specific regions around the world by a team of researchers, led by National Geographic writer Dan Buettner, who have set out to chronicle the habits of the healthiest and longest-lived people around the globe.
The Blue Zones are home to communities of individuals who routinely live without disease well into their 80s, 90s, and beyond. Interestingly, while there are marked variations in what Blue Zone dwellers eat based on their location, there are more similarities than differences.
Loma Linda is home to a large community of Seventh-day Adventists, many of whom are descendants of the original founders of the church itself. For religious reasons, they are vegetarian and eat far more plants than animal foods, which are limited to eggs and dairy. The residents of Okinawa are famous for their robust health and low rates of heart disease, cancer, and dementia—the women there live longer than women anywhere else on earth—and they eat lots of vegetables and fish. The people of Nicoya, Costa Rica, are active outdoors like their Mediterranean counterparts—getting much needed vitamin D from the sun—and they build their diets around a traditional dish of fiber-rich beans, vegetables, and whole grains, as well as some dairy.
Of course, there are significant differences. Unlike people along the Mediterranean, Loma Linda residents eat very little seafood, Okinawans consume lots of fermented foods such as soy products, and the whole grain of choice in Costa Rica is corn. But despite such variations, there are overlapping themes with the plant-rich Mediterranean diet, with foods such as green leafy vegetables, nuts, beans, and fish.
Travel back to the Mediterranean region and you’ll find the famed Blue Zone of Sardinia, home to a relatively high proportion of centenarians who are the source of much curiosity. What’s their secret? Besides their active lifestyle and connection to community and family, Sardinians are famous for their production (and consumption) of a particular type of native red wine, Cannonau, that is high in polyphenols, the antioxidant compounds that give red wine its proven protective benefits, especially with regard to heart disease. But it isn’t just this special red wine that make them live so long and healthy, as Sardinians also follow a traditional Mediterranean diet very closely, which likely provides the greatest benefit.
The other well-known Mediterranean Blue Zone is the Greek island of Ikaria, dubbed “the island where people forgot to die.” Interestingly, one researcher points out that their consumption of polyphenols—not from wine but from a diverse array of herbs like wild mint and rosemary—probably plays a role in their good health and lack of disease.
It seems that wherever they live, however they compose their meals based on geography or ethnicity, availability of foods, and tradition, followers of a Mediterranean-style diet have much in common when they choose what to eat: plentiful fiber-packed vegetables and fruits, nuts, flavors from healthy fats, herbs and spices, little to no red meat, clean protein such as fresh seafood, beans and legumes, some dairy, moderate amounts of organically raised poultry and eggs, and whole grains. And we can zero in on the Mediterranean region specifically for extra-virgin olive oil as a healthy fat, along with moderate consumption of red wine.
While the diets of people in non-Mediterranean Blue Zones are clearly beneficial, based on my experience—as a physician advocating for health through nutrition, and as a trained chef who loves to make delicious meals—I always return to the original Mediterranean diet, with its straightforward emphasis on seasonal whole foods. The reason why I recommend it to patients and serve it at my table to friends and family is simple: It’s the easiest, healthiest, and best-tasting diet to follow on the planet.
Product details
- Publisher : Harmony; Illustrated edition (December 31, 2019)
- Language : English
- Hardcover : 240 pages
- ISBN-10 : 0593136039
- ISBN-13 : 978-0593136034
- Item Weight : 1.55 pounds
- Dimensions : 7.6 x 0.85 x 9.53 inches
- Best Sellers Rank: #47,660 in Books (See Top 100 in Books)
- #43 in Heart Healthy Cooking (Books)
- #71 in Mediterranean Cooking, Food & Wine
- #573 in Other Diet Books
- Customer Reviews:
About the author

Steven Masley, MD, FAHA, FACN, CNS
Dr. Masley is a physician, nutritionist, trained-chef, clinical researcher & the author of 7 books; his latest is The Mediterranean Method--Lose Weight, Prevent Heart Disease & Memory Loss.
He created the #1 all-time health program on public television, 30 Days to a Younger Heart. He is a Fellow with the American Heart Association, the American College of Nutrition, & the American Academy of Family Physicians. Over 20 years, he has helped thousands of patients lose weight, reverse Type II diabetes & heart disease, & improve cognitive function. He is the founder of the Masley Optimal Health Center & is a clinical associate professor at the University of South Florida. He has participated in over 700 media interviews, including The Discovery Channel, the Today Show, & Public Television (PBS).
He lives with his wife in St Petersburg, Florida, or they are exploring new recipes & sailing their boat around the Mediterranean Sea.
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Reviewed in the United States on January 28, 2022
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I give it a 4/5 because the book is repetitive. I wonder if he did this under the assumption that people would only read one chapter before diving in.
As another reviewer mentioned, this book isn’t a cookbook; it’s 3/4 method and explanation. This isn’t a bad thing- it allows you to understand which of your already-cherished recipes are going to work for the diet plan.
It’s been about 3 weeks since I started “semi” following the diet, and I have to say I am enjoying it. It is so much more relaxed than Keto, but still makes you think critically about the kind of food you are eating. I am not completely adhering to every bit of information right now, but have implemented his advice to at least 2/3 of the meals I am eating. I feel good!
I would say, yes: but the book if you are looking for a practical diet plan that is backed by science and rational thought. I would not say it is gorgeous, flowing prose that will captivate your soul, but the information is easy to digest (pun intended).
Daily
3 cups of vegetables (or more)
2 cups of fruit
2 handfuls of nuts (my hand)
4 Tbs of fat (olive oil, avacodos)
1 cup Tea
1 oz 74% or higher dark chocolate
Probiotic (1/2 cup plain Greek yogurt, 1/4 cup Kefir or 2 oz "live" cheese)
1/2 cup beans or peas
*
Weekly
4 servings of fish or shellfish
3 servings of poultry
3 eggs
3 whole grains
1 red meat
1 potato
I previously read his "30 day Heart Tune-Up" which was also excellent.
The two books complement each other, suggest you get both from Amazo.