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The Mediterranean Diet for Beginners: The Complete Guide - 40 Delicious Recipes, 7-Day Diet Meal Plan, and 10 Tips for Success Paperback – April 5, 2013

by Rockridge Press (Author)
4.2 4.2 out of 5 stars 8,634 ratings
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Kick-start the Mediterranean diet in 7 days.

The Mediterranean diet is renowned for its health and lifestyle benefits—but where do you start? The Mediterranean Diet for Beginners is your go-to guide to get started with the Mediterranean diet and live a more nourishing life.

Dive in with a 7-day meal plan that takes the stress out of what, how much, and when to eat. With 40 fresh and satisfying meals to choose from—wake up with a Mediterranean Omelet or dine on Dilly Salmon. You’ll discover how to eat well in order to live well.

The Mediterranean Diet for Beginners includes:

  • An Intro to the Mediterranean Diet—Learn the basic principles and benefits of the Mediterranean diet.
  • The 7-Day Diet Meal Plan—Start and stay on track with an all-day plan for total well-being.
  • 40 Classic Recipes—Eat wholesome, nutrient-rich foods for breakfast, lunch, dinner, and even dessert.

Turn a day-by-day diet into a lifetime habit—The Mediterranean Diet for Beginners shows you where to start.

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  1. Part of series
    Mediterranean Diet Cookbook
  2. Print length
    80 pages
  3. Language
    English
  4. Publication date
    April 5, 2013
  5. Dimensions
    7.5 x 0.19 x 9.25 inches
  6. ISBN-10
    1623151252
  7. ISBN-13
    978-1623151256
  8. See all details
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Popular Highlights in this book
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  1. Whole-grain flour, oats, unsalted and unsweetened nuts and seeds (especially walnuts, almonds, cashews, and pumpkin seeds), olive oil and olives, rice, pasta, spices, and whole-grain cereals and pastas are some of the products you’ll want to stock up on.
    Highlighted by 421 Kindle readers
  2. The Mediterranean diet is based on a simple premise: eat fresh, whole foods, in season.
    Highlighted by 420 Kindle readers
  3. Use olive oil and herbs in the preparation rather than butter and excessive salt.
    Highlighted by 381 Kindle readers
  4. Healthful fats: 4 to 6 servings per day Healthful fats are an essential part of the Mediterranean diet. Get them from olive oil, olives, avocados, fresh fish and shellfish, nuts, and seeds.
    Highlighted by 168 Kindle readers
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From the Publisher

-

It’s not just a diet. It’s a lifestyle.

The Mediterranean Diet for Beginners takes you step-by-step through this transformative, heart-healthy way of eating and living.

mediterranean diet, mediterranean cookbook, cookbooks, diet books, mediterranean diet cookbook

Dig into a day with the Mediterranean Diet for Beginners meal plan:

-

-

-

-

Start your day

Choose a breakfast of fresh fruit, hearty oatmeal, or a scrumptious Mediterranean Omelet.

Let’s do lunch

Keep your energy up with Greek Chicken Salad, Savory Avocado Spread, or Cheesy Stuffed Tomatoes.

Don’t-miss dinners

Select a savory dish: Flank Steak Spinach Salad, Oven-Poached Cod, or Mussels with White Wine.

Tasty desserts

End your day with a healthy treat: Roasted Honey-Cinnamon Apples, Grilled Pineapple and Melon, or Red Grapefruit Granita.

Editorial Reviews

Review

“I enjoy this book because it discusses a concise, well-researched diet that uses foods I already buy on a weekly basis and focuses more on natural foods such as fruits, nuts, and veggies. This diet plan is already helping me reach my goal.”―Meistjac

“This book gave a great summary of the Mediterranean diet and 40 excellent recipes! We have been on this diet for 2 weeks and I've made at least half of the recipes. They have all been easy and very good, even my 15-year-old likes most of them! I highly recommend this book if you are trying to learn more about the Mediterranean diet lifestyle.”―Meredith B.

“This book is very practical. It provides tips to slowly include changes to create sustainable habits, not only in eating, but in exercise, and other relaxing lifestyle behaviors. My husband even made the comment that this could be an eating plan he could stick to, enjoy and lose weight.”―Wanda S.

About the Author

CALLISTO PUBLISHING is dedicated to producing content that motivates, captivates, and enlightens people of all ages across the globe. Our goal is to identify our customers' needs and offer reliable and compassionate solutions. We are committed to publishing books that make a positive difference in the world.

Product details

  • Publisher ‏ : ‎ Callisto; 3.6.2013 edition (April 5, 2013)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 80 pages
  • ISBN-10 ‏ : ‎ 1623151252
  • ISBN-13 ‏ : ‎ 978-1623151256
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 7.5 x 0.19 x 9.25 inches
  • Customer Reviews:
    4.2 4.2 out of 5 stars 8,634 ratings

About the authors

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Previous page
  1. Salinas Press

    Salinas Press

    Brief content visible, double tap to read full content.
    Full content visible, double tap to read brief content.

    Salinas Press is a popular family-oriented publisher of healthy and delicious cookbooks, including #1 Amazon Best Sellers The Paleo Cookbook for Kids, The Slow Cooker Cookbook, and The Italian Cookbook for Beginners.

    Trusted for providing delicious recipes that are flavorful yet simple, the food experts at Salinas Press want to help readers create everyday meals that will appeal to the entire family. Whether you are a busy professional who wants to learn how to use your slow cooker for fast and easy meals, a parent who is trying to teach your kids to enjoy healthy eating, or simply a cook with a sense of adventure, Salinas cookbooks will help you get the most of your kitchen. Using everyday affordable ingredients, handy shopping lists and easy-to-follow instructions, these cookbooks will help you start creating hearty, healthy meals right away.

    Salinas Press is an independent publisher headquartered in Berkeley, California.

    See more on the author's page
  2. Rockridge Press

    Rockridge Press

    Brief content visible, double tap to read full content.
    Full content visible, double tap to read brief content.

    ROCKRIDGE PRESS is dedicated to producing content that motivates, captivates, and enlightens people of all ages across the globe. Our primary objective is to identify our customers' requirements and offer reliable, thoroughly researched, and compassionate solutions. We are committed to publishing books that genuinely enhance the lives of our readers and strive to make a positive difference in the world.

    See more on the author's page
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Customer reviews

4.2 out of 5 stars
8,634 global ratings

Customers say

Customers find the recipes in the book great, easy to follow, and simple to understand. They also say the information is very informative, clear, and useful. Readers describe the book as a great learning tool and say it helps them get healthy. Opinions are mixed on the value for money and pictures, with some finding them good and pretty to look at, while others say they're not worth the money.

AI-generated from the text of customer reviews

Select to learn more
Recipes qualityEase of followInformation qualityBook for beginnersHealthValue for moneyPicturesShortness of writing
318 customers mention "Recipes quality"261 positive57 negative

Customers find the recipes in the book great and yummy. They say it's a great way to cook your own vegetables and follow instructions. Readers also mention the sample menus are good.

"Nothing that I didn't like about the book because he had some great recipes in it and I can follow him easy" Read more

"Easy recipes. No pics. Perfect for beginners. I tend to use less pepper than called for. Easy to tweak recipes if you know how to cook" Read more

"This book does give you a history and how it came about. Along with easy recipes (i’m a recipe person)." Read more

"...I’m a Chef my self, I should write a book! Anyway it’s full of great recipes (that I’ve never read) I mean just having a cookbook out there means..." Read more

227 customers mention "Ease of follow"227 positive0 negative

Customers find the book simple to understand, follow, and read. They say it makes it easy to get started on the Mediterranean diet. Readers also mention the meals are yummy and easy to make. In addition, they say the book is clear and honest.

"...I tend to use less pepper than called for. Easy to tweak recipes if you know how to cook" Read more

"...I am eating healthier. Menus are easy to follow. The book is very detailed...." Read more

"...-motivated cook in any way, but the recipes are (for the most part) simple and quick enough that I could see myself preparing many of them...." Read more

"This book has made it very easy to get started the Mediterrian diet for me. After a few weeks I'm noticing a difference in my health and how I feel." Read more

191 customers mention "Information quality"160 positive31 negative

Customers find the book very informative and useful. They say it provides clear explanations of the diet with great examples of types of foods and daily meals. Readers also mention the book is excellent for learning about the Mediterranean diet. They appreciate the great amount of data presented from reputable health organizations. Overall, they describe the book as comprehensive and well-written.

"...Menus are easy to follow. The book is very detailed. It teaches you what to eat, when to eat it, why and how your body is affected by eating this..." Read more

"...So do I recommend the book? Meh, sure, it's got some useful stuff in it, and I do believe in the science behind it..." Read more

"This book does give you a history and how it came about. Along with easy recipes (i’m a recipe person)." Read more

"...It then provides a seven day sample meal plan, followed by a selection of recipes for breakfast, lunch, snacks, dinner and dessert...." Read more

149 customers mention "Book for beginners"124 positive25 negative

Customers find the book great for beginners to learn how to eat on the Mediterranean Diet. They say it helps them learn simple, easy ways to eat delicious food. Readers also mention the book is a quick reference and a learning tool.

"Easy recipes. No pics. Perfect for beginners. I tend to use less pepper than called for. Easy to tweak recipes if you know how to cook" Read more

"...This book is a great learning tool! The only drawback for me is the fact that I need to take into account the need to avoid gluten and dairy!..." Read more

"This is pretty basic. Get the instant pot one (if you have an instant pot of course)" Read more

"A little book and a fast read, but the suggestion that you eat as if it's summer all the time is unrealistic if you don't live where the growing..." Read more

79 customers mention "Health"77 positive2 negative

Customers find the book informative of the Mediterranean diet. They appreciate the nutritional values after each entry. Readers say it's a great diet to lower cholesterol and perfect for getting started on a diet. They also mention it enriches the bodies of those that consume it and prevents them from feeling hungry.

"...Ok, nobody would deny that this is pretty healthy (although I guess it contains no protein), but is that something that you think you could..." Read more

"...You'll feel better and look better. Who knows?.......You might avoid the cancer thing like I failed to do!" Read more

"...it was discovered and made public to the world, what it is, and its health benefits...." Read more

"...how the Mediterranean Diet is not really a "diet" but rather a healthy way of eating...." Read more

101 customers mention "Value for money"31 positive70 negative

Customers have mixed opinions about the value for money of the book. Some mention it's inexpensive and a good starter to the diet, while others say it's not worth the money, has skimpy content, and poor quality.

"...But this book in particular is pretty over-priced for what it is, and while I think it is cool to get a feel for what some Mediterranean diet-..." Read more

"...I'll keep it because it was cheap but I'll never use it, it's a piece of crap, don't buy it." Read more

"...Very informative. The foods on menus is affordable." Read more

"...It’s not worth the price, and everything I find in the book is easily found online for free...." Read more

61 customers mention "Pictures"25 positive36 negative

Customers have mixed opinions about the pictures in the book. Some mention they help them visualize what it looks like upon completion, are pretty to look at, and tasty. Others say the book lacks photos, is very thin, and has no color photos of the finished recipes.

"No photos in this book but a few recipes sound good decided to keep. It does give a 7 day diet plan to begin with not bad...." Read more

"Easy recipes. No pics. Perfect for beginners. I tend to use less pepper than called for. Easy to tweak recipes if you know how to cook" Read more

"...It’s just 73 pages short and the only photos are on the cover and none within the book...." Read more

"Very nice, lots of pictures and well put together!!" Read more

25 customers mention "Shortness of writing"13 positive12 negative

Customers have mixed opinions about the book's writing. Some mention it's short and to the point, while others say it's too short and has limited content.

"...Like I said, it's clear, short and gives you the facts for each compoenent of the Mediterranean Diet...." Read more

"It's very short on pages. Not too many colored photos. It does have some good recipes, I've tried a few and look forward to trying others...." Read more

"...It was a quick read and provided a delicious 7 meal plan to demonstrate how easy and delicious this diet plan can be...." Read more

"...I would have given more stars, but the book is very short. This book could also use pictures of some of the recipes." Read more

Price Higher Than Label
3 out of 5 stars
Price Higher Than Label
The book is just ok. As many others have noted, no pictures. The price I paid was $18.99 but the price on the book says $9.99. How do they get away with that? Who is getting the profits?
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Top reviews from the United States

I thought I got one big enough for my SUV but it was a little small for it but I still use it
5.0 out of 5 stars That I can understand the book
Reviewed in the United States on October 10, 2024
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Nothing that I didn't like about the book because he had some great recipes in it and I can follow him easy
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Mel14
4.0 out of 5 stars Easy
Reviewed in the United States on August 14, 2024
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Easy recipes. No pics. Perfect for beginners. I tend to use less pepper than called for. Easy to tweak recipes if you know how to cook
One person found this helpful
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DB
5.0 out of 5 stars Great for a Beginner
Reviewed in the United States on October 28, 2024
Verified Purchase
I have learned a lot about the Mediterranean Diet. I am eating healthier. Menus are easy to follow. The book is very detailed. It teaches you what to eat, when to eat it, why and how your body is affected by eating this diet. Very informative. The foods on menus is affordable.
One person found this helpful
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MovieGuy
3.0 out of 5 stars Eat Rabbit Food And Be Healthy
Reviewed in the United States on May 9, 2014
Verified Purchase
I think this book can be summed up as: "Eat Rabbit Food And Be Healthy". The diet is to eat mostly vegetables and fruits, some nuts, beans, and olive oil. And to a lesser degree whole grains, fish, and poultry. There, that's the diet. So now that I've summed up the 70 page book in one sentence, is there any point in buying the book? Maybe.

The book contains one week worth of suggested breakfasts, lunches, afternoon snacks, dinners, and deserts. I did find those somewhat useful, but maybe a tad unrealistic (for me anyway). For example: Monday Lunch: Garden Salad with whole grain roll. Ok, nobody would deny that this is pretty healthy (although I guess it contains no protein), but is that something that you think you could realistically have as a recurring meal at lunch, and have enough fuel to finish off the day and feel fulfilled? If so, then you probably don't need this book, and if not you'll probably find this book frustrating.

One good thing is that while some meals don't really require any "cooking" as such (like the above), for the ones that do, there are recipes. Things like penne with roasted vegetables, spicy-sweet roasted walnuts, pesto cucumber boats etc. I'm not any kind of super-motivated cook in any way, but the recipes are (for the most part) simple and quick enough that I could see myself preparing many of them.

Also the book devotes 10 pages or so to discuss the diet as a whole, it's goals, the science behind it an such.

So do I recommend the book? Meh, sure, it's got some useful stuff in it, and I do believe in the science behind it (my dietician gave me a pretty heavy-duty scientific study writeup on it which was pretty compelling). But this book in particular is pretty over-priced for what it is, and while I think it is cool to get a feel for what some Mediterranean diet-compliant meals might look like, I don't think the particular meals that they present here are particularly compelling, nor are there enough of them.
100 people found this helpful
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5.0 out of 5 stars Very easy to use
Reviewed in the United States on September 1, 2024
Verified Purchase
This book has made it very easy to get started the Mediterrian diet for me. After a few weeks I'm noticing a difference in my health and how I feel.
One person found this helpful
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odonroberts
5.0 out of 5 stars Not just recipes but a lifestyle
Reviewed in the United States on November 18, 2013
Verified Purchase
"The Mediterranean Diet for Beginners" explains where the diet originated, how it was discovered and made public to the world, what it is, and its health benefits. It then provides a seven day sample meal plan, followed by a selection of recipes for breakfast, lunch, snacks, dinner and dessert.

The heart of the diet is fresh vegetables and fruit, seafood instead of meat, whole grains, nuts, olive oil and red wine. But this is not a "fad" diet or a diet simply to lose weight; this is a lifestyle change. This intended lifestyle emulates the way of life of those who lived on the Mediterranean coasts and whose daily exercise and moderate healthful eating produced longer and healthier lives. It includes joyously lingering over your meal with friends and family.

This lifestyle change from the standard American diet-- that is high in unhealthy fats and processed food and is ordered and eaten rapidly and usually alone-- is radical. This is a life change such as cutting up your credit card and paying only in cash, or selling your car so you will go everywhere by bicycle and public transportation. The book carefully guides you through this transition and you must be prepared to purge your kitchen of every food that is unhealthy and would be a stumbling block to your new resolve, your new life.

The book does not mention that in the last decades fast food, pizza, ice cream and soda machines have infiltrated some of the Mediterranean coasts where the healthiest people had lived. The result? Pediatricians notice in their young charges a striking tendency to diabetes, high blood pressure and high cholesterol as the changing diet is producing an epidemic of obesity and related maladies. Do you need any more incentive to trying what's suggested in this book?
8 people found this helpful
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Sabrina
4.0 out of 5 stars Very Knowledgable
Reviewed in the United States on June 26, 2024
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This book does give you a history and how it came about. Along with easy recipes (i’m a recipe person).
One person found this helpful
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L. Thorpe
5.0 out of 5 stars fast delivery
Reviewed in the United States on October 12, 2024
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fast delivery, product delivered as described.
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Top reviews from other countries

12uthy
5.0 out of 5 stars Simple and informative
Reviewed in the United Kingdom on July 15, 2024
Verified Purchase
I got this book as part of my research into the Mediterranean diet and it didn't disappoint. The recipes are simple and convenient, just like the diet itself.
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Kindle Customer
5.0 out of 5 stars Inspired
Reviewed in Australia on January 13, 2024
Verified Purchase
Start slowly and gradually get rid of unhealthy food Time to try new recipes and live a healthier lifestyle Looking forward to change
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SWedel
5.0 out of 5 stars The perfect book for beginners
Reviewed in Canada on July 14, 2013
Verified Purchase
Before I purchased this book, I did some research for the best mediterranean diet books available. This is the best if you are just starting and have tried every possible diet out there. I have been searching for the perfect balance lifestyle, that is quick and easy for the fast paced days we have seemed to have acquired. No time to cook and if it takes longer than 20 minutes to prepare we opt for pre packaged quick and easy processed foods. This book has very quick, easy to prepare meals that uses everything I already have in my pantry. I have tried the paleo in which I did lose weight and with no grains I had lots of energy, but I found it very hard to stick to. I have been to Greece and I fell in love, i would move there in a heartbeat. The country is gorgeous, the food was amazing, always fresh, colorful and simple. The Souvlakis were amazing, i never got enough greek salad with the big chunk of goats mllk feta nestled on top. I want my family to follow me on this way of eating and with so many choices and easy prep, I think they will welcome the change. I recommend this book highly for a great start to a new beginning for a healthier way of living.
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Brenda
4.0 out of 5 stars Lots of interesting info
Reviewed in the United Kingdom on October 27, 2024
Verified Purchase
As an introduction to Mediterranean eating this booklet has a lot of information. For me there’s not enough meal variety recipes but I will take some to use.
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Gwendolyn
4.0 out of 5 stars Nice and simple
Reviewed in Canada on April 3, 2019
Verified Purchase
Nice simple recipes but all data. More fun to see colourful dishes you can make.
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