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Imagine your life with more energy, a body you're proud to look at in the mirror, and no more scolding from your doctor, or worries about your health...
Some of the Benefits (*) You Could Experience!
- Quick & Easy Liver and Colon Detox
- Curb Your Sugar Cravings Without Guilt
- Boost Your Energy Levels
- Reach Your Ideal Weight
- Fight Inflammation
- Boost Your Heart Health
- Easy Blood Sugar Management
- Plan Your Daily Meals on "Autopilot"
You’ll get instant access to new recipes and meal planning ideas to lose weight naturally and boost your energy levels.
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What is the Mediterranean Diet?
The Mediterranean diet is not a “diet” per se. It is a mix of the culinary traditions of people living in Spain, Italy, France, Greece and the Middle East.
How Does the Mediterranean Diet Work?
The Mediterranean diet will help you change your eating habits with little effort and no guesswork.
- Eat natural, unprocessed foods like fruits, vegetables, whole grains, and nuts.
- Make olive oil your primary source of dietary fat
- Reduce the consumption of red meat (Monthly)
- Eat little to moderate amounts of fish and white meat (Weekly)
- Drink a moderate amount of wine (up to one to two glasses per day for men and up to one glass per day for women)
Just one day of your new lifestyle and you'll wonder how you ever managed without it!
Benefits of the Mediterranean Diet
A lot of scientists believe the Mediterranean Diet is the gold standard in healthy eating. New studies appear regularly in leading scientific journals, supporting the healthfulness of the Mediterranean Diet.
These are some examples of studies confirming its health benefits (*):
- Boost your heart health: Diet alone could boost your heart health [1]
- Reach your ideal weight: People following a Mediterranean style diet have more long-term benefits and lose weight safely [2]
- Control your blood sugar: Mediterranean diet could help you prevent high blood sugar [3]
- Improve bone health: People from the Mediterranean countries have lower rates of hip fractures. [4]
- Improve your brain health: Antioxidants found in fruits and vegetables play an important role in cognitive capacity [5]
(*) Please note that your results may vary, and you may not get the same results when using this program due to differences in your individual history, genetics, and personal motivation. Consult your physician before beginning any nutrition program.
“I feel so much better and I have tons of energy. I lost 40 pounds and my cholesterol is now at normal levels.” - Lyn Morris, Bakersfield California (*)
* Disclaimer: Results may vary from one person to another.
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What Foods Can I Eat?
This is a sample foods list:
Fresh Fruit
Have 3 or 4 pieces of fruit every day. They are very high in antioxidants and phytochemicals, substances that protect our health.
Veggies
Have a salad with your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination.
Healthy Carbs
Have a piece of whole wheat or whole grain bread with your main meals (except with pasta).
Healthy Proteins
Eat lean cuts of white meat, legumes or fish at every meal. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health.
Healthy Fats
Use olive oil in your meals both to cook and as a condiment in your salads. Olive oil is the primary source of fat in Mediterranean countries and could be the “cause” of the low incidence of heart problems in those countries [7].
Herbs and Condiments
Use fresh herbs and condiments to reduce salt and sodium consumption. This is one of the best ways to lower blood pressure naturally.
“What I discovered is that now I crave healthy foods, and rarely eat at junk food restaurants, and vending machines are history!!!”
- Tamara Chronister, Snowmass Village Colorado (*)
* Disclaimer: Results may vary from one person to another.
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Sample Mediterranean Diet Recipes
Breakfast
Greek yogurt topped with berries and walnuts
Lunch
Chicken breast with swiss chard topped with taziki sauce and hummus
Snack
Whole grain crackers, cream cheese and fresh tomatoes
Detox Drinks
Green Tea with lemon, cinnamon and raw honey!
Dinner
Low carb pizza topped with fresh veggies and low fat cheese.
Dessert
Fresh fruit parfait with dark chocolate
“My husband usually cooks our meals because I don’t get home from work until 6:30 p.m. He loves your recipes and is turning into a wonderful cook.”
- Nancy Maddigan, Santa Rosa California (*)
* Disclaimer: Results may vary from one person to another.
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What You'll Get
The FREE diet contains a very easy to follow meal plan with quick & easy recipes and great tasting foods.
Free Sample Meal Plan
The FREE Mediterranean meal plan is an easy to follow meal plan that will help you plan your daily meals (Breakfasts, lunches, snacks, and dinners).
We’ll give you a sample list of meals to eat every day with flexible instructions on what foods to eat, portion sizes, calories count, and nutritional facts.
This is not a strict meal plan. It contains a vast selection of delicious foods you can combine to create a new meal or recipe every day. You will never be bored or feel deprived!
Free Recipes
Inside each day of the FREE meal plan, you’ll find a wide selection of Mediterranean recipes and meals.
The recipes are extremely easy to make (15 min. or less) and contain few ingredients.
You can make the recipes with LOW-COST foods you can easily find at your local store.
The recipes are an ideal solution for busy people who need to plan in advance, have not the time to cook or eat out often.
Foods List
You’ll get a sample list of foods to eat with detailed health benefits, nutritional facts and exchange lists for the meal plan.
Portion control, along with a reduction of fats in the diet, elimination of processed and unhealthy foods, and the intake of quality, natural foods are key ingredients in a healthy lifestyle and the cornerstone of the Mediterranean diet.
FREE Weekly Newsletter
Discover the best foods to add to your pantry: Fruits, Veggies, Beans, or fresh herbs and spices to add flavors to your meals and enable you to avoid excess salt.
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Most Common Questions
How to Lose Weight While on the Mediterranean Diet?
Eat a minimum of five servings of fruits and vegetables daily. Choose foods rich in fiber, vitamins and phytonutrients. Eat legumes at least 8 times a week. Legumes are a low fat, fiber filled and a good source of protein. Limit refined grains and choose whole grains. Lower fat dairy options should replace full fat dairy products. Olive oil would be limited to a tablespoon per day. The human body requires dietary fat, and plant based olive oil is a heart healthy choice. Fish, eggs and poultry should be limited to no more than two servings each, per week. These are good sources of protein but contain more calories than legumes. Wine should be limited to one glass per day. A four ounce glass of red wine is full of antioxidants but contains 100 to 120 calories. Eat fruit for dessert. Consume no more than 2 eggs a week. Replace butter with olive oil for cooking. Use honey to sweeten (no sugar). Eat red meats once a month. Put in 30 min. of moderate physical activity each day.
Are There Any Differences Between Mediterranean Diet Cuisines ?
A Greek Mediterranean diet plan (or a Cretan Diet) is a heart healthy plan based on foods traditionally eaten in Greece, Crete and Southern Italy. Most of these food variations share the same principles. Plant based foods make up the majority of the diet, with the main fat source coming from olive oil. Consuming fish and seafood weekly. Wine in moderation. Red meat occasionally, once a month. Carbohydrates in the form of whole grains. Fresh fruits and vegetables. The primary protein source comes from low fat sources like beans and seafood. One half cup of beans has about the same protein content as an ounce of meat with no saturated fat. Eggs, poultry and seafood in a limited amount each week.
Scientific References
(1) Tektonidis, Thanasis G., et al. “A Mediterranean diet and risk of myocardial infarction, heart failure and stroke: a population-based cohort study.” Atherosclerosis (2015). (2) Esposito, Katherine, et al. “Mediterranean diet and weight loss: meta-analysis of randomized controlled trials.” Metabolic syndrome and related disorders 9.1 (2011): 1-12. (3) Ryan, M., et al. “Diabetes and the Mediterranean diet: a beneficial effect of oleic acid on sensitivity, adipocyte glucose transport and endothelium?dependent vasoreactivity.” QJM: An International Journal of Medicine 93.2 (2000): 85-91. (4) Puel, Caroline, Véronique Coxam, and Marie-Jeanne Davicco. “[Mediterranean diet and osteoporosis prevention].” Medecine sciences: M/ (2006): 756-760. (5) Scarmeas, Nikolaos, et al. “Mediterranean diet and risk for Alzheimer’s.” Annals of neurology 59.6 (2006): 912-921. (6) Keys, Ancel. “Coronary problems in seven countries.” Circulation 41.1 (1970): 186-195. (7) Covas, María-Isabel, et al. “The effect of polyphenols in olive oil on heart risk factors: a randomized trial.” Annals of Internal Medicine 145.5 (2006): 333-341. (8) Silagy, Christopher A., and H. Andrew W. Neil. “A meta-analysis of the effect of garlic on blood pressure.” Journal of hypertension 12.4 (1994): 463-468.
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(*) Legal Disclaimer: Results may vary, and testimonials are not claimed to represent typical results. In addition, you assume certain risks inherent in a nutrition program. Enrico and Valeria are not doctors, and their advice is not a substitute for medical advice. Consult your physician before beginning any nutrition program. However, Enrico and Valerie cannot guarantee your results with the Mediterranean eBook. The stories of the testimonials you see on this page are real. However, it must be disclaimed that these testimonials are not claimed to represent typical results with the program. They are meant as a showcase of what the most motivated and dedicated clients can do with the program. Your results may vary, and you may not get the same results when using this program due to differences in your individual exercise history, genetics, and personal motivation. Please see our full legal disclaimer for more information on typical results, risks, and our full testimonials disclaimer.