The Oldways 4-Week Mediterranean Diet Menu Plan: Make Every Day Mediterranean

The mediterranean way of eating is one of the most studied and healthful ways of eating known to medical science so you should be eating this way if you want to maintain your health and minimize your chances of suffering from heart disease, stroke, cancers, diabetes, etc. (which are in large part caused by following the standard American diet). That said, this simple little book is the key to making the change from your standard American diet to this new (to most of us), healthful way of eating. Actually, this diet (i.e. way of eating) is very old and is not a new or "fad" diet. Fruit & Vegetables, Beans, Nuts, Fish and Seafood, Healthy Fats/Oils, Whole Grains, a little Poultry, even less Red Meat, Eggs, some Dairy (Cheese & Yogurt), Herbs for seasoning, and Wine to drink (optional). In a series of four, weekly, "meal plans" (including the recipes) it takes you through a variety of different mediterranean (or mediterranean inspired) dishes (breakfast, lunch and dinner) and includes many hints and tips for cooking, substitutions, shopping, etc. The recipes are mostly very quick and easy to make once you've procured the (few) ingredients. The few that take longer generally need to marinate. Some are as simple as a plate of sliced tomatoes drizzled with extra virgin olive oil and sprinkled with crumbled Feta cheese. Add a slice of wholemeal bread or toast spread with Hummus or Guacamole and your healthy, light lunch is complete. Delicious but so quick and easy. A few of the recipes/meal ideas, are variations on a theme though (e.g. salads), so some can be a bit samey, but you can just pick the ones you like; it's not a rigid plan. I won't say they all taste fantastic, nor could they with such few ingredients, but pretty much all that I've tried I've enjoyed. "Quick", "easy" and "healthy" is the focus of this book though, it's not haute cuisine with loads of obscure ingredients. In fact, your local supermarket should have all the ingredients you'll need and often you'll be using convenience foods (e.g. canned chick peas, frozen shrimp, etc.) along with fresh ingredients. You won't starve with the portions they recommend either (they're actually quite generous IMO) and each day's meal plan averages 1500-1600 calories (which for most people, constitutes a weight-loss diet). So! If the mediterranian way of eating is new to you, this is THE place to start. The publisher's web-site also has many, many more recipes when you get bored with the ones in this book. Buy it, use it, possibly lose (and certainly maintain your) weight and live longer.

Updated review : My husband agreed to try the plan, and we are both surprised at how filling the dishes are. A roasted vegetable wrap and some melon does, indeed, fill him up. The menus are balanced so that on a day with a lot of protein at lunch, dinner will be lighter, and vice versa. Breakfast always has a balance of protein, carbs and fruits/vegetables, for a great start to the day. My husband has repeatedly commented on how flavorful the food is (although I admit to increasing the flavor component on some with the addition of onions, shallots, garlic, etc., browning the meat for stews, etc.), and how much better he feels. We both feel more energetic and healthier. The dinner recipes can be put together in under an hour, which is very much appreciated in this two-career family. We're going to stick with the plan as written for a month, in order to retrain our habits, but after that, I can see how many of our favorite recipes can fit into this plan. The biggest change will be the addition of vegetable salads and fruit to every meal every day. Original review : The description of the eating plan (I won't call it a "diet" as most Americans think that is something that you "go on" until you lose weight) is very clear and the tips for making it part of your life are very useful. The menu plan is less so; it has some good recipes, incorporates left-overs and gives other good advice, but so many of the meals are not something that my husband will eat. Or rather, he would eat it, and still be hungry. A roasted vegetable wrap and some melon is not going to fill him up. I'm still looking for a good Mediterranean Diet that is written for men as well as women.

This book is perfect for the quick understanding of the Mediterranean Diet. The book's set-up is intuitive and even fun. Daily menus are on the left side of the page and corresponding recipes are on the right.The accompanying pictures are colorful, increasing recognition and mental association with the information. The book is easy to follow - you don't have to slog through it to locate what you're looking for. The recipes we have tried are simple but really tasty. The book approaches the implementation of the diet realistically - recognizing that most people work and "have a life", so suggestions keep with the tenets of the regimen, but ingredients are those that are readily available. There were many choices offered for Mediterranean Diet Cookbooks, but I'm really glad I chose this one as an introduction, for it's simplicity but also for it's conciseness.

I've joined the facebook group along with the book and it has amazing super simple recipes. This book is easy to follow and makes it accessible for everyday use.

Really useful book and have used it lots.

The book of 28 days of menus is extremely practical and very user friendly.meals are interchangeable, not expensive and interesting.without trying, my husband and I have both lost weight in the first fortnight.Interestingly there is a high quantity of carbs especially pasta and a bit less than the 5 serves of veggies a day.there is also a preferrence for pulses over meat which tends to make preparation time faster and no lack of flavour.its a great book.

I just received my copy of the Oldways book and I know I am going to LOVE IT!!! I have mobility issues so standing for long periods of time prepping food for a recipe can be quite challenging. The recipes in this book are super easy to make and if lacking in taste (as some have suggested) I know that by adding a few extra herbs and spices or even a can of chickpeas will give me a meal that will tickle my taste buds. The menus look simple and easy to follow and have minimum ingredients. I started eating the Mediterranean way about three weeks ago and I have to say it has been a long time since I have been able to take a good, deep breathe. My blood sugar count has gone from a 12 to an 8.4 this morning. This book was created for me. I am a person who likes simplicity and this book of recipes is going to fit into my life just perfectly. For the price of twenty dollars, I figure that is cheap, cheap, cheap if I can regain some of what I have lost health wise these last many years. But, come Saturday when I celebrate my 78th birthday with a plate of 'Pasta with Nonna's Quick Tomato Sauce', a small bowl of green salad and 'TWO Almond Cookies' for dessert, I know I will feel extremely happy and satisfied that I made such a wonderful decision to purchase this very informative and well put together book. I whole heartedly recommend this book to anyone who enjoys the simple things in life. Big, big five stars! Next day September 27th This morning my blood sugar was 7.9!!! I do believe I finally found the absolute best eating program for me! My Doctor is going to love me next month when I check in. By the way one of the very best things about the Mediterranean diet is you're never hungry or get the nibbles for junk food! I'm a new girl!

Good fun