Mediterranean Diet and Cookbook: The complete guide on the Mediterranean diet, with indications, tables and more than 150 recipes to perform

Every day you will read about incredible diets, able to make you lose weight in a short time, making you find your physical shape and, why not, your muscle tone. But what if I told you that there is a diet that dates back to the mists of time and that, without particular sacrifices, allows you to get much more? The Mediterranean diet owes its name to the place where it developed. Countries like Italy, Spain, Israel, etc ..., all close to the Mediterranean Sea, adopt a particular diet, low in animal fats and rich in exceptional nutrients. This diet is based on a healthy eating habit, which is associated with movement and sport with light rhythms. PART 1 – THE MEDITERRANEAN DIET 1.1 WHAT IS A MEDITERRANEAN DIET? BRIEF HISTORY 1.2 WHAT ARE THE BENEFITS OF A MEDITERRANEAN DIET? DIETARY COMPONENTS OF THE MEDITERRANEAN DIET A FEW THINGS TO KNOW TO GET YOU STARTED ON THE MEDITERRANEAN DIET 1.3 THE MEDITERRANEAN DIET PYRAMID 1.4 THE MEAL PLAN PART 2 – MEDITERRANEAN DIET RECIPES 2.1 LOAVES WHOLE WHEAT PITA BREAD MEDITERRANEAN CORN BREAD WHOLE WHEAT AND GRAPE FOCACCIA BANANA-WALLNUT BREAD SESAME BREAD NECTAR ENTIRE WHEAT BREAD WHOLE WHEAT NUTTY CRANBERRY BREAD NATURAL WHOLE WHEAT BREAD WHOLE WHEAT BREAD (NUTTY POMEGRANTE) WHOLE WHEAT BREAD (NUTTY) SUNDRIED TOMATO BASIL WHITE WHEAT BREAD WHOLE WHEAT MORROCCAN BREAD 2.2 BREAKFAST MEALS BREAKFAST WRAP BREAKFAST CASSEROLE COUSCOUS MEDITERRANEAN PANCAKES MEDITERRANEAN FRITTATA BANANA OATMEAL (NUTTY) MEDITERRANEAN VEGGIE OMELET AVOCADO TOAST LEMON SCONES SCRAMBLED EGG (GARLIC ENHANCED) EGG AND SUASAGE CASSEROLE YOGURT PANCAKES BREAKFAST SAUTEED FOOD GREEK BREAKFAST PITAS BREAKFAST SCRAMBLE GREEK PARFAIT QUICHE ENVELOPED BY PROSCIUTTO GREEN OMELET QUINOA PROTEIN BARS 2.3 MEDITERREANEAN DIET SALADS GREEK OLIVE AND FETA CHEDDAR PASTA GOAT CHEDDAR STUFFED TOMATOES SYRIAN CUCUMBER AND YOGURT TABBOULEH GREEK WHITE FAVA BEAN (WITH MIXED GREENS) ORANGE BROILED ASPARAGUS MEDITERRANEAN BLENDED GREENS NORTH AFRICAN ZUCCHINI GREENS WITH CHEDDAR EMBLEMS FENNEL SALAD AVOCADO SALAD TUNISIAN CARROT SALAD TUNISIAN TUNA SALAD CHOPPED SALAD WITH WALNUT DRESSING SPANISH SALAD COUSCOUS PARSLEY SALAD PASTA AND SHRIMP SALAD TANGERINE CRESS SALAD TOASTED CAPRI SALAD ENDIVE SPINACH SALAD CHICKPEAS AND GARDEN VEGETABLES PEPPERY WATERCRESS SALAD HERBED POTATO SALAD WATERMELON SALAD SUMMER PASTA SALAD ESCAROLE WITH ANCHOVY DRESSING PEAR AND WALNUT SALAD CRUNCHY CHICKEN AND FRUIT SALAD PEAR AND WATERCRESS SALAD MUSHROOM AND BARLEY SALAD CHOPPED GARDEN SALAD CUCUMBER SALAD 2.4 MEDITERRANEAN DIET SOUPS CHICKEN BROTH GREEN GARDEN SOUP LEMONY CHICKEN AND ORZO SOUP CHILLED AVOCADO SOUP POTATO-BROCCOLI SOUP WITH GREENS VEGETABLE AND TORTELLINI SOUP OYSTER STEW EGGPLANT SOUP SPINACH TORTELLINI SOUP RED CLAM CHOWDER VEGETABLE STEW (CHILLY) CAULIFLOWER SOUP TOMATO TORTELLINI SOUP STRACCIATELLA (ITALIAN EGG DROP SOUP) LENTIL SOUP MEDITERRANEAN CHICKPEA SOUP GARDEN GAZPACHO CRISP TOMATO SOUP ITALIAN MINESTRONE SOUP WITH PESTO 2.5 MEDITERRANEAN DIETMAIN DISHES RICE-STUFFED GRAPE LEAVES POTATOES WITH GARLIC, OLIVE OIL,AND CHILED PEPPER SPANISH BRAVAS-STYLE POTATOES CITRUSY SALMON WITH FENNEL CREA YEMISTO KALAMARI CITRUSY SCALLOPS ROSEMARY SHRIMP OVER POLENTA SWORDFISH BUNDLES TROUT COOKED IN PARCHMENT TURKISH EGGPLAANT AND HERBED RICE PILAF WHOLE WHEAT ORECCHIETE PASTA WITH BROCCOLI AND GARLIC SPANISH PAELLA WITH SAFFRON RICE, SHRIMPAND CHICKEN MEDITERRANEAN ROASTED LAMB AND VEGETABLES PREPARED STUFFED TROUT NORTHERN BEANS AND CHICKEN BOUILLABAISSE BROCCOLI RABE WITH PENNE PASTA BARBECUED CITRUS SALMON WITH GARLIC GREENS HOT SHRIMP WITH BLESSED MESSANGER HAIR PASTA NATURAL PRODUCT COATED SALMON WITH COUSCOUS PASTA PRIMAVERA WITH SHRIMP WHOLE WHEAT SPAGHETTI WITH ANCHOVY AND GARLIC SAUCE FETTUCCINE WITH SUNDRIED TOMATOES AND GOAT CHEDDAR FLORENTINE BROILED PORK CHICKEN WITH POMEGRANATE SAUCE CHICKEN PICCATA PASTA FRESCA WITH CRAB AND LEMON SALMON WITH SHRIVELED SPINACH STUFFED ZUCCHINI WITH VEGETABLES AND SWEET ITALIAN MUSTARD SHRIMP PEPPERED FILLETS OF SOLE SPICY RAINBOW TROUT CHICKEN AND GRAIN WITH VEGETABLES 2.6 PIZZAS BROCCOLI AND PECORINO FLATBREAD PIZZAS MUSHROOM AND SWISS CHEESE PIZZA BASIL AND MOZZARELLA CHEESE PIZZA SHRIMP AND MOZZARELLA CHEESE PIZZA WHOLE WHEAT PIZZA PIZZA MARGHERITA TOMATO, EGGPLANT, AND BASIL PIZZA SWEET PEPPER PIZZA WILD MUSHROOM PIZZA SUNDRIED TOMATO AND ANCHOVY PIZZA 2.7 DESSERTS, DRINKS AND SMOOTHIES BLUEBERRY BURST WHEY SMOOTHIE SUMMER RHUBARB COOLER STRAWBERRY PARFAIT WHEY SMOOTHIE CHOCOLATE MOUSSE WHEY SMOOTHIE PINEAPPLE WHEY SMOOTHIE BANANA PEACH VANILLA SOY MILK SMOOTHIE CHOCOLATE RASPBERRY SOY MILK SMOOTHIE MELON WHEY SMOOTHIE ORANGE BLOOM PUDDING PEAR AND FIG DESSERT THIN SMOOTHIE MANGO SMOOTHIE PUMPKIN SMOOTHIE OAT-BERRY SMOOTHIE BANANA BLUEBERRY BLAST BERRY BLISS SPINACH CAKE CITRUS TARTS PISTACHIO AND FRUITS BRIGTHENED FIGS GRAPE DELIGHT CITREUS, HONEY CINNAMON SWEET CHERRIES SUMMER DELIGHT IMPROVED ROASTED FIGS FIG ICE CREAM 2.8 SNACKS FETA AND GREEK YOUGHURT DIP EGGPLANT AND OLIVE DIP LEMONY GARLIC SESAME HUMUS WARM LEMON ROSEMARY OLIVES VELVETY CUCUMBERS SIMMERED VEGGIE HUMUS SOUND NACHOS JALAPENO BOATS GREEK POTATOES STUFFED CELERY BITES PESTO-STUFFED MUSHROOMS SQUASH FRIES COOK BALSMIC BEETS FIG TAPENADE SOUND SPICED NUTS COOKED YAM CHIPS COOKED ASPARAGUS 2.9 VEGETARIAN MEDITERRANEAN MEALS STEWED ARTICHOKES WITH BEANS MEDITTERANEAN PASTA WITH OLIVES, TOMATOES, AND ARTICHOKES SWISS CHARD WITH OLIVES BARBECUED VEGGIES TANGINE CHIROZO PILAU PASTA WITH RAISINS GABANZOS AND SPINACH EGGPLANT STEAK WITH DARK OLIVES, SIMMERED PEPPER AND FETA CHEDDAR PART 3 – CALORIES TABLE 3.1 MAIN FOODS 3.2 DAIRY 3.3 FRESH FRUIT 3.3 VEGETABLES