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Index
Title Page
Contents
Mediterranean Diet Meal Prep Cookbook
Copyright
Your FREE Gift
Eat Healthy…
I. LIFESTYLE
Introduction
Mediterranean Diet Overview
II. LET’S START
Meal Prep 101
Food Storage Solutions
Getting Started With Meal Prep
Mix & Match Healthy Meals
III. 4 WEEKS MEAL PLAN
Week 1
Week 2
Week 3
Week 4
Meal Plan Recipes
IV. BREAKFAST
Kickstart Your Day Berry Smoothie
Buckwheat Pancakes
Breakfast Couscous
Oatmeal with Fruits & Nuts
Greek Yogurt Bowl
Mediterranean Omelet with Wheat Bread & Blueberries
Simple Mediterranean Breakfast With Sashimi & Pickles
Italian Omelet
V. LUNCH
Roasted Beet Salad with Ricotta Cheese
Baked Fish with Tomatoes and Mushrooms
Goat Cheese and Walnut Salad
Grilled Spiced Turkey Burger
Tomato Tea Party Sandwiches
Veggie Shish Kebabs
Crispy Falafel
Onion Fried Eggs
VI. DINNER
Pan- Smoked Trout Fillet with Pepper Salad
Pan-Smoked Spiced Chicken Breasts with Fruit Salsa
Baked Chicken with Brown Rice & Veggies
Tomato Basil Stuffed Peppers
Chicken Paillard with Grilled Vegetables
Mediterranean Sushi
Chunky Vegetable Soup
Cheesy Eggplant Sandwiches
VII. BONUS RECIPES
SNACK
Black Bean Cake with Salsa
Pickled Apple
Baked Clams Oreganata
Tuna Tartare
Cod Cakes
Grilled Vegetable Kebabs
Vegetable Fritters
Fruit and Nut Snack Mix
DESSERT
Sweet-Baked Banana
Walnut Crescent Cookies
Traditional Ekmek Kataifi
Flaky Coconut Pie
Ricotta Cheese Fruit Bake
Anginetti Lemon Cookies
Toasted Almond Biscotti
Greek Rice Pudding
SAUCE
Tomato Sauce
Ancho Sauce
Miso Sauce
Chile Barbecue Sauce
DRESSING
Emulsified French Dressing
Caesar Dressing
Cooked Salad Dressing
Low Fat Buttermilk Yogurt Dressing
Conclusion
Measurement Conversions
About the Author
References
Thank You
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