Copyright © [2021] [Thomas Hughes]

All rights reserved

All rights for this book here presented belong exclusively to the author.
Usage or reproduction of the text is forbidden and requires a clear
consent of the author in case of expectations.
ISBN - 9798774336685
 TABLE OF CONTENTS
Introduction
What Is The Mediterranean Diet?
What To Eat & Not To Eat Whilst On The Mediterranean Diet
Breakfast
Market Vegetable Quiche
Scrambled Eggs with Tomato, Spinach and Ricotta
Loaded Veggie Bake
Quinoa and Feta Egg Muffins
Overnight Oatmeal with Fruit and Yogurt
Muesli with Apples and Raisins
Blueberry Yogurt Parfait
Grab ‘N Go Fruit Smoothies
Green Smoothies
Baba Ghanouj
Shakshuka
Salads
Classic Greek Salad
Spinach, Tomato and Mushroom Salad
Tuscan-Style Salad with Green Olives and Roasted Peppers
Sugar Snap Pea and Radish Salad
Moroccan Carrot Salad
Watermelon Feta and Mint Salad
Blood Orange Salad with Lemon Vinaigrette
Panzanella with Cucumbers and Cherry Tomatoes
Kale with Pine Nuts and Raisins
Brussels Sprouts and Chickpea Salad
Fattoush
Sides & Snacks
Braised Green Beans with Mint and Feta
Porcini Mushroom Risotto with Peas
Sweet and Savory Basmati Rice Salad
Simple Lebanese Rice
Tabbouleh
Cauliflower Couscous
Lebanese Potatoes
Roasted Vegetables with Garlic and Thyme
Feta Dill Dip
Fruit, Nut and Seed Bars
Easy Creamy Hummus
Meat
Mediterranean Stuffed Chicken
Chicken, Peppers and Red Onion Kebabs
Braised Chicken Breasts with Bulgur Pilaf
Herb Roasted Lamb Chops
Braised Lamb Shanks
Sirloin Ribbons
Roasted Garlic Dijon Pork Loin
Pork Chops with Vegetable Medley
Paella Valenciana
Fish & Seafood
Lemon Garlic Baked Cod
Herb Roasted Sea Bass
Baked Snapper with Tomatoes and Olives
Lemon-Herb Salmon with Sicilian Caponata
Baked Lump Crab Cakes
Baked Tuna Steaks with Garlic Aioli
Pasta
Hearty Lasagna with Lentils and Zucchini
Whole Grain Lasagna with Eggplant and Olives
Pasta Primavera
Tuscan Baked Ziti
Vegetarian
Moroccan Root Vegetable Tagine
Turkish Stuffed Eggplant
Greek Hand Pies
Chickpea, Zucchini and Tomatoes with Pesto
Garlic and Herb Lentil Salad
Desserts
Berries and Honey Ginger Yogurt
Yogurt Panna Cotta with Honey
Dates with Yogurt, Citrus and Honey
Strawberry Granita
Strawberry Topped Almond Cake
Apple Granola and Yogurt Mini Trifle
Jeweled Fruit en Papillote
Fruit Cup Chia Pudding
Dried Figs with Ricotta and Walnuts
Cherry Clafoutis
Turkish Yogurt Cake

BONUS: 21 Day Mediterranean Diet Weight Loss Plan

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
 Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21

Disclaimer
 Introduction

What Is The Mediterranean Diet?

The Mediterranean Diet is a traditional way of eating which has been
practiced in Mediterranean regions for thousands of years. It‘s a diet
based on a wide variety of fresh, whole foods that keep blood sugar and
cholesterol levels in check. Today, many nutritionists recommend that
people follow a Mediterranean diet to lose weight and improve their
health.
The Mediterranean Diet is based on the pre-industrial lifestyle followed by
the people in the Mediterranean region, including Greece, Italy, Portugal
and Spain, and neighbouring countries. With globalization came a rise in
refined and fast food for convenience which led to a shift in diet away
from wholesome food sources rich in vitamins and minerals to a diet filled
with processed fats and high amounts of sugar. This dietary change has
led to many suffering from various health ailments and obesity. Many
people are switching to a Mediterranean diet and are enjoying better
health and quality of life.
The Mediterranean Diet is an eating plan that focuses on fresh, whole
foods. It is a traditional diet that emphasizes the intake of vegetables,
fruits, whole grains, beans, nuts, legumes, and olive oil. It also allows for
meals with fish, poultry, and moderate amounts of red meat. It is low in
fat and high in fiber and ensures a good source of vitamins, minerals, and
antioxidants. The goal of the Mediterranean Diet is to eat more whole
foods that are fresh or minimally processed. This dietary pattern is best
known as a healthy eating option that helps keep blood sugar and
cholesterol levels under control, which makes it a healthy weight loss
diet.
The success of the Mediterranean Diet is due to its ease, as many meals
can be prepared within 30 mins and high content of whole foods and
healthy fats which keep you feeling fuller for longer. In this book, you will
find many Mediterranean-inspired recipes to choose from that are easy to
make and can be enjoyed with family and friends. As a bonus, you will
also find a 21-day meal plan to get you started with your weight loss
journey for the long term.
People are starting to realize that the Mediterranean Diet is not just about
good food, but it‘s about better health. Eating real food with little to no
added sugar or processed food along with regular exercise and
maintaining good relationships is key to a happy and healthier life.
Benefits of the Mediterranean Diet

Weight loss
Lowers cholesterol
Lowers blood pressure
Reduces risk of heart disease
Reduces risk of a stroke
Prevents or maNage Type 2 diabetes
Protects against some cancers
Encourages exercise and a balanced healthy lifestyle

What To Eat & Not To Eat Whilst On The

Mediterranean Diet
The Mediterranean diet does not involve fasting or restrictive eating. You
can enjoy many of your favourite meals by switching to whole foods and
adjusting your portions to include more plant-based foods. The
Mediterranean diet helps to reduce the levels of ‘poor’ cholesterol and the
risk of cardiovascular disease, including strokes and heart attacks. It also
aims to reduce obesity. Adding spices and herbs to your dishes is a great
way to add more colour and flavour as well as an added antioxidant
boost.
The ancient Mediterranean diet could be the most effective diet for health
and weight loss. The benefits are found in the classic, delicious staples of
the Mediterranean diet. Olive oil contains healthy monounsaturated fats.
Studies have found that eating olive oil instead of foods rich in
saturated fat greatly increases the amount of energy the body uses at
rest, and even when sitting or sleeping, you will be burning more calories.
Greek yogurt can relieve hunger, improve feelings of fullness, regulate
blood sugar levels, minimize cravings, and avoid overeating, as it has
substantially more protein per ounce than virtually every other ready-to-
eat food. Including micronutrients - vitamins, minerals, antioxidants, and
phytochemicals - is key to weight loss. The micronutrients in vegetables
revive your metabolism and fuel your body with energy. To lose weight,
you need to have both soluble and insoluble fiber, and no other single
food has more than beans of both these types. A typical Western diet
does not include enough omega-3 fatty acids that are important for
metabolism, sensitivity to blood sugar, and any other factor that affects
the ability of our bodies to burn fat. Decreasing how much processed
food you eat whilst eating more omega-3 rich fish and seafood will help
bring the right balance of fatty acids into your body.
If you are looking to lose weight, here are macros on the Mediterranean
diet plan:

50% Carbohydrates derived from vegetables, nuts, legumes, and

whole grains
35% Healthy oils, nuts, seeds, and fish fats
15% Protein from legumes, fish, nuts, milk, poultry, and eggs

It is more important that you apply the principles of the Mediterranean

diet plan in a way that is realistic for your lifestyle and current level of
health, rather than trying to follow a strict set of rules that you won’t keep
up with for long. There are a few limits to the Mediterranean diet. The
focus is to develop a healthy lifestyle that you can enjoy and stick with in
the long run.
Healthy Foods To Eat On The Mediterranean Diet

Seafood & Fish: Tuna, Anchovies, Sardines, Mackerel, Herring,

Salmon, Trout, Cod, Barramundi, Sea Bass, Shrimp, Crab, Oysters,
Mussels, Clams
Vegetables: Tomato, Kale, Spinach, Arugula, Collard greens, Swiss
chard, Celery, Broccoli, Cauliflower, Carrots, Brussel sprouts,
Cucumbers, Green Beans, Eggplant, Zucchini, Squash, Onions,
Scallions, Shallots, Garlic, Bell pepper, Mushrooms, Artichokes,
Cabbage, Fennel, Leeks, Asparagus, Potatoes, Sweet potatoes,
Turnips, Yams, Beets
Fruits: Apples, Pears, Bananas, Oranges, Clementine, Lemons,
Limes, Grapefruit, Grapes, Dates, Figs, Cantaloupe, Melon,
Peaches, Apricots, Plums, Pomegranate, Strawberries, Blueberries,
Raspberries, Blackberries, Cherries, Avocados
Nuts & Seeds: Almonds, Walnuts, Macadamia nuts, Hazelnuts,
Cashews, Pistachios, Pine nuts, Sesame seeds, Sunflower seeds,
Pumpkin seeds
Legumes: Beans, Peas, Lentils, Chickpeas
Whole-grains: Oats, Brown Rice, Barley, Bulgur, Buckwheat, Corn,
Whole Grain Bread, Pita Bread, Pasta, Couscous, Quinoa
Meat: Chicken, Duck, Turkey
Diary: Cheese, Greek Yogurt, Eggs, Milk
Fats: (Extra Virgin) Olive Oil, Avocado Oil
Other: Olives, Honey, Wine

Unhealthy Foods To Avoid On The Mediterranean Diet

No processed meats
Avoid Sugar, use natural sweeteners
White Rice
Butter, use olive oil
Sesame oil
Pam oil
Limit consumption of beef, pork, or lamb
Hard liquor
Ice cream
Red wine - limit to one or two glasses a day
Breakfast
 MARKET VEGETABLE QUICHE
Time: 1 hr 25 mins | Serves 6
Net carbs: 6g | Fat: 16g
Protein: 16g | Kcal: 230

INGREDIENTS
2 tbsp virgin olive oil
1 large onion, cut in half lengthwise and sliced into half circles
Salt
600 g / 21 oz lightly packed spinach
1 yellow squash or zucchini, sliced
1 tomato, seeded and chopped
1 tbsp fresh rosemary leaves
8 large eggs
285 ml / 8 ⅔ oz milk
113 g / 4 oz grated cheddar
Freshly ground black pepper

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. In a large skillet over medium heat, add 1 tbsp oil and heat until
shimmering. Add the onion, season with salt and cook, stirring
occasionally, 10 to 15 minutes or until onion is softened and lightly
browned. Arrange onions over the bottom of a deep-dish glass pie
pan. Set aside.
3. Add remaining oil to the skillet and heat until shimmering. Add the
spinach, squash and tomatoes; cook, stirring occasionally, 3 to 5
minutes or until spinach is wilted and vegetables are softened. Stir in
rosemary. Transfer vegetables to a pie pan and arrange evenly on
top of onions.
4. In a medium bowl, gently beat eggs. Mix in the milk, cheese and 1
tsp salt and 1/2 tsp pepper. Pour the mixture over the vegetables.
5. Bake for 45 minutes or until the surface is slightly brown and a knife
inserted in the center comes out clean.
6. Let quiche stand for 20 minutes to cool. To serve, slice into wedges.
 SCRAMBLED EGGS WITH
TOMATO, SPINACH AND RICOTTA
Time: 5 mins | Serves 2
Net carbs: 4g | Fat: 15g
Protein: 14g | Kcal: 209

INGREDIENTS
1 tbsp virgin olive oil
1 Roma tomato, seeded and diced
30 g / 1 oz lightly packed baby spinach
3 eggs
1 egg white
Salt
2 tbsp ricotta cheese
Freshly ground black pepper

INSTRUCTIONS
1. In a small bowl, add the eggs, egg white and a pinch of salt. Using a
fork, gently beat the eggs.
2. In a medium skillet over medium heat, add the oil and heat until
shimmering. Add the tomatoes and spinach; cook, stirring often, for 3
minutes or until the spinach is wilted.
3. Add the eggs to the spinach mixture and cook, gently folding, for 30
seconds and then add the ricotta. Continue cooking and folding the
egg mixture, until egg whites are opaque.
4. Transfer serving plates. Season to taste with salt and pepper.
 LOADED VEGGIE BAKE
Time: 1 hr 10 mins | Serves 8
Net carbs: 20g | Fat: 11
Protein: 22g | Kcal: 263

INGREDIENTS
2 tbsp virgin olive oil
2 cloves garlic, minced
100 g / 3 ½ oz sliced button mushrooms
220 g / 7 ¾ oz shredded carrots
150 g / 5 ½ oz diced bell pepper and onion mix
280 g / 2.8 oz firmly packed baby kale, torn into bite-size pieces
280 g / 10 oz frozen diced potatoes
470 g / 16 ½ oz fat-free shredded cheddar cheese
12 large eggs
480 ml / 17 oz semi-skimmed milk
Salt
Freshly ground black pepper
1 tsp fresh thyme leaves

INSTRUCTIONS
1. Preheat the oven to 190°C / 375°F.
2. Grease a baking dish with 1 tbsp oil. Set aside.
3. In a large skillet over medium heat, add oil and heat until
shimmering. Add the mushrooms, carrots and bell pepper mix; cook,
stirring occasionally, for about 5 to 7 minutes or until tender. Add the
kale and cook, tossing often, 5 minutes or until softened and liquids
are evaporated. Stir in potatoes. Transfer to the prepared baking
dish and spread evenly on the bottom of the dish. Sprinkle
vegetables with cheese.
4. In a large bowl, whisk the egg, milk, 2 tsp salt, 1/4 tsp pepper and
thyme. Pour over the vegetables.
5. Bake for 40 to 50 minutes or until the top is golden brown and a knife
inserted in the middle comes out clean. Let cool for 10 minutes
before cutting.
6. Serve immediately or cover and refrigerate individual serving pieces
for up to 5 days. Servings can also be tightly covered and frozen for
up to 3 months.
QUINOA AND FETA EGG MUFFINS
Time: 40 mins | Serves 12
Net carbs: 13g | Fat: 13g
Protein: 13g | Kcal: 225

INGREDIENTS
4 tsp virgin olive oil
25 g / 1 oz finely chopped onion
200 g / 7 oz chopped tomatoes
60 g / 2 oz baby spinach (finely chopped)
90 g / 3 oz chopped black olives
1 tbsp chopped fresh oregano
8 eggs
185 g / 6 ½ oz cooked quinoa
150 g / 5 ⅓ oz crumbled feta cheese
Salt
1⁄4 teaspoon salt

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F.
2. Grease a muffin tin with about 2 tsp oil. Set aside.
3. In a large skillet over medium heat, add 2 tsp oil and heat until
shimmering. Add the onions and cook, stirring often, 3 minutes. Add
the tomatoes and the spinach and cook, tossing, 2 minutes or until
vegetables are softened and spinach is wilted. Remove from heat.
Stir in olives and oregano. Set aside.
4. In a large bowl, whisk eggs. Stir in quinoa, feta vegetable mixture
and 1 tsp salt.
5. Pour mixture into muffin tins and bake, 30 minutes or until muffins
are golden and a knife inserted into the center of a muffin comes out
clean. Let them stand for 7 minutes to cool.
6. Serve immediately or cover tightly and refrigerate for up to 5 days.
 OVERNIGHT OATMEAL WITH
FRUIT AND YOGURT
Time: 8 hrs | Serves 1
Net carbs: 31g | Fat: 3g
Protein: 12g | Kcal: 193

INGREDIENTS
40 g / 1 ½ oz rolled (old- fashion) oats
120 ml / 4 ⅓ oz skimmed milk
140 g / 5 oz fat-free plain Greek yogurt
1 tsp chia seeds
95 g / 3 ⅓ oz blueberries
95 g / 3 ⅓ oz strawberries, cored and chopped

INSTRUCTIONS
1. In a 250ml / 8oz canning jar add oatmeal and pour in the milk. Layer
yogurt, chia seeds, blueberries and strawberries.
2. Cover and refrigerate for 8 hours or overnight.
3. Serve chilled.

Note: Overnight oats can be covered tightly and refrigerated for up to 5

days.
 MUESLI WITH APPLES AND
RAISINS
Time: 5 mins| Serves 14
Net carbs: 40g | Fat: 17g
Protein: 11g | Kcal: 334

INGREDIENTS
360 g / 12 ⅔ oz rolled (old-fashion) oats
180 g / 6 ⅓ oz walnuts, coarsely chopped
130 g / 4 ½ oz sunflower seeds
1 tbsp virgin olive oil
1⁄2 tsp Salt
1⁄4 tsp ground cinnamon
120 g / 4 ¼ oz dried apple pieces
80 g / 3 oz raisins

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F.
2. In a large bowl, combine the oats, walnuts, sunflower seeds, oil, salt
and cinnamon. On a baking sheet, spread the mixture in a thin layer.
3. Bake for 5 minutes or until fragrant and lightly golden. Let cool. Stir
in dried apples and raisins. Cover tightly and store at room
temperature for up to 2 weeks.
 BLUEBERRY YOGURT PARFAIT
Time: 5 mins | Serves 1
Net carbs: 35g | Fat: 2g
Protein: 20g | Kcal: 232

INGREDIENTS
210 g / 7 ½ oz plain fat-free Greek yogurt, divided
55 g / 2 oz blueberries
120 g / 4 ¼ oz natural granola with raisins

INSTRUCTIONS
In a serving bowl, layer half of the yogurt, the granola, the remaining
yogurt and the blueberries.
GRAB ‘N GO FRUIT SMOOTHIES
Time: 5 mins | Serves 1
Net carbs: 44g | Fat: 4g
Protein: 11g | Kcal: 246

INGREDIENTS
1 frozen banana, halved
190 g / 6 ¾ oz frozen blueberries
150 g / 5 ⅓ oz fat-free plain Greek yogurt
45 g / 1 ½ oz old-fashioned rolled oats
1 tbsp ground flax seeds
2 tsp lemon juice
1 tsp pure vanilla extract

INSTRUCTIONS
1. Add banana, blueberries, yogurt, oats, flax seeds, lemon juice,
vanilla and 80 ml / 3 oz water to a blender. Cover and blend for 1
minute.
2. Add more water, if needed, and blend until your desired consistency
is reached.
 GREEN SMOOTHIES
Time: 5 mins | Serves 1
Net carbs: 69g | Fat: 2g
Protein: 6g | Kcal: 286

INGREDIENTS
20 g / ¾ oz baby kale
1 banana
100 g / 7 oz cranberries
125 g / 4 ½ oz blueberries
3 ice cubes
250 ml / 8 ¾ oz coconut water

INSTRUCTIONS
1. Add kale, banana, cranberries, blueberries, ice cubes, and coconut
water to a blender. Cover and blend for 1 minute.
2. Add more water, if needed, and blend until your desired consistency
is reached.
 BABA GHANOUJ
Time: 2 hrs | Serves 2
Net carbs: 32g | Fat: 12g
Protein: 7g | Kcal: 240

INGREDIENTS
910 g / 2 lbs eggplant, halved lengthwise
Salt
Extra virgin olive oil
1/4 freshly squeezed lemon juice (approx.)
35 g / 1 ¼ oz tahini, stirred well
2 tbsp plain yogurt
2 cloves garlic, halved
Chopped parsley leaves

INSTRUCTIONS
1. Using a sharp knife, score the flesh deeply in a cross-hatch pattern.
Press on the eggplant to open the cuts and sprinkle with 1-1/2 tsp
salt.
2. Set aside, cut side up, for 30 minutes.
3. Preheat the oven to 205°C / 400°F.
4. Line a baking sheet with parchment.
5. Squeeze the juice from the eggplants and discard. Using a paper
towel, wipe eggplant dry. Brush cut sides completely with oil. On a
parchment-lined baking sheet, arrange eggplant cut side down.
6. Bake for 1 hour or until the eggplants collapse and the flesh-side is a
deep brown caramel color. Transfer eggplant to a colander over a
sink and let cool for 20 minutes. Using a spoon, scoop out the flesh
and let stand in the colander for 30 minutes or until room
temperature. Discard stems and skin.
7. Meanwhile using a mortar and pestle, mash garlic with a generous
pinch of salt into a paste. Transfer paste to a food processor.
8. Add the eggplant, lemon juice, tahini and yogurt; puree mixture.
9. Transfer to a bowl. Drizzle with olive oil. Serve garnished with
parsley.
 SHAKSHUKA
Time: 10 mins | Serves 6
Net carbs: 47g | Fat: 19g
Protein: 14g | Kcal: 414

INGREDIENTS
3 tbsp virgin olive oil
2 green bell peppers, cored, seeded and chopped
1 large yellow onion, chopped
2 cloves garlic, finely chopped
1 tsp ground coriander
1 tsp paprika
1⁄2 tsp ground cumin
Pinch red pepper flakes
Salt
6 tomatoes, chopped
110g / 4 oz tomato sauce
1 tsp sugar
6 large eggs
60 g / 2 oz chopped fresh parsley leaves
60 g / 2 oz chopped fresh mint leaves
6 slices thick crusty bread warmed

INSTRUCTIONS
1. In a large heavy-bottom skillet over medium heat, add the oil and
heat until shimmering.
2. Add the bell pepper and onion; cook, stirring often, 5 to 7 minutes or
until the vegetables are softened. Add the garlic, coriander, paprika,
cumin, pepper flakes and a pinch of salt; cook, stirring, 1 minute or
until the garlic is fragrant.
3. Add the tomatoes, tomato sauce and sugar; cook, stirring
occasionally, 10 minutes or until the mixture starts to reduce and
thicken.
4. Using the back of a spoon, make 6 indentations, spaced apart, in the
tomato mixture. Carefully crack an egg into each indentation.
5. Reduce the heat to medium-low and cook, covered, until the egg
whites are opaque and eggs are done to your liking. Sprinkle with
parsley and mint. Season to taste with salt and
6. pepper.
7. Ladle eggs and sauce onto individual serving plates. Serve with
warm crusty bread.
7. Salads
 CLASSIC GREEK SALAD
Time: 20 mins | Serves 4
Net carbs: 23g | Fat: 24g
Protein: 18g | Kcal: 323

INGREDIENTS
70 ml / 2 ½ oz red wine vinegar
1 lemon, zest and juice
1 tsp dried oregano
1 tsp honey
Salt
Freshly ground black pepper
55 ml / 2 ½ oz extra-virgin olive oil
5 Persian cucumbers, halved lengthwise and cut crosswise into
slices
12 small Roma tomatoes, cut into chunks
180 g / 6 ⅓ oz pitted black olives, halved
1 small red onion, chopped
115 g / 4 oz feta cheese cubes packed in brine

INSTRUCTIONS
1. In a large bowl, whisk the vinegar, lemon zest, lemon juice, oregano,
honey, 1 tsp salt and ¼ tsp pepper. Slowly whisk in the olive oil until
emulsified.
2. Add the cucumbers, tomatoes, olives and red onion to the
vinaigrette; tossing to combine.
3. Let stand for 15 minutes to meld flavors.
4. Spoon salad onto serving plates and serve sprinkled with feta cubes.
 SPINACH, TOMATO AND
MUSHROOM SALAD
Time: 5 mins | Serves 2
Net carbs: 12g | Fat: 21g
Protein: 7g | Kcal: 258

INGREDIENTS
240 g / 8.5 oz spinach
150 g / 5 ¼ oz cherry tomatoes, halved
225 g / 8 oz cremini mushrooms, sliced
1/4 small red onion, sliced
3 tbsp virgin olive oil
1 tbsp lemon juice
Salt
Freshly ground black pepper

INSTRUCTIONS
1. Arrange spinach in 2 salad bowls. Top each with ½ of the tomatoes,
mushrooms and onions.
2. In a small jar with a cover, add oil and lemon juice.
3. Season with salt and pepper. Cover the jar and shake vigorously to
combine. Drizzle vinaigrette over salads.
 TUSCAN-STYLE SALAD WITH
GREEN OLIVES AND ROASTED
PEPPERS
Time: 50 mins | Serves 6
Net carbs: 42g | Fat: 22g
Protein: 7g | Kcal: 398

INGREDIENTS
1 red bell pepper
1 yellow bell pepper
150 g / 1 lb Italian bread
140 ml / 5 ⅓ oz extra-virgin olive oil
285 ml / 30 oz cider vinegar
1 small red onion, quartered and thinly sliced
3 tbsp sliced green olives
1 tbsp minced fresh oregano leaves
Salt
Freshly ground black pepper

INSTRUCTIONS
1. Preheat the oven to 245°C / 475°F.
2. Line a baking sheet with foil and spray with nonstick cooking spray.
Arrange peppers on their side.
3. Bake, turning once, 40 minutes or until peppers are charred,
softened and slightly collapsed.
4. Transfer peppers to a paper bag and seal the bag tightly. Set aside
for 15 minutes. Meanwhile, remove crusts from the bread. Discard
crusts or save for another use. Cut
5. bread into cubes.
6. Transfer peppers to a cutting board. Remove the stem. Cut peppers
in half and remove the seeds and ribs. Cut peppers into wide slices.
7. In a large bowl, combine roasted peppers and bread cubes. Set
aside.
8. In a medium bowl, whisk together oil, vinegar, onions, olives and
oregano. Season with salt and pepper. Pour dressing over bread and
pepper mixture, tossing well. Let stand for 10 minutes. Serve
immediately or cover tightly and set aside for up to 2 hours.
 SUGAR SNAP PEA AND RADISH
SALAD
Time: 15 mins | Serves 4
Net carbs: 9g | Fat: 8g
Protein: 4g | Kcal: 120

INGREDIENTS
340 g / 3⁄4 lb sugar snap peas trimmed, strung, cut in half diagonally
Salt
5 tsp extra-virgin olive oil
2 tsp fresh lemon juice
1⁄2 tsp white wine vinegar
½ tsp ground sumac, divided
85 g / 3 oz radishes, trimmed and thinly sliced
55 g / 2 oz crumbled feta cheese
Freshly ground black pepper
1 tbsp coarsely chopped fresh mint

INSTRUCTIONS
1. Fill a large bowl with ice water; set aside.
2. In a stockpot over medium-high heat, add 1.7 L water and 1 tsp salt;
heat until boiling.
3. Add peas and cook, 2 minutes or until crisp-tender. Drain and
immediately transfer to a bowl with ice water. Let cool, refreshing the
cold water as needed. Transfer to a clean kitchen towel and pat dry.
4. In a small bowl, whisk oil 1-1/2 tsp lemon juice, vinegar and 1/4 tsp
sumac.
5. In a large bowl, combine peas, radishes and cheese. Add dressing
and toss to coat. Season with salt, pepper and remaining sumac.
Drizzle with remaining lemon juice, if desired.
6. Serve garnished with mint.
 MOROCCAN CARROT SALAD
Time: 5 mins | Serves 4
Net carbs: 17g | Fat: 21g
Protein: 5g | Kcal: 262

INGREDIENTS
2 tsp dry harissa
2 tbsp lemon juice
5 tsp extra-virgin olive oil
Salt
Freshly ground black
pepper
340 g / 3⁄4 lb carrots, coarsely shredded
80 g / 3 oz raisins
45 g / 1 ½ oz loosely packed parsley leaves
50 g / 1 ¾ oz crumbled feta

INSTRUCTIONS
1. In a large bowl, whisk the harissa with the lemon juice. Gradually
whisk in the oil. Season with salt and pepper.
2. Add the carrots and raisins to the dressing, tossing well to coat in the
dressing.
3. Gently toss in the parsley and feta. Refrigerate until ready to serve or
serve immediately.
 WATERMELON FETA AND MINT
SALAD
Time: 5 mins | Serves 2
Net carbs: 12g | Fat: 4g
Protein: 4g | Kcal: 96

INGREDIENTS
300 g / 10 ½ oz watermelon balls
7 g / ¼ oz crumbled feta cheese
2 tbsp fresh mint leaves

INSTRUCTIONS
In a shallow bowl, gently toss watermelon balls with chopped mint and
crumbled feta.
 BLOOD ORANGE SALAD WITH
LEMON VINAIGRETTE
Time: 5 mins | Serves 2
Net carbs: 12g | Fat: 4g
Protein: 4g | Kcal: 96

INGREDIENTS
1⁄4 small red onion, very thinly sliced
60 ml / 2 oz rice wine vinegar
Sea salt
Freshly ground pepper
4 blood oranges
85 g / 3 oz lightly packed arugula
2 tbsp extra virgin olive oil
2 tsp lemon juice
1 tbsp finely chopped mint leaves

INSTRUCTIONS
1. In a small bowl, add the red onion and vinegar, tossing well. Season
with salt and pepper. Let stand for 15 minutes or until onions are
softened. Drain.
2. Meanwhile, peel the oranges, removing the white pith. Using a sharp
knife, thinly slice the oranges crosswise. Remove any seeds.
3. Arrange arugula on serving plates. Arrange the orange slices on the
arugula. Scatter with red onions.
4. In a small jar with a cover, add the olive oil, lemon juice and mint.
Cover the jar and shake vigorously until combined. Drizzle
vinaigrette over the salad. Season to taste with salt and pepper.
PANZANELLA WITH CUCUMBERS
AND CHERRY TOMATOES
Time: 25 mins | Serves 6
Net carbs: 53g | Fat: 26g
Protein: 11g | Kcal: 484

INGREDIENTS
900 g / 2 lbs tomatoes, cut into pieces
2 cucumbers, peeled and seeded, cut into pieces
Salt
455 g / 1 lb sourdough bread, crusts removed and cut into cubes
190 ml / 6 ¾ oz extra-virgin olive oil, divided
1 shallot, minced
2 cloves garlic, minced
1/2 tsp Dijon mustard
2 tbsp white wine vinegar
10 g / ⅓ oz lightly packed basil leaves, coarsely chopped
Freshly ground black pepper

INSTRUCTIONS
1. Preheat the oven to 190°C / 375°F.
2. Place tomatoes and cucumbers in a colander set over a bowl.
Sprinkle with salt, tossing to combine. Let drain for about 15 to 30
minutes. Discard all but 70 ml of juice and set aside.
3. In a large bowl, add bread cubes and 2 tbsp oil, tossing to coat the
bread. Transfer bread to a baking sheet. Bake for 15 to 20 minutes
or until crisp but not browned. Let cool.
4. In the bowl with the juice, add shallot, garlic, mustard and vinegar.
Whisking constantly, drizzling in the remaining oil. Season to taste
with salt and pepper.
5. In a large bowl, combine tomato and cucumber mixture, bread cubes
and basil. Drizzle in vinaigrette, tossing to coat. Let stand 30
minutes, tossing occasionally, until dressing is absorbed and flavors
are melded.
 KALE WITH PINE NUTS AND
RAISINS
Time: 10 mins | Serves 6
Net carbs: 28g | Fat: 10g
Protein: 7g | Kcal: 209

INGREDIENTS
40 g / 1 ½ oz golden raisins
70 ml / 2 ½ oz hot water
2 tbsp pine nuts
3 tbsp virgin olive oil
1.4 kg / 3 lbs baby kale, stemmed
1 small red onion, thinly sliced
70 ml / 2 ½ oz balsamic vinegar
1 tsp lightly packed brown sugar
Salt

INSTRUCTIONS
1. In a small bowl, add raisins and cover with hot water.
2. In a Dutch pot over medium heat, add the pine nuts and toast,
stirring often, 5 minutes or until golden. Transfer to a plate and set
aside. Increase heat to high. Add 1 tbsp oil to the
3. same Dutch pot and heat until shimmering. Add kale, in small
batches and cook, stirring, until slightly softened before adding the
next batch. Cook, stirring, 1 minute or until kale is evenly wilted and
glossy.
4. Using tongs, transfer kale to a colander in a sink. Press down on
kale to release any liquids.
5. Using paper towels, wipe out the Dutch pot and reduce heat to
medium. Add remaining oil and cook until shimmering. Add the red
onion and cook, stirring, 3 to 5 minutes or until softened. Drain
raisins and add to shallots. Stir in vinegar and sugar; cook, stirring, 2
minutes or until a syrup. Add spinach and toss to coat. Season to
taste with salt.
6. Serve garnished with toasted pine nuts.
 BRUSSELS SPROUTS AND
CHICKPEA SALAD
Time: 30 mins | Serves 3
Net carbs: 42g | Fat: 27g
Protein: 19g | Kcal: 455

INGREDIENTS
13 g / ½ oz thinly sliced red onion
340 g / 12 oz Brussels sprouts, cleaned and halved
440 g / 15 ½ oz chickpeas, drained and rinsed
3 tbsp virgin olive oil, divided
1 lemon
Freshly ground black pepper
55 g / 2 oz sun-dried tomatoes, thinly sliced
2 tbsp chopped parsley leaves
115 g / 4 oz crumbled feta cheese
Salt

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. In a small bowl of cold water, soak the onion for 10 minutes. Drain
and set aside.
3. Grate 2 tsp of the lemon zest and set aside. Squeeze 1-1/2 tbsp
juice from the lemon and set aside.
4. In a large bowl, add the Brussels sprouts, chickpeas, oil, lemon zest
and ½ tsp pepper, stirring well. On a foil-lined baking sheet, spread
the Brussels sprout mixture and roast, tossing once, 15 minutes or
until the Brussels sprouts are nicely browned and crisp-tender. Let
cool.
5. In a large serving bowl, add the tomatoes, parsley, feta cheese,
Brussels sprout and chickpea mixture. Drizzle with the remaining oil
and lemon juice, tossing well to coat.
6. Season to taste with salt and pepper. Serve warm.
 FATTOUSH
Time: 30 mins | Serves 6-8
Net carbs: 16g | Fat: 7g
Protein: 3g | Kcal: 129

INGREDIENTS
2 pitas, split
3 tbsp extra-virgin olive oil, divided
1 1⁄4 tsp ground sumac, divided
70 ml / 2 ½ oz lemon juice salt
Freshly ground black pepper
1 large head of romaine lettuce, coarsely chopped
2 large tomatoes diced
1 large cucumber, peeled, seeded and diced
1⁄2 thinly sliced red onion
30 g / 1 oz chopped fresh mint

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F.
2. Arrange pita halves cut-side up on a baking sheet. Brush with 1 tbsp
oil. Sprinkle with 1 tsp sumac. Bake, 15 minutes or until pitas are
golden and crisp. Let cool. Break into bite-size pieces.
3. In a large bowl, combine the lettuce, tomatoes, cucumbers, onion,
mint, the remaining sumac and the pita pieces.
4. In a small bowl, whisk juice, salt, pepper. Slowly whisk in the
remaining oil. Drizzle over lettuce mixture, tossing to coat.
5. Let stand for 15 minutes. Season to taste with salt and pepper.
Tossing again before serving.
5. Sides & Snacks
 BRAISED GREEN BEANS WITH
MINT AND FETA
Time: 50 mins | Serves 6
Net carbs: 17g | Fat: 10g
Protein: 5g | Kcal: 168

INGREDIENTS
3 tbsp virgin olive oil
1 onion, finely chopped
4 cloves garlic, minced
2 tsps dried oregano
Pinch of red chile flakes
455 g / 1 lb green beans, trimmed and cut pieces
1/2 tsp baking soda
285 ml / 10 oz water
410 g / 14 ½ oz diced tomatoes, with juice
1 tbsp tomato paste
1 tsp salt
1/4 tsp freshly ground black pepper
2 tbsp chopped fresh mint
Red wine vinegar
55 g / 2 oz crumbled feta cheese

INSTRUCTIONS
1. Preheat the oven to 135ºC / 275ºF with an oven rack in the lower
third.
2. In a Dutch pot over medium heat, add the oil and heat until
shimmering. Add onion and cook, stirring often, 3 minutes or until
softened. Add garlic, oregano and chili flakes; cook, stirring, 1 minute
or until fragrant.
3. Stir in water, baking soda and green beans; cook until simmering.
Reduce heat to medium-low and cook, stirring occasionally, for 10
minutes. Stir in tomatoes with juice, tomato paste, salt and pepper.
4. Cover pot and bake, 45 minutes or until beans are tender and sauce
is slightly thickened.
5. Add mint and stir in vinegar to taste. Serve sprinkled with feta.
 PORCINI MUSHROOM RISOTTO
WITH PEAS
Time: 40 mins | Serves 4
Net carbs: 35g | Fat: 5g
Protein: 7g | Kcal: 221

INGREDIENTS
570 ml / 20 oz reduced-sodium chicken broth
1 tbsp virgin olive oil
40 g / 1 ½ oz chopped shallots
1 clove garlic, minced
50 g / 1 ¾ oz arborio rice
Salt
2 tsp porcini mushroom powder
140 ml / 5 oz dry white wine
170 g / 6 oz frozen peas, thawed
55 g / 2 oz grated low-fat parmesan cheese
Freshly ground black pepper

INSTRUCTIONS
1. In a medium saucepan over medium heat, add broth and heat until
simmering. Reduce heat to low and keep broth steaming but not
simmering.
2. In a Dutch pot over medium heat add oil and heat until shimmering.
Add the shallots and cook, stirring, 2 minutes or until softened. Add
the garlic and cook, stirring, 1 minute or until fragrant.
3. Add rice and 1 tsp salt; cook, stirring, 3 minutes or until rice is coated
and turning opaque. Stir in broth and wine; cook, stirring frequently,
25 to 30 minutes or until rice is creamy and al dente and most of the
liquid is absorbed. Stir in peas during the last 5 minutes of cooking.
4. Remove from the heat and stir in cheese.
5. Season to taste with salt and pepper. Serve.
 SWEET AND SAVORY BASMATI
RICE SALAD
Time: 45 mins | Serves 8
Net carbs: 36g | Fat: 12g
Protein: 4g | Kcal: 256

INGREDIENTS
200 g / 7 oz basmati rice
Salt
80 g / 3 oz slivered almonds
110 g / 4 oz chopped dates
4 green onions, thinly sliced
33 g / 1 oz chopped fresh parsley leaves
2-1/2 tbsp lemon juice
1 tsp grated orange zest plus 2 tbsp juice from
1 orange
1/2 tsp ground cinnamon
Freshly ground black pepper
70 ml / 2 ½ oz extra virgin olive oil

INSTRUCTIONS
1. In a medium skillet over medium heat, add rice and cook, stirring
often, 7 minutes or until fragrant and grains are just turning opaque.
2. Bring a large pot of water to a boil. Stir in 2 tsp salt and the rice;
cook, uncovered, 9 to 11 minutes or until rice is tender. Drain rice,
transfer the rice to a baking sheet and spread out
3. The rice. Let stand, 20 minutes or until cooled completely.
4. Meanwhile, in the medium skillet over medium heat, add the
almonds and cook, shaking, 3 minutes or until fragrant and lightly
toasted. Set aside to cool.
5. Transfer rice to a large serving bowl. Stir in dates, onions and
parsley.
6. In a medium bowl, whisk together lemon juice, 2 tbsp orange juice, 1
tsp orange zest, cinnamon and 1/4 tsp pepper. Slowly whisk in oil.
Season with salt and pepper to taste.
7. Drizzle over the rice mixture and toss to combine. Let stand for 20
minutes. Serve.
 SIMPLE LEBANESE RICE
Time: 35 mins | Serves 6
Net carbs: 77g | Fat: 7g
Protein: 49g | Kcal: 415

INGREDIENTS
400 g / 14 oz long-grain rice, rinsed and drained
140 g / 5 oz broken vermicelli pasta
2 tbsp virgin olive oil
Salt
70 g / 2 ½ oz toasted pine nuts (optional)

INSTRUCTIONS
1. In a medium bowl, add the rice and cover it with water. Let stand for
15 minutes; drain.
2. In a medium, heavy-bottom saucepan over medium-high heat, add
the oil and heat until shimmering. Add the vermicelli and cook,
stirring, 2 minutes or until golden brown. Add the rice, stirring, 2
minutes or until rice is coated in oil. Season with salt. Stir in 850 ml
of water. Bring to a boil.
3. Reduce heat to low, cover and cook, 15 minutes or until rice is al
dente and water is absorbed. Remove from heat, cover and let stand
for 5 minutes.
4. Remove cover and fluff rice with a fork. Spoon rice into a serving
bowl. Serve garnished with toasted pine nuts, if using.
 TABBOULEH
Time: 3 hrs 35 mins | Serves 4
Net carbs: 18g | Fat: 15g
Protein: 5g | Kcal: 202

INGREDIENTS
35 g / 1 ¼ oz fine bulgur wheat
225 g / ½ lb tomatoes, finely chopped
1 bunch green onions, thinly sliced
180 g / 6 ⅓ oz chopped fresh flat-leaf parsley
10 g / ⅓ oz chopped fresh mint
1 clove garlic, minced
2 lemons, juice of
Salt
3 tbsp extra virgin olive oil
1 large head of romaine lettuce, coarsely chopped

INSTRUCTIONS
1. In a medium bowl, add the bulgur and cover it with water. Let stand
for 20 minutes or until slightly softened. Using a fine-mesh strainer
lined with cheesecloth, drain bulgur, pressing down to squeeze out
water.
2. Transfer bulgur to a large bowl. Add the tomatoes, onions, parsley,
mint, garlic and juice tossing to combine. Season to taste with salt.
Cover and refrigerate for 2 to 3 hours or until the bulgur absorbs
more liquids and swells.
3. Drizzle in the olive oil, tossing well. Season to taste with salt. Add the
lettuce, tossing to coat. Let stand for 15 minutes. Serve.
 CAULIFLOWER COUSCOUS
Time: 10 mins | Serves 4
Net carbs: 66g | Fat: 11g
Protein: 11g | Kcal: 202

INGREDIENTS
170 g / 6 oz couscous
3 tbsp virgin olive oil
70 g / 2 ½ oz cauliflower florets
1 shallot, sliced
Salt
Freshly ground black pepper
40 g / 1 ½ oz chopped dates
Pinch cinnamon
30 g / 1 oz firmly packed chopped parsley
1 tbsp red wine vinegar

INSTRUCTIONS
1. Cook couscous according to the package directions. Drain and rinse
with cold water. Transfer to a large bowl and toss with 1 tbsp olive
oil.
2. In a large skillet, add remaining oil and heat until shimmering. Add
cauliflower and shallots; cook, stirring often, 6 minutes. Season with
salt and pepper. Stir in dates and cinnamon and cook, stirring often,
2 minutes or until cauliflower is crisp-tender and flavors are melded.
3. Stir cauliflower mixture, parsley and vinegar into couscous.
4. Season to taste with salt and pepper. Serve.
 LEBANESE POTATOES
Time: 20 mins | Serves 4
Net carbs: 33g | Fat: 11g
Protein: 4g | Kcal: 237

INGREDIENTS
680 g / 1 ½ lbs red potatoes, scrubbed and cut into chunks
3 tbsp olive oil
2 tbsp minced garlic
8 ½ g / ⅓ oz minced cilantro
1 ¾ tbsp paprika
1 tsp cayenne
Salt
2 tbsp minced parsley
2 tbsp fresh lemon juice

INSTRUCTIONS
1. Rinse potatoes in cold water until water runs clear. Bring a pot of
salted water to a boil. Add potatoes and boil for 5 minutes or until
they begin to soften and become slightly translucent. Drain and let
completely air dry completely on paper towels.
2. In a saucepan, add 2 tbsp oil and garlic; cook over medium-low heat,
covered, 3 minutes or until softened and pale gold. Add the cilantro
and cook, stirring, 1 to 2 minutes or until wilted. Transfer sauce to a
large bowl and set aside.
3. In a large skillet over medium heat, add remaining oil and heat until
shimmering. Add the potatoes and cook, flipping occasionally (do not
stir), 5 to 7 minutes or until browned and crispy on all sides.
4. Transfer potatoes to the bowl of sauce. Sprinkle it with paprika and
cayenne. Season with salt and toss gently. Transfer mixture to a
serving bowl. Garnish with parsley. Serve drizzled with lemon juice.
Serve warm.
 ROASTED VEGETABLES WITH
GARLIC AND THYME
Time: 1 hr 30 mins | Serves 8
Net carbs: 22g | Fat: 6g
Protein: 5g | Kcal: 146

INGREDIENTS
3 tbsp olive oil
4 medium red beets
680 g / 1 1⁄2 lbs carrots, peeled and cut into thick rounds
680 g / 1 1⁄2 lbs Brussels sprouts, trimmed and halved lengthwise
8 large cloves garlic, unpeeled
1 tbsp chopped fresh thyme
Salt
Freshly ground black pepper

INSTRUCTIONS
1. Preheat the oven to 190°C / 375°F.
2. Cut greens from beets. Do not cut the root end. Scrub beets well.
3. Brush beets all over with 1 tbsp oil. Arrange the beets in a square
glass baking dish and cover them with foil. Roast 30 minutes.
4. Meanwhile, arrange the carrots, Brussels sprouts and garlic in a
large glass baking dish. Toss with the remaining oil, 3/4 tsp salt and
1/4 tsp pepper.
5. Keep the beets in the oven. Add the carrot mixture to the oven and
roast, stirring occasionally, 60 minutes or until vegetables are fork-
tender.
6. Transfer the beets to a cutting board. Let cool.
7. Stir the thyme into the carrot mixture and continue roasting for
another 10 minutes.
8. When the beets are cool enough to handle, peel and cut them into
chunks. Transfer beets to a serving bowl.
9. Add the carrot mixture to the beets, tossing well. Season to taste
with salt and pepper. Serve.
 FETA DILL DIP
Time: 30 mins | Serves 2
Net carbs: 3g | Fat: 2g
Protein: 1g | Kcal: 28

INGREDIENTS
245 g / 8 ½ oz plain full-fat Greek yogurt
85 g / 3 oz feta cheese
1 medium clove garlic, halved
1 tbsp fresh lemon juice
2 tbsp chopped dill
1 ½ tsp grated lemon zest
Salt
Freshly ground black pepper

INSTRUCTIONS
In a food processor, add the yogurt, cheese, garlic, lemon juice, lemon
zest and dill. Process until almost smooth. Season to taste with salt
and pepper. Let stand for 30 minutes. Serve.
 FRUIT, NUT AND SEED BARS
Time: 30 mins | Serves 18
Net carbs: 31g | Fat: 10g
Protein: 4g | Kcal: 217

INGREDIENTS
180 g / 6 ⅓ oz old-fashioned rolled oats
150 g / 5 ⅓ oz nuts (for example almonds, pecans, walnuts or
pistachios)
200 g / 7 oz dried fruits, (for example cranberries, cherries, raisins or
dates)
170 g / 6 oz honey
1/4 tsp salt
70 g / 2.5 oz unsweetened shredded coconut
65 g / 2 ⅓ oz seeds (for example pumpkin, sunflower, sesame or
flax)
1 tbsp butter

INSTRUCTIONS
1. Preheat the oven to 220°C / 425°F.
2. Arrange oats and nuts on a rimmed baking sheet. Bake for 7 minutes
or until nicely toasted. Let cool slightly.
3. Transfer mixture to a food processor. Add dried fruits, honey and
salt; pulse to combine, leaving some pieces coarsely chopped. Add
coconut and seed; pulsing to combine.
4. Spray a baking pan with nonstick cooking spray. Line the pan with
foil and coat with butter. Press mixture firmly into the pan.
5. Bake for 20 minutes or until browned and firm. Cool completely.
6. Using the edges of the foil, remove bars from the pan. Using a
serrated knife, cut into bars.
7. Bars can be stored in an airtight container, separated by parchment
paper, for up to 2 weeks
 EASY CREAMY HUMMUS
Time: 35 mins | Serves 8
Net carbs: 32g | Fat: 13g
Protein: 11g | Kcal: 266

INGREDIENTS
255 g / 9 oz dried chickpeas, rinsed and drained
1 tsp baking soda
2 L water
70 ml fresh lemon juice
60 g / 2 oz tahini
3 tbsp extra virgin olive oil
1 clove garlic, minced
1/2 tsp ground cumin
3 tbsp water
Salt
Ground paprika

INSTRUCTIONS
1. In a large bowl, combine chickpeas and water. Let stand at room
temperature for 8 hours or overnight. Drain and rinse.
2. In a large stockpot over high heat, add the chickpeas and baking
soda; cook, stirring, 3 minutes. Add the water and heat until boiling.
Reduce heat to simmer and cook, skimming off any foam or skins,
10 to 40 minutes or until tender, checking doneness every 5 minutes
after the first 10 minutes. Drain and rinse.
3. In a food processor, add the tahini and lemon juice; process,
scraping down the sides, for 90 seconds or until creamy. Add 2 tbsp
oil, garlic, cumin and 1/2 tsp salt; process, scraping the sides, 1
minute or until blended.
4. Add half of the chickpeas and process, scraping the sides, for 1
minute. Add the remaining chickpeas and process, scraping the
sides, 2 minutes or until smooth. Add water, 1 tbsp at a time, and
process until desired consistency.
5. Transfer to a serving bowl. Season to taste with salt. Using the back
of a spoon, make a swirled indentation on top of the hummus and
drizzle with oil. Serve garnished with paprika.
5. Meat
 MEDITERRANEAN STUFFED
CHICKEN
Time: 35 mins | Serves 3
Net carbs: 14g | Fat: 25g
Protein: 28g | Kcal: 393

INGREDIENTS
50 g / 1 ¾ oz crumbled feta cheese
3 sun-dried tomatoes (in oil), drained and diced
3 tbsp finely chopped walnuts
4 black olives, chopped
1 lemon, zest and juice
2 tsp ground oregano
2 boneless skinless chicken breasts
8 fresh basil leaves
1 tsp extra-virgin olive oil
Salt
Freshly ground black pepper

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. In a small bowl, combine the feta cheese, tomatoes, walnuts, olives,
2 tsp lemon zest, 2 tsp lemon juice and oregano. Set aside.
3. Place 3 to 4 basil leaves on each breast, leaving space from the
edges.
4. Spoon half of the cheese mixture in the center of each breast.
5. Starting with the narrower end, roll the breast up tightly. Use 2 to 3
toothpicks to
6. secure rolls. Brush roll-ups with oil. Season with salt and pepper
7. Bake for 25 minutes or until an instant-read thermometer inserted
into the thickest part registers 75°C / 165°F and the chicken is no
longer pink inside.
 CHICKEN, PEPPERS AND RED
ONION KEBABS
Time: 45 mins | Serves 6
Net carbs: 6g | Fat: 25g
Protein: 39g | Kcal: 410

INGREDIENTS
3 large cloves garlic, crushed
3 tbsp finely chopped fresh rosemary leaves
1 ½ tbsp finely chopped fresh oregano
2 tsp salt
½ tsp freshly ground black pepper
6 tbsp olive oil
70 ml / 2 ½ oz fresh lemon juice
680 g / 1 ½ lb boneless skinless chicken breasts, cut into pieces
1 red bell pepper, cut into pieces
1 red onion, cut into wedges

INSTRUCTIONS
1. In a large bowl, combine garlic, rosemary, oregano, 1 tsp salt,
pepper, 5 tbsp oil and 3 tbsp juice. Add chicken, tossing to coat in
the marinade. Cover and refrigerate for 30 minutes or up to an hour.
2. Meanwhile, soak a wooden skewer in water for about 30 minutes.
3. Preheat the oven to 220°C / 425°F.
4. In a small bowl, combine the remaining lemon juice, oil and salt.
Thread chicken, peppers and onions onto skewers, alternating as
desired. Discard marinade.
5. Arrange skewers on a foil-lined baking sheet with a rack. Baste
skewer with lemon mixture. Bake, turning occasionally and basting
with lemon mixture, 12 minutes or until chicken is no longer pink in
the middle and vegetables are tender. Discard the remaining lemon
mixture.
 BRAISED CHICKEN BREASTS
WITH BULGUR PILAF
Time: 20 mins | Serves 4
Net carbs: 13g | Fat: 26g
Protein: 32g | Kcal: 403

INGREDIENTS
4 boneless, skinless chicken breasts
Salt
Freshly ground black pepper
100 ml / 3 ½ oz virgin olive oil
140 g / 5 oz fine-grind bulgur
180g / 10 oz cherry tomatoes, halved
90 g / 3 ¼ oz pitted black olives, halved
115 g / 4 oz feta cheese, crumbled
45 g / 1 ½ oz minced fresh parsley
1 tbsp fresh lemon juice

INSTRUCTIONS
1. Season chicken with salt and pepper. In a large skillet over medium-
high heat, add 1 tbsp oil and heat until shimmering. Cook breasts,
turning once, 8 minutes or until browned and no longer pink in the
middle. Transfer chicken to a cutting board and tent with foil.
2. Add 425 ml / 15 oz water to the skillet and cook, scraping up any
browned bits from the bottom of the pan, until the mixture begins to
boil. Stir in 2 tsp salt and bulgur. Remove from the heat. Cover and
let it stand for 5 minutes, or until bulgur is al dente.
3. Fluff bulgur with a fork. Stir in tomatoes, olives, feta, parsley, lemon
juice and 2 tbsp oil. Season to taste with salt and pepper.
4. Slice chicken across the grain. Spoon bulgur onto serving plates.
Arrange chicken on and around bulgur. Serve drizzled with
remaining oil.
 HERB ROASTED LAMB CHOPS
Time: 25 mins | Serves 4
Net carbs: 1g | Fat: 39g
Protein: 36g | Kcal: 498

INGREDIENTS
3 tbsp extra-virgin olive oil
8 lamb chops
2 cloves garlic, cut into small slices
Salt
2 tbsp fresh rosemary leaves

INSTRUCTIONS
1. Preheat the oven to 190°C / 375°F.
2. Place chops on a rack on a baking sheet. Brush chops with olive oil.
Cut 1 small, shallow slit in the top of each lamb chop. Place a sliver
of garlic in each cut. Season lamb with salt and sprinkle with
rosemary.
3. Roast chops for 20 minutes or until an instant-read thermometer
inserted in the thickest part of the chop registers 75°C / 165°F for
medium. Serve warm.
 BRAISED LAMB SHANKS

Time: 1 hr 40 mins | Serves 8

Net carbs: 7g | Fat: 35g
Protein: 44g | Kcal: 522

INGREDIENTS
4 meaty lamb shanks, trimmed
Salt
2 tsp ground cinnamon
1 tsp grated nutmeg
1 tsp ground cardamom
1 tsp freshly ground black pepper
1 tsp turmeric
Vegetable oil
4 tsp crumbled saffron
2 limes, zest and juice
1 large onion roughly chopped
1 orange, zest of
3 fresh thyme sprigs
2 bay leaves
1.7 L / 60 oz hot chicken broth or water
2 tbsp coarsely chopped parsley
2 tbsp coarsely chopped dill
 INSTRUCTIONS
1. Season shanks with salt. In a small bowl, combine cinnamon,
nutmeg, cardamom, black pepper and turmeric. Sprinkle mixture
over shanks and rub in. Wrap shanks in plastic wrap and refrigerate
for 8 hours or overnight.
2. In a large Dutch pot over medium-high heat, add 2.5 cm / ½ inch of
oil and heat until shimmering.
3. Working in batches, add lamb shanks and cook, turning frequently, 5
minutes or until browned all over. Transfer to a plate and repeat with
remaining shanks.
4. Meanwhile, in a small bowl combine saffron, lime juice and 140 ml /
5 oz warm water. Set aside.
5. Preheat the oven to 175°C / 350°F.
6. Discard all but 2 tbsp oil from the Dutch pot. Over medium heat add
onion and cook,
7. stirring often, 7 to 9 minutes or until softened and lightly browned.
Season onion with salt. Stir in the zest of 1 lime, orange zest, thyme.
Bay leaves and saffron mixture. Arrange shanks in the Dutch pot and
pour in broth. Heating until boiling. Cover pot and bake for about 1
1/2 hours or until an instant-read thermometer registers 75°C / 165°F
when inserted into the thickest part of the shank for medium and
meat is beginning to fall off the bone.
8. Transfer shanks to a large shallow dish and cover with foil. Strain
liquid through a fine-mesh sieve into a small saucepan. Discard
onions, thyme and bay leaves. Skim fat from liquids. Season to taste
with salt. Cook juices over medium heat until warmed through.
Meanwhile, remove the lamb from the bones and break it into large
chunks. Discard bones. Transfer lamb to individual wide serving
bowls. Ladle juices into bowls. Serve garnished with parsley and dill.
 SIRLOIN RIBBONS
Time: 2 hrs 35 mins | Serves 4
Net carbs: 2g | Fat: 17g
Protein: 47g | Kcal: 342

INGREDIENTS
450 g / 1 ¼ lb sirloin steak, cut into strips
3 cloves garlic, mashed
2 tsp dried oregano
2 tsp salt
½ tsp freshly ground black pepper
1 tbsp virgin olive oil
1 tbsp red wine vinegar

INSTRUCTIONS
1. In a glass baking dish, add the garlic, oregano, salt, pepper, oil and
vinegar, mixing well.
2. Add the steak strips, tossing to coat in the marinade. Cover and
refrigerate for about 2 hours.
3. Meanwhile, soak wooden skewers in water for about 30 minutes.
4. Preheat broiler with oven rack 13 cm / 5 inches from the top.
5. Weave steak onto skewers. Arrange skewers on a foil-lined baking
sheet with a rack.
6. Broil, turning once, about 3 minutes or until nicely browned.
7. Transfer skewer to plates and serve immediately.
ROASTED GARLIC DIJON PORK
LOIN
Time: 1 hr 10 mins | Serves 6-8
Net carbs: 1g | Fat: 9g
Protein: 99g | Kcal: 284

INGREDIENTS
2 ½ tbsp virgin olive oil, divided
1 pork loin roast
Salt
Freshly ground black pepper
2 tbsp minced garlic
1 tbsp crushed oregano leaves
1 tbsp Dijon mustard

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F.
2. In a large skillet over medium-high heat, add 1 tbsp oil and heat until
shimmering. Season pork with salt and pepper. Add pork to the
skillet and cook, turning occasionally, 8 to 10 minutes or until
browned on all sides.
3. Meanwhile, in a small bowl, add 2 tsp oil, garlic, oregano, mustard,
½ tsp salt and ½ tsp pepper, blending well into a paste.
4. Brush paste all over pork. Transfer pork to a foil-line baking sheet.
5. Roast pork for 45 minutes or until a thermometer inserted
horizontally into the roast registers 65°C / 145̈°F for medium-rare to
medium. Transfer pork to a cutting board, cover with foil and let
stand for 10 minutes.
6. Slice pork across the grain. Transfer to a serving platter and serve
immediately.
PORK CHOPS WITH VEGETABLE
MEDLEY
Time: 20 mins | Serves 4
Net carbs: 102g | Fat: 16g
Protein: 19g | Kcal: 258

INGREDIENTS
4 boneless rib pork chops
Salt
Freshly ground black pepper
2 tbsp olive oil
2 medium zucchini, cut into pieces
3 cloves garlic, minced
215 ml / 7 ½ oz low-sodium chicken broth
1 tbsp chopped fresh oregano
300 g / 10 ½ oz cherry tomatoes, halved
60 g / 2 oz pitted black olives, halved

INSTRUCTIONS
1. Season pork chops with salt and pepper. In a large skillet, add 1 tbsp
oil and cook over medium-high heat until shimmering. Add pork
chops and cook, turning once, 7 minutes until browned and pink in
the center. Transfer chops to a plate and cover with foil.
2. Add remaining oil to the skillet and heat until shimmering. Add
zucchini and season with salt; cook, stirring often, about 4 minutes
until browned. Add garlic and cook, stirring, 1 minute. Add broth and
oregano; cook, scraping up any browned bits from the bottom of the
pan, 1 minute. Move zucchini to the edges of the pan. Return chops
and any accumulated juices to pan; cook, turning chops
occasionally, 7 minutes or until pork is no longer pink in the middle
and sauce is slightly thickened. Transfer chops to a serving platter.
3. Add tomatoes and olives to the skillet and cook, tossing gently, 1
minute or until warmed through. Season to taste with salt and
pepper. Spoon vegetable mixture over the chops. Serve warm.
 PAELLA VALENCIANA
Time: 40 mins | Serves 8
Net carbs: 38g | Fat: 15g
Protein: 59g | Kcal: 517

INGREDIENTS
3 tbsp virgin olive oil
1 whole chicken, cut into 8 pieces
1 small onion cut into slices
4 medium tomatoes, each cut into 6 wedges
1 tbsp paprika
1 tbsp salt
½ tsp freshly ground black pepper
¼ tsp cayenne pepper
3 saffron threads
300 g / 10 ½ oz arborio rice
850 ml / 30 oz chicken broth
450 g / 1 lb large shrimp, peeled and deveined
240 g / 8 ½ oz frozen peas
115 g / 4 oz sliced pimiento, drained

INSTRUCTIONS
1. In a large Dutch pot or Paella pan over medium heat, add 2 tbsp oil
and heat until shimmering. Working in batches, add chicken and
cook, turning, 6 to 8 minutes or until browned all over. Transfer
chicken to a plate, adding oil as necessary between batches.
2. Add onions and tomatoes to the Dutch pot; cook, stirring often, 5
minutes or until onion is softened.
3. Stir in paprika, salt, black pepper, cayenne pepper, saffron, rice and
broth. Add chicken, cover and simmer for 20 minutes.
4. Gently stir in shrimp and peas. Cook, stirring often, 10 minutes or
until shrimp are pink, firm and opaque and peas are tender. Gently
stir in pimiento and cook until heated through. Serve immediately.
4. Fish & Seafood
 LEMON GARLIC BAKED COD
Time: 30 mins | Serves 4
Net carbs: 5g | Fat: 15g
Protein: 31g | Kcal: 280

INGREDIENTS
4 115 g / 6 oz pieces cod fillets
Kosher salt
Freshly ground black
pepper
2 lemons
3 tbsp virgin olive oil
3 cloves garlic, minced
1 tsp paprika
1 tsp ground coriander
3⁄4 tsp ground cumin
⅛ tsp cayenne pepper
15 g / ½ oz chopped fresh parsley leaves

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F with a rack in the middle of the
oven.
2. Brush cod fillet with olive oil and arrange in a glass baking dish with
space in-between. Season with salt and pepper.
3. Squeeze 4 tbsp lemon juice and grate ½ tsp zest from lemons. Cut
the remaining lemon into wedges. Set aside.
4. In a small saucepan over medium heat, add the remaining oil and
heat until shimmering. Add the garlic and cook, stirring, 30 seconds
or until fragrant. Remove from the heat and stir in the lemon juice,
paprika, coriander, cumin and cayenne. Pour mixture over fillets.
5. Bake, basting occasionally, 10 to 15 minutes or until the fish is
opaque and flakes easily when tested with a fork.
6. Transfer fillets to serving plates and spoon liquids from the baking
dish over the top. Sprinkle with parsley. Serve garnished with lemon
wedges.
 HERB ROASTED SEA BASS
Time: 20 mins | Serves 2
Net carbs: 7g | Fat: 14g
Protein: 27g | Kcal: 255

INGREDIENTS
1 lemon, halved
5 tsp extra virgin olive oil
2 tsp lemon juice
½ tsp dried oregano
2 cloves garlic
Kosher salt
Freshly ground black pepper
2 140 g / 5 oz skinless sea bass fillets

INSTRUCTIONS
1. Preheat the oven to 245°C / 475°F.
2. In a small bowl, squeeze 2 tsp lemon juice from one half. Set aside
the remaining half. Whisk in 3 tsp oil and oregano. Season with salt
and pepper. Set aside.
3. Brush a glass baking dish with the remaining oil.
4. Arrange fish in a prepared dish, turning to coat in oil. Season fish
with salt and pepper. Place garlic around the fish. Spoon ½ tbsp
lemon mixture over fish.
5. Bake fish, 12 minutes or until fish is opaque and flakes easily when
tested with a fork. Let the fish stand for 5 minutes.
6. Meanwhile, cut the remaining lemon half into wedges. Transfer fish
to serving plates and top
7. with remaining sauce. Arrange lemon wedges around fish. Serve
immediately.
 BAKED SNAPPER WITH
TOMATOES AND OLIVES
Time: 15 mins | Serves 4
Net carbs: 6g | Fat: 14g
Protein: 30g | Kcal: 280

INGREDIENTS
3 tbsp virgin olive oil
4 140 g / 5 oz pieces snapper fillet
Fine sea salt
Freshly ground black
pepper
½ tsp ground fennel
90 g / 3 ¼ oz pitted black olives
2 tbsp dry white wine
450 g / 1 lb tomatoes, seeded and cut into pieces
5 g / ¼ oz lightly packed torn fresh basil leaves

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. In a glass baking dish add the oil. Heat oil in the oven until it
shimmers.
3. Cut a few shallow slits into the skin of each fillet.
4. Season fillets with salt, pepper and fennel.
5. Place the fish in the baking dish skin-side down to coat in the oil and
immediately flip over to skin-side up. Scatter olives around the fish.
Drizzle with wine.
6. Bake for 6 to 8 minutes or until the fish is opaque and flakes easily
when tested with a fork.
7. Season tomatoes with salt and pepper. Scatter tomatoes around
fish, about 2 minutes before the end of the roasting time.
8. Serve fish immediately with olives and tomatoes scattered around
the fish.
 LEMON-HERB SALMON WITH
SICILIAN CAPONATA
Time: 40 mins | Serves 4
Net carbs: 20g | Fat: 20g
Protein: 31g | Kcal: 373

INGREDIENTS
1 medium eggplant, cut into pieces
1 red bell pepper, cut into pieces
1 summer squash, cut into pieces
1 small onion, cut into pieces
225 g / 8 oz cherry tomatoes
3 tbsp virgin olive oil
1 tsp salt, divided
½ tsp ground black pepper, divided
2 tbsp capers, rinsed and chopped
1 tbsp red wine vinegar
2 tsp honey
4 140 g / 5 oz salmon fillets
1 lemon
½ tsp Italian seasoning

INSTRUCTIONS
1. Preheat the oven to 230°C / 450°F with racks in the upper and lower
thirds of the oven. Line 2 rimmed baking sheets with foil and spray
with nonstick cooking spray.
2. Meanwhile, in a large bowl, add eggplant, bell pepper, squash,
onion, tomatoes, oil, ¾ tsp salt and ¼ tsp pepper; toss well. Divide
the mixture between the prepared baking sheets and roast on the
upper and lower racks, stirring once halfway through cooking, 25
minutes or until the vegetables are tender and lightly browned.
3. Return vegetables to the large bowl and stir in capers, vinegar and
honey. Set aside.
4. Grate lemon zest and measure 1 tsp. Cut the remaining lemon into
wedges and set aside.
5. Place salmon on one of the baking sheets. Sprinkle salmon with
zest, Italian seasoning and the remaining salt and pepper.
6. Place pan on the lower rack and roast for 9 minutes or until the
salmon is opaque and flakes easily when tested with a fork.
7. Transfer salmon to serving plates and spoon the caponata
alongside. Serve with lemon wedges.
 BAKED LUMP CRAB CAKES
Time: 45 mins | Serves 6
Net carbs: 5g | Fat: 15g
Protein: 19g | Kcal: 234

INGREDIENTS
1 lemon, cut into 8 wedges
1 egg
115 g / 4 oz real mayonnaise
1 tsp Worcestershire sauce
1 tsp Dijon mustard
1 tsp seafood seasoning, preferably Old Bay
¼ tsp cayenne pepper
Pinch salt
450 g / 1 ½ lb lump crab meat
15 g / ½ oz chopped fresh parsley
2 green onions, thinly sliced
55 g / 2 oz bread crumbs
Pickled red onions
Watercress
Mandarin orange slices

INSTRUCTIONS
1. Line a baking sheet with parchment paper. Set aside.
2. In a large bowl, squeeze 1 tsp lemon juice (about 2 lemon wedges).
Set aside the remaining lemon wedges.
3. In the same bowl, whisk in the egg, mayonnaise, Worcestershire
sauce, mustard, seafood seasoning, cayenne and salt. Gently stir in
crab, parsley and onions. Fold in bread crumbs until just combined.
4. Gently form crab mixture into 12 balls, without squeezing, and
arrange on a pre-prepared baking sheet. Gently press balls into thick
patties. Refrigerate for 30 minutes.
5. Preheat the oven to 205°C / 400°F.
6. Bake crab cakes for 12 to 15 minutes or until the tops are light
golden brown and an instant-read thermometer registers 75°C / 165°
F.
7. Transfer to serving plates. Serve garnished with lemon wedges,
pickled onions, watercress, and orange slices.
 BAKED TUNA STEAKS WITH
GARLIC AIOLI
Time: 20 mins | Serves 4
Net carbs: 2g | Fat: 25g
Protein: 34g | Kcal: 371

INGREDIENTS
Aioli

2 cloves garlic, smashed

125 g / 4 ½ oz Greek yogurt
2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
Salt
Freshly ground black pepper

Tuna

2 tbsp chopped fresh basil

70 ml / 2 ½ oz virgin olive oil
¼ tsp garlic powder
4 tuna steaks

INSTRUCTIONS
1. Preheat the oven to 230°C / 450°F.
2. Aioli: Using a mortar and pestle, mash garlic and ¼ tsp salt until a
paste. In a small bowl, add yogurt, oil, juice and garlic paste,
whisking until blended. Season to taste with salt and pepper. Cover
and refrigerate.
3. Tuna: In another small bowl, add basil, oil and garlic powder. Season
with salt and pepper.
4. Line a rimmed baking sheet with foil. Brush tuna with basil oil
mixture. Bake the tuna 8 to 12 minutes or until tuna flakes easily
when tested with a fork but is slightly pink in the middle.
5. Transfer tuna to serving plates. Serve with a large dollop of aioli.
5. Pasta
HEARTY LASAGNA WITH LENTILS
AND ZUCCHINI
Time: 1 hr 10 mins | Serves 8
Net carbs: 48g | Fat: 8g
Protein: 19g | Kcal: 331

INGREDIENTS
200 g / 7 oz dry whole lentils, rinsed
850 ml / 30 oz water
1 ¼ tsp fennel seeds
440 g / 15 ½ oz low-sodium tomato sauce
⅛ tsp granulated sugar
1 tsp dried basil leaves, crushed
1 tsp salt
225 g / 8 oz whole-grain lasagna noodles
2 tbsp virgin olive oil
50 g / 1 ¾ oz chopped onion
3 large cloves garlic, minced
2 zucchini, sliced
225 g / 8 oz low-fat shredded mozzarella cheese

INSTRUCTIONS
1. In a large pot, combine the lentils, water and fennel seeds. Bring to a
boil, reduce the heat, cover, and simmer for 15 to 20 minutes, or until
the lentils are tender. Drain. Stir in the tomato sauce, sugar, basil
and salt. Set aside.
2. Cook noodles according to the package directions.
3. Preheat the oven to 175°C / 350°F.
4. In a large skillet over medium heat and 1½ tbsp of oil and heat until
shimmering. Add the onions and cook, stirring often, 5 to 7 minutes
or until softened. Add the garlic and cook, stirring, 1 minute or until
the garlic is fragrant. Transfer mixture to a bowl and set aside.
5. Add the remaining oil to the skillet and heat over medium heat until
shimmering. Add the zucchini and cook, turning, 8 minutes or until
the zucchini are just tender.
6. Lightly oil a glass baking dish. Arrange half of the lasagna noodles
on the bottom of the dish. Layer the zucchini, half of the lentils and
cheese. Layer the remaining noodles, the onion mixture and the
remaining lentils.
7. Cover with foil and bake for 30 minutes or until heated through.
Uncover and sprinkle with the remaining cheese. Bake, uncovered, 5
minutes or until the cheese is melted and golden brown.
 WHOLE GRAIN LASAGNA WITH
EGGPLANT AND OLIVES
Time: 30 mins | Serves 6
Net carbs: 40g | Fat: 14g
Protein: 12g | Kcal: 324

INGREDIENTS
6 whole-grain lasagna sheets
70 g / 2 ½ oz olive oil
2 small eggplant, peeled and diced
1 onion, diced
2 small carrots, diced
1 red bell pepper, seeded and diced
18 black olives, pitted and finely chopped
2 cloves garlic, minced
1 tbsp finely chopped fresh cilantro leaves
¼ tsp salt
70 ml / 2 ½ oz water
225 g / 8 oz shredded low-fat mozzarella cheese
170 g / 6 oz tomato sauce

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F.
2. Cook the lasagna al dente according to package directions. Drain
and rinse with cool water. Let cool.
3. In a large sauté pan over medium heat, add the oil and heat until
shimmering. Add the eggplant, onion, carrot, bell pepper, olives,
garlic, cilantro, salt and water; cook, stirring occasionally, 8 minutes
or until the vegetables are tender.
4. Spoon about 2 tbsp of the eggplant mixture and 4 tsp of the
mozzarella down the middle of each noodle. Starting with the end
closest to you, roll each noodle up and then secure it with a
toothpick.
5. In a greased glass baking dish, arrange the rollups. Spoon the
tomato sauce over the top. Sprinkle it with the remaining cheese.
6. Bake for 15 to 20 minutes or until the cheese is golden brown.
 PASTA PRIMAVERA
Time: 20 mins | Serves 8
Net carbs: 54g | Fat: 10g
Protein: 14g | Kcal: 373

INGREDIENTS
450 g / 1 lb whole grain fettuccine
3 tbsp virgin olive oil
689 g / 1 ½ lb asparagus, trimmed and cut into pieces
2 carrots, thinly sliced
70 g / 2 ½ oz small broccoli florets
340 g / 12 oz frozen peas
3 onions, chopped
30 g / 1 oz lightly packed baby spinach leaves

Sauce:

425 ml / 15 oz vegetable broth

70 ml / 2 ½ oz dry white wine
120 g / 4 ¼ oz crème fraîche
50 g / 1 ¾ oz grated Parmigiano-Reggiano
1/2 lemon, juice
Salt
Freshly ground black pepper
Fresh parsley leaves

INSTRUCTIONS
1. Cook fettuccine according to the package directions. Drain pasta.
Transfer to a large bowl and toss with 2 tbsp oil. Set aside.
2. In a large skillet over medium heat, add the remaining oil and heat
until shimmering. Add the asparagus, carrots and broccoli; cook,
stirring often, 5 minutes or until the vegetables begin to soften. Stir in
the peas, onions and spinach; cook, stirring often, 3 minutes.
Transfer the vegetables to a large bowl.
3. In the same skillet over medium heat, add the broth and wine; cook
for 3 to 4 minutes until the liquid has reduced by half. Stir in the
crème fraîche, Parmigiano-Reggiano and lemon juice. Season to
taste with salt and pepper. Add the vegetable mixture to the sauce
and simmer, stirring often, 3 minutes or until flavors are melded.
Pour mixture over the fettuccine, tossing to coat.
4. Serve garnished with parsley.
 TUSCAN BAKED ZITI
Time: 30 mins | Serves 6
Net carbs: 76g | Fat: 10g
Protein: 21g | Kcal: 489

INGREDIENTS
300 g / 10 ½ oz whole-grain ziti pasta
225 g / 8 oz shredded Italian cheese blend, divided
2 red bell peppers, cored, seeded and cut into strips
2 zucchini, halved lengthwise and sliced crosswise
225 g / 8 oz sliced fresh button mushrooms
680 g / 24 oz pasta sauce
1 tbsp chopped fresh oregano leaves

INSTRUCTIONS
1. Preheat the oven to 190°C / 375°F.
2. Cook pasta according to package directions. Drain and transfer to a
large bowl. Stir in cheese, bell peppers, zucchini, mushrooms, pasta
sauce and oregano.
3. Spray a baking dish with nonstick cooking spray. Spoon pasta
mixture into dish. Sprinkle it with the remaining cheese.
4. Bake for 20 to 25 minutes or until heated through and the cheese is
melted.
5. Remove from the oven and let it stand 5 minutes before serving.
5. Vegetarian
MOROCCAN ROOT VEGETABLE
TAGINE
Time: 30 mins | Serves 4
Net carbs: 38g | Fat: 4g
Protein: 7g | Kcal: 212

INGREDIENTS
1 tbsp virgin olive oil
1 red onion, chopped
800 g / 28 oz whole peeled tomatoes
450 g / 1 lb sweet potatoes, chopped
450 g / 1 lb parsnips, chopped
225 g / ½ lb turnips, chopped
55 g / 2 oz golden raisins
Salt
Freshly ground black pepper
125 g / 4 ½ oz fat-free plain Greek yogurt
1 tsp fresh lemon juice
60 g / 2 oz loosely packed parsley leaves, chopped

INSTRUCTIONS
1. In a Dutch pot or large heavy-bottom stockpot over medium heat,
add the oil and heat until shimmering. Add the onion; cook, stirring
often, 3 minutes or until the onion is softened.
2. Gently crush the tomatoes with your hands and add to the pot with
the onions. Add the sweet potatoes, parsnips, turnips, raisins and
430 ml / 15 oz water. Season with salt and pepper; cook, until
boiling. Reduce heat to medium and simmer, stirring occasionally, 20
minutes or until the vegetables are tender.
3. Meanwhile, in a medium bowl, combine the yogurt and lemon juice.
Season to taste with salt and pepper. Set aside.
4. Transfer vegetable tagine into a serving dish. Garnish with parsley.
Serve with yogurt mixture on the side.
TURKISH STUFFED EGGPLANT

Time: 3 hrs 30 mins | Serves 4

Net carbs: 41g | Fat: 24g
Protein: 11g | Kcal: 404

INGREDIENTS
4 small eggplants, halved lengthwise
70 ml / 2 ½ oz olive oil
1 medium onion, minced
4 cloves garlic, minced
680 g / 1 ½ lb plum tomatoes, peeled and chopped
2 tsp sugar
Salt
2 tsp minced fresh oregano leaves
¼ tsp ground cinnamon
⅛ tsp cayenne pepper
60 g / 2 oz Pecorino Romano, grated
70 g / 2 ½ oz pine nuts, toasted
1 tbsp red wine vinegar
15 g / ½ oz finely chopped fresh parsley leaves
2 tbsp finely chopped fresh dill
70 ml / 2 ½ oz water
2 tbsp lemon juice
 INSTRUCTIONS
1. Preheat the oven to 230°C / 450°F.
2. Line a rimmed baking sheet with foil and brush with olive oil. Arrange
eggplants on a baking sheet and bake for 20 minutes, or until the
skin begins to shrivel. Transfer, cut-side down, to a colander set over
a sink. Let stand for 30 minutes to drain.
3. Meanwhile, in a large skillet over medium heat add the oil and heat
until shimmering. Add the onions and cook, stirring often, 5 minutes
or until the onions are softened. Add the garlic and cook, stirring, 1
minute or until fragrant. Transfer mixture to a large bowl.
4. Stir in the tomatoes, parsley, dill, 1 tsp sugar and 1 tbsp oil. Season
with salt.
5. Transfer the eggplants and cut the side up to the skillet. Season with
salt. Spoon the onion-tomato mixture into each eggplant.
6. In a medium bowl, combine the remaining oil, the remaining sugar,
the water and lemon juice. Drizzle mixture all over the eggplants.
7. Cover the skillet and cook over low heat for 1 to 1 ½ hours, basting
occasionally with the pan juices and adding more water if needed,
until the eggplants are almost flat and the juices are caramelized.
Remove from heat, spoon juices over eggplant and let cool in the
skillet. Serve at room temperature.
 GREEK HAND PIES
Time: 1 hr 10 mins | Serves 4
Net carbs: 77g | Fat: 27g
Protein: 11g | Kcal: 609

INGREDIENTS
450 g / 1 lb fresh pizza dough
2 tbsp virgin olive oil
6 green onions, white and light green parts sliced
680 g / 1 ½ lb mixed greens, such as spinach and arugula, coarsely
chopped
70 g / 2 ½ oz chopped dill
25 g / 1 oz chopped fresh oregano
55 g / 2 oz crumbled feta cheese
2 tbsp freshly grated
Parmigiano-Reggiano cheese
1 large egg
Salt
Freshly ground black pepper
All-purpose flour

INSTRUCTIONS
1. In a large skillet over medium heat, add the oil and heat until
shimmering. Add the green onions and cook, stirring often, 3 minutes
or until softened. Add the greens and cook, stirring, 2 minutes or until
wilted. Stir in the dill and oregano; cook, stirring, 1 minute. Transfer
mixture to a colander and let cool. Squeeze out any excess liquid.
2. In a large bowl, lightly beat the egg. Stir in the greens, feta,
Parmigiano-Reggiano, ½ tsp salt and ¼ tsp pepper.
3. Preheat the oven to 205°C / 400°F.
4. Lightly flour a large, rimmed baking sheet. Set aside.
5. Divide the dough into 4 equal pieces. Lightly flour a work surface and
roll out each piece into a circle.
6. Mound one-fourth of the filling on the lower half of each circle. Fold
the dough over to make a half-moon; press the edge of the dough to
seal. Using a lightly floured fork, crimp the edges of the dough.
7. Transfer the hand pies to the prepared baking sheet.
8. Bake for 1 hour or until the crust is golden brown and the filling is
hot. Serve immediately.
 CHICKPEA, ZUCCHINI AND
TOMATOES WITH PESTO
Time: 30 mins | Serves 4
Net carbs: 28g | Fat: 34g
Protein: 13g | Kcal: 439

INGREDIENTS
1 large zucchini, sliced
Salt
Freshly ground black pepper
90 g / 3 ¼ oz walnuts, toasted
45 g / 1 ½ oz lightly packed spinach
10 g / ¼ oz fresh basil leaves
2 garlic cloves, peeled
1 lemon
95 ml / 3 ⅓ oz virgin olive oil
255 g / 8 oz chickpeas, drained and rinsed
300 g / 10 ½ oz cherry tomatoes, halved

INSTRUCTIONS
1. Preheat the oven to 220ºC / 425ºF.
2. On a foil-lined baking sheet sprayed with nonstick cooking spray,
arrange zucchini and season with salt and pepper. Roast 25
minutes, or until lightly browned and tender.
3. Meanwhile, add walnuts to a food processor or blend and pulse until
walnuts are a fine meal. Do not over process.
4. Add the spinach, basil, garlic, juice and zest from a lemon, 2 ½ tbsp
oil, ¼ tsp salt and ¼ tsp pepper, pulsing until the mixture is
combined, scraping down the sides of the container as needed.
Slowly blend in the remaining olive oil.
5. In a large bowl, add the zucchini, chickpeas and cherry tomatoes.
Drizzle with pesto sauce, gently tossing to combine. Serve
immediately or cover and refrigerate for up to 3 days.
 GARLIC AND HERB LENTIL
SALAD
Time: 35 mins | Serves 3
Net carbs: 49g | Fat: 19g
Protein: 17g | Kcal: 417

INGREDIENTS
190 g / 6 ¾ oz green lentils, rinsed and picked over
850 ml / 30 oz water
70 ml / 2 ½ oz virgin olive oil, divided
7 cloves garlic, minced
2 lemons
1 ½ tsp ground cumin
¼ tsp ground allspice
45 g / 1 ½ oz lightly packed fresh parsley leaves, finely chopped
15 g / ½ oz lightly packed fresh mint leaves, finely chopped
Salt
Freshly ground black pepper

INSTRUCTIONS
1. In a medium saucepan over medium-high heat, add the lentils and
water; heat until boiling, then reduce heat and simmer for 20 to 25
minutes or until lentils are tender. Drain. Transfer to a medium bowl.
2. Meanwhile, in a medium skillet over medium heat, add 2 tbsp oil and
heat until shimmering. Add garlic and cook, stirring, 2 minutes or
until garlic is fragrant.
3. Squeeze 70 ml / 2 ½ oz lemon juice into a bowl. Whisk in remaining
oil, cumin and allspice. Pour into the skillet with garlic. Cook over
medium heat, stirring, about 1 minute or until heated through. Pour
over lentils.
4. Stir in parsley and mint. Season to taste with salt and pepper. Serve
warm or at room temperature.
4. Desserts
 BERRIES AND HONEY GINGER
YOGURT
Time: 5 mins | Serves 4
Net carbs: 59g | Fat: 12g
Protein: 11g | Kcal: 375

INGREDIENTS
450 g / 16 oz plain Greek yogurt
115 g / 4 oz honey
1 orange, zest
5 pieces crystallized ginger, crushed
225 g / 8 oz blackberries
225 g / 8 oz raspberries
225 g / 8 oz strawberries, hulled and sliced

INSTRUCTIONS
1. In a medium bowl, combine the yogurt, 3 tbsp honey, orange zest
and ginger. Let stand for 5 minutes.
2. Evenly divide the blackberries, raspberries and strawberries into 4
dessert bowls. Top each with a large dollop of the yogurt mixture.
3. Serve drizzled, to taste, with the remaining honey.
 YOGURT PANNA COTTA WITH
HONEY
Time: 3 hr 10 mins | Serves 6
Net carbs: 48g | Fat: 2g
Protein: 8g | Kcal: 232

INGREDIENTS
1 1⁄2 tsp unflavored gelatin
1 tbsp water
285 ml / 10 oz fat-free milk
70 g / 2 ½ oz granulated sugar
285 ml / 10 oz low-fat buttermilk
245 g / 8 ½ oz fat-free plain Greek yogurt
2 tbsp honey
Raspberries, blackberries or grapes

INSTRUCTIONS
1. In a small bowl, mix the gelatin with the water and let it stand for 5
minutes or until softened.
2. In a small saucepan over medium heat, add the milk and heat until
simmering. Add the sugar and cook, stirring, 1 minute or until the
sugar is dissolved. Remove from the heat. Stir in the softened gelatin
until dissolved.
3. In a medium bowl, whisk the buttermilk and the yogurt. Whisk in the
milk mixture until smooth. Pour into six ramekins. Refrigerate for 3
hours or until set.
4. Drizzle Panna cottas with honey. Serve garnished with raspberries,
blackberries or grapes.
 DATES WITH YOGURT, CITRUS
AND HONEY
Time: 5 mins | Serves 2
Net carbs: 66g | Fat: 4g
Protein: 16g | Kcal: 344

INGREDIENTS
245 g / 8 ½ oz plain nonfat Greek yogurt
2 medium oranges, peeled
2 tbsp honey
2 dates, preferably Medjool, pitted and= chopped
2 tbsp chopped pistachios

INSTRUCTIONS
1. Divide yogurt between 2 bowls.
2. Cut ends off of oranges. Slice the orange into circles and then cut
circles in half. Arrange over yogurt.
3. Drizzle each serving with honey.
4. Serve sprinkled with dates and pistachios.
 STRAWBERRY GRANITA
Time: 4 hrs | Serves 6
Net carbs: 32g | Fat: 0g
Protein: 1g | Kcal: 126

INGREDIENTS
285 ml / 10 oz water
150 g / 5 ⅓ oz granulated sugar
2 tbsp lemon juice
450 g / 1 lb hulled and sliced strawberries plus more berries for
garnish, if desired
Fresh mint leaves

INSTRUCTIONS
1. Over medium heat in a medium saucepan add the water and sugar;
cook, stirring often until sugar is dissolved.
2. Add strawberries to a blender or food processor and process until
smooth. Add syrup, blending until combined.
3. Pour the mixture into a metal baking pan. Freeze for about 30
minutes or until icy around the edges.
4. Using a fork, stir icy parts into the center of the mixture. Return to the
freezer, stirring edges into the center every 25 to 30 minutes, about 2
to 3 hours or until mixture is completely frozen.
5. Scrape granita into icy flakes. Cover tightly and freeze until ready to
use.
6. To serve, scrape granita into bowls and garnish with additional
berries or mint leaves.
STRAWBERRY TOPPED ALMOND
CAKE
Time: 40 mins | Serves 12
Net carbs: 16g | Fat: 9g
Protein: 6g | Kcal: 165

INGREDIENTS
130 g / 4 ½ oz sugar divided
4 large eggs separated
1 teaspoon vanilla extract
190 g / 6 ¾ oz almond flour
1 teaspoon baking powder
1⁄4 teaspoon salt
400 g / 14 oz sliced strawberries
Greek yogurt (optional)

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F. Lightly grease a round pan with
butter. Sprinkle 1 ½ tbsp sugar into the bottom of the pan.
2. In a large mixing bowl, whisk together the egg yolks, 50 g / 1 ¾ oz of
the sugar and the vanilla until smooth.
3. Using a stand mixer, whip the egg whites until they form soft peaks.
Slowly beat in the remaining 50 g / 1 ¾ oz sugar. Set aside.
4. Whisk together the almond flour, coconut flour, baking powder and
salt. Combine with the egg yolk mixture, stirring until a thick dough
forms. Working in 3 batches, fold in the egg whites, combining fully
between each batch.
5. Pour the batter into the prepared pan. Bake for 30 to 35 minutes or
until golden brown and a tester inserted into the center comes out
clean.
6. Let the cake stand for 10 minutes or slightly cool. Run a knife around
the edge of the cake. Let stand until cool.
7. Serve topped with strawberries and a dollop of yogurt (if using).
APPLE GRANOLA AND YOGURT
MINI TRIFLE
Time: 5 mins | Serves 6
Net carbs: 30g | Fat: 17g
Protein: 11g | Kcal: 312

INGREDIENTS
2 tbsp chopped walnuts
245 g / 8 ½ oz granola or muesli
320 g / 11 ¼ oz Greek yogurt
120 g / 4 ¼ oz diced tart apples
1 ½ tbsp raisins

INSTRUCTIONS
1. In a skillet over medium-high heat, add the walnuts and toast,
swirling, for 2 minutes or until fragrant. Set aside to cool.
2. In each trifle dish, layer granola, yogurt, apples and repeat. Top each
with half of the walnuts and raisins.
JEWELED FRUIT EN PAPILLOTE
Time: 25 mins | Serves 4
Net carbs: 42g | Fat: 4g
Protein: 5g | Kcal: 215

INGREDIENTS
4 apricots, halved and sliced into quarters
1 honeydew melon, chopped into large pieces
1 peach, halved and sliced into quarters
4 cinnamon sticks
4 whole vanilla beans
4 tsp dry red wine
120 g / 4 ¼ oz plain Greek yogurt
2 tsp maple sugar

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. Cut 4 large sheets of parchment paper. Divide apricots, melon and
peaches and pomegranate seeds evenly into the center of each
piece of parchment paper.
3. Top each mound of fruit with a cinnamon stick, vanilla bean and 1 tsp
wine.
4. Bring up opposite edges of the parchment paper and fold edges a
few times to seal tightly. Fold up the remaining ends of the
parchment, sealing tightly.
5. Transfer parchment packs to a baking sheet. Bake for 20 minutes or
until the fruit is tender.
6. Cut open the parchment packets and transfer the fruit and any
accumulated juices to serving plates. Serve garnished with yogurt
and sprinkled with maple sugar.
 FRUIT CUP CHIA PUDDING
Time: 30 mins | Serves 6
Net carbs: 38g | Fat: 18g
Protein: 7g | Kcal: 324

INGREDIENTS
1 cantaloupe, seeded and cut into 6 wedges
1.4 L / 50 oz water
110 g / 4 oz chia seeds
4 bananas
75 g / 2 ½ oz whole cashews
115 g / 4 oz coconut cream
¼ tsp pure vanilla extract
Mint leaves

INSTRUCTIONS
1. Cut checkerboard-style slices into the bottom of each cantaloupe
section, without cutting through the rind. Set aside.
2. In a large bowl, combine 1.1 L / 40 oz water and chia seeds. Let
stand, stirring occasionally, 25 minutes or until thickened and
smooth.
3. Using a blender, combine bananas, cashews, coconut cream and
vanilla extract. Blend in water until mixture reaches 1.1 L / 40 oz and
is the consistency of custard cream.
4. Transfer cantaloupe quarters onto serving plates. Spoon chia
pudding, evenly divided, over the top of each. Pour the banana
cream mixture over the top.
5. Serve garnished with mint leaves.
DRIED FIGS WITH RICOTTA AND
WALNUTS
Time: 5 mins | Serves 4
Net carbs: 16g | Fat: 3g
Protein: 3g | Kcal: 101

INGREDIENTS
16 walnut halves
8 dried figs
60 g / 2 oz part-skim ricotta cheese
1 tbsp honey

INSTRUCTIONS
1. In a skillet over medium-high heat, add the walnuts and toast,
swirling, for 2 minutes or until fragrant. Set aside to cool.
2. Cut figs in half crosswise and arrange on a serving plate, cut side up.
3. Using a spoon, make a small indentation on the cut side of each fig.
Spoon about ¾ tsp ricotta cheese onto the top of each fig. Arrange
walnut halves on top of each.
4. Serve drizzled with honey.
 CHERRY CLAFOUTIS
Time: 50 mins | Serves 8
Net carbs: 38g | Fat: 5g
Protein: 4g | Kcal: 215

INGREDIENTS
Butter
450 g / 1 1⁄4 lb sweet cherries, stemmed and pitted
3 large eggs, room temperature
60 g / 2 oz all-purpose flour
1 tsp pure vanilla extract
1 tsp grated lemon zest
150 g / 5 ⅓ oz granulated sugar
95 ml / 3 ⅓ oz milk

INSTRUCTIONS
1. Preheat the oven to 190°C / 375°F.
2. Liberally butter a shallow baking dish. Arrange cherries in a single
layer.
3. Using a blender, mix the eggs, flour, vanilla extract, lemon zest, 100
g / 3 ½ oz sugar and milk until smooth. Pour the batter over the
cherries. Sprinkle with 3 tbsp sugar.
4. Bake clafoutis 45 minutes or until the custard is set and a knife
inserted in the center comes out mostly clean.
5. Serve warm, at room temperature or chilled.
 TURKISH YOGURT CAKE
Time: 50 mins | Serves 8
Net carbs: 38g | Fat: 5g
Protein: 4g | Kcal: 215

INGREDIENTS
40 g / 1 ½ oz golden raisins, roughly chopped
Muscat or sherry
5 large eggs, separated
65 g / 2 ⅓ oz granulated sugar
3 tbsp honey
95 g / 3 ⅓ oz white whole flour
490 g / 17 oz plain Greek yogurt
1 lemon, zest and juice of
1 tbsp virgin olive oil

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F.
2. Grease a springform pan.
3. In a small bowl, add the raisins and cover them with room
temperature water. Let stand for 10 minutes. Drain and set aside.
4. Using a mixer, in a medium bowl, beat the egg yolks, sugar and
honey until thick and creamy. Carefully add the flour, raisins, yogurt,
lemon zest, lemon juice and oil, mixing on low until well combined.
5. In a separate bowl, mix the egg whites until stiff. Stir in a large
spoonful of the egg white mixture into the egg yolk mixture. Gently
fold in the remaining egg whites.
6. Pour the mixture into the prepared pan. Bake for 50 to 60 minutes or
until the top is browned and the cake is puffed up in the center.
Transfer to a wire rack and let cool.
7. When the cake starts to pull away from the sides of the pan, loosen
the remaining cake with a knife and open the springform. Let stand
until completely cool.
8. Cut into six wedges and serve.
BONUS: 21 Day Mediterranean Diet
Weight Loss Plan
 Day 1
Breakfast: Broccoli Cheddar Egg Muffins
Time: 15 mins | Serves 6
Net carbs: 4g | Fat: 10g
Protein: 17g | Kcal: 169

INGREDIENTS
8 eggs
4 egg whites
1/2 tbsp Dijon mustard
Salt
Freshly ground black pepper
140 g / 5 oz frozen chopped broccoli, thawed
210 g / 7 ½ oz reduced-fat shredded cheddar cheese
2 green onions, sliced
60 ml / 2 oz milk

INSTRUCTIONS
1. Preheat the oven to 175°C / 350°F.
2. Spray a standard muffin tin with nonstick cooking spray. Set aside.
3. In a large bowl, whisk the eggs, egg whites, mustard, 2 tsp salt and
1/2 tsp pepper. Stir in the broccoli, cheese, onions and milk. Pour the
mixture into the muffin tin.
4. Bake for 12 to 14 minutes until a knife inserted in the center comes
out clean and the egg is slightly puffed.

Lunch: Classic Greek Salad

Dinner: Mediterranean Stuffed Chicken
 Day 2

Breakfast: Market Vegetable Quiche

Lunch: Roasted Apple, Fennel and Pear Salad
Time: 35 mins | Serves 4
Net carbs: 19g | Fat: 19g
Protein: 7g | Kcal: 261

INGREDIENTS
225 g / 1⁄2 lb red apples, cored and cut into wedges
225 g / 1⁄2 lb firm pears cored and cut into wedges
1 fennel bulb, cored and cut into wedges
55 ml / 2 oz grapeseed oil, divided
Salt
55 g / 2 oz thinly sliced shallots
1 tsp grated ginger
2 tbsp white balsamic vinegar
1 tbsp pure maple syrup
1 lime, zest and juice
2 tsp finely chopped fresh parsley
1 tsp Dijon mustard
75 g / 2 ½ oz crumbled fresh goat cheese
50 g / 1 ¾ oz toasted chopped walnuts
Freshly ground black pepper
 INSTRUCTIONS
1. Preheat the oven to 230°C / 450°F with racks in the upper and lower
third of the oven.
2. In a large bowl, combine the apples and pears with 1 tbsp of oil and
½ tsp salt. Transfer to a large rimmed heavy-duty baking sheet lined
with foil. Spread fruit into a single layer.
3. In the same large bowl, combine the fennel, 1 tbsp of oil and ½ tsp
salt. Transfer to another large rimmed heavy-duty baking sheet lined
with foil. Spread into a single layer.
4. Roast, turning halfway through cooking and rotating the baking
sheets, 20 to 25 minutes or until browned and fork-tender. Let stand
for 15 minutes to cool. Transfer to a large bowl.
5. Meanwhile, in a skillet over medium heat, add the remaining oil and
heat until shimmering.
6. Add the shallots and cook, stirring often, 3 minutes or until softened
and lightly browned.
7. Add the ginger and cook, stirring, 30 seconds or until fragrant. Let
stand for 5 minutes to cool.
8. In a small bowl, whisk the vinegar, maple syrup, lime zest and juice,
parsley, mustard, ¼ tsp salt and ¼ tsp pepper. Whisk the warm oil
into the vinegar mixture until emulsified. Drizzle vinaigrette over the
fruit mixture. Serve sprinkled with goat cheese and walnuts.

Dinner: Lemon Garlic Baked Cod

 Day 3
Breakfast: Scrambled Eggs with Tomato,
Spinach and Ricotta
Lunch: Hearty Lasagna with Lentils and
Zucchini
Dinner: Roman Chicken with Peppers
Time: 40 mins | Serves 4
Net carbs: 7g | Fat: 16g
Protein: 46g | Kcal: 401

INGREDIENTS
2 tbsp virgin olive oil
8 skinless boneless chicken thighs
Salt
Freshly ground black pepper
1 yellow bell pepper, cut into slices
2 cloves garlic, minced
1 tbsp chopped thyme
1 tbsp chopped oregano
285 ml / 10 oz dry white wine
425 g / 15 oz diced tomatoes
140 ml / 5 oz chicken broth
2 tbsp capers
30 g / 1 oz chopped parsley

INSTRUCTIONS
1. In a large skillet over medium-high heat add the oil and heat until
shimmering. Season chicken with salt and pepper. Working in
batches, cook the thighs, turning once, 6 minutes or until browned all
over. Transfer to a plate and repeat with remaining thighs, adding
more oil as necessary.
2. Reduce heat to medium. Add the peppers and cook, stirring often, 5
minutes or until tender. Add the garlic and cook, stirring, 1 minute or
until fragrant.
3. Stir in the thyme, oregano and wine; cook, scraping up any browned
bits from the bottom of the skillet, 5 minutes.
4. Stir in the tomatoes and broth. Return the chicken to the skillet.
Cover and cook, 15 to 20 minutes or until an instant-read
thermometer inserted into the thickest part of the thigh registers
75°C / 165°F and the juices run clear when pierced with a fork.
5. Stir in the capers and parsley. Serve immediately.
 Day 4
Breakfast: Loaded Veggie Bake
Lunch: Moroccan Root Vegetable Tagine
Dinner: Date and Walnut Stuffed Chicken Breast
Time: 35 mins | Serves 2
Net carbs: 33g | Fat: 34g
Protein: 41g | Kcal: 617

INGREDIENTS
2 tbsp virgin olive oil
30 g / 1 oz chopped onion
60 g / 2 oz dates (preferably Medjool), pitted and chopped
30 g / 1 oz chopped pecans
1 tbsp finely chopped rosemary leaves
85 g / 3 oz finely shredded parmesan
Salt
Freshly ground pepper
2 boneless skinless chicken breasts
70 ml / 2 ½ oz dry white wine, such as Pinot Grigio

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. In a medium saucepan over medium heat, add oil and heat until
shimmering. Add the onions and cook for 3 to 5 minutes or until soft.
3. Stir in the dates, pecans, rosemary and parmesan. Season with salt
and pepper. Set aside.
4. Cut a slit horizontally into the thickest part of the breasts to make a
pocket; do not cut completely through the breasts.
5. Spoon mixture into each of the pockets packing the filling tightly.
6. Transfer breasts to a square glass baking dish. Pour wine around
the chicken. Season chicken with salt.
7. Bake for 30 minutes or until an instant-read thermometer inserted
into the thickest part of the breast registers 75°C / 165°F and the
chicken is no longer pink in the middle. Serve immediately.
 Day 5
Breakfast: Quinoa and Feta Egg Muffins
Lunch: Farfalle with Tomato Avocado Sauce
Time: 15 mins | Serves 8
Net carbs: 49g | Fat: 14g
Protein: 10g | Kcal: 361

INGREDIENTS
450 g / 1 lb whole grain farfalle
4 cloves garlic
3 tbsp extra virgin olive oil
1 lemon, juice
2 ripe avocados, peeled and pitted
1 Roma tomato, chopped
10 g / ⅓ oz chopped fresh basil
Salt
Freshly ground black pepper
Parmigiano-Reggiano cheese

INSTRUCTIONS
1. Cook farfalle according to package directions.
2. Meanwhile in a blender, combine the garlic, olive oil and lemon juice
and blend until smooth. Add the avocados, tomato and basil and
blend until smooth. Season with salt and pepper.
3. Drain the pasta. Transfer to serving bowls and drizzle with sauce.
Serve garnished with Parmigiano-Reggiano.
Dinner: Herb Roasted Lamb Chops
 Day 6
Breakfast: Overnight Oatmeal
with Fruit and Yogurt
Lunch: Chicken, Feta and Kalamata Wraps
Time: 5 mins | Serves 6
Net carbs: 21g | Fat: 16g
Protein: 39g | Kcal: 373

INGREDIENTS
1 rotisserie chicken, shredded
115 g / 4 oz feta cheese, crumbled
75 g / 2 ½ oz roasted red peppers, coarsely chopped
90 g / 3 oz pitted black olives, coarsely chopped
2 tbsp minced shallot
1 tsp lemon zest
2 tsps lemon juice
½ tsp salt
¼ tsp freshly ground black pepper
125 g / 4 ½ oz plain fat-free Greek yogurt
4 large flour tortillas
115 g / 4 oz arugula

INSTRUCTIONS
1. In a large bowl, combine chicken, feta, red peppers, olives, shallot,
zest, juice, salt, pepper and yogurt.
2. Arrange tortillas on work service. Divide the arugula in the middle of
each tortilla. Spoon one-quarter chicken mixture on top of the
arugula. Roll the tortilla up tightly, tucking in one edge as you roll.
3. Wraps can be eaten immediately or tightly covered in plastic wrap
and refrigerated for up to 2 days.

Dinner: Braised Chicken Breasts with Bulgur

Pilaf
 Day 7
Breakfast: Greek-Inspired Omelet
Time: 10 mins | Serves 2
Net carbs: 5g | Fat: 27g
Protein: 18g | Kcal: 337

INGREDIENTS
2 large eggs
2 tbsp water
Salt
Freshly ground black pepper
1 tbsp butter
30 g / 1 oz chopped baby spinach
2 green onions, thinly sliced
3 tbsp crumbled feta cheese
1 tbsp chopped fresh dill
Freshly ground pepper

INSTRUCTIONS
1. In a medium bowl, gently beat eggs, water, ¼ tsp salt and a pinch of
pepper.
2. In a medium nonstick skillet over medium-high heat, add the butter
and heat until melted.
3. Pour in egg mixture. Continue cooking and pushing until no visible
liquid remains.
4. Arrange spinach, onions and feta on one side of the omelette.
Sprinkle with dill. Using the spatula, fold the omelette in half. Slide or
invert the omelette onto a serving plate.
5. Serve immediately. Season to taste with salt and pepper.

Lunch: Greek Hand Pies

Dinner: Paella Valenciana
 Day 8
Breakfast: Muesli with Apples and Raisins
Lunch: Turkish Stuffed Eggplant
Dinner: Salmon with Sun-Dried Tomato
Couscous
Time: 20 mins | Serves 4
Net carbs: 36g | Fat: 26g
Protein: 36g | Kcal: 524

INGREDIENTS
1 lemon
455 g / 1 ¼ lb skinless salmon, cut into 4 pieces
67 g / 2 ¼ oz sun-dried tomato pesto, divided
Salt
Freshly ground black pepper
2 tbsp virgin olive oil, divided
170 g / 6 oz couscous
3 green onions, sliced
285 ml / 10 oz low-sodium chicken broth
2 cloves garlic, chopped
2 tbsp pine nuts, toasted

INSTRUCTIONS
1. Zest lemon and reserve the zest. Cut the lemon into 8 slices. Brush
1 ½ tsp pesto on each salmon piece. Season with salt and pepper.
2. In a large skillet over medium-high heat, add 1 tbsp oil and heat until
shimmering. Add couscous and onions; cook, stirring often, 2
minutes or until the couscous is lightly toasted, Stir in broth, lemon
zest and garlic.
3. Arrange the salmon on top of the couscous, pressing down gently to
cover the bottom and sides of the salmon. Arrange lemon slices on
top of salmon.
4. Reduce heat to medium-low. Cover and cook for 12 minutes or until
the salmon is opaque and flakes easily with a fork and the couscous
is tender.
5. Using a spatula, transfer salmon to serving plates. Ladle couscous
around salmon. Serve garnished with toasted pine nuts.
 Day 9

Breakfast: Blueberry Yogurt Parfait

Lunch: Tuna with Farfalle and Artichokes
Time: 20 mins | Serves 4
Net carbs: 27g | Fat: 17g
Protein: 18g | Kcal: 345

INGREDIENTS
70 ml / 2 ½ oz virgin olive oil, divided
2 tsp freshly grated lemon zest
2 tsp chopped fresh rosemary
1 tsp salt
½ tsp freshly ground black pepper
170 g / 6 oz tuna steaks, cut into 2 equal pieces
115 g / 4 oz farfalle pasta
55 g / 2 oz chopped green olives
3 cloves garlic, minced
300 g / 10 ½ oz cherry tomatoes, halved
140 ml / 5 oz white wine
2 tbsp lemon juice
140 g / 5 oz package frozen artichoke hearts, thawed and patted dry
Chopped fresh parsley

INSTRUCTIONS
1. In a large bowl, combine 1 tbsp oil, lemon zest, 1 tsp rosemary, ¼
tsp salt and pepper. Set aside.
2. In a large heavy-bottom skillet over medium-high heat, add 2 tsp oil
and heat until shimmering. Add the tuna and cook, turning once, 6 to
8 minutes or until tuna flakes easily when tested with a fork. Transfer
tuna to lemon mixture, turning to coat. When cool enough to handle,
break tuna into chunks.
3. Meanwhile, cook farfalle according to package directions. Drain and
set aside.
4. In a large skillet over medium heat, add the remaining oil and heat
until shimmering. Stir in artichoke hearts, olives, garlic and the
remaining rosemary; cook, stirring, 3 minutes or until the garlic is
beginning to brown. Add tomatoes and wine; bring to a boil and
cook, stirring occasionally, 3 minutes or until the tomatoes are
softened and the mixture has reduced slightly.
5. Stir in the farfalle, tuna, lemon juice and the remaining salt. Cook,
gently stirring, about 1 to 2 minutes or until heated through. Serve
garnished with parsley.

Dinner: Sirloin Ribbons

 Day 10

Breakfast: Grab ‘N Go Fruit Smoothies

Lunch: Watermelon Feta and Mint Salad
Dinner: Chicken Artichoke and Tomato
Casserole
Time: 1 hr | Serves 8
Net carbs: 13g | Fat: 26g
Protein: 32g | Kcal: 403

INGREDIENTS
255 g / 9 oz frozen artichoke hearts, thawed and drained
3 tbsp virgin olive oil
Salt
Freshly ground black pepper
8 bone-in, skin-on chicken breasts
1 large onion, minced
2 tsp minced fresh thyme leaves
6 garlic cloves, minced
425 ml / 15 oz dry white wine
425 ml / 15 oz orange juice
410 g / 14 ½ oz diced tomatoes
1 tbsp tomato paste
180 g / 6 ⅓ oz black olives, pitted and coarsely chopped
2 tbsp chopped fresh parsley leaves
 INSTRUCTIONS
1. Preheat the oven to 230°C / 450°F.
2. In a medium bowl, add artichokes, 2 tbsp oil, ½ tsp salt and ¼ tsp
pepper; toss gently to combine.
3. Spread mixture into a baking dish and roast, 20 to 25 minutes or until
the edges are browned. Set aside.
4. Season chicken with salt and pepper. In a large skillet over medium-
high heat add 1 tbsp oil and heat until shimmering. Working in
batches, add chicken, skin-side down, and cook 8 minutes or until
brown. Transfer chicken to a plate. Repeat with remaining chicken,
adding more oil as necessary.
5. Adjust heat to medium, add remaining oil to the skillet and heat until
shimmering. Add the
6. onion and thyme; cook, stirring often, 7 minutes or until the onion is
golden. Add garlic and cook, stirring, 1 minute or fragrant.
7. Stir in the wine and juice; cook, scraping up any brown bits from the
bottom of the pan and stirring, 8 minutes or until reduced by half.
Add the tomatoes and tomato paste; cook, stirring often, 5 minutes
or until the sauce is slightly thickened. Stir in the olives. Season to
taste with salt and pepper. Add sauce to the artichokes, stirring to
combine. Arrange chicken, skin side up, in the sauce in between the
artichokes. Bake for 30 minutes, or until the chicken is no longer pink
inside and an instant-read thermometer registers 75°C / 165°F when
inserted into the thickest part of the breast. Remove from the oven
and let it stand for 5 minutes.
8. Transfer chicken to serving plates. Spoon artichokes and sauce over
the top. Serve garnished with parsley.
 Day 11
Breakfast: Baba Ghanouj
Lunch: Braised Chicken Breasts with Bulgur
Pilaf
Dinner: Steamed Mussels with Tomatoes and
Olives
Time: 20 mins | Serves 4
Net carbs: 23g | Fat: 15g
Protein: 33g | Kcal: 358

INGREDIENTS
2 tbsp virgin olive oil
2 medium onions, sliced
4 cloves garlic, minced
½ tsp paprika
Pinch cayenne pepper
Salt
410 g / 14.5 oz diced tomatoes, drained
285 ml / 10 oz water
910 g / 2 ¼ lb mussels, scrubbed
120 g / 4 ¼ oz halved pitted green olives
30 g / 1 oz roughly chopped fresh parsley

INSTRUCTIONS
1. In a large Dutch pot over medium heat, add the oil and heat until
shimmering. Add the
2. onions and cook, stirring often, 7 minutes or until softened and
golden brown. Add the garlic and cook, stirring, 1 minute or until
fragrant. Stir in the paprika, cayenne pepper, 1 ½ tsp salt, tomatoes
and 285 ml / 10 oz water; cook, scraping up any browned bits from
the bottom of the pot until simmering.
3. Add the mussels, olives and parsley. Cover and cook for 5 to 7
minutes or until the mussels are opened. Discard any unopened
mussels.
4. Spoon into individual serving bowls. Serve immediately.
 Day 12
Breakfast: Shakshuka
Lunch: Sweet and Tangy Cucumber Salad
Time: 35 mins | Serves 4
Net carbs: 18g | Fat: 0g
Protein: 1g | Kcal: 82

INGREDIENTS
4 cucumbers, peeled and thinly sliced
1 small onion, thinly sliced
Salt
50 g / 1 ¾ oz granulated sugar
70 ml / 2 ½ oz white vinegar
70 ml / 2 ½ oz water

INSTRUCTIONS
1. In a medium bowl, add cucumbers and onions. Season generously
with salt. Let stand for 30 minutes.
2. Meanwhile, in a small bowl, combine sugar, vinegar and salt, mixing
well until sugar is dissolved. Refrigerate.
3. Drain liquid from cucumbers. Stir in the vinegar mixture. Refrigerate
for 30 minutes or until ready to serve.

Dinner: Paella Valenciana

 Day 13
Breakfast: Roasted Red Pepper Hummus
Tostadas
Time: 10 mins | Serves 4
Net carbs: 19g | Fat: 18g
Protein: 17g | Kcal: 301

INGREDIENTS
4 corn tortillas
Grapeseed oil
6 eggs
100 g / 3 ½ oz diced tomatoes, divided
17 g / ½ oz sliced green onions, divided
1/2 tsp ground cumin
1/2 tsp garlic powder
1/4 tsp Salt
Nonstick cooking spray
Water
112 g / 4 oz shredded Swiss cheese
112 g / 4 oz roasted red pepper hummus
1 avocado, peeled, pitted and sliced

INSTRUCTIONS
1. Preheat the oven to 220°C / 425°F.
2. Brush both sides of tortillas with oil and place them on a baking
sheet. Bake for 8 minutes or until crisp. Set aside.
3. In a medium bowl, beat eggs. Stir in tomatoes, 3 tbsp onions, cumin,
garlic powder and salt.
4. In a large skillet over medium heat, add butter and heat until melted,
tilting pan to coat the bottom. Add egg mixture and cook, stirring
often, 3 minutes or until eggs are set and soft.
5. Remove from heat and stir in cheese.
6. Transfer tortillas to serving plates and spread with hummus. Evenly
divide egg mixture among tortillas. Sprinkle with remaining tomatoes,
cheese and green onions.
7. Serve topped avocado slices.

Lunch: Chickpea, Zucchini and Tomatoes

with Pesto
Dinner: Baked Lump Crab Cakes
 Day 14
Breakfast: Market Vegetable Quiche
Lunch: Kale with Pine Nuts and Raisins
Dinner: Marinated Shrimp and Vegetable Kabobs
Time: 1 hr 15 mins | Serves 4
Net carbs: 20g | Fat: 42g
Protein: 19g | Kcal: 524

INGREDIENTS
Eight bamboo skewers
2 lemons
70 ml / 2 ½ oz extra-virgin olive oil
70 ml / 2 ½ oz red wine vinegar
2 cloves garlic, minced
1 ½ tsp salt
¾ tsp freshly ground black pepper
450 g / 1 lb large peeled uncooked shrimp
24 cherry tomatoes
2 green bell peppers, cored and cut into 24 pieces
24 large onions, peeled

INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. Place bamboo skewers into a tray and cover with water. Set aside.
3. Squeeze 3 tbsp lemon juice into a small bowl. Cut the remaining
lemon into wedges and set aside.
4. In the small bowl with the juice, whisk in the oil, vinegar, garlic, salt
and pepper.
5. In a large resealable plastic bag, add the shrimp and 285 ml / 10 oz
marinade, tossing to coat. Set aside the remaining marinade.
Refrigerate shrimp for 30 minutes to 1 hour, turning often.
6. Remove the shrimp from the marinade. Thread the shrimp,
tomatoes, peppers and onions, alternating until each skewer is filled
but with a little space between each item.
7. Spray a large rimmed baking sheet with nonstick cooking spray.
Arrange the skewers on the tray and brush with the reserved
marinade. Roast shrimp for 5 to 7 minutes or until shrimp are pink,
firm and opaque.
8. Transfer to serving plates, removing from skewers if desired. Serve
immediately.
 Day 15

Breakfast: Scrambled Eggs with Tomato,

Spinach
and Ricotta
Lunch: Brussels Sprouts and Chickpea Salad
Dinner: Braised Shrimp, Bell Peppers and
Tomatoes
Time: 30 mins | Serves 4
Net carbs: 11g | Fat: 15g
Protein: 25g | Kcal: 307

INGREDIENTS
450 g / 11/2 lb extra-large peeled and deveined shrimp
70 ml / 2 ½ oz extra-virgin olive oil, divided
2 tsp anise extract
5 garlic cloves, minced
1 tsp grated zest from 1 lemon
Salt
Freshly ground black pepper
1 small onion, diced
1 medium green bell pepper, stemmed, seeded, and diced
½ tsp red pepper flakes
800 g / 28 oz diced tomato, 850 ml / 30 oz juices reserved
70 ml / 2 ½ oz dry white wine
 2 tbsp coarsely chopped fresh parsley leaves
Chopped fresh basil leaves
2 tbsp chopped fresh dill leaves

INSTRUCTIONS
1. In a large bowl, add shrimp, 1 tbsp oil, 1 tsp anise, 1 tsp garlic,
lemon zest, ¼ tsp salt and ⅛ tsp pepper tossing until well combined.
Set aside.
2. In a large skillet over medium heat, add 2 tbsp oil and heat until
shimmering. Add onion, bell pepper and ¼ tsp salt; cook, stirring
occasionally 7 to 9 minutes or until vegetables are softened. Add
remaining garlic and red pepper flakes; cook, stirring 1 minute or
until fragrant. Add tomatoes and reserved juice, wine, and remaining
anise; increase heat to medium-high and bring to a simmer. Reduce
heat to medium and simmer, stirring occasionally, 7 to 9 minutes or
until sauce is slightly thickened. Stir in parsley. Season to taste with
salt and pepper.
3. Reduce heat to medium-low. Add shrimp and any accumulated
juices, stirring well. Cover and cook, stirring occasionally, 7 to 9
minutes or until shrimp are pink, firm and opaque.
4. Transfer to serving bowls and drizzle with remaining olive oil. Serve
garnished with basil.
 Day 16
Breakfast: Loaded Veggie Bake
Lunch: Shepherd’s Salad
Time: 35 mins | Serves 6
Net carbs: 12g | Fat: 21g
Protein: 4g | Kcal: 242

INGREDIENTS
Citrus Vinaigrette

1/2 small shallot, quartered

1 orange, zest and juice
1 lemon
2 tsp Dijon mustard
30 ml / 1 ¾ oz extra-virgin olive oil
30 ml / 1 ¾ oz avocado oil
Freshly ground black pepper
Salt

Salad

1 lb tomatoes, diced
3 small cucumbers, diced
1 green bell pepper, stemmed, seeded and diced
1/2 small red onion, finely chopped
15 g / ½ oz loosely packed chopped parsley
1 tbsp chopped dill
2 tbsp chopped mint
1 tsp sumac
 120 g / 4 ¼ oz loosely packed spinach
115 g / 4 oz crumbled feta cheese

INSTRUCTIONS
1. Citrus Vinaigrette: In a blender, combine the shallot, orange zest,
orange juice, lemon juice, mustard and Combine shallot, orange
zest, orange juice, lemon juice, mustard, salt and pepper. Slowly add
oils and blend until smooth.
2. Salad: In a large bowl, combine tomatoes, cucumbers, bell pepper,
onion, parsley, dill, mint and sumac. Drizzle the vinaigrette over the
mixture, tossing well. Refrigerate for 30 minutes.
3. Add the spinach and feta, tossing well. Season to taste with salt and
pepper. Add more vinaigrette to taste. Serve salad with remaining
vinaigrette in a salad dressing bottle.

Dinner: Baked Snapper with Tomatoes and

Olives
 Day 17
Breakfast: Quinoa and Feta Egg Muffins
Lunch: Sugar Snap Pea and Radish Salad
Dinner: White Kidney Bean and Fennel Salad
Time: 5 mins | Serves 2
Net carbs: 47g | Fat: 8g
Protein: 19g | Kcal: 318

INGREDIENTS
1 lemon
1 clove garlic, minced
3 tbsp Greek yogurt
1 fennel bulb, stems and roots removed
1 green onion, sliced
2 tbsp finely chopped fresh parsley leaves
285 ml / 10 oz water
440 g / 15 ½ oz white kidney beans, rinsed and drained
Salt
Freshly ground black pepper
23 g / 1 oz shaved parmesan cheese

INSTRUCTIONS
1. In a small bowl, grate the zest of the lemon and add freshly
squeezed lemon juice from the lemon. Stir in the garlic and yogurt.
Set aside.
2. Slice the fennel bulb in half and remove the core. Thinly slice the
remaining bulb. Transfer to a large bowl.
3. Stir in the green onion, parsley, and lemon garlic mixture, adding
more yogurt as necessary. Season to taste with salt and pepper.
4. Serve garnished with shaved cheese.
 Day 18

Breakfast: Overnight Oatmeal with Fruit

and Yogurt
Lunch: Garlic and Herb Lentil Salad
Dinner: Baked Rigatoni and Cauliflower
Time: 40 mins | Serves 8
Net carbs: 51g | Fat: 14g
Protein: 17g | Kcal: 406

INGREDIENTS
1 lb whole-grain rigatoni
1 medium cauliflower
70 ml / 2 ½ oz virgin olive oil, divided
Salt
Freshly ground black pepper
1 tbsp capers, coarsely chopped
3 cloves garlic, minced
3 tbsp coarsely chopped sage
1⁄2 tsp lemon zest
1⁄4 tsp red pepper flakes
170 g / 6 oz grated mozzarella cheese
55 g / 2 oz grated Romano cheese
75 g / 2 ½ oz coarse dry bread crumbs
2 tbsp chopped flat-leaf parsley
 INSTRUCTIONS
1. Cook the rigatoni according to package directions to al dente. Drain.
Rinse with cool water, drain and set aside.
2. Preheat the oven to 205°C / 400°F. Cut cauliflower from top to
bottom and remove the core. Lay cut sides down and cut cauliflower
horizontally into slices. Break into small chunks.
3. In a large skillet over medium-high heat, add 3 tbsp oil and heat until
shimmering. Working in batches, arrange the cauliflower in 1 layer
and cook, 2 minutes or until browned. Flip cauliflower over and cook,
2 minutes or until cauliflower is easily pierced with a fork. Transfer to
a large mixing bowl and repeat with remaining cauliflower.
4. Return cauliflower to the skillet. Season with salt and pepper. Stir in
capers, garlic, sage, lemon zest and pepper flakes.
5. Return cauliflower mixture to the large mixing bowl. Add rigatoni and
mozzarella, tossing well. Transfer mixture to a lightly greased
casserole dish. Sprinkle it with Romano cheese and bread crumbs.
Drizzle with the remaining oil.
6. Bake for 20 to 30 minutes or until the top is golden and bubbly.
Serve garnished with parsley.
 Day 19
Breakfast: Asparagus and Mushroom Frittata
Time: 20 mins | Serves 4
Net carbs: 14g | Fat: 19g
Protein: 26g | Kcal: 326

INGREDIENTS
3 eggs
2 egg whites
150 g / 5 ⅓ oz parmesan cheese
15 g / ½ oz fresh basil leaves, torn
Salt
Freshly ground pepper
1 tbsp virgin olive oil
1 leek, sliced
450 g / 1 lb asparagus, trimmed and cut into pieces
225 g / 8 oz sliced baby mushrooms
30 g / 1 oz shredded mozzarella

INSTRUCTIONS
1. Preheat the oven to 205ºC / 400ºF.
2. In a large bowl, whisk eggs and egg whites. Stir in parmesan cheese
and basil. Season with salt and pepper. Set aside.
3. In a large nonstick skillet over medium heat, add oil and heat until
shimmering. Add leeks and cook, stirring occasionally, 3 minutes or
until starting to soften. Add asparagus and mushrooms; cook, stirring
occasionally, 5 to 7 minutes or until asparagus and mushrooms have
softened and mushrooms have released most of their moisture.
4. Pour egg mixture into the skillet. Using a nonstick spatula, cook
eggs, gently pull eggs across the pan, 2 minutes or until just
beginning to set on the bottom. Sprinkle mozzarella cheese over the
top.
5. Bake for 10 to 12 minutes or until the center is set.
6. Using your spatula, loosen edges and slide out onto the serving
plate to serve immediately.

Lunch: Whole Grain Lasagna with Eggplant

and Olives
Dinner: Lemon-Herb Salmon
with Sicilian Caponata
 Day 20
Breakfast: Muesli with Apples and Raisins
Lunch: Moroccan Root Vegetable Tagine
Dinner: Tuna, Green Beans and Tomatoes with
Shells
Time: 15 mins | Serves 4
Net carbs: 50g | Fat: 11g
Protein: 23g | Kcal: 386

INGREDIENTS
225 g / 8 oz whole-grain medium pasta shells
225 g / 8 oz green beans, trimmed cut in half
2 tbsp virgin olive oil
2 cloves garlic, thinly sliced
180 g / 6 ⅓ oz cherry tomatoes, halved
140 g / 5 oz tuna packed in water, drained
90 g / 3 oz black olives, coarsely chopped
10 g / ⅓ oz lightly packed chopped fresh basil
Salt
Freshly ground black pepper
fat-free Parmigiano-Reggiano cheese

INSTRUCTIONS
1. Cook pasta according to package directions. 2 minutes before the
pasta is done, add the beans and cook until the pasta is al dente.
Reserve 140 ml / 5 oz pasta water and set aside. Drain the shells
and beans.
2. In a large skillet over medium heat, add the oil and heat until
shimmering. Add the garlic and cook, stirring, 1 minute or until
fragrant. Add the tomatoes, tuna, olives, basil and pasta water,
stirring and flaking tuna with a fork, until combined. Add pasta and
beans, stirring well. Season to taste with salt and pepper.
3. Transfer pasta mixture to serving bowls. Serve garnished with
parmesan.
 Day 21
Breakfast: Blueberry Yogurt Parfait

Lunch: Tuscan Baked Ziti

Dinner: Roasted Pork, Asparagus and Tomatoes
Time: 30 mins | Serves 4
Net carbs: 7g | Fat: 16g
Protein: 26g | Kcal: 274

INGREDIENTS
450 g / 1 lb pork tenderloin, trimmed
1 tsp dried marjoram
¼ tsp ground pepper
2 tbsp vegetable oil, divided
450 g / 1 lb fresh asparagus, trimmed and cut into pieces
1 large red onion, chopped
150 g / 5 ¼ oz halved cherry tomatoes
Vinaigrette
1 large cloves garlic, minced
1 tsp minced fresh thyme leaves
2 tbsp fresh lemon juice
⅛ tsp salt
4 tsp extra virgin olive oil
Freshly ground black pepper
 INSTRUCTIONS
1. Preheat the oven to 205°C / 400°F.
2. Season pork with marjoram, pepper and ¼ tsp salt. In a large oven-
proof skillet over medium-high add 1 tbsp oil and heat until
shimmering. Add the pork and cook, turning often, about 5 to 7
minutes or until browned all over.
3. In a medium bowl, add the asparagus, onion and remaining oil and
salt, mixing well. Arrange mixture around the pork.
4. Roast pork and vegetables, adding tomatoes halfway through, 12
minutes or until an instant-read thermometer inserted horizontally in
the pork registers 70°C / 155°F for medium-rare to medium.
5. Transfer pork to a cutting board, cover with foil and let stand for 5
minutes. Stir vegetables with the juices in the skillet.
6. Vinaigrette: In a small bowl, whisk together the garlic, thyme, lemon
juice and salt. Slowly whisk in the olive oil.
7. Slice pork, across the grain, into medallions. Transfer pork to serving
plates. Arrange vegetables around the pork. Serve drizzled with
vinaigrette. Season to taste with pepper.
 Disclaimer
This book contains opinions and ideas of the author and is meant to
teach the reader informative and helpful knowledge while due care
should be taken by the user in the application of the information provided.
The instructions and strategies are possibly not right for every reader and
there is no guarantee that they work for everyone. Using this book and
implementing the information/recipes therein contained is explicitly your
own responsibility and risk. This work with all its contents, does not
guarantee correctness, completion, quality or correctness of the provided
information. Misinformation or misprints cannot be completely eliminated.