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30 Day Mediterranean Meal Plan: A low-carb Mediterranean-based meal plan designed to help you create sustainable healthy habits, burn fat, improve sleep, and increase energy levels.
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About 30 Day Mediterranean Meal Plan: A Low-carb
Known as one of the healthiest diets in the world, the Mediterranean diet is often the #1 recommended diet to follow for long-term health and disease prevention. In 2018, Rachel struggled with making healthy food choices, and by the age of 21, she had constant joint pain and brain fog and had been diagnosed with high blood sugar, chronic fatigue syndrome, fibromyalgia, and depression. By following the meal plan shared in this book, she was able to regain her health and maintain a way of eating that supported long-term health. She is now sharing this information with others so that they can experience these same incredible benefits and be the healthiest version of themselves. Rachel is also the owner and founder of the website Beyond the Brambleberry, founded in 2021, where she shares additional recipes and tips on how to follow a well-balanced meal plan and reach your health goals. Meal Plan Highlights: Large font for easy reading A step-by-step guide to calculating your unique caloric needs and using a food tracker Step-by-step recipes for breakfast, lunch, dinner, and snacks An extensive Mediterranean shopping list A 30-day meal plan that includes breakfast, lunch, and dinner (you select your own snacks) A dedicated section to develop your own unique meal plan Article references from Beyond the Brambleberry for additional tips and support Table of Contents: 01. Getting Started About the Meal Plan Guidelines How to Choose Healthy Fats, Protein, and Carbohydrates Common Questions Counting Calories & Keeping a Food Log How to Calculate Your Daily Calorie Needs How to Copy Macros to MyFitness Pal Establish Healthy Routines Mediterranean Shopping List Recommended Products 02. Pantry Staples, Seasonings, Dips & Sauces 03. Breakfast 04. Main Meals 05. Veggies & Side Dishes 06. Dressings 07. Filling Salads 08. Soups, Stews & Chili 09. High Protein Snacks 10. Meal Planning Tips Using Leftovers Meal Planning vs. Intuitive Eating Being Mindful of Snacks Tracking Your Progress 11. 30 Day Meal Plan Highlight of Our Favorite Recipes: Greek Chicken Gyros with Tzatziki Sauce Spaghetti Squash Chicken Marinara Roasted Beet & Butternut Squash Salad Mediterranean Scrambled Eggs Greek Shrimp & Feta Caramelized Onion & Spinach Flatbread Roasted Mediterranean Potatoes Chicken & Peach Arugula Salad Lentil Soup Roasted Pears with Honey & Greek Yogurt
