The Challenge Begins January 1, 2024
It’s the perfect time to commit to healthy eating. You won’t have to do it alone!
Take our challenge in January and follow an easy, delicious, 4-week meal plan. It’s an easy, supportive way to create lasting healthy eating habits.
- Get a copy of the 28-day Make Every Day Mediterranean menu plan book (download an e-book instantly!)
- Join our Facebook group to connect with others who have adopted this way of eating
- Begin following the meal plan in the book. Check the Facebook group daily for tips and enouragement along the way. Plus, post your own questions, successes, challenges in the group to start a conversation with other members!
Plus, all heritage diets are more alike than different! Start off the new year by discovering the foundations of the Mediterranean Diet, which can easily be applied to the Asian Heritage Diet, African Heritage Diet, and the Latin American Heritage Diet. All of these plant-based eating patterns are just as delicious as they are nutritious.
Get your copy of the 28-day menu plan
Join our online community, the Make Every Day Mediterranean Facebook group
Oldways Mediterranean Challenge 2022 Vlog
Frequently Asked Questions
Do I need to purchase the book to participate in the Challenge?
Yes. The challenge will closely follow Oldways’ Make Every Day Mediterranean 4-Week Menu Plan Book, day by day and meal by meal.
Do I need to use Facebook in order to participate in the challenge?
We invite everyone to follow along the 4-week menu plan book, whether or not you are a Facebook user. However, our group discussions will take place on Facebook. In order to view and take part in discussions, you must have a Facebook account and request to join the Make Every Day Mediterranean Club group on Facebook.
Is this challenge vegetarian or vegan?
No. The menu plan book includes recipes that contain seafood and meat, alongside plant-based recipes.
Is this challenge gluten-free?
No. The menu plan book includes recipes that contain gluten.
Is the Mediterranean Diet Challenge keto-friendly?
No.
I have [name of medical condition]. Will the menu plan work for my health needs?
Please consult your healthcare providers with any questions or concerns before beginning the menu plan.
Is the menu plan book suitable for one person? How many servings does each recipe make?
Most of the recipes make 2-4 portions. If you are cooking for one, you can save leftovers, and skip some of the recipes in place of leftovers. You can also scale the recipes up or down. If you have questions about adapting the recipes for larger or smaller families, please post your question in the Facebook group.
Can I substitute X ingredient for Y ingredient?
It is fine to make ingredient substitutions, but Oldways has tested the recipes only as they are written. We can’t guarantee a success for every substitution! The Facebook community is a wonderful resource for questions about substitutions. Post your question there, and the community will chime in with ideas and suggestions.
If you have an allergy to a certain ingredient, you may be able to eliminate that ingredient, or substitute another ingredient in its place. Alternatively, you may wish to skip that particular recipe and cook another recipe from the book in its place.
Is the menu plan book a weight loss plan?
People use our menu plan book for a variety of reasons— to eat more vegetables and whole grains, to learn new recipes, to enjoy Mediterranean flavors, and more.
Each recipe in the menu plan book has fewer than 500 calories, which will constitute a weight-loss diet for most people. If weight loss is not your goal, check out the “extras” in the Bonus Pages section of the book for snacks to supplement the meal plan.
Is there a weekly grocery shopping list associated with the menu plan book?
No.
Wanda Edgar 
