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It’s the perfect time to commit to healthy eating. You won’t have to do it alone! The Mediterranean Diet Challenge is an easy, supportive way to create lasting healthy eating habits. Stay tuned for details about our next challenge! In the meantime, we encourage you to get your own copy of the 28-day Make Every Day Mediterranean menu plan book. Then, join our Facebook group to connect with others who have adopted this way of eating.
Get your copy of the 28-day menu plan
Join our online community, the Make Every Day Mediterranean Facebook group
Daily Mediterranean Diet Tips
You can follow the Mediterranean Diet any month of the year! Download this PDF Mediterranean Diet Challenge Calendar and post it on your fridge—it’s your reminder to stop by our Make Every Day Mediterranean group on Facebook for a daily tip, idea, or encouragement!
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.
Is the 2021 challenge the same as the 2020 challenge?
Yes, both challenges follow the Make Every Day Mediterranean 4-Week Menu Plan Book, day by day and meal by meal. We invite you to participate again, whether you would like to engage in new conversations with this year’s participants, recommit to healthy eating in the new year, or revisit your favorite recipes and meals from last year’s challenge.
I have the older version of the Oldways 4-Week Mediterranean Menu Plan Book (purchased before 2019). Can I use this book for the challenge?
The challenge will use the updated (2019) version. Approximately half of the recipes are different in the updated version.
Why hasn’t my book arrived in the mail yet?
We are experiencing shipping delays due to the COVID-19 crisis. We encourage all participants to purchase the e-book to guarantee delivery in time for January 4th. If more than 2 weeks has passed since your order shipped, please send an email to store@oldwayspt.org to ask about the status of your order.
The Mediterranean Diet is #1 for 2021, according to U.S. News & World Report
- #1 Best Diet Overall
- #1 Plant-Based Diet
- #1 Heart-Healthy Diet
- #1 Best Diabetes Diet
- #1 Best Diet for Healthy Eating
- #1 Easiest Diet to Follow
According to U.S. News & World Report
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