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You Can Follow the Mediterranean Diet — Join Our Online Group Challenge on May 1, 2021

Mediterranean Diet Month in May is 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. 

Here’s How to Get Started:

  1. Get the Mediterranean menu plan book. This is your 28-day meal plan with all the recipes you’ll need to participate in the challenge.
  2. Join our private Make Every Day Mediterranean Facebook group. Here’s where we’ll share a bonus tip or encouragement every day that corresponds with the meal plan. This is also where you can post your progress, any issues, and questions for group feedback. 
  3. Spread the word! Invite a friend to do the challenge with you.
  4. Start your new healthy eating plan with us on May 1st.
  5. Log into the group daily for encouragement and tips, and connect with others who are on this journey with you. 

May calendar with one Mediterranean diet tip every day
Your Daily Reminder to Participate

Don’t forget to participate every day! 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!

Download the PDF


Buy in Bulk and Save 
Mediterranean diet pyramid tear pad with make every day mediterranean menu plan books

For every bulk purchase of 25 Make Every Day Mediterranean books, you’ll receive a free, 100-sheet Mediterranean Diet Pyramid Tear-Pad. Bulk purchases are a great option for dietitians, coaches, teachers, community organizations, and hospitals & healthcare centers. 

Keep this colorful and handy pad of 100 sheets in your office, and tear off one 5.5” x 8.5” Mediterranean Diet Pyramid for every patient. It’s an easy and cost-effective way to explain the key food choices in the Mediterranean Diet! 

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 ingredient for 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.  

 

 


MedDietPyramid

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

 

Comments

Sherru
I’m up for a challenge
Maria Marin
I purchased your book a little while back am excited to take part in this challenge!
Alison Bowling
I am new to this and hope to be able to manage it by the January start! I am caregiver for my husband who has Parkinson's and dementia so my time is not really my time!
Donna
Hello, I am in the same situation as you. I am the primary caregiver for my husband who has Alzheimer’s. I’m looking forward to getting the book I just ordered it today. The Mediterranean Diet is highly recommended by his doctors. I’ll try the challenge but looking forward to eating healthy for both of us. Praying for you in this journey your on with your husband.
Tamara Tinsman
Excited to do this!
Lula Beard
I am looking forward to a new way of living.
Kathleen Dunn
Purchased paperback copy. Looking forward to getting started!
Robin
Looking forward to this challenge
Lucille Cavan
I am excited!
Robin Lindemuth
It’s time for me to take the plunge!
Anna P
Looking forward to joining everyone!
Anna
Excited!
Lars
Bought the book today- ready and willing
Hessie
Looking forward to getting back on track with a healthy eating plan. Ordered paperback.
Amy Stewart
Ready to get started!
Linda Burgess
I'm ready to give it a go.
Trish Jensen
I so need this. I bought this after being diagnosed with breast cancer but having problems getting the meal planning down. It will be nice having some support and guidance.
Marianne
Brilliant idea! Looking forward to starting the year off right!
Wendy Dickerman
Hello! I ordered 2 copies (one for a friend). How do I send her hers? Thank you, Wendy
Katherine-Oldways
Hi Wendy, if you ordered the E-book versions you will receive an email for each that will contain a link to download the PDF. One of those emails should go to your friend. Hope you both enjoy the book and the challenge!
Lynne McPhee
I'm excited to get new tasty recipes from the booklet! I can use this to trim some weight as well.
Rosalyn
I downloaded the newest version of the book to Kindle last year. I also have a printed copy of the one before that. I tried to do another challenge but didn't last. I want this to be my new way of life. I am in 100%, keeping in mind, life happens. Oldest is the greatest!
Ann D.
Just ordered the book. Not sure how much of a prescribed menu I can follow since I am cooking for family members with food allergy, low sodium needs, and vegan. But, what I love about Mediterranean is the flexibility!
Katherine-Oldways
Exactly! Hope you all enjoy. Thanks for your comment.
JoAnn
Looking forward to the Challenge starting Jan 4, 2021.
Susan Cucuzza
My husband Tom and I are looking forward to this challenge. What a great way to begin the new year!
Carol A.
I have LPR and was told my diet should be primarily Mediterranean. I’m looking forward to following along on this challenge.
Bob P
Looking forward to this!
Denise R.
Looking forward to the challenge. I got the paperback book, not the e-book, so I assume it’s the same since someone (Rosalyn) said she downloaded the “newest” version. I ordered the book a month or two ago directly from Oldways.
Katherine-Oldways
Hi Denise, yes it is the same! So glad you'll be joining us for the challenge.
Ryan McKee
I am hoping to start a path toward optimal health.
Emily
Hi. I'm looking forward to this, but I don't eat fish. Hoping I'll be able to make healthy substitutes.
David S
Bring it on
Chops
I've tried everything else. Why not this too?
Nan W
way ready!
Simone
Looking forward to learning some new vegetable recipes.
Sandy H
Looking forward to taking the Challenge. Hope my book arrives in time I prefer to make notes on my recipe pages after trying each
Carol C
I am looking forward to this Mediterranean diet challenge. Bring it on!
Lisa H
are the lunch recipes make ahead recipes that are easy to take to work to eat?
Katherine-Oldways
Hi Lisa! Yes, breakfasts and lunches during the week are made simple to fit a busy schedule! Many of the lunches utilize leftovers from the previous day, so they'll be easy to put together and take with you to work.
Delilah H
I am looking for a way to offset the menopause weight gain struggle. I already exercise the recommended amount and then some but over time my diet has started to match my preteens’. So, I’m excited to give this way of eating a go to hopefully improve mine and my families diet!
Earnie Lumpkins
The book is ordered and I've requested to join the Facebook group. I look forward to this.
Barbi
I am excited to begin the New Year with this and make it a year of health!
Lorri Miller
Hubby and I are joining the 4 week challenge; hears to improved health.
Christine Marsh...
I am looking forward to this. It will be a fun challenge to take my mind off a cold New England winter.
Katherine-Oldways
You will feel like you are traveling through the Mediterranean!
Fawn
Ordered paperback today. May get it too late for day one but I’m excited to start
Marsha
Looking forward to some new eating habits. We have gone carb and sugar crazy during lockdown.
David
I am excited for the challenge in order to begin eating healthy and feeling better.
Carla
I’m up for the challenge and looking forward to Monday! Happy New Year

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