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This January, we’re inviting all of our readers to participate in a fun healthy eating and cooking challenge. Whether your goal is to cook more often at home, eat a more climate-friendly and sustainable diet, incorporate more fruits, vegetables, and whole grains into your meals, or dip your toes into plant-based eating—we’ve got you covered. 

healthy med foods plant-based

How the January Challenge works:

Choose one of our 4-week meal plans — Mediterranean, Vegetarian/Vegan, or Whole Grains—and start following the plan on Monday, January 9th. You’ll get 4 weeks of breakfast, lunch, and dinner recipes that are simple, affordable, delicious and healthy. 

Want to enter for a chance to win prizes? Post updates on Instagram—a picture of something you cooked from the meal plan, a progress update, a review of a recipe—and tag @oldways_pt for a chance to win a prize. Each week of the challenge, we will randomly select one Instagram post and send the author a $50 Visa gift card!

Which plan is right for you?

All of our 4-week plans are filled with recipes you and your family will love. Whether you choose the Mediterranean, Vegetarian, or Whole Grains plan is up to you! Read below for more information on each meal plan, and to find the perfect fit for you. 


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This meal plan takes you on a 28-day journey through the Mediterranean Diet, with recipes from all over the region like rosemary chicken, a Spanish tapas lunch plate, pasta with shrimp, and shakshuka. 

Decades of research tells us that the Mediterranean diet can lower the risk of heart disease and chronic diseases, as well as promote healthy brains, healthy aging, and healthy pregnancies. 

What’s more, the Mediterranean diet is not a “diet” in the modern sense of the word, with rigid rules, calorie counting and deprivation. Instead, its focus is on flavor, seasonality, and the joys of sharing delicious meals around the table. The Mediterranean Diet has been ranked as the “#1 Best Diet” by U.S. News & World Report for six years in a row—if you’re curious about this way of eating, the Mediterranean meal plan is the perfect way to get started!

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Whole Grains Around the World 


If you’re craving global flavors, this 4-week meal plan is for you! Whole Grains Around the World focuses each week on a different cuisine—African, Asian, Latin, and Mediterranean. With dishes including stuffed poblano peppers, eggplant and barley stew, and maple and teff breakfast porridge, you’ll look forward to each day’s meals and you’ll never get bored. 

There are plenty of good reasons to increase your whole grain intake. Repeated studies show that whole grains reduce the risk of stroke, diabetes, and heart disease, and the benefits are greatest when you consume at least 3 servings of whole grains daily. Plus, whole grains are a sustainable food choice that support the earth’s health as well as yours.

This book goes beyond whole wheat bread, oatmeal, and brown rice to acquaint or re-acquaint you with often unsung grains like amaranth, freekeh, and teff. This is the perfect plan for the food lover or home chef!

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Celebrating vegan January? If you’re curious about plant-based diets, look no further than this 4-week guide! With breakfast, lunch, and dinner recipes for every day of the week, this plan ensures you’ll follow a well-balanced vegetarian or vegan diet. Recipes include peanut stir-fry with black rice, pasta pomodoro, Vietnamese noodle soup, and many more!

Vegetarian and vegan diets support heart health and can help prevent type II diabetes and other chronic illnesses. Following a vegetarian or vegan diet can help you lower your carbon footprint, as well. This meal plan will help you learn about nutrient-rich plant foods that are good for you and taste good, too.

So, which plan will you follow on January 9th? Be sure to follow us on Instagram (@Oldways_PT) to stay tuned for tips and encouragement along the way. Remember to post about your progress on Instagram and tag us @oldways_PT for a chance to win a prize! And above all, enjoy a month filled with delicious and good-for-you meals. Happy New Year!

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Colette Buisson
I would like to do the Mediterranean diet.
Love Med food but husband not so much. Want to experiment with the Med diet and get him onboard.
Patricia Sheffield
I am so ready!
Awesome! So glad to have you joining us!
Patricia Sheffield
Mediterranean please
Diane Silvestri
I would like to try the Mediterranean way.
Tammy Bratton
I’d like the Mediterranean plan please.
Yes I want to do the four week med diet
That is great news! The menu plan is linked above or you can visit Oldwayswebstore.org
Sujata Duggal
Please sign me up for the whole grain challenge. Thank you for doing this to help us all.
Hi Sujata you can purchase the book with the link above or visit Oldwayswebstore.org!
Susan Rouleau
Look forward to try the Mediterranean way of eating.
Robert Tonkin
I will follow the Mediterranean Eating Plan.
Ross Woodfall
Mediterranean Diet please
Hi Ross, you can purchase the book above or visit oldwayswebstore.org!
Michelle Smith
Yes I want to try the Mediterranean diet
Terry B
How do you sign up
Bonnie T.
So excited to begin the Mediterranean meal plan! It is obvious by me and others I need this! Thank you, Oldways!
Theresa Todd
Mediterranean diet please.
82 and sick, hoping it’s not too late.

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