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.
Plus, all heritage diets are more alike than different [1]! 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.
Yes. The challenge will closely follow Oldways’ Make Every Day Mediterranean 4-Week Menu Plan Book [2], day by day and meal by meal.
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 [5] group on Facebook.
No. The menu plan book includes recipes that contain seafood and meat, alongside plant-based recipes.
No. The menu plan book includes recipes that contain gluten.
No.
Please consult your healthcare providers with any questions or concerns before beginning the menu plan.
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.
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.
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.
No.
Links
[1] https://www.washingtonpost.com/lifestyle/wellness/mediterranean-diet-adapt-asian-latino-african/2021/09/15/1530557a-14ac-11ec-a5e5-ceecb895922f_story.html
[2] https://www.oldwayswebstore.org/make-every-day-mediterranean-an-oldways-4-week-menu-plan-e-book/
[3] https://www.facebook.com/groups/MakeEveryDayMediterranean
[4] https://www.youtube.com/watch?v=20luEYcotUs
[5] https://www.facebook.com/groups/MakeEveryDayMediterranean/