Mediterranean Diet Meal Planning | 5-Day MasterClass + PDF
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- Опубликовано: 15 май 2024
- If you want to learn everything about Mediterranean diet meal planning, then join me in my Mediterranean kitchen for 5 days of one-on-one coaching in this 5-Day Masterclass where you can cook along with me and discover how easy it is to follow this healthy way of eating every day.
Download 10 menus and the class notes PDF at this link:
bit.ly/mediterraneandietmealp...
Find out your personal nutrition daily recommendations at this link:
www.nal.usda.gov/human-nutrit...
CHAPTERS
00:00 Introduction
00:35 Day 1 Prep Day
04:10 Day 2 Fruits and Vegetables
10:18 Day 3 Whole Grains
15:19 Day 4 Healthy Proteins
20:45 Day 5 Healthy Fats
Watch the Mediterranean diet recipes videos in these links:
Yogurt Smoothie • START Your Day with Th...
How to Cook Beans • Tooting Too Much? 3 Se...
Perfect Quinoa • HOW TO MAKE PERFECT QU...
Meal Prep 101 • Looking for HEALTHY ME...
Overnight Oats • TREAT YOURSELF to a GO...
Fabulous Farro Salad • ALL-TIME FAVORITE PACK...
Bean Chili • Popular Spanish BEAN S...
Almond Butter • How to Make ALMOND BUT...
Salmon Dinner • AIR FRY SALMON FILLET ...
Skinny Omelette • HOW to make a PERFECT ...
► PRINTABLE RECIPES: www.mediterraneanminutes.com
► Sign up for my NEWSLETTERS: bit.ly/ESSENTIALGUIDEPDF ► MY AMAZON STORE: KITCHEN ESSENTIALS & REQUIRED READING
www.amazon.com/shop/mediterra...
Disclaimer: Product links may include affiliate links
#mediterranean diet #mediterranean diet recipes #mediterranean recipes
► MY KITCHEN ESSENTIALS:
Boos Cutting Board: geni.us/73HQ (Amazon)
Breville Fast/Slow Cooker: geni.us/xJzG (Amazon)
Cosori Air Fryer: geni.us/O5ojfK (Amazon)
GreenPan Ceramic Set: geni.us/fCgJ0h (Amazon)
GreenPan Ceramic Wok: geni.us/FBg9B (Amazon)
Horl Knife Sharpener: geni.us/dHPeVZ (AMAZON)
KAN Knives: geni.us/O6TiR
KitchenAid Citrus Juicer: geni.us/cfO0knL (Amazon)
Le Creuset Dutch Oven: geni.us/qPA0 (Amazon)
Microplane Zester: geni.us/L9OOgdT (Amazon)
OXO Mandoline: geni.us/TGMFWRi (Amazon)
OXO Salad Cruet: geni.us/AM7u (Amazon)
Vitamix Blender 750: geni.us/CoC2bnC (Amazon)
Disclaimer: Some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase. But if you click, it really helps me to be able to make more videos!
LET’S CONNECT
Sign up for my newsletters: bit.ly/ESSENTIALGUIDEPDF
Visit my website: www.mediterraneanminutes.com
Follow me on Instagram: / mediterraneanminutes
Please SUBSCRIBE to my channel and LIKE THIS VIDEO. It will really help me get the word out about how easy it is to eat the Mediterranean way every day when simple recipes turns ordinary ingredients into extraordinary dishes!
Legal Disclaimer: The content of this channel is NOT medical advice, nor can I give you medical advice. I am not your licensed nutritionist, registered dietician or doctor. Everything here is for general informational purposes only and not for the purpose of providing medical advice. Information in this video isn’t intended to be a substitute for professional medical advice and it should not be used to self-diagnose nor should it substitute for a medical exam, treatment, diagnosis, and prescription or other recommendations by a professional medical health care provider. Always seek the advice of a medical professional or qualified health provider before making any changes in your health regimen or diet and to get answers to any questions you may have regarding a medical condition. 
Хобби
Thank you so much for this!! I just love watching you and was super excited when I saw all the info you were giving us for free. Thank you for doing this, not all of us can afford to buy meal plans, etc I really appreciate all the work you put into all this. You make me want to move to spain and live a simple life. Bravo for all you do to help us live a better life!!
Thanks a lot, Wendi. I know lots of creators need to make a living at this and do it by selling these kinds of classes but all I want to do is put it out there and hope it helps. I'm really glad it works for you. And BTW, if you need more plans, my Community tab has lots, published every Wednesday for about a year now. Cheers, Caroline
I so appreciate all your knowledge about this lifestyle. My bloodwork has been perfect since starting this new lifestyle diet. Thx for your willingness to share your expertise to help others. You r queen of the kitchen help in my home.
Thanks very much, Claudia. I’m glad it is helpful to you! Cheers, Caroline
Thank you so much for this. I'm soon turning 75 and want to get serious about this way of eating. You are blessing!
Hi Nana Rosa - Well, no time is too late because eating healthy makes a difference at any age so best of luck with it! Cheers, Caroline
@@mediterraneanminutes 😉
I love this! Thank you! I’ve been on the Mediterranean diet for three months now. I feel great! All of my blood work levels fell below normal!! I really needed this video to get new ideas!💕
Hi Tam - Such a great report from you, congratulations and keep up the good work at eating your way to healthy! Cheers, Caroline
I've been following your channel along with a couple of others, and have been eating the Mediterranean way since October. I'm down 15 pounds and feel so much more energy -- thanks for your wonderful recipes and handouts! This way of eating is easy to sustain, doesn't "restrict" anything, so the guilt for those occasional treats is gone, and tastes incredible!
Awesome, Laurel! What a great report. Glad I can be a very small part of your healthy journey team! Cheers, Caroline
Caroline you are fantastic thank you so much. I have followed you for a long time now, just love your videos, wish I lived next door to you to smell your lovely dishes cooking. Thank you for being so kind and giving us all these details. I love Mediterranean food. Brilliant, brilliant, brilliant.
Hilda, I so appreciate your support of me and what I'm trying to do with the channel. Lots of creators might have wanted to turn this into a money-making course but I just want to put information out there and hope it's helpful. Your positive feedback is compensation enough! Thank you very much. XO Caroline
This is wonderful, just the motivation I needed to re-start the diet my Dr keeps recommending. Your videos are a delight. I’ve been watching you regularly for about a year now! Thanks!
And I'm so happy you are along for the ride, Debby. Thanks for the continued support! Cheers, Caroline
You put so much effort and thought into your videos.
It’s very much appreciated! ☺️
Glad you like them, Sandy. And I appreciate that you noticed! It really is a labor of love. Cheers, Caroline
Great video!!!!
Thanks, Sheryl!
This was wonderful!
Thanks, Marge! I really appreciate that you took the time to comment. It means alot. Cheers, Caroline
Thank you so much for all these recipes and this great meal plan. I know a ton of work must have gone into all this great information-Thank you!
Oh boy, thanks Amanda! You're right...so much for retirement (ha ha ha). And as a one-person operation, the learning curve has been insanely steep and I appreciate reading your message of support! Cheers, Caroline
Thank you,for these classes! I so appreciate!
Thanks, Kathy. You can’t imagine how nice it is to hear it. This video was my heaviest lift yet on the channel so I really hope it helps to get everybody motivated to play more in the kitchen!
And so much gratitude to you for all this! It’s so appreciated! All the work you’ve done to share. 🙌🏽💖🙌🏽
Hi Jen - So nice of you to send such a note of encouragement! Thanks, thanks… and P.S. please tell all your friends! Cheers, Caroline
Thankyou. I love your videos. 🇦🇺
You are so welcome, Samantha. Thanks for letting me know!
This is fantastic!
Thanks, thanks, thanks, Ingrid!
Thank you so much !!!
You're welcome, Pat! Glad it's been helpful to you! Cheers, Caroline
This is perfect 🥰
You're so sweet, Sally Jean. Thanks much. XO Caroline
Thank you for the Meal Plans. I am so excited, this is perfect!!
Oh goody, Kathy! I love to receive that kind of response. And I'm very glad to have you join me on the journey... Cheers, Caroline
This was so helpful! Thank you! 😊😊
You’re welcome, Jenny! Thanks for letting me know. Cheers, Caroline
Ii love your channel I am planning on sharing with my community ! TY for doing this
Thanks, thanks, thank, Dee. Super nice of you to spread the word… I can use all the help I can get! Cheers, Caroline
Thank you for this, love eating mediterranean and new ideas ❤
Glad you enjoyed it, Peggy!
Thank you so very much for this!!
You are so welcome, Ellen! Glad to know it's helpful... XO Caroline
@@mediterraneanminutes yes very much so!!
Brilliant presentation. My cardiologist suggested the Mediterranean lifestyle to improve my heart condition. You have made me fall in love with the foods to nourish my heart and soul. Thank you
How totally nice of you to send me such a supportive message! Thanks much and best of luck on your healthy journey! Glad you are joining me as we go... Cheers, Caroline
This will really help. Thank you. ❤🇦🇺
Well, Jennifer, I sure hope so. That's the whole goal of my channel, if the videos work for you, they work for me. Cheers, Caroline
This is a great video, thank you so much for all your hard work.
Thanks, Marlela. It was definitely my biggest effort so far so I just hope it's helpful! Cheers, Caroline
Very beautiful and helpful video Caroline! 🥦🍊🍅
Thanks, Tink! XO Caroline
Thank you so much
You're most welcome, Connie. I'm so glad it's helpful! Cheers, Caroline
Fantastic information. Thankyou ❤
You're very welcome, Samantha!
Hi from New Zealand just found your wonderful videos…yum
Hi Marilyn - You'd probably never guess but if we weren't living in Spain, there is no place else on earth we would rather be (actually it IS where George would like to be!). But time and money prevented that dream from coming true, so I am super delighted that you are joining me on the healthy ride! Cheers, Caroline
Such a comprehensive yet fun video. Thanks!
Glad you enjoyed it, Rebecca. Thanks very much for taking the time to let me know. Cheers, Caroline
Love this! Thanks for all the hard work I’m sure you put into this video! I’ll be revisiting it more than once.
Hi Cynthia - Welcome back any time... I'm really happy that it's helpful to you. C heers, Caroline
Thank you for your delicious and easy meal prep ideas! I so appreciate the excellence you always put into your videos! You are a gift! ❤
Thanks, thanks. thanks. It really helps to hear it! XO Caroline
Hi Caroline, this is a great video!! I am going to print off the pdf.
Hi Laura - I hope the PDF is helpful, I think it's a pretty straightforward way to get the feeling for how to follow the diet but you'll be the judge when you use it! XO Caroline
Thank you for all your hard work on this project. I look forward to using the plans and recipes later this week when I do my shopping. 😊
Hey Navy Mom - It will be fun for me to think that you’ll be cooking with me this week! I’ll put an extra cup of coffee ot tea out for you! Cheers, Caroline
Along with the PDFs. Thank you so much for this! Absolutely love your videos they're very helpful!
Thanks, Nancy. I’m really glad you like them! Cheers, Caroline
Your video was fantastic! It is so good to see food prep brought into the week-long meal preparation phase. Including the shopping list is so useful. Thank you for all the work you and your team did for this RUclips video.
Ray
Super nice comment, Dennis. Funny you should mention a "team". I don't have one! Just me, a couple of cameras and a computer with plenty of software and - on this one - I was trying to channel that younger self who could put in 12 hour days without blinking... now... not so much! I jokingly told George that someday I should add that long list of credits to the video and the printed materials but it would be a bit boring with all the same name! But it's all fun and really satisfying to be doing something that helps other people get healthy. I'm glad it's helping you. Cheers, Caroline
Thank you so much for putting all of this together and sharing it with all your subscribers. Very helpful video along with the links you've provided. Just shows how easy and tasty it can all be while remaining healthy.
Thanks very much, D&O! Nice to connect with you again... XO Caroline
I am so glad I came across your channel. I'm thrilled to have found your channel. The information you provide is fantastic, and the recipes are amazing. Thank you! is a fantastic information. and fantastic recepies. Thank you
So so nice of you to say so. I'm very happy that you are finding some value in it. Thanks much for the confidence boost! Cheers, Caroline
Wow, your videos are amazing! Thank you so very much for sharing your knowledge. This is something I really need. I will be following along. God bless you.
You are so welcome! Thanks much for joining us all on this healthy journey!
This video is amazing and everything looks delicious! Thank you for making such an informative video with the PDF to go along it ❤❤❤
Glad it was helpful, Fashionluvr!
This is so awesome! Thank you so much for this. You couldn’t have made it any easier. You make me want to live in Spain too. 😊
Hey there happy ducky... I'd welcome the company any time. Come on over for a cup of coffee!
@@mediterraneanminutes 😊 that would be fabulous for sure. If I ever make it over that way I’ll look you up! How did you end up living there if you don’t mind me asking?
May you be blessed with a million subscribers. 😂❤
Thank you so much, this is exactly what I needed to get a foundation to work from to change to the Mediterranean lifestyle. Thank you again for all the work you put into your videos. ❤
Priscilla, so nice of you to take the time to send such a sweet message. I'm glad it's helpful!
Evening Priscilla 🌹🌹
Meet a new day, how are you feeling today, hope all is going well with you over there??
Thank you for the Meal Plans! My wife and I have wanted to try eating the Mediterranean way but didn't know where to start. This is great.
Tyanks, Edward, I really hope it helps you guys get started on this healthy journey! Cheers, Caroline
A leader in nutrition and a leader in customer service.
Thanks so much for such a positive comment! I really appreciate it. Cheers, Caroline
Another awesome video. All the ideas and suggestions are helpful and look delicious. You need to write a cookbook. Your personality is aborable. Thanks sgain.
How nice to hear from you again, Lady B. Thanks for the encouraging words. Cheers, Caroline
Caroline, you've shared so many good videos with food prep ideas, how to ideas, good tips and of course, great recipes. When I watch your videos I definitely feel more motivated to eat better. What I truly appreciate with this video, besides the obvious amount of hard work and dedication that went into making this video, is... well, the simple to follow outline. Oh, and definitely the PDF, too. I plan to print the PDF and set it in my kitchen where I can see it to further help with motivate, and remind me, to eat better for my health. Sometimes it's really hard to simply get started, but I feel more confident in being able to get started with this wonderful Masterclass video.
So, once again, thank you so much for all the work you put into your videos.
And for the USDA link for Dietary Reference Intakes. That is very handy.
Take care and best of health to you and George. 😉
Thank you so much. It really makes me feel good to know that what I'm doing works for you. It makes all the hard work (and this one in particular was a bit over the top, work-wise, for me) worth it! Cheers, Caroline
Thank you for all that you share with us. I look so forward to your videos. Could you possibly do a video on eating the Mediterranean way for someone who has celiac disease and is also lactose intolerant? My son (in his 30s) would benefit from this tremendously. Thank you so much!
HI Vanessa - I will try to take those ideas into account in future videos. I'm somewhat lactose-intolerant too so I simply avoid animal-based milks and cheeses and that seems to help but of course your son's doctor or nutritionist would be much better posed to make specific recommendations to him. Thanks for the suggestions! Cheers, Caroline
am watching this as i am wolfing down a bowl of (my own version of) tabbouleh salad god i love Mediterranean flavors
Lucky you! I love tabbouleh too, it's just so simple and fast to put together... yum yum yum! Cheers, Caroline
Love you way of teaching. Also what is the food processor or chopper you use.
Thanks Connie for the encouraging comment. As far as that food processor goes, I guess I better stop using it (ha ha ha)! I get questions every week about it and I've never been able to find it available anywhere online. I bought it from a grocery store in Spain for about 15 euros a few years ago and love it... lots of power and glass bottom. That said, I do have a link in the description for one similar to it (although slightly less power) that might be an option! Happy hunting, Caroline
Oh my gosh I was like where is this master class I’m going to pay to register! I would totally pay for your content!!!!! You are awesome
Hey Mama! Thanks so much. I actually filmed a bit about why I didn't want to charge for this course and decided the video didn't need it... because it's more important to me to just put it out there so as many people as possible can benefit. Glad you found it worth the price of admission! Cheers, Caroline
Thank you so much! This was very helpful and I love the format. We you a teacher in your former life?
Ha... no in a former life, I was an executive in high tech and entertainment (many many moons ago). So glad you like the format! Cheers, Caroline
Love the breakdown! I do have a question, do you eat your biggest meal for lunch or dinner?
Hi Jane - Lunch is always the biggest meal here... and we like it because it's lots easier to digest all day than late at night!
Buenas Dias! I just found you back- love your videos- staying just north of Marbella for a month- such a wonderful place. We are already planning our next trip. Belgium is just too grey and cold all winter! Loving this way of eating- we feel so much better- surprise!!😂😂. May I ask -where do you find those blue corn chips
Hi Susan - Well, I used to be able to buy them at the Carrefour grocery chain but they no lnoger carry them :( and lucky you, Marbella is quite the place to be! But next time, visit Alicante and we’ll have to get together for a cup or a glass! Cheers, Caroline (and P.S. Please tell all your friends about the channel!)
Ok! Sounds like a good plan! We will meet in October 👍
Oh! I noticed you soaked a number of different beans together. Funny, I always just do one. Let’s see what you do with the mix of beans!
Hi Theresa Lee! I do that when I’m building a bean stew or soup and you can watch a couple of videos where I do just that on the channel. It does make a few softer than others but it all works out in the end and I like the combination of textures and flavors! Cheers, Caroline
I like almond butter but I also like peanut butter it has healthy fats
Hi Green Lady and thanks for adding your POV! Since we grow almonds on a few trees and live in the middle of a huge growing area in Spain, we’re partial to them. And for many people peanut allergies can be problematic but, of course, not for everybody and as I always say… you do you! Cheers, Caroline
Thank you! I just cannot find the pesto video 😢 can I get directions to it please 🙏
Hmmm. here's the link that might help you, ruclips.net/video/epdbp10g6FQ/видео.htmlsi=heEIlErbTvs5Se6p And if you want to get a printable version, you can get it on my website at www.mediterraneanminutes.com/recipe-view/citrus-pistachio-herb-pesto/
I love to eat raw veggies, olives and cheese for a summertime lunch. But would you consider olives themselves a fat or fruit?
Hi Donna - To answer your question, they are a fruit… and a healthy fat!. But on a more serious note, olives are a fruit and as you know they do contain healthy monounsaturated fats that other fruits like avocados and nuts (which are actually fruits too). Cheers, Caroline
I am allergic to eggs.. would it be ok to substitute with tofu?
Absolutely, since George started watching his cholesterol, we have eggs much less frequently and tofu a lot more too, so go for it! Cheers, Caroline
I can’t get the menus and class notes to download. I have tried to download on my i-pad and on my regular computer but it just doesn’t work. I have also had my husband try and my neighbor. My neighbor works in IT and he can’t get it to download. Any suggestions.
So sorry, Sharon. I just tried it with my husband’s computer and didn’t have trouble although because it is a arger file, it did take a couple of minutes. If you would please send me a direct email through the contact page on my website, I will be happy to send it to you directly. You can go to that page at www.mediterraneanminutes.com/contact-2/
I didn’t receive the download after confirming my email. Do I need to do something else?
That's curious, Cheral. I've checked and everything seem to be working but if you could go to my website www.mediterraneanminutes.com and send me an email from the contact page, I will send it directly to you. I'm very sorry for the inconvenience. Cheers, Caroline
I have the same problem. Successfully registered with the site by providing my email, but the “download” link just returns a page suggesting I check my Spam folder. I am a YT member of a few other cooking channels and have no trouble accessing their downloads, but I’ve never downloaded from this MailerLite vendor you’re using. I really love your style and knowledge in your videos and would consider paying as a member for the guides you’ve created, BUT I CAN’T ACCESS THEM 😢
I have tried three times to download the menus has this been withdrawn?
Hi Rita - I'm very sorry you are having a problem and I'll figure it out but in the meantime if you could do me a big favor, go to my website, www.mediterraneanminutes.com, go to the Contact section and send me an email. I will forward you the pdf immediately! Again apologies...Cheers, Caroline
For some reason I could not download your PDF. 😢
I’m very sorry, Chereen. I will look into it but in the meantime, if you could simply send me a direct email message from the Contact page on my website, www.mediterraneanminutes.com, I will forward you the PDF right away. Thanks for your interest! Cheers, Caroline
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Wowee! Thanks much. Cheers, Caroline
My biggest problem is I don't like lemon in or on things. Also I can't figure out a way I can eat sardines or anchovies. I love all the vegetables and other suggested foods.
HI Karen - Well, there are always many other options for taste, flavor and protein (although I will say that I NEVER ate sardines until this past year and now having some good canned ones on crackers is a go to pre-dinner snack!). And my way to get in some anchovies is with Caesar dressing. Lemon… well, it is one of my favorites and one of my only regrets about moving to Spain is that I can’t get Meyer lemons here!
Curious- are you fluent in language?
Well, I didn’t know any Spanish when we moved here and I am fluent functionally but not conversationally… it’s all those darn verb tenses!!! (ha ha ha)
@@mediterraneanminutesoh I do get that. I’m a a linguist and have learned some German and Arabic but not fluent conversationally as you note. Verbs…😮 boo ( at times)
Great information, but avocados are not Mediterranean. They are Mexican, central and south America. That is not Mediterranean. My family is italian and we don't eat avocados.
Hi Diana. You are so right about the origin of avocados although here in parts of Spain that can tout a sub-tropic climate, avocados are commerically grown in large amounts. But similar to the beloved Italian tomato, potatoes and chocolate, these ingredients were never native here but arrived during the Columbian Exchange. One point I’d like to add though is that my approach to teaching the Mediterranean diet is to show that you can follow this way of eating no matter where you live and that the diet includes any ingredients that match the basic tenets of the diet, including healthy fats like the avocado. I hope that clarifies why I include all healthy foods in the pyramid. Cheers, Caroline
This is not watercress! It is field salad!
HI Queen Bee! The salad I showed is called canonigos in Spain the closest equivalent for most people in the US is watercress but I know it is also called by other names… mache in France, lamb’s tongue or lamb’s leaf or corn salad or your version… field salad. I guess whatever you call it, it is a great green to enjoy in any salad!
@@mediterraneanminutes Hello, I know what the salad is called in our countries. I'm from Europe - I know all the countries in Europe. I live in Germany and France. My mother in Spain and my sister in the UK. Lamb's lettuce is certainly tasty and nice in any salad, but botanically it has nothing at all in common with watercress. Watercress tastes extremely hot and has special ingredients that make it very healthy. Arugula is similar in taste. Lamb's lettuce cannot offer this, which is why it is wrong to portray the two plants as similar. I think it's important to show the viewer alternatives to watercress that are also comparable. I think it's really good when Americans find videos on RUclips about how to eat well. The obesity epidemic is really bad and I think your videos are pretty good too. Don't be mad at me, but it's not Mediterranean. A lot of meat is also eaten there and significantly more than 4 teaspoons of olive oil are eaten. Me and my husband use around 50L of olive oil per year, which is almost 14 gallons. So that's 1 bottle per week. And we're both super skinny :) The most important thing is always lots of vegetables and lots of olive oil - then there's only a little space left for the Chorizo and Flan. That is the secret. All the best!