Ayhan`s 28 Day Mediterranean Diet Plan

Transcription

Ayhan`s 28 Day Mediterranean Diet Plan
1
Ayhan’s 28 Day Mediterranean Diet Plan©
Table of Contents
Table of Contents __________________________________________________ 2
Introduction to the No Cook 5 Minute 7 Day Diet Recipes© __________________ 3
The People Behind Ayhan's Mediterranean Diet Plans© ____________________ 4
Low Sodium Options and Substitutions _________________________________5
No Cook Recipes – 7 Day Overview____________________________________6
Sunday Meal Plan and Recipes _______________________________________7
Monday Meal Plan and Recipes _______________________________________8
Tuesday Meal Plan and Recipes ______________________________________9
Wednesday Meal Plan and Recipes ___________________________________10
Thursday Meal Plan and Recipes _____________________________________11
Friday Meal Plan and Recipes _______________________________________12
Saturday Meal Plan and Recipes _____________________________________13
$10 Food Coupon _________________________________________________ 14
Join My M Club to Save 10% ________________________________________15
28 Day Mediterranean Diet Plan______________________________________16
2
Ayhan’s Mediterranean Menu Plans®
Introduction to the No Cook 5 Minute 7 Day Diet Recipes©
Ayhan’s new “NO COOK 5 MINUTE 7 Day Diet Recipes”© will help you enjoy
losing weight with delicious and healthy Salads, meals and Snacks that you can
prepare in 5 minutes or less!
These 7 days of recipes are a FREE introduction to Ayhan’s Mediterranean Menu
Plans®, the healthy weight loss and lifestyle programs presented at
www.amdiets.com.You can also get 28 days ofr diet recipes at
http://www.ayhansmarketplace.com/diet/ebook.aspx.
Ayhan’s “NO COOK 5 MINUTE 7 Day Diet Recipes”© are portion controlled by
our Dietitian to provide about 1,500 calories per day. Beverages should be limited
to water, seltzer water, diet drinks, black coffee or tea. You may have 1 small
glass of wine 3 times per week. Men over 200 pounds should add a half cup of
trail mix and a piece of fresh fruit every day as a snack. We welcome your
comments and questions at 866-MYM-DIET or you can email us at
service@ayhans.com.
Wishing you a Happy Summer,
Ayhan & The Menu Plans Team
PS: You can order many of the ingredients at www.ayhans.com and have them
shipped to your home! Just click on the links onn the recipe pages.
PPS: To save 10% on all your purchases join MyMClub.
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Ayhan’s Mediterranean Menu Plans®
The People behind Ayhan’s Mediterranean Diet
The Chef and Mediterranean Food Guru
Ayhan was born in Cyprus, an island in the Mediterranean south of
Turkey. As a young man he moved to the United States and soon
became a Long Island restaurateur. He excelled in the restaurant
business and founded the leading group of restaurants specializing in
Mediterranean fare. His dedication to his craft led him to visits various
countries along the Mediterranean shores searching for high quality
ingredients to add to his growing list of award winning recipes. His
success in the restaurant industry resulted in his own brand of salad
dressing, which is sold in hundreds of supermarkets and online at
www.amazon.com
Ayhan’s desire to provide the benefits of his healthy restaurant recipes
and fine ingredients to everyone as easily as possible led to the
development of the online Ayhan’s Mediterranean Menu Plans® diet plan
at www.amdiets.com and to the launching of the online marketplace at
www.ayhans.com.
The Nutritionist
Debra Grossano, MS, RD, CDN, CDE, has been a registered dietician for over 5
years and has a well established practice in Manhattan. She has an undergraduate
degree from Rutgers University and a Master’s Degree in clinical Nutrition from New
York University. Debra has worked as a specialist in corporate fitness and was
heavily involved with personal fitness and promoting health in the workplace. She is
a leading expert on proper analysis of nutritional content and portion control in
successful dieting. Debbie is also a Certified Diabetes Educator.
The Strategist
Christopher Speed, MND, APD has a Master Degree of Human Nutrition from the
University of Sydney. Christopher is the author of several important articles
about the Mediterranean diet. He continues his professional interest in nutrition
and self care as an associate editor of the European Journal of Cancer Prevention
and as a nutrition consultant to major corporations in New York City.
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Ayhan’s Mediterranean Menu Plans ®
Low Sodium Options and Substitutions
How To Make Ayhan’s Mediterranean Menu Plans® Low Sodium
If you have been instructed by your doctor to follow a low sodium diet due to a medical condition,
please read the instructions below to decrease the sodium content in our Mediterranean meal plans.
Foods/Ingredients to
Substitutions
Omit
Salt
Herbs and spices- pepper, oregano, basil, garlic, garlic powder,
onion powder, red pepper flakes, mint, dill, salt free seasonings,
rosemary
Olives or Capers
Any fresh or frozen vegetables, or canned vegetables with “no
sodium added” along with herbs and spices
Ayhans Salad Dressings and
Olive oil, vinegar, and no salt seasonings;
Marinades
Mrs. Dash Marinades
Seasoning packets in the
Any herb or spice above
couscous mixes
Salted nuts or seeds
Unsalted nuts and seeds
Canned vegetables, beans or
prepared foods
Canned vegetables and beans that say “no salt added” , prepared
canned foods that say “low sodium”, or dried beans
Canned soups
Low sodium soups such as Healthy Request or Healthy Choice
Canned salmon or tuna fish
Anchovies
Rinse before using to get rid of some of the sodium.
Cheese (especially feta)
Low sodium cheese varieties, such as Alpine lace
Cottage Cheese
Low sodium cottage cheese
Peanut butter
Deli turkey or ham
Natural peanut butter
Any grilled fish without salt.
Low sodium deli turkey or ham
Crackers or Gold’N Krackle Baked
Wheat Crisps (sold on website)
Unsalted crackers, Wasa crackers, or Plain Gold’N Krackle Crisps
Glenny’s soy chips
Unsalted Glenny’s soy chips or plain rice cakes
Jarred or canned pasta sauce
Sodium free canned tomatoes (crushed would work best) or fresh
tomatoes diced and sautéed with garlic and olive oil.
Breadcrumbs or croutons
Use unseasoned, plain
Black Olive spread (sold on
website)
Homemade eggplant spread. Bake eggplant for 20-25 minutes and
remove skin. Cut into cubes and sauté with olive oil, garlic and
pepper. Cook until very soft. Blend in food processor.
Hummus
Homemade, salt free hummus. Using a food processor, blend
chick peas (canned without added salt), garlic, fresh lemon juice,
and tahini.
Packaged grilled chicken (Perdue
chicken short cuts)
Rotisserie chicken, without any sauce (take the skin off).
Parmesan cheese
Near East Falafel mix
Salt free spices and herbs
Homemade falafel made without salt
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Ayhan’s Mediterranean Menu Plans ®
No Cook Recipes – 7 Day Overview
Sunday
Orange Yogurt
Grilled Chicken and Fig Wrap
Glenny’s Soy Crisps
Spinach and Shrimp Salad
Sugar free Halva or 1 oz dark chocolate
Monday
Granola and Milk
Roast Beef and Feta Salad
Soy Crisps/Piece of Fresh Fruit
Salmon Topped Wheat Crisps
Dream Candy
Tuesday
Granola and Yogurt
Stuffed Grape Leaves and Walnut Salad
Ayhan’s Famous Cranberry Health Mix/1 piece of fruit
Mediterranean Salmon and Pignolia Nut Salad
Ayhan’s Famous Yogurt or Chocolate Covered Raisins
Wednesday
Granola and Milk
Fruit ‘N Nut Chicken Salad
Dried apple rings/Ayhan’s roasted soybeans
Crabmeat topped Wheat Crisps with Eggplant Spread
Dream Candy
Thursday
Granola and Yogurt
Salmon and Artichoke Salad with Roasted Pepitas
Ayhan’s Famous almonds/1 piece fruit
Crabmeat and Veggie Salad with Pignolia Nuts
Ayhan’s Famous yogurt or chocolate covered Raisins
Friday
Orange Yogurt
Turkey and Eggplant/Red Pepper Sandwich
Ayhan’s trail mix/Piece of Fruit
Chicken, Mango and Cranberry Salad with Wheat Crisps
Koska sugar free Halva or dark chocolate
Saturday
Toast with Cream Cheese and Jam
Turkey and Feta Sandwich
Ayhan’s Famous Almonds/Piece of Fruit
Mediterranean Tuna Salad
Dream Candy
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Ayhan’s Mediterranean Menu Plans ®
Sunday Meal Plan and Recipes
Nutrition Facts
BREAKFAST
Ingredients
* 6 oz fat free Greek yogurt (Total Fage 0% or fat free plain yogurt)
* 2 tbsp Hai Orange Jam or any all fruit spread
Directions: Mix jelly into yogurt and eat.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
LUNCH
Nutrition Facts
Orange Yogurt (203 cals)
Grilled Chicken and Fig Wrap (570 cals)
Ingredients
* 4 oz grilled or sliced chicken breast (can use Perdue Chicken Short Cuts)
* 2 tbsp Ayhan’s Famous Creamy Feta Cheese Dressing
* 2 Ayhan’s famous Turkish figs, chopped
* 1 Durum Wrap (can use a tortilla wrap instead)
* 2 lettuce leaves * 4 slices tomato * Half a lemon * salt & pepper to taste
Directions: Spread feta dressing onto wrap. Layer chicken, figs, lettuce and tomato
on top with a squeeze of lemon.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
203
0g
0g
142mg
142mg
40g
0g
29g
10g
570
13g
1g
66mg
991mg
77g
7g
23g
3g
SNACK
Soy Crisps (140 cals)
Ingredients
* 1 bag Glenny’s Soy Crisps
DINNER
Nutrition Facts
Spinach and Shrimp Salad (496 cals)
Ingredients
* 3 cups raw baby spinach leaves * 4 oz Bumblebee small canned shrimp
* .5 oz Krinos Pignolia Nuts (can use sunflower seeds instead)
* 3 tspc Ayhan’s Lite Mediterranean Vinaigrette
* Half a lemon
* Salt and pepper to taste * 1 whole wheat pita
Directions: Toss all and serve with a squeeze of lemon. Cut pita into quarters, toast,
and serve on the side with the salad.
SNACK
Halva (158 cals)
Ingredients
* 1 oz sugar free Halva (or 1 oz dark chocolate)
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Ayhan’s Mediterranean Menu Plans ®
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
496
20g
3g
196mg
1084mg
42g
8g
2g
38g
Monday Meal Plan and Recipes
Nutrition Facts
BREAKFAST
Granola and Milk (280 cals)
Ingredients
•
2 oz. Ayhan’s Famous Granola (or any low fat granola variety)
•
4 oz cup fat free milk
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
280
12g
2g
2mg
59mg
35g
4g
13g
12g
Nutrition Facts
LUNCH
Roast Beef and Feta Salad (477 cals)
Ingredients
* 3 oz very lean roast beef (approx. 4 slices) * 1 cup chopped salad greens
* ½ cup diced cucumber * ½ cup diced carrots * ½ cup sliced tomato
* 3 tbsp Ayhan’s Feta Dressing * Half a lemon * Salt and pepper to taste
* two 3" square pieces Gold ‘N Krackle Wheat Crisps (or 3 plain rice cakes)
Directions: Toss salad greens, cucumber, carrots, tomato, and feta dressing and squeeze
lemon over it. Break up wheat crisps on top of the salad. Serve with roast beef slices on
top.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
478
28g
5g
66mg
505mg
26g
6g
8g
31g
SNACK
Soy Crisps (140 cals)
Ingredients
•
Bag of Glenny’s Soy Crisps
SNACK
Fresh Fruit (60 cals)
Ingredients
* piece of fresh fruit
DINNER
Nutrition Facts
Salmon Topped Wheat Crisps (506 cals)
Ingredients
* 4 oz canned Vital Choice Wild Alaskan Salmon
* 3 tbsp Ayhan’s Lemon and Herb Dressing
* three 4” square pieces of Gold ‘N Krackle Wheat Crisps (can use 3 rice cakes instead)
* ½ cup diced tomato * 1 cup chopped salad greens * ½ cup diced cucumbers
* Half lemon * Salt and pepper to taste
Directions: Mix salmon, salad, cucumber and tomato and dressing. Top wheat crisps with
mixture. Squeeze lemon over salmon and use salt and pepper to taste.
SNACK
Dream Candy Bar (90 cals)
Ingredients * Dream Candy Bar
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Ayhan’s Mediterranean Menu Plans ®
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
506
29g
5g
50mg
1058mg
27g
2g
3g
29g
Tuesday Meal Plan and Recipes
Nutrition Facts
BREAKFAST
Ingredients
* 2 oz Ayhan’s Famous granola (or any low fat granola variety)
* 6 oz fat free Greek Yogurt (Total Fage 0%) or fat free plain yogurt
Directions: Top yogurt with granola.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
LUNCH
Nutrition Facts
Granola and Yogurt (335 cals)
Stuffed Grape Leaves and Walnut Salad (366 cals)
Ingredients
* 4 Dolmadakia Stuffed grape leaves * 2 cups chopped salad greens
* 7 Ayhan’s Famous Walnuts * 3 tbsp Ayhan’s Lite Mediterranean dressing
* Half a lemon * Salt and pepper to taste
Directions: Toss greens with dressing and walnuts. Serve grape leaves on top of lemon
and squeeze lemon over before serving.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
335
12g
2g
3mg
131mg
43g
4g
21g
18g
366
27g
4g
0mg
1169mg
26g
7g
5g
6g
SNACK
Cranberry Health Mix (145 cals)
Ingredients * ¼ cup Ayhan’s Famous Cranberry Mix
SNACK
Fresh Fruit (60 cals)
Ingredients
* piece fo fresh fruit
Nutrition Facts
DINNER
Mediterranean Salmon and Pignolia Nut Salad (489 cals)
Ingredients
* 4 oz canned Vital Choice Wild Alaskan Salmon
* 2 cups chopped salad greens * 4 Krinos Pitted Kalamata olives
* 0.5 oz Krinos Pignolia Nuts (can use sunflower seeds instead)
* 3 tbsp Ayhan’s Famous Lemon and Herb Dressing
* Half a lemon * Salt and pepper to taste
Directions: Toss all ingredients with dressing and serve with a squeeze of lemon.
SNACK
Ayhan’s Famous yogurt covered raisins (!00 cals)
Ingredients
* ¼ cup Ayhan’s Famous yogurt covered raisins (or chocolate covered raisins
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Ayhan’s Mediterranean Menu Plans ®
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
490
37g
6g
50mg
1203mg
8g
3g
2g
28g
Wednesday Meal Plan and Recipes
Nutrition Facts
BREAKFAST
Granola and Milk (280 cals)
Ingredients
•
2 oz. Ayhan’s Famous Granola (or any low fat granola variety)
4 oz cup fat free milk
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
280
12g
2g
2mg
59mg
35g
4g
13g
12g
Nutrition Facts
LUNCH
Fruit ‘N Nut Chicken Salad (425 cals)
Ingredients
* 4 oz sliced chicken (can use Perdue Chicken Short Cuts)
* 3 cups chopped salad greens * 0.5 oz Ayhan’s Famous dried cranberries
* 1 apple diced * 7 walnut halves * 3 tbsp Ayhan’s Famous Balsamic Dressing
* Half a lemon * Salt and pepper to taste
Directions: Toss all and serve with a squeeze of lemon.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
425
17g
2g
66mg
421mg
38g
7g
24g
31g
SNACK
Apple Rings (50 cals)
Ingredients
5 Ayhan’s dried apple rings
SNACK
Roasted Soybeans (140 cals)
Ingredients
•
1/3 cup roasted soybeans
Nutrition Facts
DINNER
Crabmeat topped Wheat Crisps with Eggplant Spread (503 cals)
Temperature Instructions: Preheat oven to 450 degrees
Ingredients
* 4 oz Bumble Bee canned lump crabmeat
* three 4” square pieces Gold ‘N Krackle Wheat Crisps (or 3 plain rice cakes)
* 3 tbsp Ajvar Sweet Eggplant and Red Pepper spread (or 3-4 roasted red peppers)
* 2 cups chopped salad greens * 3 tbsp Ayhan’s Lemon and Herb Dressing
* Half a lemon
* Salt and pepper to taste
Directions: Spread eggplant spread on each wheat crisp. Top with crabmeat. Toss salad
greens and dressing and serve with a squeeze of lemon. Serve salad as a side with the
crabmeat wheat crisps.
SNACK
Dream Candy Bar (90 cals)
Ingredients
•
1 Dream Candy Bar
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Ayhan’s Mediterranean Menu Plans ®
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
503
25g
3g
101mg
1092mg
35g
2g
13g
29g
Thursday Meal Plan and Recipes
Nutrition Facts
BREAKFAST
Ingredients
* 2 oz Ayhan’s Famous granola (or any low fat granola variety)
* 6 oz fat free Greek yogurt (Total Fage 0%) or fat free plain yogurt
Directions: Top yogurt and granola.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
LUNCH
Nutrition Facts
Granola and Yogurt (335 cals)
Salmon and Artichoke Salad with Roasted Pepitas (461 cals)
Ingredients
* 4 oz canned Vital Choice Wild Alaskan Salmon
. * 1 cup Del Destino Canned Artichoke Hearts
* 3 tbsp Ayhan’s Famous Roasted Pepitas (can use sunflower seeds instead)
* ½ cup chopped parsley
* 1 cup diced tomatoes
* Half a lemon
. * 3 tbsp Ayhan’s lite Mediterranean vinaigrette
Directions: Toss all and serve with a squeeze of lemon.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
335
12g
2g
3mg
131mg
43g
4g
21g
18g
461
25g
5g
50mg
2058mg
22g
9g
10g
33g
SNACK
Almonds (85 cals)
Ingredients
* 10 Ayhan’s Famous Almonds
SNACK
Fruit (60 cals)
Ingredients
•
1 piece fruit
Nutrition Facts
DINNER
Crabmeat and Veggie Salad with Pignolia Nuts (527 cals)
Ingredients
* 4 oz Bumblebee canned lump crabmeat
* ½ cup diced carrots
* ½ cup chopped cucumber
* ½ cup diced celery
* 2 tbsp Krinos pignolia nuts (can use sunflower seeds instead)
* 3 tbsp Ayhan’s Famous Lemon and Herb Dressing
* 1 cup chopped salad greens
* Half a lemon
* Salt and pepper to taste
Directions: Mix together all ingredients except for salad. Serve crabmeat mixture on top of
salad greens with a squeeze of lemon.
SNACK
Yogurt Covered Raisins (100 cals)
Ingredients
* ¼ cup yogurt covered raisins (or chocolate covered raisins)
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Ayhan’s Mediterranean Menu Plans ®
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
527
38g
5g
101mg
838mg
16g
6g
6g
30g
Friday Meal Plan and Recipes
Nutrition Facts
BREAKFAST
Ingredients
•
6 oz fat free Greek yogurt (Total Fage 0%) or fat free plain yogurt
•
2 tbsp Hai Orange Jam or any all fruit spread
Directions: Mix Jelly into yogurt and eat.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
LUNCH
Nutrition Facts
Orange Yogurt (203 cals)
Turkey and Eggplant/Red Pepper Sandwich (368 cals)
Ingredients
* 4 slices lean turkey breast
* 2 tbsp Ajvar eggplant and red pepper spread (or 3-4 jarred roasted peppers)
* 2 slices 100% whole wheat bread * 1 lettuce leaf
* 4 slices tomato * 4 slices cucumber * 4 Ayhan’s Famous Dried Apricots
Directions: Spread Ajvar paste onto both slices of bread. Top one slice of bread with
turkey, lettuce, tomato and cucumber. Cover with other slice of bread. Serve with dried
apricots.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
203
0g
0g
142mg
142mg
40g
0g
29g
10g
368
6g
1g
36mg
1854mg
60g
7g
27g
24g
SNACK
Trail Mix (145 cals)
Ingredients
* ¼ cup Ayhan’s Trail Mix
SNACK
Fruit (70 cals)
Ingredients
•
1 piece fuit
Nutrition Facts
DINNER
Chicken, Mango, & Cranberry Salad w/ Wheat Crisps (489 cals)
Ingredient
* 4 oz diced chicken (can buy Perdue Chicken Short Cuts)
* 3 tbsp Ayhan’s Famous Balsamic Dressing
* 2 cups chopped salad greens * 2 slices Ayhan’s Famous Dried Mango, diced
* 0.5 oz Ayhan’s Famous Dried Cranberries
* three 4” square pieces of Gold ‘N Krackle Wheat Crisps (can use 3 rice cakes instead)
Directions: Toss all ingredients except wheat crisps. Before serving, crumble wheat crisps
on top of salad.
SNACK
Halva (158 cals)
Ingredients
•
1 oz Koska sugar free Halva (or 1 oz of dark chocolate)
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Ayhan’s Mediterranean Menu Plans ®
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
489
10g
1g
66mg
476mg
65g
4g
27g
32g
Saturday Meal Plan and Recipes
Nutrition Facts
BREAKFAST
Toast with Cream Cheese and Jam (281 cals)
Ingredients
* 2 slices 100 % whole wheat toast
* 1 tbsp Hai Orange Jam or any all fruit spread
* 2 tbsp fat free cream cheese
Directions: Spread jam on one slice of toast and spread cream cheese on the other.
Serve as a sandwich.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
281
9g
5g
22mg
449mg
43g
4g
16g
9g
Nutrition Facts
LUNCH
Turkey and Feta Sandwich (458 cals)
Ingredients
* 3 oz fat free, sliced deli turkey * 2 slices 100 % whole wheat bread
* 2 tbsp Ayhan’s Famous Feta Dressing * 2 lettuce leaves
* 4 slices of tomato
* 10 Krinos Pitted Kalamata Olives
Directions: Spread feta dressing on bread. Make a sandwich with turkey, lettuce and
tomato. Serve sandwich with olives on the side.
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
459
24g
4g
36mg
2408mg
38g
5g
6g
23g
SNACK
Almonds (85 cals)
Ingredients:
* 10 Ayhan’s Famous Almonds
SNACK
Fruit (60 cals)
Ingredients
•
1 piece fruit
Nutrition Facts
DINNER
Mediterranean Tuna Salad (581 cals)
Ingredients
* 3 cups chopped salad greens * ½ cup artichoke hearts
* 3 oz Baktat tunafish * 6 Ayhan’s Famous Pitted Kalamata olives
* 3 tbsp Ayhan’s Famous Lemon and Herb Dressing
* 1 tbsp Krinos pignolia nuts (can use sunflower seeds instead)
* Half a lemon * Salt and pepper to taste
Directions: Toss all ingredients and serve with a squeeze of lemon.
SNACK
Dream Bar (90 cals)
Ingredients
•
1 Dream bar
13
Ayhan’s Mediterranean Menu Plans ®
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbs
Dietary Fiber
Sugars
Protein
582
39g
7g
30mg
1498mg
13g
6g
3g
25g
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Ayhan’s Mediterranean Menu Plans ®
Join My M Club to Save 10%
The Mediterranean Diet has often been in the news lately, with new studies showing that eating
this healthy cuisine can help prevent allergies and asthma in children.
Previous studies have shown that the Mediterranean Diet:
• helps prevent heart attacks and cardiovascular disease
• protects against breast cancer and prostate cancer
• helps prevent gallstones
• reduces high blood pressure and cholesterol
• significantly increases life span
• effective in reducing the risk factors of Metabolic Syndrome
• study shows 40% reduction in rate of Alzheimers disease
• helps protects against ALS (Lou Gehrig disease)
• shown to reduce birth defects like spinalbifida
To encourage greater use of the healthy Mediterranean diet we have increased the My M Club
discount from 5% to 10% on all online food purchases at AyhansMarketplace.com.
We hope you enjoy these savings and our food.
Sincere regards,
PS: Shipping is still free on orders that total $50 or more.
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Ayhan’s Mediterranean Menu Plans ®
28 Day Mediterranean Diet Plan
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Ayhan’s Mediterranean Menu Plans ®