Ayhan’s 28 Day Mediterranean Diet Plan©

1 ayhan s 28 Day Mediterranean diet Plan 1 ayhan s Mediterranean Menu Plans 2 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 ayhan s Mediterranean Menu Plans 3 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!

2 These 7 days of recipes are a FREE introduction to ayhan s Mediterranean Menu Plans , the healthy weight loss and lifestyle programs presented at can also get 28 days ofr diet recipes at 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 Wishing you a Happy Summer, ayhan & The Menu Plans Team PS: You can order many of the ingredients at 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.

3 ayhan s Mediterranean Menu Plans 4 The People behind ayhan s Mediterranean diet The Chef and Mediterranean Food Guru The Nutritionist The Strategist 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. 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.

4 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 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 and to the launching of the online marketplace at 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 .

5 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. ayhan s Mediterranean Menu Plans 5 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 Omit Substitutions 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 Marinades Olive oil, vinegar, and no salt seasonings; Mrs.

6 Dash Marinades Seasoning packets in the couscous mixes Any herb or spice above 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 Rinse before using to get rid of some of the sodium . Anchovies Any grilled fish without salt. Cheese (especially feta) low sodium cheese varieties, such as Alpine lace Cottage Cheese low sodium cottage cheese Peanut butter Natural peanut butter Deli turkey or ham 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 saut ed with garlic and olive oil.

7 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 saut 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 Salt free spices and herbs Near East Falafel mix Homemade falafel made without salt ayhan s Mediterranean Menu Plans 6 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

8 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 ayhan s Mediterranean Menu Plans 7 Sunday Meal Plan and Recipes BREAKFAST Orange Yogurt (203 cals) 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. Nutrition Facts Calories 203 Total Fat 0g Saturated Fat 0g Cholesterol 142mg sodium 142mg Total Carbs 40g Dietary Fiber 0g Sugars 29g Protein 10g LUNCH 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.

9 Layer chicken, figs, lettuce and tomato on top with a squeeze of lemon. Nutrition Facts Calories 570 Total Fat 13g Saturated Fat 1g Cholesterol 66mg sodium 991mg Total Carbs 77g Dietary Fiber 7g Sugars 23g Protein 3g SNACK Soy Crisps (140 cals) Ingredients * 1 bag Glenny s Soy Crisps DINNER 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. Nutrition Facts Calories 496 Total Fat 20g Saturated Fat 3g Cholesterol 196mg sodium 1084mg Total Carbs 42g Dietary Fiber 8g Sugars 2g Protein 38g SNACK Halva (158 cals) Ingredients * 1 oz sugar free Halva (or 1 oz dark chocolate) ayhan s Mediterranean Menu Plans 8 Monday Meal Plan and Recipes BREAKFAST Granola and Milk (280 cals) Ingredients 2 oz.

10 ayhan s Famous Granola (or any low fat granola variety) 4 oz cup fat free milk Nutrition Facts Calories 280 Total Fat 12g Saturated Fat 2g Cholesterol 2mg sodium 59mg Total Carbs 35g Dietary Fiber 4g Sugars 13g Protein 12g LUNCH Roast Beef and Feta Salad (477 cals) Ingredients * 3 oz very lean roast beef (approx. 4 slices) * 1 cup chopped salad greens * cup diced cucumber * cup diced carrots * 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. Nutrition Facts Calories 478 Total Fat 28g Saturated Fat 5g Cholesterol 66mg sodium 505mg Total Carbs 26g Dietary Fiber 6g Sugars 8g Protein 31g SNACK Soy Crisps (140 cals) Ingredients Bag of Glenny s Soy Crisps SNACK Fresh Fruit (60 cals) Ingredients * piece of fresh fruit DINNER 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) * cup diced tomato * 1 cup chopped salad greens * cup diced cucumbers * Half lemon * Salt and pepper to taste Directions: Mix salmon, salad, cucumber and tomato and dressing.