Ayhan s 28 Day Mediterranean Diet Plan

Transcription

1 1 Ayhan s 28 Day Mediterranean Diet Plan

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 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% Day Mediterranean Diet Plan 16 2

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! 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 us at service@ayhans.com. 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

4 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 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 diet plan at and to the launching of the online marketplace at 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. 4

5 Low Options and Substitutions How To Make Low 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/ 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 Ayhans Salad Dressings and Marinades Seasoning packets in the couscous mixes Salted nuts or seeds Canned vegetables, beans or prepared foods Canned soups Canned salmon or tuna fish Anchovies Cheese (especially feta) Cottage Cheese Peanut butter Deli turkey or ham Crackers or Gold N Krackle Baked Wheat Crisps (sold on website) Glenny s soy chips Jarred or canned pasta sauce Breadcrumbs or croutons Black Olive spread (sold on website) Hummus Packaged grilled chicken (Perdue chicken short cuts) Parmesan cheese Near East Falafel mix Any fresh or frozen vegetables, or canned vegetables with no sodium added along with herbs and spices Olive oil, vinegar, and no salt seasonings; Mrs. Dash Marinades Any herb or spice above Unsalted nuts and seeds Canned vegetables and beans that say no salt added, prepared canned foods that say low sodium, or dried beans Low sodium soups such as Healthy Request or Healthy Choice Rinse before using to get rid of some of the sodium. Any grilled fish without salt. Low sodium cheese varieties, such as Alpine lace Low sodium cottage cheese Natural peanut butter Low sodium deli turkey or ham Unsalted crackers, Wasa crackers, or Plain Gold N Krackle Crisps Unsalted Glenny s soy chips or plain rice cakes free canned tomatoes (crushed would work best) or fresh tomatoes diced and sautéed with garlic and olive oil. Use unseasoned, plain Homemade eggplant spread. Bake eggplant for minutes and remove skin. Cut into cubes and sauté with olive oil, garlic and pepper. Cook until very soft. Blend in food processor. Homemade, salt free hummus. Using a food processor, blend chick peas (canned without added salt), garlic, fresh lemon juice, and tahini. Rotisserie chicken, without any sauce (take the skin off). Salt free spices and herbs Homemade falafel made without salt 5

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 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 6

7 Sunday Meal Plan and Recipes BREAKFAST Orange Yogurt (203 cals) * 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. LUNCH Grilled Chicken and Fig Wrap (570 cals) * 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. Soy Crisps (140 cals) * 1 bag Glenny s Soy Crisps DINNER Spinach and Shrimp Salad (496 cals) * 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. Halva (158 cals) * 1 oz sugar free Halva (or 1 oz dark chocolate) Calories 203 0g Saturated Fat 0g Cholesterol 142mg 142mg Total Carbs 40g Dietary Fiber 0g 29g 10g Calories g Saturated Fat 1g Cholesterol 66mg 991mg Total Carbs 77g Dietary Fiber 7g 23g 3g Calories g Saturated Fat 3g Cholesterol 196mg 1084mg Total Carbs 42g Dietary Fiber 8g 2g 38g 7

8 Monday Meal Plan and Recipes BREAKFAST Granola and Milk (280 cals) 2 oz. Ayhan s Famous Granola (or any low fat granola variety) 4 oz cup fat free milk LUNCH Roast Beef and Feta Salad (477 cals) * 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. Soy Crisps (140 cals) Bag of Glenny s Soy Crisps Fresh Fruit (60 cals) * piece of fresh fruit DINNER Salmon Topped Wheat Crisps (506 cals) * 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. Dream Candy Bar (90 cals) * Dream Candy Bar Calories g Saturated Fat 2g Cholesterol 2mg 59mg Total Carbs 35g Dietary Fiber 4g 13g 12g Calories g Saturated Fat 5g Cholesterol 66mg 505mg Total Carbs 26g Dietary Fiber 6g 8g 31g Calories g Saturated Fat 5g Cholesterol 50mg 1058mg Total Carbs 27g Dietary Fiber 2g 3g 29g 8

9 Tuesday Meal Plan and Recipes BREAKFAST Granola and Yogurt (335 cals) * 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. LUNCH Stuffed Grape Leaves and Walnut Salad (366 cals) * 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. Cranberry Health Mix (145 cals) * ¼ cup Ayhan s Famous Cranberry Mix Fresh Fruit (60 cals) * piece fo fresh fruit DINNER Mediterranean Salmon and Pignolia Nut Salad (489 cals) * 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. Ayhan s Famous yogurt covered raisins (!00 cals) * ¼ cup Ayhan s Famous yogurt covered raisins (or chocolate covered raisins Calories g Saturated Fat 2g Cholesterol 3mg 131mg Total Carbs 43g Dietary Fiber 4g 21g 18g Calories g Saturated Fat 4g Cholesterol 0mg 1169mg Total Carbs 26g Dietary Fiber 7g 5g 6g Calories g Saturated Fat 6g Cholesterol 50mg 1203mg Total Carbs 8g Dietary Fiber 3g 2g 28g 9

10 Wednesday Meal Plan and Recipes BREAKFAST Granola and Milk (280 cals) 2 oz. Ayhan s Famous Granola (or any low fat granola variety) 4 oz cup fat free milk LUNCH Fruit N Nut Chicken Salad (425 cals) * 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. Apple Rings (50 cals) 5 Ayhan s dried apple rings Roasted Soybeans (140 cals) 1/3 cup roasted soybeans DINNER Crabmeat topped Wheat Crisps with Eggplant Spread (503 cals) Temperature Instructions: Preheat oven to 450 degrees * 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. Dream Candy Bar (90 cals) 1 Dream Candy Bar Calories g Saturated Fat 2g Cholesterol 2mg 59mg Total Carbs 35g Dietary Fiber 4g 13g 12g Calories g Saturated Fat 2g Cholesterol 66mg 421mg Total Carbs 38g Dietary Fiber 7g 24g 31g Calories g Saturated Fat 3g Cholesterol 101mg 1092mg Total Carbs 35g Dietary Fiber 2g 13g 29g 10

11 Thursday Meal Plan and Recipes BREAKFAST Granola and Yogurt (335 cals) * 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. LUNCH Salmon and Artichoke Salad with Roasted Pepitas (461 cals) * 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. Almonds (85 cals) * 10 Ayhan s Famous Almonds Fruit (60 cals) 1 piece fruit DINNER Crabmeat and Veggie Salad with Pignolia Nuts (527 cals) * 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. Yogurt Covered Raisins (100 cals) * ¼ cup yogurt covered raisins (or chocolate covered raisins) Calories g Saturated Fat 2g Cholesterol 3mg 131mg Total Carbs 43g Dietary Fiber 4g 21g 18g Calories g Saturated Fat 5g Cholesterol 50mg 2058mg Total Carbs 22g Dietary Fiber 9g 10g 33g Calories g Saturated Fat 5g Cholesterol 101mg 838mg Total Carbs 16g Dietary Fiber 6g 6g 30g 11

12 Friday Meal Plan and Recipes BREAKFAST Orange Yogurt (203 cals) 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. LUNCH Turkey and Eggplant/Red Pepper Sandwich (368 cals) * 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. Trail Mix (145 cals) * ¼ cup Ayhan s Trail Mix Fruit (70 cals) 1 piece fuit 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. Halva (158 cals) 1 oz Koska sugar free Halva (or 1 oz of dark chocolate) Calories 203 0g Saturated Fat 0g Cholesterol 142mg 142mg Total Carbs 40g Dietary Fiber 0g 29g 10g Calories 368 6g Saturated Fat 1g Cholesterol 36mg 1854mg Total Carbs 60g Dietary Fiber 7g 27g 24g Calories g Saturated Fat 1g Cholesterol 66mg 476mg Total Carbs 65g Dietary Fiber 4g 27g 32g 12

13 Saturday Meal Plan and Recipes BREAKFAST Toast with Cream Cheese and Jam (281 cals) * 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. LUNCH Turkey and Feta Sandwich (458 cals) * 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. Almonds (85 cals) : * 10 Ayhan s Famous Almonds Fruit (60 cals) 1 piece fruit DINNER Mediterranean Tuna Salad (581 cals) * 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. Calories 281 9g Saturated Fat 5g Cholesterol 22mg 449mg Total Carbs 43g Dietary Fiber 4g 16g 9g Calories g Saturated Fat 4g Cholesterol 36mg 2408mg Total Carbs 38g Dietary Fiber 5g 6g 23g Calories g Saturated Fat 7g Cholesterol 30mg 1498mg Total Carbs 13g Dietary Fiber 6g 3g 25g Dream Bar (90 cals) 1 Dream bar 13

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15 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. 15

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