Told to Eat Mediterranean? Here Is Your First Month, Planned
Three fridge sheets that answer "can I eat this?", 122 foods with calories, protein, fiber and sodium worked out from USDA data, four weeks of dinners with a shopping list for each week, and 40 recipes for two. Delivered instantly as a 73-page fillable PDF e-book, with a free bonus: an online edition of the same e-book for any phone or computer.
You are purchasing The Mediterranean Kitchen Starter Kit — a downloadable digital publication (73-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 73-page e-book (the free online edition has the same content). Tap any page to see it full size.
Every food, worked out
Eight rows of the food list, exactly as printed in the e-book. Find the food, read the line. No app, no calculator.
| Food | Serving | kcal | Protein g | Fiber g | Sat fat g | Sodium mg |
|---|---|---|---|---|---|---|
| Salmon, Atlantic, farmed, cooked | 3 oz | 175 | 18.8 | 0 | 2 | 52 |
| Chickpeas, canned, drained | 1/2 cup | 114 | 5.8 | 5.2 | 0.2 | 202 |
| Lentils, cooked | 1/2 cup | 115 | 8.9 | 7.8 | 0.1 | 2 |
| Extra-virgin olive oil | 1 tbsp | 119 | 0 | 0 | 1.9 | 0 |
| Almonds | 1 oz (23 nuts) | 162 | 5.9 | 3.5 | 1.1 | 0 |
| Greek yogurt, plain, low-fat | 3/4 cup | 124 | 16.9 | 0 | 2.1 | 58 |
| Whole-wheat bread | 1 slice | 81 | 4 | 1.9 | 0.2 | 146 |
| Spinach, cooked | 1/2 cup | 21 | 2.7 | 2.2 | 0 | 63 |
USDA FoodData Central, SR Legacy. 122 foods in the e-book, each with its FDC ID.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
The Pattern and the Fridge Sheets
The plate, how often to eat each food, and three fridge sheets: every day, a few times a week, and now and then, with an everyday swap for each.
The Food List
122 foods in ten groups, with calories, protein, fiber, saturated fat and sodium per US serving, from USDA FoodData Central, plus a guide to choosing olive oil.
Your Month
A week builder that counts your fish, beans and vegetables, a Sunday batch-cook plan, and four weeks of dinners with a shopping list for each week, sorted by aisle.
Easy Changes
Six swaps with the numbers side by side, eating-out cards for Italian, Greek, Mexican and diner menus, and a budget chapter with a cost-per-serving calculator.
40 Recipes for Two
Eight breakfasts, eight lunches, twenty dinners and four snacks, each with prep and cook time and the numbers per serving.
Three Steps, a Few Minutes a Day
Stick up the sheets
Print the three fridge sheets. They answer "can I eat this?" in two seconds.
Shop once a week
Each week has one shopping list for its five dinners, sorted by aisle.
Cook and tick
Cook the dinners and tick the week builder, which counts your fish, beans and vegetables.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 73 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Anyone told by a doctor or dietitian to "try the Mediterranean diet".
- Couples who cook for two and want dinners that leave a leftover night.
- People who want numbers per serving without counting in an app.
- Beginners who want common US groceries, not specialty stores.
- It is not a weight-loss program or a medical diet.
- If your doctor or dietitian gave you a specific diet (for kidney disease, for example), follow theirs; ask before adding more beans, greens or potassium-rich foods.
- It is not vegan; many recipes include fish, chicken, eggs or dairy, with swaps where they are easy.
Clinical Evidence & Scientific Grounding
The eating pattern follows the American Heart Association ("What is the Mediterranean Diet?", 2024) and Mayo Clinic ("Mediterranean diet for heart health", 2026). Fish choices follow the FDA and EPA "Advice about Eating Fish". Every number in the food list, swaps and recipes comes from USDA FoodData Central (SR Legacy), each food with its FDC ID. Background research includes the PREDIMED trial (Estruch et al., NEJM 2018).
This publication is an educational and organizational tool. It does not diagnose, treat or cure any condition, and it does not replace advice from your doctor or dietitian.
Want a Free Printable Quick-Start?
The Mediterranean plate, a fridge sheet that answers "can I eat this?", and a starter week of dinners with a counter for fish, beans and vegetables.
Why a kit beats an app or a search
| This kit | Diet apps | Googling recipes | A regular cookbook | |
|---|---|---|---|---|
| Four weeks of dinners, already planned | Some | |||
| A shopping list for each week | Some | |||
| Numbers for every food, from USDA | ||||
| Fridge sheets: what to eat, how often | ||||
| Works without a phone or a login | ||||
| One price, no subscription | Often monthly |
Frequently Asked Questions
Ready to Bring Structure to Your Health?
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