You need help!



Are you starting out on the Mediterranean Diet but confused by the lack of guidance?

Did your doctor recommend you embrace this lifestyle without offering the slightest practical advice?

Have you started this way of eating but are struggling with conflicting advice you are getting from your friends, family, news and social media?

Are you wondering why you are not losing weight even though you are eating more vegetables and you have ditched your butter in favor of healthy olive oil?

We have a plan!


Many of you are on this journey because your doctor suggested you make a lifestyle change and adopt a Mediterranean Diet. This way of eating has been scientifically proven to reverse some existing health conditions such as high cholesterol, high blood pressure, diabetes or pre-diabetes, obesity, fatty liver disease, and a variety of others.

The problem is the Mediterranean Diet does not exist. There is no such thing as an official Mediterranean Diet. Not in the sense that there is an Atkins Diet, a ketogenic diet or a Zone diet. In fact, the reason the Mediterranean Diet is the most sustainable is that it is not restrictive; nothing is off limits as long as you use moderation and make healthy choices most of the time; there’s no prescription for any specific amount of any food group. If you did your own research, the only real guidance you could find was a pyramid.

So, what does it mean for YOU? What are you supposed to eat? While some people do well with general guidelines such as “eat more vegetables” and “eat less red meat”, if you have a medical condition, you are feeling some pressure to “get it right”.

Based on science



Having a strong scientific mind, I had to dig deeper and do my own research into the history and science behind the Mediterranean diet. I covered everything, from its origins in the Seven Countries Studies published in the 60’s, to the Predimed study published in Spain in 2013 and revised in 2018. I studied the history of various Mediterranean Diet Pyramids, from the one first published by Oldways/Harvard University in 1994 and revised in 2009, to the updated version published in 2011 by Cambridge University

But since I believe in science, I thought it was important to add the perspective of other bodies of research into healthy eating. Along with the Mediterranean Diet, the DASH diet and the MIND diet regularly top the U.S. News list, based on input from a panel of health experts, of best overall diets, best diets for healthy eating, best heart-healthy diets, best diabetes diet, easiest diets to follow, etc. It made perfect sense to investigate these as their recommendations are very similar to those of the Mediterranean Diet.

The DASH diet (Dietary Approaches to Stop Hypertension) was developed by the NHBLI (National Heart, Blood, and Lung Institute). It is also one of the diets recommended by The American Heart Association. It was first introduced in 1997 then further reduced sodium recommendations were put forward in 2001. The Omniheart study later attempted in 2005 to pinpoint the ideal macronutrient intake.

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) was developed in 2015 by researchers at Rush University Medical Center and the Harvard School of Public Health. Funded by the National Institute on Aging, their goal was to lower the risk of Alzheimer's disease by promoting a diet consisting of brain-healthy foods.

All this to say: I’ve done the legwork for you.

What you will find in our guide



We have built for you detailed recommendations for different calorie budgets. You will understand for each food group:

  • what exactly is a serving size

  • the number of servings recommended daily, weekly or rarely

  • specific serving goals for certain food categories

  • what foods are included in each group

  • some tips on how to incorporate them in your diet.

We’ve tried to be very thorough. There was a lot of information to fit into this document, and the presentation can seem simplistic, but we welcome your comments and input!

What you will not find in our guide



Our guide is not a meal plan with set menus. It is a roadmap to help you design your own meals. Most of the time, meal plans do not work, and even when they do, they are only meant to be temporary. People do not stick to them, do not like the recipes offered, do not have access to the ingredients…

Our guide teaches you how to transform your meals and build lasting habits. You are free to choose the foods that you love, and you will learn how much of them you can eat to meet your goals.






While our goal is to provide science-based wellness information, we are not doctors, nutritionists or registered dietitians. Our guide is not intended to diagnose, treat, cure, or prevent any disease.  Our guide is not intended for people with special acute or chronic medical conditions. If you have any digestive condition such as Celiac disease, Crohn's disease, Food allergies, GERD, IBS, Ulcerative colitis, or Kidney disease, please consult with your doctor or registered dietitian.

You should always consult with a competent, fully licensed medical professional when making any decisions regarding your health.

Get yours now!