ayhan’s 28 day mediterranean diet plan©€¦ · ayhan’s 28 day mediterranean diet plan© 1 ....

Ayhan’s 28 Day Mediterranean Diet Plan©

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Ayhan’s Mediterranean Menu Plans®

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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


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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 [email protected].

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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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. 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.

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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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. 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 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 Salt free spices and herbs Near East Falafel mix Homemade falafel made without salt


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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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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. Layer chicken, figs, lettuce and tomato on top with a squeeze of lemon.


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.


SNACK Halva (158 cals) Ingredients * 1 oz sugar free Halva (or 1 oz dark chocolate)


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Monday Meal Plan and Recipes

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


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.


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) * 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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Tuesday Meal Plan and Recipes

BREAKFAST

Granola and Yogurt (335 cals) 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.


LUNCH

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.


SNACK

Cranberry Health Mix (145 cals) Ingredients * ¼ cup Ayhan’s Famous Cranberry Mix

SNACK

Fresh Fruit (60 cals) Ingredients * piece fo fresh fruit

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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Wednesday Meal Plan and Recipes

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


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.


SNACK

Apple Rings (50 cals) Ingredients 5 Ayhan’s dried apple rings

SNACK

Roasted Soybeans (140 cals) Ingredients

• 1/3 cup roasted soybeans

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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Thursday Meal Plan and Recipes

BREAKFAST

Granola and Yogurt (335 cals) 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.


LUNCH

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.


SNACK

Almonds (85 cals) Ingredients

* 10 Ayhan’s Famous Almonds

SNACK

Fruit (60 cals) Ingredients

• 1 piece fruit

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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Friday 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.


LUNCH

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.


SNACK

Trail Mix (145 cals) Ingredients * ¼ cup Ayhan’s Trail Mix

SNACK


• 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.


SNACK

Halva (158 cals) Ingredients

• 1 oz Koska sugar free Halva (or 1 oz of dark chocolate)


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Saturday Meal Plan and Recipes

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.


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.


SNACK

Almonds (85 cals) Ingredients: * 10 Ayhan’s Famous Almonds

SNACK


• 1 piece fruit

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


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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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28 Day Mediterranean Diet Plan

ayhan’s 28 day mediterranean diet plan©€¦ · ayhan’s 28 day mediterranean diet plan© 1 ....

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