Food, structure and a plan
This is not another diet PDF
It brings the useful pieces together in one place: what to eat, how to build a Mediterranean plate, what to buy, what to cook and how to organize the week. You get practical structure without turning every meal into a nutrition project.
Inside the guide
What you actually get
- 40 Greek and Mediterranean recipes
- A complete 7-day meal plan
- A grocery shopping list
- The Mediterranean plate method
- Practical weight-loss guidance
- Meal-prep guidance
- A habit tracker
- A weight-loss journey tracker
- Mediterranean lifestyle habits
- Health and nutrition fundamentals
Monday to Sunday
Your first week is already planned
The complete 7-day plan lays out breakfast, lunch, dinner and snack slots from Monday through Sunday. Instead of piecing a week together yourself, you can begin with a clear structure and use the included grocery list to shop for it.
Ten recipe ideas from the guide
40 recipes you'll actually cook
The guide contains 10 breakfasts, 10 lunches, 10 dinners and 10 side dishes, snacks, salads and dips.
- Greek Chicken Souvlaki Bowl
- Mediterranean Lentil Salad
- Shrimp Saganaki
- Classic Greek Moussaka
- Tzatziki Dip
- Greek Village Salad
- Gemista
- Halloumi & Veggie Bowl
- Greek Yogurt Bowl with Honey & Nuts
- Spanakopita Triangles
A personal Greek perspective
The way of eating and living I grew up with
I am Nicole, half German and half Greek. I built this guide around the Greek way of eating and living I grew up with, then shaped it into a practical starting point you can use in your own kitchen and routine.
A coherent starting point
Why not just use free recipes?
Free recipes are everywhere. The work is turning them into a coherent week, balancing the meals, building a shopping list and deciding what to do first. This guide gives you that structure in one place, with recipes, meal planning and practical guidance designed to work together.
How it works
- 1Purchase the guide and receive instant access to the PDF.
- 2Choose the complete 7-day plan or select recipes to build your own week.
- 3Shop using the included grocery list.
- 4Cook and put the Greek Mediterranean approach into practice.
Your practical starting point
Bring the Greek Mediterranean way into your week
Get the 106-page Greek Mediterranean Diet Guide — €29Secure checkout via Gumroad · Instant digital delivery
Frequently asked questions
Is this a recipe book or diet plan?
It combines both practical recipes and planning guidance. The 106-page PDF includes 40 recipes, a complete 7-day meal plan, a grocery list, trackers and Mediterranean nutrition and lifestyle guidance.
How many recipes are included?
There are 40 recipe pages: 10 breakfasts, 10 lunches, 10 dinners and 10 side dishes, snacks, salads and dips.
Is there a meal plan?
Yes. A complete 7-day meal plan fills in breakfast, lunch, dinner and snack slots from Monday through Sunday.
Is this suitable for beginners?
Yes. The guide is designed as a practical introduction to Mediterranean eating, including plate guidance, meal-prep guidance, nutrition fundamentals and a planned first week.
Is it a physical book?
No. This is a 106-page digital PDF guide. No physical book is shipped.
Do I get instant access?
Yes. You receive instant access to the PDF after your purchase.
Digital product. Personal use only.
