Mediterranean Diet E-Recipes in detail

Our E--Recipes for the Mediterranean Diet are developed by certified chefs for multicultural societies, tested, and adhere to the latest guidelines of the New Modern Mediterranean Diet Italian Pyramid.

When you purchase our e-recipes, you'll receive a downloadable two-page A4-format recipe. It provides details on cuisine style, cost per person, prep and cooking time, servings, and necessary tools. You'll also find a list of ingredients, prep directions, a easy ingredients layout for start cooking, step-by-step instructions, beautiful pictures, and dietary and chef notes. The portions are sized for cooking for 2 people and are measured in grams for accuracy. You can easily adjust them to fit your desired serving quantities. For your reference, you will also find a nutritional fact label, and several links to resources to help you get all the information you might need.

Our e-recipes include the ingredient modifiers for meal plans with daily calorie options of 1500, 2000, and 2500 allowing everyone in your family to enjoy the same meal regardless of their calorie needs. Estimate your daily calorie requirement using our Mediterranean Diet Calculator™.

Print the e-recipe and add it to your cookbook binder for easy reference.

Are you new to working with a scale with grams? Watch my tutorial to find out how easy it is.

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What’s so special about our Mediterranean diet e-recipes?

They are designed to be healthy, delicious, and easy to prepare. We offer you a collection of carefully crafted International recipes with a variety of flavors and options to suit your preferences and dietary needs.

Our e-recipes and the DIY Mediterranean Diet weekly meal plan builder™ work together to assist you in organizing and structuring your meals for the week using the e-recipes with guidance on portion sizes, organizing a suggested sequence of e-recipes, and ensuring that your meal plan aligns with the principles of the Mediterranean Diet.

Only by utilizing the e-recipes in conjunction with the DIY Mediterranean Diet meal plan builder™, you create a comprehensive and well-balanced approach to your weekly meals. The recipes act as the building blocks, offering you a range of options to choose from, while the meal plan builder™ helps you put those recipes together in a way that maximizes their benefits and adheres to the New Modern Mediterranean Diet Italian Pyramid guidelines.

Together, they simplify the process of meal planning, ensure you have a diverse and nutritious diet, and make it easier for you to follow the Mediterranean Diet. Whether you're new to the diet or looking to enhance your existing eating habits, this combination empowers you to create delicious and healthy meals with ease.

Both the e-recipes and the meal plan builder™ are available with unlimited access for subscribers, allowing you to explore a wide range of recipes anytime, anywhere, and create personalized DIY meal plans to embrace the Mediterranean Diet and its health benefits.

Start your journey towards a healthier lifestyle and discover the joy of cooking and eating nutritious meals.

The Meals For Longevity Kitchen Lab

A tour of the Meals For Longevity kitchen lab to see where the recipes are created!

Check out the result from testing a Greek salad entree for a Mediterranean diet lunch today!

Watch our current Mediterranean Diet testing

Chef Giuseppe Urbano spends 40-50 hours per week in the Meals For Longevity Kitchen Lab developing the recipes we offer. The most popular international dinners are reworked to fit the Mediterranean diet guidelines! Check out his video!

In the past two years, the recipes have been tested more than six times each, with approval granted only when two of the three judges vote YES!

More than 100 recipes have been approved, and the second half of 2023 will be devoted to online publishing and marketing. See some of the final testing here below. Add Time Eating Well™.

  • Meatloaf dinner with garlic broccoli and parsley mashed potatoes BEFORE

  • Meatloaf dinner with garlic broccoli and parsley mashed potatoes AFTER

  • Minestrone soup with farro and Italian side salad with black olives BEFORE

  • Minestrone soup with farro and Italian side salad with black olives AFTER

  • Chicken and vegetable stir fry with brown rice BEFORE

  • Chicken and vegetable stir fry with brown rice AFTER

  • Chicken tenders bowl with barley BEFORE

  • Chicken tenders bowl with barley AFTER

  • Broiled Haddock fillet with wild rice and garlic green beans BEFORE

  • Broiled Haddock fillet with wild rice and garlic green beans AFTER

  • Beef braciole with rigatoni pasta pomodoro and garlic broccoli BEFORE

  • Beef braciole with rigatoni pasta pomodoro and garlic broccoli AFTER

  • Braised Pork chops with roasted asparagus and garlic mashed potatoes BEFORE

  • Braised Pork chops with roasted asparagus and garlic mashed potatoes AFTER

  • Cheddar cheese Omelette with tomato and olives salad and potato hash-brown BEFORE

  • Cheddar cheese Omelette with tomato and olives salad and potato hash-brown AFTER

  • Chicken scaloppine Marsala sauce with mushroom risotto and garlic green beans BEFORE

  • Chicken scaloppine Marsala sauce with mushroom risotto and garlic green beans AFTER

  • Beef hamburger with cilantro carrot salad BEFORE

  • Beef hamburger with cilantro carrot salad AFTER

  • Broiled Mahi-Mahi fish fillet with sautéed brussels sprouts and rigatoni pasta pomodoro BEFORE

  • Broiled Mahi-Mahi fish fillet with sautéed brussels sprouts and rigatoni pasta pomodoro AFTER

  • Vegetable Italian Minestrone soup with garden salad BEFORE

  • Vegetable Italian Minestrone soup with garden salad AFTER

  • Chicken tenders lemon and capers sauce with garlic green beans and wild rice BEFORE

  • Chicken tenders lemon and capers sauce with garlic green beans and wild rice AFTER

  • Bbq Beef sliders with yogurt coleslaw BEFORE

  • Bbq Beef sliders with yogurt coleslaw AFTER

  • Beef Mexican Enchiladas with cilantro garden salad BEFORE

  • Beef Mexican Enchiladas with cilantro garden salad AFTER

  • Beef and vegetables grilled Kabobs with saffron risotto BEFORE

  • Beef and vegetables grilled Kabobs with saffron risotto AFTER

  • Grilled Cheddar Cheese Sandwich with roasted pepper soup BEFORE

  • Grilled Cheddar Cheese Sandwich with roasted pepper soup AFTER

  • Entree Greek Salad with feta cheese and roasted turkey breast BEFORE

  • Entree Greek Salad with feta cheese and roasted turkey breast AFTER

  • Pork scaloppine saltimbocca with roasted asparagus and bowties pasta pomodoro sauce BEFORE

  • Pork scaloppine saltimbocca with roasted asparagus and bowties pasta pomodoro sauce AFTER

  • Beef Chili entree with garden salad BEFORE

  • Beef Chili entree with garden salad AFTER

  • Oven baked Dover sole fillet with pilaf couscous and garlic green beans BEFORE

  • Oven baked Dover sole fillet with pilaf couscous and garlic green beans AFTER

  • Roasted Cauliflower soup

  • Broccoli and Cheese soup

  • Squash and sage soup

  • Oven baked Potatoes wedges with herbs

  • Fresh fruit salad

  • Quiche pie

  • Egg drop soup

  • Roasted Turkey

  • Baked red beans

  • Baked beef meatballs

  • Teriyaki shrimp with jasmine rice and roasted broccoli

  • Garlic mashed Potatoes

  • Carrot soup

  • Chef Giuseppe testing kitchen

  • Spaghetti and meatballs dinner

  • Ciabatta bread with dipping sauce

  • Cabbage and ginger soup

  • Corn soup with cilantro

  • Fennel and tomatoes marinated salad

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