The Complete Mediterranean Food Guide Your Doctor Wishes You Had
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My doc recommended this diet for inflammation and I had no clue where to begin. These guides laid it all out and told me what to eat, what to limit, the macros and the recipes. Im not glued to my phone on chatgpt trying to figure out dinner anymore. Love it 10/10
In real kitchens
On the counter. On the fridge. At the table.
Three laminated guides that stay out where you cook, so the healthy choice is the easy one.
Why Mediterranean
The diet doctors keep coming back to, made simple.
Decades of research link the Mediterranean diet to a healthier heart, lower cholesterol and blood pressure. These guides show you how to eat it every day.
Best diet overall
Ranked the #1 diet overall by U.S. News & World Report every year from 2018 to 2025.
Fewer heart attacks and strokes
In the PREDIMED trial of 7,447 adults at high heart risk, a Mediterranean diet with olive oil or nuts cut major cardiovascular events by about 30%.
Heart-attack survivors studied
In the Lyon Diet Heart Study, a trial of 605 people, those eating a Mediterranean-style diet had 50β70% fewer repeat heart events.
Sources: U.S. News & World Report, Best Diets 2018β2025 Β· Estruch R. et al., New England Journal of Medicine, 2018 (PREDIMED) Β· de Lorgeril M. et al., Circulation, 1999 (Lyon Diet Heart Study). The results belong to the diet in those studies. These guides are educational and don't treat any condition. Talk to your doctor about your own health.
Why people love it
More than a cookbook.
It tells you what to eat, how much, and exactly how to cook it.
Every macro, done for you
Calories, protein, fat and carbs for every food on the list.
Step-by-step recipes
28 meals, from breakfast to dinner, plus drinks.
Prep time on every recipe
Plus cook time, servings and calories per serving.
What to eat, and how often
Foods to enjoy, and foods to limit, at a glance.
Simple from day one
Plain language. No app, no scrolling, no nutrition degree.
Made for the kitchen
Laminated pages. Spills wipe right off.
What's in the set
Three guides. One kitchen set.
Made to live on the counter or the fridge, not in a drawer.
Mediterranean Meal Plan
- Foods to enjoy, and how often
- Foods to limit, at a glance
- 80 meal and snack ideas
Diet Food List
- 10 food groups, vegetables to drinks
- A serving size for every food
- Calories, protein, fat and carbs
Recipe Booklet
- 28 recipes, breakfast to dinner
- Step-by-step instructions
- Prep time and calories on each
The Diet Food List
Every macro, worked out.
No calculator, no app. Find the food, read the line. Here are eight real rows, exactly as printed.
| Food | Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Salmon | 3 oz | 175 | 18.8 | 10.5 | 0 |
| Shrimp | 3 oz | 72.2 | 17.1 | 0.433 | 0 |
| Lentils | 1 cup | 230 | 17.9 | 0.752 | 39.8 |
| Chickpeas | 1 cup | 269 | 14.5 | 4.25 | 44.9 |
| Greek yogurt | 100 g | 97 | 9 | 5 | 3.98 |
| Almonds | 1 oz | 164 | 6.01 | 14.1 | 6.12 |
| Olive oil | 1 tbsp | 119 | 0 | 13.5 | 0 |
| Avocado | 100 g | 160 | 2 | 14.7 | 8.53 |
Protein, fat and carbs in grams.
The recipe booklet
28 recipes, step by step.
Every recipe lists the ingredients, the steps, prep and cook time, servings and calories.
Customer survey
What customers say after putting these in their kitchen.
said the guides made it easier to plan meals without scrolling through their phone.
felt more confident about which foods to enjoy and which to limit.
found the laminated pages held up well to everyday kitchen use.
said they'd recommend the set to a friend or family member starting out.
Based on a customer feedback survey of verified buyers. Individual experience may vary.
Customer reviews
What real buyers are saying.
Exactly what I needed after my doctor's visit
My doctor recommended this diet for inflammation and I had no clue where to begin. These guides laid it all out β what to eat, what to limit, the macros, and recipes. I'm not glued to my phone trying to figure out dinner anymore.
28 recipes I actually want to make
Wasn't expecting much from a small booklet but the recipes are genuinely good. Simple ingredients, clear steps, and a mix of breakfast, lunch, and dinner. We've already made the salmon and the salad three times.
Helped me stay consistent for the first time
I've tried meal planning a dozen times and always quit. Having this on the counter instead of buried in an app changed something for me. A few weeks in and I'm still cooking from it instead of ordering takeout.
Noticing a difference after a few weeks
I've been eating closer to what's on the food list and just feel a bit more steady through the day. Nothing dramatic, just less of that mid-afternoon slump. The macro breakdown helped me figure out where I was going wrong.
Compare
Why a guide on the counter beats a phone.
| Avore guide set | Diet apps | Googling recipes | A regular cookbook | |
|---|---|---|---|---|
| Macros for every food | β | β | β | β |
| Foods to enjoy and limit, at a glance | β | Varies | β | β |
| Works without a phone | β | β | β | β |
| Wipe-clean, made for the kitchen | β | β | β | β |
| One price, no subscription | β | Often monthly | β | β |
30-day money-back guarantee
Try the guides in your own kitchen. If they don't make eating the Mediterranean way easier, or your set arrives damaged, reach out to our support team within 30 days and we'll make it right.
Questions
Everything you need to know.
What exactly is included in the 3-guide set?
Three laminated guides: a meal plan with foods to enjoy and foods to limit, an ingredient and macro chart, and a 28-recipe booklet with breakfast, lunch, dinner and beverages, plus snack ideas on the meal plan.
Is this beginner-friendly?
Yes. Each guide is laid out in plain language with clear food lists, portion guidance and easy recipes. No nutrition background needed.
Why is the Mediterranean diet so highly recommended?
It's one of the most studied eating patterns in the world. Built around vegetables, whole grains, legumes, lean proteins and olive oil, it's known for being approachable and sustainable for everyday life.
Is this useful if my doctor recommended this diet?
Many customers picked these up after a recommendation from their doctor. The guides make it easier to start by laying out the food list, portions and meal ideas in one place. We always suggest checking with your provider for personal guidance.
Does it really break down calories, protein and carbs?
Yes. Every food on the Diet Food List shows its serving size, calories, protein, fat and carbs, and every recipe shows calories per serving, so you can plan meals without a calculator or another app.
Do the recipes use ingredients I can actually find?
Yes. The recipes are built around everyday grocery store staples: fresh vegetables, fish, chicken, olive oil, beans, whole grains and herbs.
Are the guides really laminated and spill-proof?
Yes. Every page is fully laminated, so spills, splashes and messy hands wipe clean without ruining the pages.
Would these make a good gift?
They're a popular gift for parents, partners and friends starting a healthier eating routine, especially after a doctor's visit or for anyone who prefers something physical over scrolling on a phone.
How fast does it ship?
Orders typically ship within 1β2 business days. You'll get tracking by email as soon as your set is on the way.
What if I'm not happy with my order?
We back every order with a 30-day money-back guarantee. If your set arrives damaged or doesn't meet your expectations, reach out to our support team and we'll make it right.
Start eating the Mediterranean way, tonight.
Three guides, 28 recipes and every macro, on your counter in days.
Get your set