The Mediterranean Diet Cookbook for Beginners

This is the only guide you’ll need to get started on the authentic Mediterranean diet! The Mediterranean Diet Cookbook for Beginners is packed with everything you need to know about the Mediterranean Diet: guidance, menu plans, lifestyle advice, cooking tips, a comprehensive food list and 100 delicious recipes! And the best part: this is the authentic Mediterranean diet. The book is based not only on science but my first hand experience with the diet I was raised on.

Mediterranean Diet Cookbook for Beginners

My new cookbook -The Mediterranean Diet Cookbook for Beginners- is not your typical, generic Mediterranean diet book. It is written based on a lifetime of experience and packed with tried and trusted information that you will actually use, including insider information, hearty delicious recipes, cooking tips, shopping tips a menu plan.

Featuring a perfect balance of vegetables, grains, fruit, generous portions of olive oil, and occasional servings of meat and fish, the authentic Mediterranean diet is not only healthy, it’s delicious! But how do you get started on this incredible time-tested, scientifically proven diet? The Mediterranean Diet Cookbook for Beginners (DK/Penguin Random House) is the only resource you’ll need, with 100 recipes and practical advice from Mediterranean Diet expert and Registered Dietitian Nutritionist Elena Paravantes.

Here’s what you’ll find in this comprehensive guide and cookbook!

  • 100 simple, tried-and-tested, healthy and delicious recipes, made with fresh, wholesome ingredients, and each with detailed nutrition information
  • An easy-to-follow 14-day meal plan to get you started, with comprehensive shopping and food lists, and tips for creating your own menus
  • Detailed guidance on how to shop for the right ingredients, how to cook the Mediterranean way, and how to stick with the diet for life
  • Practical insight and tips for adopting a Mediterranean lifestyle that will improve not just your health, but your overall wellbeing
  • Variety of recipes for all needs:
    • Over 65 gluten free recipes
    • Over 85 vegetarian recipes
    • Over 85 egg free recipes

Order Today!

Here’s where you can get the cookbook:

Amazon  |  Barnes & Noble  |  Hudson Booksellers | Indiebound Books-a-Million | Indigo | Target | Walmart 





Public | Evripidis

Praise for the Mediterranean Diet Cookbook for Beginners

The Mediterranean Diet Cookbook for Beginners provides valuable information on the traditional Mediterranean diet and its representative foods, identifying mainly Greek foods, mostly of which are virtually unknown, together with some recipes from southern Italy.  Indeed, a much-needed book in this time of confusion. Elena Paravantes provides us with an informed approach to the traditional Mediterranean Diet offering a clear method to introduce this dietary pattern with its health benefits, delicious taste, and contribution as a sustainable food system.” – Antonia Trichopoulou, M.D., President Hellenic Health Foundation; Professor Emeritus, National and Kapodistrian University of Athens Medical School.

“The Mediterranean Diet Cookbook for Beginners is informative, accurate and exciting–sharing the beautiful Mediterranean diet with its benefits and recipes.  Elena has been the authoritative resource on line, and now her work is in print.  Every family will benefit from daily use in homes around the world.  Use it and live well!” – Sylvia Escott-Stump, MA, RDN, LDN, FAND,  A former President, The Academy of Nutrition and Dietetics, Faculty Associate University of Wisconsin-Madison

“Hands down the most comprehensive guide and cookbook for living an authentic Mediterranean life. Lifestyle medicine is the practice of treating chronic disease through your diet, exercise and stress reduction practices. Let this book be your “prescription” for a Mediterranean Lifestyle. Enjoy these quick and simple dishes that are sure to be family favorites. Discover how to combine nutrient dense herbs, olive oil and vegetables to optimize your health and longevity.” -Bethany Doerfler, MS, RDN, Clinical Research Dietitian, Division of Gastroenterology & Hepatology, Northwestern University Feinberg School of Medicine, and Adjunct Faculty, Marciella School of Nursing, Loyola University.

“I love getting a lesson in the Mediterranean Diet and recipes straight from a fellow registered dietitian nutritionist who lives it every day! And I’m excited to share this cookbook with my clients as a resource for starting an authentic Mediterranean Diet. Elena delivers solid nutrition information with delicious and approachable recipes. The Spanakorizo (Greek Spinach and Rice), Chunky Red Pepper and Feta Dip, and the Mediterranean Garlic and Herb – Roasted Cod are my favorites so far and I can’t wait to work my way through the rest of the cookbook!” -Marisa Moore, MBA. RDN. LD.Registered Dietitian Nutritionist, Integrative and Culinary Dietitian

“I’m so excited to see this practical approach to the Mediterranean Diet!  The nutritional advice, meal plans and simple recipes make following this healthy diet easy for everyone.” -Candance Gabel, MS, RDN, LD., Community Nutrition Education Program, Extension Associate Professor, Oklahoma State University

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Recipes from the Book


  • Reply Ann baker January 7, 2021 at 1:10 pm

    Where is the price for the book, can’t find it. Recipes look delicious.

    • Reply Elena Paravantes RDN January 7, 2021 at 1:24 pm

      Thanks Ann! Just click on any of the links listed and you will see the current price.

  • Reply Karen January 5, 2021 at 1:31 pm

    Are the recipes in the 21 day Challenge in the cookbook?

    Love your suggestions!!

    • Reply Elena Paravantes RDN January 6, 2021 at 7:44 pm

      The Challenge consists of mini challenges every day. Some recipes can be found in the book.

  • Reply Helena Roberts January 3, 2021 at 12:56 pm

    Hi Elena, Thank for the reply. I decided I didn’t want to wait into February for my book so I cancelled my order and downloaded a Kindle version instead! Just read the introduction – the rest of the book is my afternoon spoken for!!!!!

  • Reply Sharon January 2, 2021 at 6:14 pm

    Is this more geared to beginners of the way of eating? I have been basically following this healthy lifestyle for a while now and am a good cook. Would it still be beneficial?

    • Reply Elena Paravantes RDN January 2, 2021 at 6:26 pm

      Hi Sharon, Yes! This book provides information on the authentic Mediterranean diet, that I have been raised on and experienced firsthand. The recipes include a combination of traditional recipes passed down from my family as well as newly developed recipes from me. It has a great selection of handpicked recipes.

  • Reply Donna Mannor January 1, 2021 at 1:38 pm

    I ordered and just received this book,did not know you authored it ,,,,,,, cool !

  • Reply Julia December 31, 2020 at 11:02 pm

    Does “for Beginners” mean those that are new to the Mediterranean Diet, or those that are new to cooking?
    I’m not very good at cooking, so I’m always looking for ways to make healthy easier.


    • Reply Elena Paravantes RDN January 1, 2021 at 1:06 pm

      Hi Julia!
      The recipes are not difficult to prepare, I also include a chapter on cooking techniques as well as shortcuts. I agree eating healthy should be easy to do!

  • Reply Helena Roberts December 30, 2020 at 7:30 pm

    Dear Elena, I was so excited when I saw you were ready to publish your book, I immediately pre-ordered it through on the 2nd December 2010. Today I received an update on my order which said I could expect it between January 16th and February 3rd! Why have I to wait such a long time when the book was released this week?

    • Reply Elena Paravantes RDN December 30, 2020 at 7:36 pm

      Hi Helena, So sorry about that. According to my publisher, the book is selling out in the US and they are waiting for additional copies for the international sites. You can try ordering directly from US Amazon, it may be quicker.

  • Reply Debbie December 29, 2020 at 4:17 pm

    I just got my cookbook now, love it! Can’t wait to try all the new recipes !

    • Reply Elena Paravantes RDN December 29, 2020 at 4:29 pm

      Wonderful! Hope you enjoy it!! And if you would like, a review on Amazon would be greatly appreciated!

  • Reply Zaferia December 22, 2020 at 5:02 am

    I’ve followed you for awhile, and your recipes are spot on…just like the food I grew up with…ordering for myself, and gifting to my adult children who always ask for a recipe! Exciting! Congratulations!

  • Reply Derrick December 22, 2020 at 1:07 am

    I was so happy that you came out with a cookbook — which I pre-ordered as soon as I received notice. It was a small way to show my appreciation for your delicious and healthy recipes, which I have used constantly since discovering your site some months ago.

  • Reply Cynthia Knipe December 21, 2020 at 9:32 pm

    I’m so happy to see this cookbook! I have recommended your website to many clients, and I frequently added it to “recommended resources” back when we were able to do workshops. I live in a community where many are committed to buying from our local independent bookstore, so I will be sure to recommend it for their shelf stock!

  • Reply Angela December 20, 2020 at 10:17 am

    I‘ve just pre-ordered two – one as a gift and one for me, can‘t wait, looking forward to it very much : )

  • Reply Jillian December 10, 2020 at 6:02 pm

    Only just realized you have a cookbook coming out a few days ago and I’m so excited! I’ve tried many of your recipes over the years and have loved them all. Preordered through my local independent bookstore and I can’t wait to get my copy!

  • Reply Ulla-Carin Johnson December 10, 2020 at 2:45 am

    I have tried & loved several Olivetomato recipes throughout the years, and am SUPER EXCITED about this cookbook. It’s the only thing I am wishing for Christmas, and my husband very kindly just ordered it on Amazon. Thank you for all the family joy & healthy meals you have brought, and will continue to bring to our family table. We appreciate you!!!

  • Reply India December 8, 2020 at 9:00 pm

    So excited by this! I lived in Athens for two years and love being reminded of my time there by your recipes! Will also be recommending this to EVERYONE, since I always recommend your website to people!
    Was wondering if it will be available through any other vendors apart from Amazon? Best wishes and congratulations! India x

    • Reply Elena Paravantes RDN December 9, 2020 at 6:38 am

      Thank you India! In the US it will also be available at Books A Million,, Hudson Booksellers, IndieBound, Powell’s, Target, Walmart, Amazon

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