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 Joanne Rankin June 27, 2022 at 5:51 pm

    I just purchased your book. Can’t wait to make some delicious food. I just made the Greek Green Beans. OMG. This is so good. Just had it for lunch with feta and a few multigrain crackers. I’m looking to incorporate this food to lose weight.

    • Reply June 28, 2022 at 6:43 am

      Thank you for sharing Joanne! Happy you are enjoying the recipes!

  • Reply Bev May 28, 2022 at 9:26 am

    Hello when you say a cup of something etc are we talking American cup sizes .

    • Reply May 28, 2022 at 10:35 am

      Hi Bev! One cup here is 240 mls or 8 ounces. Hope this helps

  • Reply Melanie Williams January 31, 2022 at 2:46 am

    I’ve been enjoying the cookbook for the past year; I tried to send my picture in to [email protected] for the bonus recipes, but it keeps coming back “undeliverable”. Do I have the wrong email address?

    • Reply January 31, 2022 at 6:00 am

      Hi Melanie,
      The email should work. We have been receiving emails from others.

  • Reply Gail Mulka December 12, 2021 at 1:30 am

    Are the recipes in the cookbook different from the ones on your web page. Gail

    • Reply December 12, 2021 at 7:55 am

      The book contains a variety of recipes from the Mediterranean, for the most part they are brand new recipes, and some you may have seen a version on the site.

  • Reply Deemy Rekkas, MD September 12, 2021 at 2:54 pm

    I am so happy that you have a hardcopy book out. As a cardiothoracic surgeon, I often refer your website to my patients and so happy to see you have a book I can refer them to now that they can hold, as many are not computer savvy. your site is my go to site whenever, I have patients asking about diet modification.
    As a fellow Greek, I love your site because your recipes are so close to my mothers cooking- simple ingredients, wholesome and so flavorful. if you have any other thoughts/posts for eggless recipes, please post as I cannot do eggs myself at all. I am vegetarian (not vegan)- just no eggs or meat. fish is just ok/not a huge lover of it. I already leave out eggs in spanakopita and often cross search for eggless recipes (closest is to find nistisima recipes). would much appreciate. Thank you.

  • Reply Bianca September 5, 2021 at 7:47 am

    Hi Elena. After reading your website I then purchased your cookbook. What a fantastic resource. Can you please clarify – on page 46 of the e-book it says to have 4-7 servings of grains and bread per week. Is this supposed to be per day? Thank you.

    • Reply Elena Paravantes RDN September 5, 2021 at 8:12 am

      Hi Bianca! Hope you are enjoying the book! This is a printing error the correct amounts should be 4-7 servings a day.

  • Reply Caro Steno August 25, 2021 at 9:14 am

    Hi there. I’m in Athens for 2 days. Can I buy this book in a bookshop here ?
    Thanks, Caroline

  • Reply Lorraine knapp June 27, 2021 at 1:50 pm

    Can the meals in the book be frozen.

    • Reply Elena Paravantes RDN June 27, 2021 at 2:50 pm

      Hi Lorraine, All the recipes have storage information. Some meals can be frozen, and some cannot (for example salads, fish).

  • Reply Stephanie Barfield June 21, 2021 at 11:12 pm

    I just bought your book and read through it today. First, the book is easy to follow, has lovely pictures, and the recipes look amazing. I’m ready to get started on the 14-day meal plan, and when buying the book online I was excited to see that the back cover (as well as the description on this site) says that the 14-day meal plan includes “comprehensive shopping and food lists” but the book doesn’t actually include any shopping or food lists. Am I missing something? Where can I find these lists? Thank you!

    • Reply Elena Paravantes RDN June 22, 2021 at 6:52 am

      Hi Stephanie! Yes, there is a chapter in the introduction section that includes each food group and under each group a list of foods to buy as well as a list of foods to avoid.

  • Reply Scott Hollingsworth April 24, 2021 at 7:52 am

    Found your site from checking out spanokopita recipes- yours is great. Made it for a relative who I know loves – and is missing- Greece. Took her straight there she said! Love the detail, explanations and health links you give. Will check out your recipe books now!

  • Reply SARAH BENJAMIN April 9, 2021 at 6:08 pm

    I’m looking for weight loss as well. Can I adapt the plan to weight loss

  • Reply Debbie Webb April 9, 2021 at 3:29 am

    Hi the teas mentioned for the Mediterranean diet there’s like 4 do you drink all four each day ?

    • Reply Elena Paravantes RDN April 9, 2021 at 4:54 pm

      I’ll vary the teas, so one day I may drink chamomile and mountain tea. You don’t have to drink all of them each day.

  • Reply Candace April 4, 2021 at 5:11 am

    Thank you! I will make this as it sounds lovely. I happen to have the spices on hand – can’t remember why.

  • Reply Candace April 3, 2021 at 3:28 pm

    The recipe for Tsoureki calls for butter and sugar. I thought those two ingredients were not used for this way of eating. Can I replace those with honey and olive oil?

    • Reply Elena Paravantes RDN April 3, 2021 at 6:27 pm

      Hi Candace, butter and sugar as I mention in the post, are ingredients used in celebratory desserts. They were used for sweets during holidays (Easter, Christmas, weddings, baptisms) as the rest of the year they were rarely consumed.

  • Reply Jan Pirie March 27, 2021 at 8:56 am

    This is for Averil Hunter who left a message on 31st January.
    Averil, I am also from South Africa and have ordered the book today through Loot Books.
    Give it a try.

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