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

12 Best Mediterranean Diet Cookbooks

6 Best Mediterranean Cookbooks for Healthy and Delicious Meals
-Runners World

14 Best Mediterranean Cookbooks of 2023
The Spruce

Recipes from the Book

Leave a Reply

Your email address will not be published. Required fields are marked *


  1. 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.

  2. 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?

  3. Elena
    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.

  4. 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.

  5. 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!

  6. 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!

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

  8. 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?

    1. 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.

  9. 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.