Table of Contents
Table of Contents __________________________________________________2
Introduction to the No Cook 5 Minute 7 Day Diet Recipes© __________________3
The People Behind Ayhan's Mediterranean Diet Plans© ____________________4
Low Sodium Options and Substitutions _________________________________5
No Cook Recipes – 7 Day Overview____________________________________6
Sunday Meal Plan and Recipes _______________________________________7
Monday Meal Plan and Recipes _______________________________________8
Tuesday Meal Plan and Recipes ______________________________________9
Wednesday Meal Plan and Recipes ___________________________________10
Thursday Meal Plan and Recipes _____________________________________11
Friday Meal Plan and Recipes _______________________________________12
Saturday Meal Plan and Recipes _____________________________________13
$10 Food Coupon _________________________________________________14
Join My M Club to Save 10% ________________________________________15
28 Day Mediterranean Diet Plan______________________________________16
Introduction to the No Cook 5 Minute 7 Day Diet Recipes
©
Ayhan’s new “
NO COOK 5 MINUTE 7 Day Diet Recipes
”© will help you enjoy
losing weight with delicious and healthy Salads, meals and Snacks that you can
prepare in
5 minutes or less
!
These 7 days of recipes are a FREE introduction to Ayhan’s Mediterranean Menu
Plans®, the healthy weight loss and lifestyle programs presented at
www.amdiets.com
.
You can also get 28 days ofr diet recipes at
http://www.ayhansmarketplace.com/diet/ebook.aspx.
Ayhan’s “
NO COOK 5 MINUTE 7 Day Diet Recipes
”© are portion controlled by
our Dietitian to provide about 1,500 calories per day. Beverages should be limited
to water, seltzer water, diet drinks, black coffee or tea. You may have 1 small
glass of wine 3 times per week. Men over 200 pounds should add a half cup of
trail mix and a piece of fresh fruit every day as a snack. We welcome your
comments and questions at 866-MYM-DIET or you can email us at
service@ayhans.com.
Wishing you a Happy Summer,
Ayhan & The Menu Plans Team
PS: You can order many of the ingredients at
www.ayhans.com
and have them
shipped to your home! Just click on the links onn the recipe pages.
The People behind Ayhan’s Mediterranean Diet
The Chef and Mediterranean Food Guru
The Nutritionist
The Strategist
Debra Grossano, MS, RD, CDN, CDE, has been a registered dietician for over 5
years and has a well established practice in Manhattan. She has an undergraduate degree from Rutgers University and a Master’s Degree in clinical Nutrition from New York University. Debra has worked as a specialist in corporate fitness and was heavily involved with personal fitness and promoting health in the workplace. She is a leading expert on proper analysis of nutritional content and portion control in successful dieting. Debbie is also a Certified Diabetes Educator.
Ayhan was born in Cyprus, an island in the Mediterranean south of
Turkey. As a young man he moved to the United States and soon became a Long Island restaurateur. He excelled in the restaurant business and founded the leading group of restaurants specializing in Mediterranean fare. His dedication to his craft led him to visits various countries along the Mediterranean shores searching for high quality ingredients to add to his growing list of award winning recipes. His success in the restaurant industry resulted in his own brand of salad dressing, which is sold in hundreds of supermarkets and online at www.amazon.com
Ayhan’s desire to provide the benefits of his healthy restaurant recipes and fine ingredients to everyone as easily as possible led to the
development of the online Ayhan’s Mediterranean Menu Plans®diet plan
at www.amdiets.com and to the launching of the online marketplace at
www.ayhans.com.
Christopher Speed, MND, APD has a Master Degree of Human Nutrition from the
University of Sydney. Christopher is the author of several important articles about the Mediterranean diet. He continues his professional interest in nutrition and self care as an associate editor of the European Journal of Cancer Prevention and as a nutrition consultant to major corporations in New York City.
Low Sodium Options and Substitutions
How To Make Ayhan’s Mediterranean Menu Plans® Low Sodium
If you have been instructed by your doctor to follow a low sodium diet due to a medical condition,
please read the instructions below to decrease the sodium content in our Mediterranean meal plans.
Foods/Ingredients to
Omit
Substitutions
Salt
Herbs and spices- pepper, oregano, basil, garlic, garlic powder,
onion powder, red pepper flakes, mint, dill, salt free seasonings,
rosemary
Olives or Capers
Any fresh or frozen vegetables, or canned vegetables with “no
sodium added” along with herbs and spices
Ayhans Salad Dressings and
Marinades
Olive oil, vinegar, and no salt seasonings;
Mrs. Dash Marinades
Seasoning packets in the
couscous mixes
Any herb or spice above
Salted nuts or seeds
Unsalted nuts and seeds
Canned vegetables, beans or
prepared foods
Canned vegetables and beans that say “no salt added” , prepared
canned foods that say “low sodium”, or dried beans
Canned soups
Low sodium soups such as Healthy Request or Healthy Choice
Canned salmon or tuna fish
Rinse before using to get rid of some of the sodium.
Anchovies
Any grilled fish without salt.
Cheese (especially feta)
Low sodium cheese varieties, such as Alpine lace
Cottage Cheese
Low sodium cottage cheese
Peanut butter
Natural peanut butter
Deli turkey or ham
Low sodium deli turkey or ham
Crackers or Gold’N Krackle Baked
Wheat Crisps (sold on website)
Unsalted crackers, Wasa crackers, or Plain Gold’N Krackle Crisps
Glenny’s soy chips
Unsalted Glenny’s soy chips or plain rice cakes
Jarred or canned pasta sauce
Sodium free canned tomatoes (crushed would work best) or fresh
tomatoes diced and sautéed with garlic and olive oil.
Breadcrumbs or croutons
Use unseasoned, plain
Black Olive spread (sold on
website)
Homemade eggplant spread. Bake eggplant for 20-25 minutes and
remove skin. Cut into cubes and sauté with olive oil, garlic and
pepper. Cook until very soft. Blend in food processor.
Hummus
Homemade, salt free hummus. Using a food processor, blend
chick peas (canned without added salt), garlic, fresh lemon juice,
and tahini.
Packaged grilled chicken (Perdue
chicken short cuts)
Rotisserie chicken, without any sauce (take the skin off).
Parmesan cheese
Salt free spices and herbs
No Cook Recipes – 7 Day Overview
Sunday
Orange Yogurt Grilled Chicken and Fig Wrap
Glenny’s Soy Crisps Spinach and Shrimp Salad Sugar free Halva or 1 oz dark chocolate
Monday
Granola and Milk Roast Beef and Feta Salad Soy Crisps/Piece of Fresh FruitSalmon Topped Wheat Crisps Dream Candy
Tuesday
Granola and YogurtStuffed Grape Leaves and Walnut Salad Ayhan’s Famous Cranberry Health Mix/1 piece of fruit
Mediterranean Salmon and Pignolia Nut Salad Ayhan’s Famous Yogurt or Chocolate Covered Raisins
Wednesday
Granola and Milk Fruit ‘N Nut Chicken SaladDried apple rings/Ayhan’s roasted soybeans Crabmeat topped Wheat Crisps with Eggplant Spread
Dream Candy
Thursday
Granola and YogurtSalmon and Artichoke Salad with Roasted Pepitas Ayhan’s Famous almonds/1 piece fruit Crabmeat and Veggie Salad with Pignolia Nuts Ayhan’s Famous yogurt or chocolate covered Raisins
Friday
Orange YogurtTurkey and Eggplant/Red Pepper Sandwich Ayhan’s trail mix/Piece of Fruit
Chicken, Mango and Cranberry Salad with Wheat Crisps Koska sugar free Halva or dark chocolate
Saturday
Toast with Cream Cheese and Jam Turkey and Feta Sandwich Ayhan’s Famous Almonds/Piece of Fruit
Mediterranean Tuna Salad Dream Candy
Sunday Meal Plan and Recipes
BREAKFAST
Orange Yogurt (203 cals)
Ingredients* 6 oz fat free Greek yogurt (Total Fage 0% or fat free plain yogurt) * 2 tbsp Hai Orange Jam or any all fruit spread
Directions: Mix jelly into yogurt and eat.
Nutrition Facts
Calories 203 Total Fat 0g Saturated Fat 0g Cholesterol 142mg Sodium 142mg Total Carbs 40g Dietary Fiber 0g Sugars 29g Protein 10gLUNCH
Grilled Chicken and Fig Wrap (570 cals)
Ingredients* 4 oz grilled or sliced chicken breast (can use Perdue Chicken Short Cuts) * 2 tbsp Ayhan’s Famous Creamy Feta Cheese Dressing
* 2 Ayhan’s famous Turkish figs, chopped * 1 Durum Wrap (can use a tortilla wrap instead)
* 2 lettuce leaves * 4 slices tomato * Half a lemon * salt & pepper to taste Directions: Spread feta dressing onto wrap. Layer chicken, figs, lettuce and tomato on top with a squeeze of lemon.
Nutrition Facts
Calories 570 Total Fat 13g Saturated Fat 1g Cholesterol 66mg Sodium 991mg Total Carbs 77g Dietary Fiber 7g Sugars 23g Protein 3gSNACK
Soy Crisps (140 cals)
Ingredients* 1 bag Glenny’s Soy Crisps
DINNER
Spinach and Shrimp Salad (496 cals)
Ingredients* 3 cups raw baby spinach leaves * 4 oz Bumblebee small canned shrimp * .5 oz Krinos Pignolia Nuts (can use sunflower seeds instead)
* 3 tspc Ayhan’s Lite Mediterranean Vinaigrette
* Half a lemon * Salt and pepper to taste * 1 whole wheat pita
Directions: Toss all and serve with a squeeze of lemon. Cut pita into quarters, toast, and serve on the side with the salad.
Nutrition Facts
Calories 496 Total Fat 20g Saturated Fat 3g Cholesterol 196mg Sodium 1084mg Total Carbs 42g Dietary Fiber 8g Sugars 2g Protein 38gSNACK
Halva (158 cals)
IngredientsMonday Meal Plan and Recipes
BREAKFAST
Granola and Milk (280 cals)
Ingredients• 2 oz. Ayhan’s Famous Granola (or any low fat granola variety) • 4 oz cup fat free milk
Nutrition Facts
Calories 280 Total Fat 12g Saturated Fat 2g Cholesterol 2mg Sodium 59mg Total Carbs 35g Dietary Fiber 4g Sugars 13g Protein 12gLUNCH
Roast Beef and Feta Salad (477 cals)
Ingredients* 3 oz very lean roast beef (approx. 4 slices) * 1 cup chopped salad greens * ½ cup diced cucumber * ½ cup diced carrots * ½ cup sliced tomato * 3 tbsp Ayhan’s Feta Dressing * Half a lemon * Salt and pepper to taste * two 3" square pieces Gold ‘N Krackle Wheat Crisps (or 3 plain rice cakes)
Directions: Toss salad greens, cucumber, carrots, tomato, and feta dressing and squeeze lemon over it. Break up wheat crisps on top of the salad. Serve with roast beef slices on top.
Nutrition Facts
Calories 478 Total Fat 28g Saturated Fat 5g Cholesterol 66mg Sodium 505mg Total Carbs 26g Dietary Fiber 6g Sugars 8g Protein 31gSNACK
Soy Crisps (140 cals)
Ingredients• Bag of Glenny’s Soy Crisps
SNACK
Fresh Fruit (60 cals)
Ingredients * piece of fresh fruitDINNER
Salmon Topped Wheat Crisps (506 cals)
Ingredients* 4 oz canned Vital Choice Wild Alaskan Salmon
* 3 tbsp Ayhan’s Lemon and Herb Dressing
* three 4” square pieces of Gold ‘N Krackle Wheat Crisps (can use 3 rice cakes instead) * ½ cup diced tomato * 1 cup chopped salad greens * ½ cup diced cucumbers
* Half lemon * Salt and pepper to taste
Directions: Mix salmon, salad, cucumber and tomato and dressing. Top wheat crisps with mixture. Squeeze lemon over salmon and use salt and pepper to taste.
Nutrition Facts
Calories 506 Total Fat 29g Saturated Fat 5g Cholesterol 50mg Sodium 1058mg Total Carbs 27g Dietary Fiber 2g Sugars 3g Protein 29gSNACK
Dream Candy Bar (90 cals)
Ingredients * Dream Candy BarTuesday Meal Plan and Recipes
BREAKFAST
Granola and Yogurt (335 cals)
Ingredients* 2 oz Ayhan’s Famous granola (or any low fat granola variety) * 6 oz fat free Greek Yogurt (Total Fage 0%) or fat free plain yogurt Directions: Top yogurt with granola.
Nutrition Facts
Calories 335 Total Fat 12g Saturated Fat 2g Cholesterol 3mg Sodium 131mg Total Carbs 43g Dietary Fiber 4g Sugars 21g Protein 18gLUNCH
Stuffed Grape Leaves and Walnut Salad (366 cals)
Ingredients* 4 Dolmadakia Stuffed grape leaves * 2 cups chopped salad greens * 7 Ayhan’s Famous Walnuts * 3 tbsp Ayhan’s Lite Mediterranean dressing
* Half a lemon * Salt and pepper to taste
Directions: Toss greens with dressing and walnuts. Serve grape leaves on top of lemon and squeeze lemon over before serving.
Nutrition Facts
Calories 366 Total Fat 27g Saturated Fat 4g Cholesterol 0mg Sodium 1169mg Total Carbs 26g Dietary Fiber 7g Sugars 5g Protein 6gSNACK
Cranberry Health Mix (145 cals)
Ingredients * ¼ cup Ayhan’s Famous Cranberry Mix
SNACK
Fresh Fruit (60 cals)
Ingredients* piece fo fresh fruit
DINNER
Mediterranean Salmon and Pignolia Nut Salad (489 cals)
Ingredients* 4 oz canned Vital Choice Wild Alaskan Salmon
* 2 cups chopped salad greens * 4 Krinos Pitted Kalamata olives
* 0.5 oz Krinos Pignolia Nuts (can use sunflower seeds instead) * 3 tbsp Ayhan’s Famous Lemon and Herb Dressing
* Half a lemon * Salt and pepper to taste
Directions: Toss all ingredients with dressing and serve with a squeeze of lemon.
Nutrition Facts
Calories 490 Total Fat 37g Saturated Fat 6g Cholesterol 50mg Sodium 1203mg Total Carbs 8g Dietary Fiber 3g Sugars 2g Protein 28gSNACK
Ayhan’s Famous yogurt covered raisins (!00 cals)
IngredientsWednesday Meal Plan and Recipes
BREAKFAST
Granola and Milk (280 cals)
Ingredients• 2 oz. Ayhan’s Famous Granola (or any low fat granola variety)
4 oz cup fat free milk
Nutrition Facts
Calories 280 Total Fat 12g Saturated Fat 2g Cholesterol 2mg Sodium 59mg Total Carbs 35g Dietary Fiber 4g Sugars 13g Protein 12gLUNCH
Fruit ‘N Nut Chicken Salad (425 cals)
Ingredients* 4 oz sliced chicken (can use Perdue Chicken Short Cuts)
* 3 cups chopped salad greens * 0.5 oz Ayhan’s Famous dried cranberries
* 1 apple diced * 7 walnut halves * 3 tbsp Ayhan’s Famous Balsamic Dressing
* Half a lemon * Salt and pepper to taste
Directions: Toss all and serve with a squeeze of lemon.
Nutrition Facts
Calories 425 Total Fat 17g Saturated Fat 2g Cholesterol 66mg Sodium 421mg Total Carbs 38g Dietary Fiber 7g Sugars 24g Protein 31gSNACK
Apple Rings (50 cals)
Ingredients 5 Ayhan’s dried apple rings
SNACK
Roasted Soybeans (140 cals)
Ingredients• 1/3 cup roasted soybeans
DINNER
Crabmeat topped Wheat Crisps with Eggplant Spread (503 cals)
Temperature Instructions: Preheat oven to 450 degreesIngredients
* 4 oz Bumble Bee canned lump crabmeat
* three 4” square pieces Gold ‘N Krackle Wheat Crisps (or 3 plain rice cakes) * 3 tbsp Ajvar Sweet Eggplant and Red Pepper spread (or 3-4 roasted red peppers) * 2 cups chopped salad greens * 3 tbsp Ayhan’s Lemon and Herb Dressing
* Half a lemon * Salt and pepper to taste
Directions: Spread eggplant spread on each wheat crisp. Top with crabmeat. Toss salad greens and dressing and serve with a squeeze of lemon. Serve salad as a side with the crabmeat wheat crisps.
Nutrition Facts
Calories 503 Total Fat 25g Saturated Fat 3g Cholesterol 101mg Sodium 1092mg Total Carbs 35g Dietary Fiber 2g Sugars 13g Protein 29gSNACK
Dream Candy Bar (90 cals)
IngredientsThursday Meal Plan and Recipes
BREAKFAST
Granola and Yogurt (335 cals)
Ingredients* 2 oz Ayhan’s Famous granola (or any low fat granola variety) * 6 oz fat free Greek yogurt (Total Fage 0%) or fat free plain yogurt Directions: Top yogurt and granola.
Nutrition Facts
Calories 335 Total Fat 12g Saturated Fat 2g Cholesterol 3mg Sodium 131mg Total Carbs 43g Dietary Fiber 4g Sugars 21g Protein 18gLUNCH
Salmon and Artichoke Salad with Roasted Pepitas (461 cals)
Ingredients* 4 oz canned Vital Choice Wild Alaskan Salmon
. * 1 cup Del Destino Canned Artichoke Hearts
* 3 tbsp Ayhan’s Famous Roasted Pepitas (can use sunflower seeds instead) * ½ cup chopped parsley * 1 cup diced tomatoes * Half a lemon . * 3 tbsp Ayhan’s lite Mediterranean vinaigrette
Directions: Toss all and serve with a squeeze of lemon.
Nutrition Facts
Calories 461 Total Fat 25g Saturated Fat 5g Cholesterol 50mg Sodium 2058mg Total Carbs 22g Dietary Fiber 9g Sugars 10g Protein 33gSNACK
Almonds (85 cals)
Ingredients* 10 Ayhan’s Famous Almonds
SNACK
Fruit (60 cals)
Ingredients• 1 piece fruit
DINNER
Crabmeat and Veggie Salad with Pignolia Nuts (527 cals)
Ingredients* 4 oz Bumblebee canned lump crabmeat * ½ cup diced carrots * ½ cup chopped cucumber * ½ cup diced celery
* 2 tbsp Krinos pignolia nuts (can use sunflower seeds instead) * 3 tbsp Ayhan’s Famous Lemon and Herb Dressing
* 1 cup chopped salad greens * Half a lemon * Salt and pepper to taste
Directions: Mix together all ingredients except for salad. Serve crabmeat mixture on top of salad greens with a squeeze of lemon.
Nutrition Facts
Calories 527 Total Fat 38g Saturated Fat 5g Cholesterol 101mg Sodium 838mg Total Carbs 16g Dietary Fiber 6g Sugars 6g Protein 30gSNACK
Yogurt Covered Raisins (100 cals)
IngredientsFriday Meal Plan and Recipes
BREAKFAST
Orange Yogurt (203 cals)
Ingredients• 6 oz fat free Greek yogurt (Total Fage 0%) or fat free plain yogurt
• 2 tbsp Hai Orange Jam or any all fruit spread
Directions: Mix Jelly into yogurt and eat.
Nutrition Facts
Calories 203 Total Fat 0g Saturated Fat 0g Cholesterol 142mg Sodium 142mg Total Carbs 40g Dietary Fiber 0g Sugars 29g Protein 10gLUNCH
Turkey and Eggplant/Red Pepper Sandwich (368 cals)
Ingredients* 4 slices lean turkey breast
* 2 tbsp Ajvar eggplant and red pepper spread (or 3-4 jarred roasted peppers) * 2 slices 100% whole wheat bread * 1 lettuce leaf
* 4 slices tomato * 4 slices cucumber * 4 Ayhan’s Famous Dried Apricots Directions: Spread Ajvar paste onto both slices of bread. Top one slice of bread with turkey, lettuce, tomato and cucumber. Cover with other slice of bread. Serve with dried apricots.
Nutrition Facts
Calories 368 Total Fat 6g Saturated Fat 1g Cholesterol 36mg Sodium 1854mg Total Carbs 60g Dietary Fiber 7g Sugars 27g Protein 24gSNACK
Trail Mix (145 cals)
Ingredients* ¼ cup Ayhan’s Trail Mix
SNACK
Fruit (70 cals)
Ingredients• 1 piece fuit
DINNER
Chicken, Mango, & Cranberry Salad w/ Wheat Crisps (489 cals)
Ingredient* 4 oz diced chicken (can buy Perdue Chicken Short Cuts) * 3 tbsp Ayhan’s Famous Balsamic Dressing
* 2 cups chopped salad greens * 2 slices Ayhan’s Famous Dried Mango, diced * 0.5 oz Ayhan’s Famous Dried Cranberries
* three 4” square pieces of Gold ‘N Krackle Wheat Crisps (can use 3 rice cakes instead) Directions: Toss all ingredients except wheat crisps. Before serving, crumble wheat crisps on top of salad.
Nutrition Facts
Calories 489 Total Fat 10g Saturated Fat 1g Cholesterol 66mg Sodium 476mg Total Carbs 65g Dietary Fiber 4g Sugars 27g Protein 32gSNACK
Halva (158 cals)
IngredientsSaturday Meal Plan and Recipes
BREAKFAST
Toast with Cream Cheese and Jam (281 cals)
Ingredients* 2 slices 100 % whole wheat toast
* 1 tbsp Hai Orange Jam or any all fruit spread * 2 tbsp fat free cream cheese
Directions: Spread jam on one slice of toast and spread cream cheese on the other. Serve as a sandwich.
Nutrition Facts
Calories 281 Total Fat 9g Saturated Fat 5g Cholesterol 22mg Sodium 449mg Total Carbs 43g Dietary Fiber 4g Sugars 16g Protein 9gLUNCH
Turkey and Feta Sandwich (458 cals)
Ingredients* 3 oz fat free, sliced deli turkey * 2 slices 100 % whole wheat bread * 2 tbsp Ayhan’s Famous Feta Dressing * 2 lettuce leaves * 4 slices of tomato * 10 Krinos Pitted Kalamata Olives
Directions: Spread feta dressing on bread. Make a sandwich with turkey, lettuce and tomato. Serve sandwich with olives on the side.
Nutrition Facts
Calories 459 Total Fat 24g Saturated Fat 4g Cholesterol 36mg Sodium 2408mg Total Carbs 38g Dietary Fiber 5g Sugars 6g Protein 23gSNACK
Almonds (85 cals)
Ingredients:* 10 Ayhan’s Famous Almonds
SNACK
Fruit (60 cals)
Ingredients• 1 piece fruit
DINNER
Mediterranean Tuna Salad (581 cals)
Ingredients* 3 cups chopped salad greens * ½ cup artichoke hearts
* 3 oz Baktat tunafish * 6 Ayhan’s Famous Pitted Kalamata olives
* 3 tbsp Ayhan’s Famous Lemon and Herb Dressing
* 1 tbsp Krinos pignolia nuts (can use sunflower seeds instead) * Half a lemon * Salt and pepper to taste
Directions: Toss all ingredients and serve with a squeeze of lemon.