Follow my 7 Day Mediterranean Menu Plan
to a healthier, happier YOU and you will be
bouncing with energy before you know it
Hi I’m Anna,
I love food— but I also know, from fist hand experience, that you don’t have the time to scour the supermarket, make a meal plan, and get a beautiful dinner on the table every night. When you’re exhausted from the day, the last thing you want to do is spend ages in the kitchen!
That’s why I have put together this 7 Day plan to make eating well easy, enjoyable and achievable.
Think healthy eating involves sourcing expensive and obscure ingredients or signing up to a lifetime of bland and unexciting food?
Think cooking a meal from scratch with fresh ingredients every day is time consuming and requires the skills and cooking equipment of a Michelin starred chef?
The secret to long term, sustainable healthy eating and maintaining a healthy weight is simply enjoying as a varied a diet as possible using REAL FOOD.
Get started today! Get instant access to your
7 Day Mediterranean Menu Plan
This plan doesn’t involve drastic lifestyle changes and the only thing it is ‘free from’ is bland and boring foods that frankly suck the joy out of life. Anything that is seasonal and natural from fruit and vegetables to meat and dairy as well as a glass of wine is definitely in. Oh and you can eat chocolate (the right type) daily, if you want to. This is a diet of abundance not restriction!
By ditching the highly processed, sugar laden foods and enjoying meals made with natural fresh ingredients, packed with flavour and the essential nutrients your body needs, you will automatically shed body fat and start to feel and look fabulous.
My 7 Day online plan follows a Mediterranean style diet, which countless scientific studies have shown to be one of the healthiest and easiest eating regimes in the world. In fact it is not a diet at all rather a change in eating habits.
The beauty of the Mediterranean diet is that is based on an entire dietary pattern rather than focussing on single ingredients or nutrients and therefore much easier to adopt and stick to. It is also one of the best-loved cuisines worldwide so you won’t struggle to find all the ingredients you need in your local store.
What is inside my 7 Day online Mediterranean Menu Plan?
This 7 Day Plan contains a mix of recipes for mains, sides, salads and breakfast ideas plus practical tips and strategies on how to fit cooking from scratch into your busy life. It contains everything you need to help you make some SMALL changes to your diet and get you started on your journey to a healthier, trimmer, happier YOU. Each meal has been designed to provide all the nutrients vital for good health and for maintaining a healthy weight.
Each weekly plan is made up of 5 step-by-step video recipes, help and support from the Lemon Squeezy kitchen and an 10 page downloadable pdf containing all the information you need including recipe cards, detailed notes for batch cooking, a weekly checklist and a ready-made shopping list.
Plus, you’ll get instructions on how to make the most of your leftovers and helpful checklist on how to get the most out of the plan.
The recipes in the plan are all for quick and easy meals that are on the table in 30 minutes or less from start to finish. This includes tasty meals made entirely from something you whipped up earlier in the week plus some finishing touches, as well as meals you’ve made totally from scratch on the day.
This way you enjoy variety, cut down on food waste and save money. What’s not to like?
Ready-made shopping list
Each weekly plan comes with its own ready-made shopping list so all you need to do is stock up and enjoy preparing and eating delicious food every day of the week. How great is that?
Regular tips and bonuses
Throughout the programme I will be sharing tips to keep you motivated and answer any specific questions you may have.
There will also be some cool bonuses like extra recipes, checklists and much more.
Members-only Facebook page
Join the Lemon Squeezy Eat Well online community and get exclusive members-only content and on-going support.
FIVE REASONS TO START TODAY:
Reason #1 – MAKE CALORIE COUNTING A THING OF THE PAST AND STILL SHED A FEW POUNDS
Eating real, delicious food that satisfies your appetite will automatically stop harmful food cravings and control the amount of food you consume.
Cutting out processed and refined food will automatically reduce your intake of salt, sugar and unhealthy fats with a beneficial impact on your waistline and your wallet.
Reason #2 – HAVE MORE ENERGY
‘Energy robbers’ like sugar, processed and refined foods, industrially produced white breads, confectionary and biscuits that imbalance blood sugar will make your energy levels fluctuate wildly too. Eating natural, unprocessed foods regularly is the key to balancing blood sugar levels and avoiding the energy rollercoaster.
Reason #3 – FEEL LESS SLUGGISH AND BLOATED AS A RESULT OF IMPROVED DIGESTIVE HEALTH
An unhealthy gut can have wider-reaching consequences, influencing things from energy levels to the risk of developing cancer. A Mediterranean style diet, rich in fruits and vegetables, legumes and whole grains promotes good gut health. The fibre in these foods feeds the good gut bugs and also helps get the waste out of your body more quickly. That’s important because a long transit time between eating and eliminating the food waste means toxins, hormones – such as cholesterol – and other nasties can be re-absorbed.
Reason #4 – GET HEALTHY, RADIANT SKIN
When it comes to healthy, glowing skin what you put in your body is more important than what you put on it. Dry, rough skin is a good indicator that you’re low in essential fats. The Omega 3 fats found in oily fish support the anti-inflammatory pathways in the body, whereas saturated fats and trans fats found in processed foods promote inflammation.
If your diet isn’t great you are not going to get the best results from your skincare routine, no matter how expensive the products are.
Reason #5 – IMPROVE YOUR BRAIN FUNCTION
Good food is just as important for mental agility as it is for physical fitness. A typical western diet, with excess calories and saturated fats, processed carbs and not enough essential fatty acids, is a recipe for impaired cognitive function.
The Mediterranean diet has been generally linked with improved brain (cognitive) function and the olive oil content may also be directly linked with less cognitive decline as we age.
SO IF YOU ARE READY TO:
DITCH THE DIET MINDSET AND STILL ENJOY HEALTHY AND SUSTAINABLE WEIGHT LOSS
Through a series of healthy lifestyle choices you can get to your weight loss goal while you eat delicious foods and get out and enjoy life. Sounds much better than counting calories and depriving yourself, right?
You’ll be surprised at how easy and enjoyable it is to achieve a healthy weight once you stop looking at food as calories. Not all calories are equal.
What’s important is not how many calories a food contains but rather how the body processes and stores the food you eat.
For instance snacking on a handful of nuts rather than on a ‘healthy’ cereal bar is far better for you, despite the latter containing fewer calories. Nuts will turn into nutrients vital for our overall health, whilst the low fat cereal bar will put strain on the liver to metabolise it and mostly be stored as fat.
SLOW DOWN THE AGING PROCESS
Collagen is what gives skin its strength, elasticity and a healthy, plumped-up look. Give your body the nutrients it needs to make new collagen.
Inflammation is part of the body’s immune response; without it, we can’t heal. But when it’s out of control it can damage the body and lead to joint pain, fatigue, and damage to the blood vessels. Boosting your immune system with vitamin C rich foods and healthy fats will prevent inflammation in the body.
SIGNIFICANTLY REDUCE THE RISK OF DEVELOPING SERIOUS HEART DISEASE, TYPE 2 DIABETES, ALZHEIMER’S AND DIET RELATED CANCERS
- Heart benefits
A whole diet approach as in the Mediterranean diet promotes a lower risk of heart attack and cardiovascular-related death than those who follow a strictly low-fat diet (America Journal of Medicine)
The Mediterranean diet can protect people from type 2 Diabetes ( BMJ- British Medical Journal)
- A Mediterranean diet can reduce the risk of strokes and heart attack by 30% (New England Medical Journal).
- There is growing scientific evidence that a Mediterranean style diet, rich in olive oil, fish and vegetables may be beneficial for your memory and reduce the risk of Alzheimer’s (Journal Neurology)
I can’t wait to see your results!
Get started today! Get instant access to your
7 Day Mediterranean Menu Plan
DON’T JUST TAKE OUR WORD FOR IT
“Who says healthy eating has to be a lifeless chore? With a stunning choice of inspirational ingredients and delicious, easy recipes, there is a new breed of cooking at Lemon Squeezy, just waiting to be discovered”
Holly Eels – Editor West Essex Life
“As part of our obligation to offer nutritional advice to our patients, Bellcourt Dental Surgery has had an association with Lemon Squeezy for several years. We recommend that our patients visit the Lemon Squeezy website for nutritional information and new ideas for a healthy diet.
We have had a positive response from our patients, be it from trying a new recipe to completely changing the way they eat. One patient commented that she has completely changed the way she eats since discovering Lemon Squeezy. When she shops for food she plans her meals for each week. Her fridge is now half as full as it used to be, but she uses everything and minimises waste.”
Paul Train, Bellcourt Dental Ltd, London