I didn’t get it for an attempt at weightloss, but rather to get ideas of Mediterranean recipes (with a little less of the heavy desserts they usually have and maybe a little less oil).
And while the introduction is interesting and there are plenty of options (breakfast, sides, soups, meaty mains, seafood, vegetarian and desserts) the lack of pictures and overall layout and presentation of the book didn’t inspire me at all.
A couple of recipes were interesting, but too many of them I couldn’t quite picture because I was trying to learn about the cuisine so I didn’t know what to expect as a result of most recipes.

This book gave me a lot of really good recipe ideas, including the Meatball Wedding soup. However, while this diet is healthy, it is not exactly low carb if you are looking for more vegetarian recipes. That really is my only complaint as the recipes seem very clear.

Some of the recipes in this cookbook sound excellent, but many of them have hard-to-find ingredients like dandelion greens that may alienate readers. However, the recipes that I tried from the cookbook are excellent, and the instructions are clear and easy to follow. The stuffed grape leaves, chicken skewers, and breakfast risotto were excellent. I think the book could use some explanation of some of the harder-to-find or unfamiliar ingredients, or just a small section on places to find them. The book does have a very helpful first chapter that introduces the Mediterranean diet and has suggestions for exercise.

This seems to be a fairly standard Mediterranean diet cookbook. I wasn’t feeling very tempted to try most of the recipes — they seemed to err on the plainer side. Admittedly this would make for easier dishes to prepare, but I don’t see this cookbook as a keeper for me.

Thank you to NetGalley and the publishers for the opportunity to read and review this book.

The 400-Calorie Mediterranean Diet Cookbook is a guide to weight-loss with included recipes written and presented by Peter Minaki. Due out 29th Sept 2021 from Simon & Schuster on their Adams Media imprint, it's 176 pages and will be available in paperback and ebook formats.

The Mediterranean diet has gotten a lot of attention because of its association with a wide variety of health benefits including a lower incidence of cardiovascular disease, diabetes, cancer, neurodegenerative disease, and early death. This book provides a good introduction to the diet and lifestyle for readers wanting to make changes to their eating habits for health benefits and a healthier lifestyle.

The layout is logical and easy to follow. The introduction covers the basics of the Mediterranean Diet, tools, supplies, and the how-to and why of choosing ingredients and how to use them to fuel weight loss, suggestions for lifestyle changes and activities, as well as maintenance tips and keeping the weight off. The following chapters include the recipes arranged roughly by category: breakfast, soups & salads, appetizers & snacks, side dishes, chicken & poultry, beef & lamb, pork, seafood & fish, vegetarian, and desserts.

Ingredient measurements are listed bullet style in a header followed by step by step directions. Ingredient measures are supplied in American standard measurements only. (There's a metric conversion table in an appendix in the back of the book). The nutritional information: calories, fat, sodium, carbs, fibre, sugar, and protein content are listed for the recipes as well as serving sizes. The recipes themselves are fairly straightforward and are made with easily sourced ingredients. Many are very simple, none of them are overly complex.

The photography is not abundant; roughly 25-30% of the recipes are illustrated, but the photographs which are included are clear and well done. I wish there had been more photographs and serving suggestions, but I do understand that extra photography increases the price of book projects very quickly.

This is a nice collection of recipes and will keep cooks going for ages. Many of these can also easily be adapted to other styles of cooking and meal planning.

Four stars.

Disclosure: I received an ARC at no cost from the author/publisher for review purposes.

Portion size and ingredients are key in The 400-Calorie Mediterranean Diet Cookbook. Calorie counts per serving, Fat, Sodium Carbohydrate, Fibre, Surgar and Protein counts are included with each recipe. Some recipes can rate as low as 250 calories so that you can mix and match the recipes for variety.
This book also comes with some great cooking and seasoning tips. One suggestion: you can eat almost anything, and even cook with olive oil, but you should pat down the fried veggies to remove excess fat before adding them to the rest of your dish.

<img src="https://www.cookingclassy.com/wp-content/uploads/2019/02/frittata-1.jpg"/>

Breakfast can be an egg frittata loaded with fried veggies, or a bowl of fig, apricot and almond granola - eaten on its own or sprinkled on your steel cut Baklava Oatmeal! There is aromatic Breakfast Risotto seasoned with cinnamon, brown sugar, nutmeg and cloves, simmered with milk, apples and butter. Greek Biscotti, Sausage (and veggie) breakfast and homemade Greek Yogurt also feature in the breakfast food section.

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The Soup section had be captivated, wanting to try the Dandelion and White Bean soup. A very basic recipe with fresh ingredients and some grated Romano or Parmesan cheese to top it off. I love a good Pumpkin soup and the recipe in this book calls for chives, which I love. Another favourite of mine, Italian Wedding soup, is on the menu and calls for finely chopped fresh oregano, basil and chopped spinach.

The salad menus looked so appetizing:: the pictures were mouthwatering: Artichoke salad, Spinach Salad with Apples and Mint (yum!), and the Strawberry and Feta Sale with Balsamic Dressing - the latter being totally easy and you would have all of those ingredients in your fridge or pantry.. Accompany the salads with flavourful dips such as Bouyiourdi - or Layered Baked Feta and Tomato. Eggplant Caponata is on offer.- always a crowd pleaser and loaded with fibre., There are many other dip recipes and I am definitely going to try the Phyllo-Wrapped Shrimp recipe: so easy and sure to be a hit.

<img src="https://keyassets-p2.timeincuk.net/wp/prod/wp-content/uploads/sites/63/2011/07/Grilled-sea-bass-with-Greek-dressing-scaled.jpg"/>

Main dishes include Chicken Skewers, Chicken Galantine, slow cooker Five Ingredient Chicken, Sage Ricotta Chicken Breasts, Beef Meatballs with Mushrooms, Braciola, Spanish Beef Stew, Beef Short Ribs with red wine - in the slow cooker, Lemon Verbena rack of lamb, Pork Roast with prunes, Pork Skewers, Zucchini and Sausage Caserole, Olive Oil poached Cod, Spinach Stuffed Sole, Braised Cuttlefish, and Grilled Sea Bass - my favourite!!!, All these recipes have simple ingredients that you will find in your pantry or local grocery store, and the instructions are quick and simple. The Vegetarian dishes are beautifully displayed in colourful bowls and look uber-tasty!

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For Dessert, you have Almond Tangerine Bites that made my mouth water. Honey Wafers, Almond Biscuits and the Mediterranean traditional Cypriot Cookies finish off the meal and the hoard of low calorie recipes to be found in this bountiful cookbook. These recipes look pretty foolproof and the instructions are easy to follow. This is bound to be used often in any serious dieter's kitchen! Bon Appétit!

My thanks to the author, publisher and NetGalley for an ARC of this cookbook in exchange for an honest review. (The pictures included in this review are from the internet and not from this cookbook.) The pictures displaying the numerous recipes in this book are totally mouthwatering!

THE 400-CALORIE MEDITERRANEAN DIET COOKBOOK by Peter Minaki offers 100 Recipes under 400 Calories. As such, it is really geared to someone who is looking "for Easy and Healthy Weight Loss." Many recipes involve vegetables, but there are sections devoted to pork dishes or those made with beef and lamb. Every recipe has calories and nutrition information. Examples include Balsamic Chicken and Spinach or Red Snapper with Peppers and Vinegar. Minaki starts off with a chapter about losing weight which feels a bit like a lecture, particularly when he outlines the benefits of exercising, including what to eat before and after workouts, as well as noting specific activity goals to take exercise "to the next level." Also, some recipes seem overly complicated either in terms of ingredients (e.g., Dandelion and White Bean Soup requires 2 cups of fresh dandelion greens) or preparation steps. The pictures are attractive, although they only accompany about every third recipe. Overall, this could work for a more experienced cook who is looking for lower calorie options and has the time and inclination to make something delicious like Eggplant Caponata from scratch.

We love Mediterranean food in our house and I’m always looking for new recipes to try. This author explains in simple language the how-to and the why of healthy eating in the first chapters. There are plenty of realistic photos to inspire. And the recipes are mostly simple with easy to obtain ingredients. I found a few recipes that I’m excited to try on my family! Thank you Netgalley, Adams Media, and Peter Minaki for this eARC in exchange for my honest opinion.

Easy to read recipe book with ideas for every meal.
I particularly enjoyed the breakfast options.
The recipe are often designed to serve families of 4 to 8, so be prepared to scale them.

If you’re interested in trying a healthy approach to nourishment and delicious food, look no further. This helpful book features a myriad of recipes with enticing photos and fun facts.

My favorite section is the desserts. I can’t wait to shop for fresh figs and make the stuffed figs.

This Mediterranean-inspired cookbook makes an effort to make those flavors accessible to people cooking in North America. Each recipe uses whole ingredients, and the "400 calorie" part of the dish is connected mostly to portion control. The book might have been better-marketed as light, whole-food recipes inspired by the Mediterranean. Photos of recipes are a bit sparse and not as appetizing as the food likely is. While this looks like a decent cookbook, I wouldn't call it a must-buy for the home library or the public library.

At my last annual appt, my doctor suggested following a Mediterranean diet and the next week this cookbook came up for review - it was perfect timing!

This book is wonderful - lots of descriptions in the beginning, explaining the healthy lifestyle. It has easy to follow recipes, with pretty usual ingredients (mostly items I already had), and beautiful photos. I've tried a couple of the recipes, made with no problems and they were very tasty.

Thank you to NetGalley, the author and publisher for a temporary, digital ARC in return for my review.

Awesome recipe book. Loved the info at the start about healthy eating and the clear instructions.

The recipes are simple and clean, with good instructions and many helpful pictures. I love that the nutritional info is in each recipe. Although I am personally trying to eat more low-carb, this book helps with some other interesting ideas and some that I can adjust.

Thanks, Peter, for the awesome book!! :)

This is such a good cookbook. It’s simple and to the point, which I really appreciated.

As a busy mom in a multi-generational household with some picky eaters and little time to spend cooking, these recipes were PERFECT. Easy to follow, clean ingredients I can also get within budget, and most meals come together very quickly. I was most excited to see a breakfast section, as I feel like this is something many Mediterranean cookbooks skimp over. This one had me so excited to make breakfast again! Thank you to Net Galley and the publisher!

I received a copy of this book from the publisher via NetGalley.

This book is more about losing weight on a Mediterranean diet than it is about eating that way for life, which I suppose is made explicit in the longer version of the title. The 400 calorie per recipe limit is rather low for a main meal for a person not seeking to lose weight. I thought the photographs and lay out were both attractive, but I wouldn't buy a book (like this) where only about a quarter of the recipes are photographed.

In other books I have read about the Mediterranean diet, there was more emphasis on the holistic nature of the diet: the priority given to vegetables and whole grains, with fish eaten regularly, poultry sometimes and red meat rarely. Here there were an abundance of meat recipes, relatively few vegetarian main meals and hardly any use of nuts and seeds. I am trying to follow a Mediterranean diet, but this book was not as helpful to me as others have been.

Many people have likely heard of the health benefits associated with the Mediterranean diet, which focuses on healthy grains, vegetables, fruits, nuts, and legumes. The author does advise the reader to consult a physician before trying this diet.

For a cookbook, I was expecting more photos. I like to see what I'll be making! The lack of this did turn me off a bit. Pictures make the recipes catch the readers attention and could make them more likely to try the recipe. I found a number of recipes that I'm looking forward to trying, and they contained normal ingredients I'd typically have on hand. All of the recipes are 400 calories or less. I like that the recipes include nutritional facts.

Categories include: breakfast, soups and salads, appetizers and snacks, side dishes, chicken and poultry main dishes, beef and lamb main dishes, pork main dishes, seafood and fish main dishes, vegetarian main dishes, and desserts.

The health benefits of a Mediterranean diet are discussed - but there is a disclaimer stating you should consult a physician before you try this diet. The diet focuses on healthy grains, vegetables, legumes, fruits and nuts, and it is pointed out that these foods contain a lot of water which can lead to feeling full faster.
Weight loss is a benefit that is obtained by eating these foods and avoiding foods that are loaded in sugar and calories.
The benefits of doing exercise while eating a healthy diet are discussed also, being that your mental state can improve, along with strengthening the heart, lungs and blood vessels.
For breakfast a Tomato and Goat Cheese omelet is introduced, it requiem a short cooking time, and you can add meat if desired. A list of the fat content and calories is given at the end of each recipe.
Baklava Oatmeal is a breakfast recipe that uses steel-cut oats, walnuts, honey and sugar which is then cooked overnight in a slow cooker to produce a tasty treat!
There is also a fig, apricot and almond granola that is cooked in the oven on parchment paper.
For lunch, there is dandelion and white bean soup, that can be cooked in about 2 hours, a gazpacho that contains tomato puree, potatoes, beef stock, beets, dill and pepper that can be ready in 3 hours.
You will enjoy the layered baked feta cheese and tomato with peppers, the Greek bruschetta , is easy to make when you can find genuine Greek rusks.
The Phyllo-wrapped shrimp is made using paprika, phyllo dough and shrimp which is fried, rolled into balls and baked.
For dinner,the Pomegranate Glazed Chicken is made using boneless chicken breasts, mastiha spice and pomegranate juice which is cooked in the oven and on the stove.
An unusual treat is grilled duck breast with salsa, which has plums, nectarines, mint and pepper in it.
The ginger tomato lamb has lamb, ginger, garlic, butter and tomatoes in it, and it is cooked in a slow cooker for 4-5 hours.
For dessert, there are roasted pears with yogurt and lemon, berries and meringue, and honey fritters.
Enjoy delicious food and be good to your body!

I received this book from the publishers via Netgalley for a review. Great recipes, lost a few pounds this is a good book even if you don't want to lose weight.

Would have been better to have more photos. Loved the salad recipes in particular and was holding off the review until I had made quite a few of the recipes and I could attest to them for ease and taste. What I really liked was a lot of the recipes had items that I already had and were easy to cook.

I was given an advance copy by the publishers and net galley but the review is entirely my own.

This has way more sections than I thought it would! (Lose weight; breakfast; soups and salads; appetizers and snacks; side dishes; chicken and poultry main dishes; beef and lamb main dishes; pork main dishes; seafood and fish main dishes; vegetarian main dishes; desserts) I really love how each protein is broken down into its own section. This makes it much easier when you have a specific meat to use - you can just look at the specific section.