The Mediterranean Refresh Meal Plan

by Erika Simons

$37.95 FREE*

Never Count Calories Again

Known benefits of a Mediterranean Diet

Detoxs the liver & colon

Curbs sugar cravings

Boosts energy levels

Maintains your ideal weight

Stimulates your heart health

Thinking of Trying the Mediterranean Diet?

The Mediterranean Refresh Meal Plan is the perfect place to start.

With immersive 4K, full page images, delicious recipes, an introduction into the Mediterranean Diet, and tear-out shopping lists, you'll feel confident making this transition.

Free Book with Tasty Recipes = Happiness

All for less than a cup of your favorite coffee shop latte

Tortilla Espanola
Seafood Paella
Rosemary Baked Chicken
Roasted Lamb Rack
Greek Spinach Pie

What is the Mediterranean Refresh: Meal Plan?

The Mediterranean Refresh: Meal Plan is founded on the recipes from the time-tested Mediterranean Refresh. It highlights the importance and key features of the nutritious Mediterranean Diet. Packed with 8 weeks of meal planning, you’ll discover how to lead a healthy and balanced, Mediterranean-inspired, lifestyle. With over 100 recipes—including desserts and snacks—alongside grocery lists, tear-out shopping lists, and lined pages for note taking, this Meal Plan will revamp your diet and inspire your cooking!

Will This Actually Work?

It can be tough to make these changes. And it definitely won't happen overnight. There are just so many health benefits to the Mediterranean Diet that can motivate you to stick to it! But the reason why many people stick with it is because of the delicious, whole foods that actually satisfied you. And instead of calorie counting and guilt, you can finally feel confident with your diet.

Put yourself first and embrace a healthy relationship with food.

Why Have My Other Diets Failed?

When Erika began her research, she discovered that the typical American diet only works when paired with excessive exercise. With so many hidden calories and "bad" fats, it was clear they wouldn’t work.

Life gets busy, and not everyone has the chance to exercise regularly. With such a high intake of calories, the only way to lose (or even maintain) weight is through rigorous exercise.

Consulting professionals led Erika to the Mediterranean Diet. It consists mainly of healthy fats and whole foods, all sprinkled with enticing spices to keep things interesting.  

Proved Health Benefits of the Mediterranean Diet

Increased Heart Health

There have been many studies researching the heart-health benefits of the Mediterranean Diet. The results? People who stick to it reduce their chances of heart problems by 30%!

Supports Weight Loss and Maintenance

Thanks to the whole, fresh foods, the Mediterranean Diet can help people lose weight and maintain the loss! A 5 year study found that the diet outpreformed low-fat dietsthe participants had smaller waist measurements at the end of the study.

Prevents Cognitive Decline

The Mediterranean Diet isn't just for heart health and weight loss, it also benefits your memory and cognition! Many studies have concluded this finding. But one in particular discovered that individuals who stuck to the diet were far less likely to show signs associated with dementia!

May Protect Against Cancer

A review of 83 studies found that the Mediterranean Diet reduced the risk of cancer, especially breast and colon/rectal cancers. This effect is believed to occur due to the fruits and whole foods of the diet.

Supports Health Blood Sugar Levels

Since the Mediterranean Diet involves fresh and nutritiously-dense foods, it can stablize blood sugar and protect from type 2 diabetes.

What Our Customers Say


"The book has been extremely helpful in understanding a Mediterranean diet. Absolutely would suggest it to anyone who wants to better their eating habits!"



"This little cookbook is a treasure! Each of the recipes I made to date were not only healthy, but also delicious."

Janet S.


"This book has easy recipes that are beautiful and nutritious. I have been eating this way for a while, but needed something to get me out of my cooking rut and this is perfect."

B. Graydon

Start Your Mediterranean Journey Now

With a FREE Copy of the Mediterranean Refresh: Meal Plan


Together we can unlearn unhealthy beliefs and move toward fulfilling ourselves. Health is not a number, it’s a lifestyle.

Join us and thousands of Americans on their Mediterranean journey with The Mediterranean Refresh Meal Plan today!

1. Estruch, Ramón, et al. “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts.” New England Journal of Medicine, vol. 378, no. 25, 2018,
2. Estruch, Ramon, et al.“Effect of a High-Fat Mediterranean Diet on Bodyweight and Waist Circumference: a Prespecified Secondary Outcomes Analysis of the PREDIMED Randomised Controlled Trial.” The Lancet, 2016,
3. Berti, Valentina, et al. “Mediterranean Diet and 3-Year Alzheimer Brain Biomarker Changes in Middle-Aged Adults.” Neurology, Wolters Kluwer Health, Inc. on Behalf of the American Academy of Neurology, 15 May 2018,
4. Schwingshackl, Lukas, et al. “Adherence to Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis.” Nutrients, MDPI, 26 Sept. 2017,