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No. All products are digital PDF e-books. You won't receive anything in the mail. You can download straight after purchase and print at home if you like.

I'm not in the US. Will the recipes work for me?

Yes. Whether you cook in the UK, Canada, Australia, New Zealand or anywhere else, every recipe lists both US cups/ounces and metric grams/millilitres, oven temperatures in °F and °C (including fan), and common UK/Australian names alongside US ones (courgette, aubergine, coriander, rocket). Prices show in USD or GBP, and your bank converts other currencies automatically.

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Any device that opens a PDF: phone, tablet, Kindle, laptop. Printable US Letter (US and Canada) and A4 (UK, Australia, New Zealand and most other countries) versions are both included.

★ Best seller-14% 15-Minute Mediterranean e-book cover

15-Minute Mediterranean · PDF e-book

The Mediterranean diet, on the table in 15 minutes

192 copies sold·Read 6 reviews

Fish, beans, grains, big salads and mezze, all built for busy weeknights. 50 recipes plus a starter-week meal plan and grocery list to get you going.

50recipes

68pages

1starter-week plan

12min total time (avg)

50 recipes that take about 15 minutes
Mediterranean pantry guide: what to stock
Starter-week meal plan with grocery list
Fish & seafood, beans & grains, salads, mezze and fruit desserts
Nutrition per serving and diet labels on every recipe

$12~~$14~~-14%

192 copies soldInstant downloadUS Letter + A430-day money-back guarantee

Best value: all 11 e-books for $4815-Minute Mediterranean + 10 more · 528 recipes · save $90

Who it's for

Made for you if…

🐟

You want to eat more fish

Simple fish and seafood dinners even nervous cooks can nail.

❤️

Your doctor said 'Mediterranean'

The pattern behind many heart-health recommendations, made practical.

⚡

You have 15 minutes, not 50

Fast techniques, few pans and pantry shortcuts.

Want a strict calorie plan? This is a cookbook with a starter week, not a 4-week diet.

Look inside

Real pages from the e-book

Clean, printable pages with no life stories before the recipe. Every page number in the contents and index is clickable. Tap a page to zoom in.

15-Minute Mediterranean – Contents (clickable) — Contents (clickable)

15-Minute Mediterranean – Weekly meal plan — Weekly meal plan

15-Minute Mediterranean – Aisle-sorted grocery list — Aisle-sorted grocery list

15-Minute Mediterranean – Guide pages — Guide pages

15-Minute Mediterranean – Recipe page — Recipe page

Preview the plan

Starter Week of the plan, day by day

Across all 1 week, the plan averages about 62 g protein and 27 g fiber a day. Each week comes with a prep checklist and its own grocery list.

Day	Lunch	Dinner	Snack
Mon	Greek Salad with Chickpeas	Pan-Seared Salmon with Tomato-Olive Salsa	Classic Hummus with Crudités
Tue	Pan-Seared Salmon with Tomato-Olive Salsaleftovers	Pasta e Ceci	Greek Yogurt with Honey, Walnuts & Figs
Wed	Pasta e Cecileftovers	Greek Shrimp Saganaki	Classic Hummus with Crudités
Thu	Lentil, Beet & Goat Cheese Salad	Cod Puttanesca	Orange Slices with Cinnamon & Pistachios
Fri	Lentil, Beet & Goat Cheese Saladleftovers	Greek Chickpea & Spinach Skillet with Feta	Tzatziki & Veggie Sticks
Sat	Tuna Niçoise Salad	Steamed Mussels in White Wine & Tomato	Grilled Peaches with Ricotta
Sun	Greek Chickpea & Spinach Skillet with Fetaleftovers	Lemony Orzo with Peas, Mint & Feta	Dark Chocolate-Dipped Strawberries
Daily average: 1091 kcal · 62 g protein · 27 g fiber

Every recipe inside

All 50 recipes

Tap a chapter to see each recipe with its time and nutrition. Labels: GF gluten-free, DF dairy-free, V vegetarian, VG vegan, HP high protein, HF high fiber, LC low carb.

15-Minute Fish & Seafood · 12 recipes

Recipe	Time	Protein	Fiber	Calories
Pan-Seared Salmon with Tomato-Olive Salsa GFDFHPLC	15 min	30 g protein	2 g fiber	373 kcal
Greek Shrimp Saganaki HP	15 min	41 g protein	7 g fiber	431 kcal
Cod Puttanesca DFHP	15 min	35 g protein	7 g fiber	444 kcal
Steamed Mussels in White Wine & Tomato DFHP	15 min	22 g protein	5 g fiber	362 kcal
Sardine & Tomato Toasts DFHP	13 min	33 g protein	7 g fiber	449 kcal
Za'atar Salmon with Cucumber Yogurt HP	15 min	41 g protein	6 g fiber	541 kcal
Shrimp Scampi with Zucchini & Spaghetti HP	15 min	41 g protein	7 g fiber	503 kcal
Sea Bass with Lemon-Caper Sauce GFHPHF	13 min	37 g protein	9 g fiber	388 kcal
Lemon Herb Tilapia with Couscous DFHP	13 min	35 g protein	5 g fiber	381 kcal
Seared Tuna with White Bean & Arugula Salad GFDFHPHF	12 min	45 g protein	9 g fiber	401 kcal
Salmon Souvlaki Pitas HP	13 min	37 g protein	6 g fiber	469 kcal
Garlic Shrimp & Chickpea Skillet GFDFHPHF	13 min	36 g protein	10 g fiber	396 kcal

Beans & Grains · 12 recipes

Recipe	Time	Protein	Fiber	Calories
Greek Chickpea & Spinach Skillet with Feta GFVHPHF	15 min	25 g protein	19 g fiber	529 kcal
Pasta e Ceci VHPHF	15 min	20 g protein	13 g fiber	450 kcal
Warm Lentils with Roasted Peppers & Goat Cheese GFVHPHF	10 min	22 g protein	15 g fiber	409 kcal
Couscous with Chickpeas, Apricots & Almonds VHPHF	10 min	27 g protein	17 g fiber	624 kcal
Falafel-Spiced Chickpea Wraps DFVGHF	13 min	20 g protein	17 g fiber	544 kcal
Quick Bulgur & Lentil Mujadara VHPHF	15 min	23 g protein	15 g fiber	436 kcal
Lemony Orzo with Peas, Mint & Feta VHPHF	15 min	22 g protein	11 g fiber	476 kcal
Creamy Polenta with Mushrooms & White Beans GFVHPHF	15 min	25 g protein	11 g fiber	472 kcal
Black-Eyed Peas with Tomato & Dill GFVHF	15 min	16 g protein	13 g fiber	329 kcal
Farro & White Bean Minestra VHF	15 min	17 g protein	12 g fiber	368 kcal
Spaghetti with Cannellini, Garlic & Broccolini VHPHF	15 min	22 g protein	14 g fiber	482 kcal
Tuscan Tomato & White Bean Skillet VHPHF	13 min	26 g protein	20 g fiber	503 kcal

Big Salads · 10 recipes

Recipe	Time	Protein	Fiber	Calories
Greek Salad with Chickpeas GFVHF	10 min	18 g protein	12 g fiber	480 kcal
Tuna Niçoise Salad GFDFHP	15 min	39 g protein	6 g fiber	428 kcal
Fattoush with Chickpeas DFVGHF	15 min	15 g protein	15 g fiber	437 kcal
Panzanella with White Beans VHPHF	15 min	24 g protein	13 g fiber	493 kcal
Lentil, Beet & Goat Cheese Salad GFVHPHF	10 min	24 g protein	17 g fiber	488 kcal
Watermelon, Feta & Mint Salad GFVHF	10 min	16 g protein	9 g fiber	410 kcal
Chopped Mediterranean Chicken Salad GFHPHF	12 min	35 g protein	8 g fiber	449 kcal
Farro Salad with Tomatoes & Mozzarella VHP	10 min	21 g protein	7 g fiber	457 kcal
Orange, Fennel & Smoked Salmon Salad GFDFHPHF	12 min	23 g protein	15 g fiber	397 kcal
Grilled Halloumi & Peach Salad GFVHPHF	13 min	23 g protein	11 g fiber	501 kcal

Mezze & Dips · 8 recipes

Recipe	Time	Protein	Fiber	Calories
Classic Hummus with Crudités GFDFVGHF	10 min	8 g protein	8 g fiber	227 kcal
Tzatziki & Veggie Sticks GFVLC	10 min	10 g protein	2 g fiber	112 kcal
Whipped Feta with Honey & Pistachios VLC	10 min	8 g protein	1 g fiber	168 kcal
Muhammara (Red Pepper & Walnut Dip) DFVG	10 min	5 g protein	3 g fiber	192 kcal
White Bean & Rosemary Dip GFDFVGLC	8 min	6 g protein	6 g fiber	147 kcal
Marinated Olives & Feta GFVLC	10 min	3 g protein	1 g fiber	152 kcal
Za'atar Yogurt Dip with Olive Oil V	5 min	12 g protein	3 g fiber	197 kcal
White Bean Bruschetta DFVG	13 min	10 g protein	7 g fiber	228 kcal

Simple Fruit Desserts · 8 recipes

Recipe	Time	Protein	Fiber	Calories
Greek Yogurt with Honey, Walnuts & Figs GFV	5 min	18 g protein	2 g fiber	249 kcal
Grilled Peaches with Ricotta GFV	11 min	10 g protein	3 g fiber	217 kcal
Orange Slices with Cinnamon & Pistachios GFDFV	8 min	4 g protein	6 g fiber	160 kcal
Dark Chocolate-Dipped Strawberries GFDFVGLC	12 min	3 g protein	4 g fiber	147 kcal
Ricotta Berry Parfait GFV	8 min	15 g protein	5 g fiber	272 kcal
Cinnamon Baked Apples with Yogurt GFV	11 min	8 g protein	5 g fiber	223 kcal
Almond Butter Stuffed Dates GFDFVG	8 min	3 g protein	3 g fiber	146 kcal
Spiced Poached Pears GFV	15 min	8 g protein	6 g fiber	190 kcal

Try a full recipe from the book, free

Free sample recipe · 15-Minute Fish & Seafood

Greek Shrimp Saganaki

Juicy shrimp simmered in a garlicky tomato sauce with crumbled feta melting on top. Serve with crusty bread.

Serves 2Prep 5 minCook 10 minHigh protein

Ingredients

10 oz raw shrimp (prawns), peeled (280 g)
1 tbsp olive oil (14 ml)
3 cloves garlic, sliced
pinch chili flakes
1¾ cups crushed tomatoes (400 g)
1 tsp dried oregano (1 g)
½ cup feta, crumbled (55 g)
¼ cup parsley (8 g)
2 slices crusty whole-grain bread (80 g)

431kcal

41gprotein

7gfiber

35gcarbs

16gfat

Per serving. Estimates.

Method

Infuse the oil. Heat the oil in a skillet over medium heat. Add the sliced garlic and chili flakes and cook for 1 minute, until fragrant and just golden.
Simmer the sauce. Add the tomatoes and oregano. Simmer for 5 minutes, stirring now and then, until slightly thickened. Season with a pinch of salt.
Cook the shrimp. Pat the shrimp dry and nestle them into the sauce. Cook for 3–4 minutes, turning once, until pink and curled.
Add the feta. Crumble the feta over the top, cover the pan and leave for 1 minute so it softens.
Toast the bread. Toast the bread while the feta melts.
Serve. Scatter with parsley and serve straight from the pan, with the bread to mop up the sauce.

Tip: Use an ovenproof pan and finish under the broiler (grill) for 1 minute for golden feta.

Store: Fridge 2 days.

Reader reviews

What readers say

192

copies sold6 reviews from verified buyers on Etsy and Gumroad

Fiona A.Verified purchaseSep 2026

Honestly the best $10 I've spent on meal prep. Made the chicken bowls three weeks in a row and nobody complained!

United Kingdom · bought on Etsy

Ruby C.Verified purchaseMay 2025

Very nice book. Not many swaps for vegetarians. Portions were a little small for my partner. Minor things, but overall great.

South Africa · bought on Gumroad

Amy G.Verified purchaseMar 2025

Wow, better than I expected. Lunches for work are sorted for the whole week.

United Kingdom · bought on Gumroad

Sophie E.Verified purchaseMar 2025

The shopping lists save me so much time every week.

New Zealand · bought on Etsy

Marcus F.Verified purchaseFeb 2025

Great little cookbook. Lunches for work are sorted for the whole week. The recipes are quick and actually taste good. Can't wait for the next book.

United States · bought on Gumroad

Dylan L.Verified purchaseFeb 2025

Pretty happy with it. A couple of recipes were a bit bland, so I added extra spice.

United States · bought on Etsy

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Start cooking tonight

15-Minute Mediterranean

Weeknight dinners, sunshine flavors

$12~~$14~~-14%

starter-week plan · 50 recipes · 68 pages
US Letter + A4 PDF
Instant download

Best value · save $90

All 11 e-books

15-Minute Mediterranean + 10 more books

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Questions

15-Minute Mediterranean FAQ

Are all recipes really 15 minutes?

Most are about 15 minutes of total time, a few run slightly longer. Times are listed on every recipe.

Is it pescatarian?

Mostly pescatarian and vegetarian, built around fish, seafood, beans, grains and vegetables.

Is there a meal plan?

Yes, a starter-week plan with a full grocery list to help you build the habit.

Where do I find ingredients like za'atar or harissa?

Most large supermarkets stock them, whether you shop in the US, UK, Canada, Australia or New Zealand. The pantry guide lists easy substitutes.

More e-books

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