The All-New 1200 Calorie Mediterranean Diet Cookbook for Senior Women: 100+ Quick and Easy Recipes with Exact Calorie Counts and a 28-Day Meal Plan to Lose Weight after 60 Without Losing Muscle

At 1,200 calories a day, what you lose depends entirely on what you eat. Somebody told you to eat less. A doctor, a daughter, a friend who meant well. And they were not wrong — eat less than you burn and weight comes off. That part is arithmetic.

But nobody told you what eating less does to your muscles after sixty.

When a woman of sixty-five cuts her food right back without enough protein, a meaningful share of what she loses is not fat. It is muscle, and some of it is bone. She reaches her goal weight lighter and weaker than she started. The scale says she succeeded. Her legs on the stairs say something else.

This book is built so that does not happen to you. Every day is designed around the Mediterranean eating pattern, and every day clears 75 grams of protein — the amount a woman over 60 needs to hold on to the muscle she already has.

Every number here is calculated, not estimated No ranges. No about 300 calories. All 110 recipes carry one exact figure, per serving, on their own page: calories, protein, fiber, sodium and net carbs. The 28-day plan prints the arithmetic meal by meal, with a running total.

You do not have to take the author's word for it. You can add it up.

But will this work for me? I cook for one. Every recipe serves two. Halve it, or keep the second portion for tomorrow — the plan assumes you will. I only eat one proper meal a day. Then use the two-meal day. All 28 days are laid out in both shapes, and both clear 75 grams of protein. I don't like fish. Twelve dinners contain no meat or fish at all, and every one carries at least 22 grams of protein. I can't stand at the stove for an hour. No recipe asks for more than twenty minutes of your hands. What about Sunday lunch? There is a whole chapter for it — ten larger recipes, still exactly counted, each showing how to spend the rest of the day. Inside you will find 110 Mediterranean recipes , one to a page, each with an exact calorie count and its protein beside it A 28-day meal plan in two day shapes, every day landing between 1,150 and 1,250 calories Four weekly grocery lists , organized by aisle A Calorie Index and a Protein Index ranking all 110 recipes, so you can build any day you like The chapter no competitor has — why losing weight after 60 costs muscle and bone, and how much protein it takes to hold on to them Large 8 x 10 pages in generous, easy-to-read type This is not a diet with an end date. It is a way of putting a day together that you will still be able to use in ten years — when you are eighty, and carrying your own groceries up your own stairs.

Designed around the Mediterranean eating pattern, as part of a reduced-calorie diet. Individual results vary. Talk to your doctor before making significant changes to how you eat, particularly if you take medication for blood sugar, blood pressure or thyroid function.

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