The Mediterranean cookbook
Mediterranean food, with the olive oil counted in teaspoons.
14 days on 14 coasts, from Crete to Sardinia. 70 recipes and 14 drinks, each written twice: a gentle version for the weeks after a flare, a steady one for when you’re stable.
The download is on the next page, and in your inbox a minute later. 30-day money-back guarantee.
Not ready yet? Start with the free 7-day meal plan
A Greek salad swims in oil. Now what?
A tablespoon of olive oil is 13.5 g of fat. 2 tablespoons over a salad, which is a normal pour, is 27 g. On a gentle day that’s the whole budget, gone on one salad.
So I took the kitchen apart and rebuilt it around a fat budget.
The fish, the lemon, the herbs and the bread stay. The oil gets a teaspoon, raw, at the end, where you can taste it. The wine goes.
How it works
2 dials on every recipe
Gentle runs at 21.4 to 25.7 g of fat a day, for the first weeks home. Steady runs at 40.5 to 47.4 g, for when you’re stable. Same dish, a few things added back.
The numbers per serving
Fat, calories, saturated fat, protein, carbs, fibre and added sugar, for both dials.
An oil meter
It shows how much olive oil one serving gets, in half teaspoons.
The day already added up
Breakfast, 2 snacks, lunch, dinner, a drink and the pre-bed snack. The fat total sits under the day table.
No alcohol, in the glass or the pan
Where the traditional recipe uses wine, I use broth and lemon, and I say so.
3 to 6 steps, nothing fried
If you can boil water and set an oven, you can cook all of it.
See the pages before you pay
Real pages from the cookbook: a day, a recipe, and 4 more below.
A day page: every meal, the fat on both dials, and the day total. Tap to open it full size.
A recipe page: photo, numbers for both dials, the oil meter, and what I took out of the traditional version.
A day opener, week one at a glance, the route, and the pyramid rebuilt.
Who wrote it
I’m Stepan. 2 hospital stays with severe pancreatitis, in 2023 and 2025. I’ve cooked since I was 15, some of it in restaurant kitchens.
My hospital dietitian gave me 20 to 30 g of fat a day for the first weeks, twice. Mediterranean food is what I like most, so I rebuilt 70 dishes to fit that number.
What you get for $29
- 135 pages: 14 days, each on a different coast, from Crete to Sardinia.
- 70 recipes and 14 drinks with no alcohol in them, plus a Virgin Mary.
- Both weeks at a glance, and a shopping list for each.
- A restaurant card, and 3 sentences for ordering abroad in 6 languages.
- Metric and US measures, A4 and US Letter. All 4 files are yours.
14 Days Around the Mediterranean, Low Fat
$29
One price in every country. No tax added at checkout.
One payment, no subscription, no account. 30-day money-back guarantee.
Not ready yet? Start with the free 7-day meal plan
Are these the recipes from the book or the 7-Day Meal Plan?
No. None of these 70 recipes is in the book or in the 7-Day Meal Plan. These are different dishes.
Which phase is it for?
Both. The gentle dial is for the first 6 to 8 weeks home after a flare. The steady dial is for when you’re stable. You can cook the gentle version and add one steady item at a time.
Does eating Mediterranean treat pancreatitis?
The cookbook doesn’t claim that. One chapter spells out what the research shows and where it stops.
I take enzymes, or I have diabetes from my pancreas.
Then the steady dial is a conversation with your team first. The fat per serving is printed on every recipe for exactly that reason.
I’m a member of the Skool group. Does my code work?
Yes. The free member 10% code, the Premium 20% code and the VIP 30% code all work on this checkout. Click “Add promotion code” and paste yours in. The community is here.
How do I get it?
Your download links are on the page you land on after you pay, and in your inbox a minute later.
What if it’s not for me?
Reply to your receipt within 30 days and ask for your money back. You keep the files.
2 weeks of dinners with the fat already counted.
70 dishes and 14 drinks from 14 coasts. $29, once.
Check anything here with your own dietitian.
