Mediterranean Reset
Eat well, stay strong, age better
A 30-day workbook to kick-start healthy habits that last a lifetime.
Regular priceVegetarian options available for each day · 30 daily habits · 50+ recipes
Why Mediterranean?
The strongest evidence for the best health outcomes of any diet
2024 meta-analysis in Nutrients, comparing people who followed the diet most closely with those who followed it least.
- One small habit a day. Nothing to weigh, count or measure.
- A recipe for every day, with protein and fat shown on each one
- Built around the protein your muscles need after 50
- Printable and phone-friendly editions, both included
Why most diets fail
It's not your willpower.
It's just the wrong approach.
Most diets ask you to change everything at once, then rely on willpower to hold it together. But willpower is a limited, unreliable resource. It fades with stress, poor sleep and busy days.
And after 50 there's a bigger problem most diets ignore entirely: muscle. We naturally lose it as we age, and a typical diet does nothing to protect it. Eat too little protein and do no strength work, and you lose the very thing that keeps you strong, steady and independent.
A habit, once established, doesn't need willpower. It becomes automatic.
That's why the VERISSIA reset doesn't hand you a strict diet. It builds one small, achievable habit at a time, until eating well simply becomes what you do.
How it works
One habit a day. Thirty days.
Take 5 minutes on Day 1
Rate where you are today, so you can see exactly how far you've come on Day 30.
Then it's just one simple thing each day
Each day explains why it matters, gives you one simple action, and a recipe to help you do it. Then tick the box.
See your progress week by week
Pause every seven days to see what's working, track your energy and sleep, and note your wins.
Build healthy habits to last a lifetime
By Day 30, eating well is simply what you do. Repeat your self-check to see how far you've come, then keep going with the tracker.
Your 30 days
Four weeks, each building on the last
Foundations
Olive oil, veg at breakfast, smarter snacks and a stocked Mediterranean pantry.
More plants
Beans, lentils, wholegrains, five colours a day and quinoa-based meals.
Protein and strength
Protein at every meal, refuelling after exercise, and pairing food with strength work.
The Mediterranean lifestyle
Walking after meals, eating together, less alcohol and cooking from scratch.
Then Days 29 and 30 help you choose the habits to keep for life, and see how far you've come.
What's inside
Everything you need, in one workbook
30 daily habit pages
Why it matters, today's action and a practical tip, with a progress tracker on every page.
50+ simple recipes
A recipe for every day plus breakfasts, lunches, dinners and super-easy 5-minute meals.
Protein and fat on every recipe
See at a glance how each meal helps you hit your daily protein target, with richer dishes clearly flagged.
Your daily targets
A simple table showing your protein per day and per meal by body weight, plus a clear saturated fat guide.
Check-ins and a 30-day tracker
Day 0 and Day 30 self-checks, four weekly check-ins and a tracker for the fridge or your phone.
Shopping list and smart shortcuts
A pantry list, quick protein snacks and how to read a label so supermarket shortcuts stay healthy.
A taste of the recipes
Amazing, delicious food you'll want to eat every day
Healthy Ageing Through Evidence
Built on research, not fads
Every part of the plan comes with an honest rating of how strong the evidence is behind it. Two findings shape the whole workbook:
of protein per kg of body weight a day
A major review of 49 trials found this is where the muscle-building benefit of extra protein levels off for people doing resistance training. The workbook shows you how to reach it, meal by meal.
Morton RW et al., British Journal of Sports Medicine, 2018on average for a habit to become automatic
Not 21, as the myth goes. That's why the reset is built one habit at a time, and why Day 30 shows you how to keep the cycle going until it sticks.
Lally P et al., European Journal of Social Psychology, 2010Choose the format that suits you best
Print it, or use it on your phone
Make it your own
- Designed to print on A4 using very little ink
- Write on it, tick it off, scribble your own notes and swaps
- Keep it handy in the kitchen and stick the tracker on the fridge
Fill it in on screen
- Laid out for your phone, one topic per screen
- Tap to tick, tap to rate, type your notes straight in
- Works in Adobe Acrobat Reader and Apple Books
Both editions are included with every purchase.
About the author
Graham Porter, founder of VERISSIA
At 62, Graham is in the best shape of his life. He gave up fish at the age of eight and has been vegetarian since he was 19. After months of researching nutrition, strength training and healthy ageing, he created VERISSIA to help people stay strong, energetic and independent well into their later years.
VERISSIA comes from three words: veritas (truth), perissos (abundant life) and elixir. It's built on one principle: honest guidance that's clear about what the science does and doesn't show.
Start today
The VERISSIA 30-Day Mediterranean Reset
Instant digital download
- 30 daily habit pages with tips and actions
- 50+ recipes with protein and fat on each
- Your protein and fat targets, explained simply
- Day 0 and Day 30 self-checks, weekly check-ins and tracker
- Print edition and fillable phone edition
Secure checkout. Download straight after purchase.
Questions
Frequently asked questions
I'm vegetarian. Will this work for me?
Yes. It was written by a vegetarian of over 40 years. Almost every recipe is vegetarian, and wherever fish or meat is mentioned there's a plant alternative alongside it.
Do I have to count calories or weigh food?
No. There's nothing to weigh or count. Each recipe shows its approximate protein and fat as a helpful guide, but the reset is built on simple daily habits, not strict rules.
Is this only for people over 50?
It's designed with over-50s in mind, with a stronger focus on protein to help maintain muscle. But the habits and recipes work well at any age.
How do I get the workbook?
It's a digital download. Straight after purchase you'll receive both the printable A4 edition and the phone-friendly edition you can fill in on screen.
What if I miss a day?
Just carry on. The research on habits shows that missing the odd day makes little difference. What matters is coming back to it.
Do I need to exercise too?
The workbook focuses on food, but it explains why pairing good protein with regular resistance training is what really protects your muscles, and includes simple strength starters you can do at home.
Just turn up. Small things done most days add up to big changes.
Start your 30-day reset today.
Regular price