Heart 2 Heart Cookbook
The heart healthy cookbook for weight loss
What happens when you combine a Board Certified Cardiologist, a Certified Personal Trainer and a lifelong home cook? Heart 2 Heart: flavorful, Mediterranean style recipes organized by the calories you need to lose weight, with recipes, shopping lists and pre-made meal plans for your goals.
Board Certified CardiologistBoard Certified InternistFellow American College of CardiologyCertified Personal TrainerObesity MedicineAdvanced Lipidology
In the media
Dr. Alo has been featured on media outlets locally, nationally and internationally.
Stop guessing
What does 2,000 calories actually look like?
"What should I eat? What ingredients should I buy? What should my diet look like for my goals?" I hear these questions every day.
If someone asked you to measure out a yard with no equipment, you would probably get pretty close. But ask most people how much 500, 1,000 or 2,000 calories looks like on a plate, and they don't even know where to start.
One of the biggest challenges of weight loss is learning what a healthy plate of food should look like, and which ingredients you should and shouldn't include in your meals.
So rather than getting out the scales every time you cook, searching "how many calories in..." or using your fist to estimate portions, I'd like to help you remove the guesswork completely.
Inside Heart 2 Heart, I share my favorite recipes for weight loss, each flavorful, nutritious and easy to make, organized by the number of calories you're aiming to eat. Pick your daily calorie target and choose the recipes you want to eat.
How the cookbook works
Find your number, go to that chapter, start cooking
1
Find your calories
A simple starting point: multiply your weight by ten. The book also has a quick and easy calorie goal calculator on page 7.
2
Go to that chapter
Chapters run from 2400 calories down through 2200, 2000, 1800 and so on. Each one has a breakfast, lunch, dinner and dessert that add up to that daily total.
3
Cook and adjust
The first chapters explain how to calculate the calories you need to lose weight and how often to adjust them as the weight comes off.
What's inside
Here's what you'll get inside this recipe book
- ✓Sections ordered by calories: 40 recipes with daily menus from 1200 up to 2400 calories per day
- ✓12 of my mom's traditional Mediterranean dishes, both delicious and nutritious
- ✓A quick and easy calorie goal calculator (page 7)
- ✓My recommended weight loss timeline, so you lose weight at a healthy pace
- ✓Family favorites for picky eaters: Kodiak Cake protein pancakes, carrot energy power balls, grilled salmon with chickpeas and more
- ✓Bonus recipe: my 90 g protein berry smoothie, about 450 calories
- ✓A final chapter of my mother's family recipes, made heart healthy (two of her boys are cardiologists)
- ✓The digital version includes bonus material, exercise routines and updated recipes
Look inside
A peek at the recipes
Family full of picky eaters? I have kids too. You'll find chicken kabobs, scampi and calamari in tomato sauce, and my family's favorite "hot as heck" grilled chicken.
Inside the book
Dr. Alo's Killer Avocado Toast
Chia Barley Breakfast Mix
Al Portobello
Healthy eating lifestyle
Heart healthy, high protein and full of flavor
The best heart healthy cookbook should be based on scientific research and full of great tasting, nutritious food. I built Heart 2 Heart to do both.
1
Mediterranean style
Based on a Mediterranean style diet, one of the most studied eating patterns for heart health, linked in research to lower cardiovascular mortality and lower rates of several cancers. Full of fruits, vegetables, whole grains, lean meats, Greek yogurt, beans, legumes, olive oil and omega 3s.
2
Low sodium, low saturated fat
Keeping saturated fat below 10% of total calories is an important driver of heart health, and most Americans eat more than that. These recipes keep sodium and saturated fat low without giving up flavor.
3
Enough protein to protect muscle
Not a high protein Atkins or carnivore style diet, but enough protein in every chapter to help prevent muscle loss, and even support muscle gain, while you lose weight. Lean muscle mass is associated with better cardiovascular health.
4
For the whole family
This book is for everyone, not just heart patients. Whether you have had a heart attack or want to prevent one, these meals are made to satisfy the whole family. Everything you need to plan your meals is in one book.
Cardiologist and home chef
Why I wrote Heart 2 Heart
I grew up cooking with my mom from about 8 years old. I learned traditional cuisine, took cooking classes and have experimented with heart healthy recipes that also taste amazing ever since. To this day, I am the main chef in our house.
After every lecture I gave, physicians, patients, clients, family and friends asked me for recipes, a diet plan or a secret formula. There is no real secret formula, but this is the closest thing to it: calculate your calories, flip to that chapter, and make those meals.
As a cardiologist and personal trainer, every recipe is built to help improve your health markers and lower your cardiovascular risk, while giving you enough protein to keep your muscle. You don't have to avoid entire food groups to lose weight.
Amazon reviews
What readers and experts are saying
Reviews posted on Amazon, word for word. Individual results may vary.
“
I was surprised to see that Dr. Alo has put together such a high quality cook book. This type of work product is usually seen coming from a chef, not a cardiologist. As a lover of cook books, I must say this one really grabbed me. And the calorie based menu concept is something I've never seen before. Strong work!!
Dr. Karen Nichols
Former Dean of Midwestern University's medical school. Verified Amazon review
“
I am always on the search to try out new recipes, and there are definitely some recipes here that I will be looking forward to trying out, specifically the Turkey Chili, Killer Avocado Toast, and Hot as Heck Grill Chicken. The macros look great. I appreciate his explanations and the approach he took to use his recipes within a designated total calorie plan to lose weight.
Dr. Manzur Moidunny
Weight loss physician and obesity specialist. Verified Amazon review
“
When you actually hold this in your hands, the quality blows your mind! It's absolutely gorgeous! I love this concept. Never seen before. Cardiologist, personal trainer, gourmet chef! Love this! Love the family recipes! I followed the 1800 calorie chapter and lost 57 pounds in 6 months. And it's delicious. It's not a diet at all. Super tasty and heart healthy!
Nadia
Amazon review
“
What I love about this book is that the sections are separated by the calorie count you are targeting. They are well balanced recipes and the pictures of the food are added for each recipe which makes it easy to plate appetizing plates. Large fonts make it easy to follow. I highly recommend this book.
Nula1
Amazon review
Real stories
What home cooks are saying
“
Dr. Alo's cookbook is a gamechanger. I thought I was cooking healthy and was Googling healthy recipes, but I still felt sluggish and tired. I had no energy. I gained 80 pounds during my last pregnancy, and I just couldn't get it off. I needed a better solution!
These recipes are amazing! They actually make you feel good! I have never felt better. Even before a single pound came off, I felt 1000 times better! I can't say enough about this book! [...]
My mom is a dietician and a cookbook connoisseur and she was blown away by the unique design and the beauty of it!
[...] Dr. Alo taught me not to punish myself in the gym and with food. I learned to enjoy, take days off, have diet breaks, improve my mental health and self-care. All while still losing weight, getting better definition, and improving my confidence.
With Dr. Alo's help I look nearly 20 years younger, I am stronger, I feel more confident and am happier than I have ever been (and I can actually keep up with my kids!)
Melissa Spieker
Deerfield, Illinois
*Individual results may vary. Results not typical.
“
Although I was athletic during high school and in my early 20s, my weight ballooned and my health declined in my 30s and 40s. [...] Based entirely on the Dr. Alo's advice I was able to lose 40 lbs in five months and get stronger.
His cookbook made it so easy. I was used to flavorful Indian cuisine and was a bit worried that the recipes wouldn't fit our palate. Boy was I wrong. My wife and I quickly adjusted some of the spices, but we fell in love with the foods in this recipe. Even just the ideas and concepts are brilliant. I use the 1800 calorie chapter and she follows the 1600 calorie chapter.
One gamechanger was using Fage 0% Greek yogurt instead of Mayo, butter, ghee, and heavy cream in recipes. We can even make traditional Indian dishes without the excess oils and butters, while packing in more protein!
The most important part of my journey was the confidence I now have with food. [...] If I can reverse 20 years of bad habits - you can also.
Anurag Tandon, Business Developer
Naperville, Illinois
*Individual results may vary. Results not typical.
My story
I struggled with weight loss for over 20 years
I have been overweight and sometimes obese since college. I tried almost every diet you can imagine: Atkins, South Beach, Sugarbusters, Zone, Whole 30, intermittent fasting, keto, paleo and many others. I would lose a little weight, only to gain it all back.
It was frustrating and embarrassing, because I was the weight loss doctor. If anyone should know how to lose weight, it should be me.
It took me over 20 years of researching and lecturing on weight loss to finally figure it out, and it is backed by research. You get to eat foods you enjoy and still lose weight. My patients and clients kept asking me to make it available to everyone, so I did.
*Individual results may vary. Results not typical.
Instant download
Heart 2 Heart Cookbook, digital edition
$49 one time
- ✓Full-color digital cookbook, instant download
- ✓Recipes and daily menus organized by calorie target
- ✓Calorie goal calculator and weight loss timeline
- ✓My mom's Mediterranean family recipes, made heart healthy
- ✓Bonus material, exercise routines and updated recipes
30-day money-back guarantee. Not satisfied with the recipes? Email us within 30 days for a full refund, no questions asked.
Prefer print? Get the full-color printed copy on Amazon or from the publisher, BookBaby. Bought the print version? Sign up here for updates.
Educational content only, not medical advice. Talk with your physician before changing your diet, especially if you have a medical condition or take medication. *Individual results may vary.
Meet the author
Dr. Mohammed Alo
I'm a Board Certified Cardiologist and Certified Personal Trainer, and I specialize in obesity and weight loss. I have been teaching weight loss for over 20 years, including speaking at medical conferences to teach physicians how to help their patients lose weight without fads, gimmicks or overly restrictive diets.
My strategies are evidence based and research driven. Heart 2 Heart puts them on your plate.
Credentials
- ✓Board Certified Cardiologist
- ✓Board Certified Internist
- ✓Fellow American College of Cardiology
- ✓Certified Personal Trainer
- ✓Obesity Medicine
- ✓Advanced Lipids and Lipidology
- ✓Assistant Clinical Professor of Medicine, Midwestern University and Ohio University
- ✓Medical licenses in Ohio, Indiana, Illinois and Michigan
Heart 2 Heart
Make meal planning and nutrition easy
Stop guessing what to eat. Pick your calories, open your chapter and start cooking heart healthy meals the whole family will love.
$49 one time, instant digital download. 30-day money-back guarantee. This site is not a part of the Facebook website or Meta Platforms, Inc., and is not endorsed by Facebook, Meta or Google in any way.