Mediterranean Diet - 7 day Mediterranean Diet Meal Plan
Mediterranean Diet Meal Plan .The Mediterranean diet is especially popular for good
reason at Enjoy, because the typical dishes of the Mediterranean diet include culinary
highlights such as pasta, pizza, delicious salads, fine fish or tender lamb. And
also valuable olive oil naturally belongs in the Mediterranean diet to! In
short, the Mediterranean diet tastes gluttons really well and makes it even
more slender. Refrain must reach the Mediterranean diet to nothing. And the
best in the Mediterranean diet: The composition of the Mediterranean diet meets
the recommendations from nutrition experts is balanced and therefore really
healthy.
Substitutions
You
may switch ingredients in these recipes if they contain foods you dislike —
just be sure you substitute foods with a similar calorie count (USDA National Nutrient Database for Standard Reference).
For example, if you don't like fish, you may substitute the same number of
calories' worth of chicken; if you abhor tomatoes, you may substitute green
beans. If you prefer peaches on cereal instead of strawberries, peaches are
peachy with us.
Drinks
The
following calorie-free drinks are allowed anytime: water, flavored seltzer,
diet iced tea (lemon wedge is fine) or diet soda.
A Note About Coffee
and Tea
Try
not to exceed three cups of (regular, caffeinated) coffee a day or four cups of
(regular, caffeinated) tea. Less is even better. You don't have to limit
decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16
calories, and each little prepackaged container of cream is 21 calories. Try
switching to 1 percent milk for just 12 calories per fluid ounce (about 2
tablespoons) and limit sugar to about 2 teaspoons daily.
MONDAY'S Mediterranean Diet Meal MENU
Breakfast: Fluffy Pancakes
In a bowl, combine 1 1/2 cups low-fat yogurt (any flavor), 1
large egg, 1 cup whole-wheat or buckwheat pancake mix, and 3/4 cup fat-free
milk. This recipe make 5 servings (each serving is 4 small pancakes). Have 1
serving now and pack away 4 individual servings in the freezer for upcoming
meals. Serve with 2 tablespoons light maple syrup, 1 cup fat-free milk, and 1
cup fresh strawberries.
Lunch: Chickpea Salad
In a bowl, combine 7 1/2 ounces (half a 15-ounce can) canned
chickpeas (rinse in a colander for 2 minutes to remove excess sodium and drain
well; save other half for Tuesday's snack), 2 teaspoons olive oil, 1/4 cup
chopped white onion, 1/4 cup chopped green pepper (save the rest of the onion
and pepper for dinner), 1 tablespoon sliced black olives, 1/4 teaspoon ground
black pepper, and 1 1/2 tablespoons white vinegar. Mix thoroughly. Serve
mixture over 2 cups romaine lettuce leaves.
Snack: Crackers and Dip
Spread 1 Wasa crispbread cracker with 2 tablespoons hummus.
Serve with 1 fresh plum.
Dinner: Chicken Kabobs
Slice 4 ounces raw chicken breast into small chunks to skewer on
a kabob stick. Marinate at least 30 minutes to overnight in 1/4 cup fat-free
Italian dressing. Slice remainder of white onion and green pepper from lunch
into chunks; set out 10 grape tomatoes. Alternate pieces of marinated chicken,
onion, pepper, and cherry tomatoes on skewers and grill. Serve with one 6-inch
whole-wheat pita pocket, toasted over the grill. Spread pita with 2 tablespoons
hummus. Finish with 1 cup fat-free milk mixed with 1 tablespoon strawberry
drink mix. For added refreshment, freeze the flavored milk into a Popsicle mold
the night before and enjoy this as a healthy dessert! Make 3 Popsicles and save
the remainder for Tuesday's and Sunday's desserts.
Daily calorie total: 1,469
Fat: 25 g
Percent of daily calories from fat: 15%
Saturated fat: 4 g
Percent of daily calories from saturated fat: 2%
Carbohydrate: 209 g
Percent of daily calories from carbohydrates: 64%
Fiber: 35 g
Protein: 81 g
Percent of daily calories from protein: 22%
Cholesterol: 120 mg
Calcium: 1,150 mg
Sodium: 3,005 mg
TUESDAY'S Mediterranean Diet Meal MENU
Breakfast: Yogurt Granola Parfait
In a clear, wide-mouth glass, layer 6 ounces light
fruit-flavored yogurt with 1 cup raspberries and 2 tablespoons lowfat granola.
Begin with a third of the yogurt, a third of the fruit and then a third of the
granola. Continue until all ingredients are layered.
Lunch: Vegetable Pot Pie
Heat 1 Amy's Vegetable Pot Pie or 1 Swanson's Chicken Pot Pie
according to package directions. Serve with 10 grape tomatoes.
Snack: Chickpea Spread
Make this spread in advance and bring it along to work. Recipe
makes 2 servings. Have half the recipe today and save the rest for Wednesday's
snack. Use remaining chickpeas from Monday's lunch (half a 15-ounce can). Mash
the chickpeas lightly in a bowl with a fork. Mix in 2 teaspoons olive oil, 1
clove minced garlic, 1 tablespoon lemon juice, and 1/4 teaspoon salt. If
desired, add 1/4 teaspoon ground cumin. Mash all ingredients together
thoroughly or, if a smoother spread is desired, use a food processor to blend
the ingredients. Bring along 1 cup broccoli flowerets and 1 sliced red, orange,
or yellow pepper for dipping.
Dinner: Tomato and Mozzarella Sandwich
Slice a 6-inch French baguette roll (3-inch diameter) in half
lengthwise. Sprinkle the halves with 1/3 cup 33% reduced-fat shredded
mozzarella cheese and bake in toaster oven at 250 degrees for 4 to 6 minutes,
until cheese is just beginning to melt. Meanwhile, slice 2 large red tomatoes
in 1/2-inch slices. Remove baguette from toaster oven, sprinkle with a little
dried basil and dried oregano if desired. Top with tomato slices. For dessert,
serve 1 frozen strawberry milk Popsicle left over from Monday's dinner (8
ounces fat-free milk mixed with 1 tablespoon strawberry drink mix, then
frozen).
Daily calorie total: 1,548
Fat: 41 g
Percent of daily calories from fat: 23%
Saturated fat: 18 g
Percent of daily calories from saturated fat: 10%
Carbohydrate: 246 g
Percent of daily calories from carbohydrates: 62%
Fiber: 26 g
Protein: 58 g
Percent of daily calories from protein: 15%
Cholesterol: 71 mg
Calcium: 991 mg
WEDNESDAY'S Mediterranean Diet MENU
Make half the recipe. To save on cholesterol, use 2
whole eggs and 4 egg whites or 1/2 cup egg substitute. Your taste buds won't
know the difference! Serve half of the frittata now and refrigerate the rest
for Thursday dinner. Serve with 1 cup fat-free milk.
Lunch:
Turkey and Artichoke Sandwich
Spread 2 slices of whole-wheat bread with 1 tablespoon
light mayonnaise and stuff with 4 to 6 artichoke hearts, 1/3 cup shredded 33%
reduced-fat mozzarella cheese, and 3 ounces sliced turkey breast. Serve with 15
baby carrots and 1 cup green or red grapes.
Snack: Chickpea
Spread
Use remaining chickpea spread from Tuesday's snack.
Bring along 1 sliced cucumber to dip.
Dinner: Mediterranean
Grilled Sea Bass
Make half of recipe and reserve half of that for
Thursday lunch. Increase your vegetable intake by serving half a bag of baby
arugula leaves with this meal (save the other half for Thursday). Serve with 1
ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons
trans-fat-free light margarine. For dessert, have 1 frozen fruit juice bar
(limit 80 calories for the bar).
Daily
calorie total: 1,543
Fat:
50 g
Percent
of daily calories from fat: 29%
Saturated
fat: 14g
Percent
of daily calories from saturated fat: 8.4%
Carbohydrate:
169 g
Percent
of daily calories from carbohydrates: 43%
Fiber:
24 g
Protein:
110 g
Percent
of daily calories from protein: 28%
Cholesterol:
599 mg
Calcium:
958 mg
Sodium:
3,507 mg
THURSDAY'S Mediterranean Diet
MENU
Breakfast:
Fluffy Pancakes and Fresh Raspberries
Serve fluffy pancakes from Monday's breakfast with 2
tablespoons light maple syrup, 1 1/2 cups raspberries, and 1 cup fat-free milk.
Lunch:
Mediterranean Grilled Sea Bass
Serve remaining sea bass from Wednesday's dinner over
rest of baby arugula leaves.
Snack:
Vegetables and Sweet Sour Cream Dip
Mix 1/2 cup fat-free sour cream with 1 tablespoon
light maple syrup and 1/4 teaspoon vanilla extract. (One 8-ounce fat-free sour
cream will take you through Thursday's and Friday's snack.) Dip 10 grape
tomatoes and 1 cup fresh string beans in this sweet, creamy dip.
Dinner:
Frittata and Baklava
Have rest of frittata from Wednesday's breakfast.
Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic
vinegar, and 1 cup fat-free milk. Have 1 slice of whole-wheat toast topped with
2 teaspoons light trans-fat-free margarine. For dessert, have one 2-inch-square
piece of baklava, a traditional Greek pastry with flaky fillo dough and
walnuts. Athens Brand Frozen Baklava Pastry is available in many groceries
nationwide. It's a great choice since the portions are tiny, and no baking or
heating is required. (Have 2 squares if choosing Athens brand.)
Daily
calorie total: 1,532
Fat:
56 g
Percent
of daily calories from fat: 33%
Saturated
fat: 18.8 g
Percent
of daily calories from saturated fat: 11%
Carbohydrate:
153 g
Percent
of daily calories from carbohydrates: 40%
Fiber:
29 g
Protein:
98 g
Percent
of daily calories from protein: 26%
Cholesterol:
600 mg
Calcium:
1,288 mg
Sodium:
2,700 mg
FRIDAY'S
Mediterranean Diet MENU
Breakfast:
Creamy and Crunchy Yogurt
Serve 6 ounces light yogurt, any flavor, in a bowl
topped with 1 cup high-fiber cereal such as Kashi Good Friends. You can choose
100 calories of any cereal, such as 1 cup Cheerios or a heaping 1/2 cup of
Raisin Bran. Top with 3 tablespoons chopped walnuts.
Lunch:
Vegetarian Pita Sandwich with Greek Cucumber Yogurt
Sauce
Mix together 1/2 cup plain light yogurt with 1/2
finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and
pepper if desired. Spread half of yogurt sauce (save remaining sauce for later
use) on one 6 1/2-inch whole-wheat pita and fill with 5 halved grape tomatoes
and 1 cup string beans. Serve with 1 cup (about 23) fresh cherries.
Snack:
Crackers with Sweet Creamy Spread
Mix remaining 1/2 cup fat-free sour cream (from
Thursday's snack) with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla
extract. Spread between 6 squares (2 1/2 inches) graham crackers, any flavor.
Dinner: Mediterranean Sweet
and Sour Chicken
Make one fourth of the recipe. Serve with 1/2 cup
cooked brown rice topped with 2 teaspoons light trans-fat-free margarine. Enjoy
4 ounces of wine with dinner.
Daily
calorie total: 1,579
Fat:
36 g
Percent
of daily calories from fat: 20%
Saturated
fat: 4 g
Percent
of daily calories from saturated fat: 2.3%
Carbohydrate:
226 g
Percent
of daily calories from carbohydrates: 55%
Fiber:
24 g
Protein:
80 g
Percent
of daily calories from protein: 20%
Cholesterol:
169 mg
Calcium:
709 mg
Sodium:
1,786 mg
SATURDAY'S
Mediterranean Diet MENU
Breakfast:
Peanut Butter on Bagel and Chocolate Milk
Spread 1 tablespoon peanut butter on 1 ounce
whole-wheat bagel (half a 170-calorie bagel). Serve with 1 cup fat-free milk
mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes.
Lunch:
Pizza and Salad
Have 1 slice of large, thin-crust cheese pizza (choose
vegetable toppings such as mushrooms, peppers, or onions) with a green salad
(at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For
dessert, have 1 scoop of your favorite ice cream in a plain cone.
Snack:
Pineapple Smoothie
Combine 1/2 fresh orange, 1/2 cup pineapple chunks,
fresh or canned and drained, with 6 ounces light yogurt. Blend in a food
processor or blender, dropping in ice cubes until you achieve desired
consistency. Serve immediately.
Dinner:
Greek Restaurant
At your favorite Greek restaurant, order lamb
souvlaki. Have a bar-of-soap-size amount of lamb (or chicken if you prefer) and
a baseball-size amount of couscous or rice. Go ahead and eat all of the
vegetables that come with your order, and if there is a salad, top it with 1
tablespoon of dressing. Package up the remaining lamb and rice or couscous for
Sunday's lunch. Serve with 1/2 glass (2 ounces) of wine.
Daily
calorie total: 1,561
Fat:
51 g
Percent
of daily calories from fat: 29%
Saturated
fat: 15 g
Percent
of daily calories from saturated fat: 8.6%
Carbohydrate:
215 g
Percent
of daily calories from carbohydrates: 53%
Fiber:
19 g
Protein:
62 g
Percent
of daily calories from protein: 15%
Cholesterol:
93 mg
Calcium:
1,169 mg
Sodium:
1,500 mg
SUNDAY'S Mediterranean Diet
MENU
Breakfast:
Pita with Ricotta Spread and Raisins
Fill a 6 1/2-inch whole-wheat pita with 1/3 cup fat-free
ricotta cheese mixed with 1 tablespoon each peanut butter and honey. Sprinkle 1
tablespoon raisins in the pita mixture.
Lunch:
Souvlaki Lamb and Rice
Serve remaining lamb (4 ounces or bar-of-soap-size)
and rice or couscous (1/2 cup or baseball-size) from Saturday's dinner. Serve
over 2 cups baby spinach greens or 1 cup cooked spinach.
Snack:
Smoothie
Have 1 Yoplait Nouriche smoothie.
Dinner:
Basil Shrimp Summer Salad
Marinate 12 medium-size or 9 large-size shrimp (3
ounces) in a basil marinade for at least 30 minutes or overnight. To make basil
marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1
tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried
basil. Grill shrimp until cooked through. Top 2 cups of romaine lettuce with
the shrimp and mix well into greens for added flavor. Serve with 1 cup
blueberries. For dessert serve 1 frozen strawberry milk Popsicle from Monday's
dinner.
Daily
calorie total: 1,574
Fat:
39 g
Percent
of daily calories from fat: 21%
Saturated
fat: 9 g
Percent
of daily calories from saturated fat: 5.1%
Carbohydrate:
228 g
Percent
of daily calories from carbohydrates: 57%
Fiber:
32 g
Protein:
86 g
Percent
of daily calories from protein: 22%
Cholesterol:
199 mg
Calcium:
1,311 mg
Sodium:
1,433 mg
COMMENTS