Mediterranean Diet Meal Plan Week 1

Monday’s 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.

After dinner, make the chickpea spread for Tuesday’s snack.

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 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
Sodium: 2,487 mg

Wednesday’s Menu:

Breakfast: Chive and Goat Cheese Frittata

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 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 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 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 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

Source: Good Housekeeping



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