The Mediterranean Diet Meal Plan : Week One

 

A Mediterranean Diet Meal Plan

Despite its name, this diet is not typical of all Mediterranean cuisine. In Northern Italy, for instance, lard and butter are commonly used in cooking, and olive oil is reserved for dressing salads and cooked vegetables.[6] In both North Africa and the Middle East, sheep's tail fat and rendered butter (samna) are the traditional staple fats.

The Basics

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. 

Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
Grain Products: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta. 

Milk and Alternatives: Mediterranean Diet provides 1-3 servings of low fat dairy products per day  

Meat and Alternatives: Mediterranean Diet provides 1-2 servings of poultry, fish and shellfish per day  

Eat in Moderation: Poultry, eggs, cheese and yogurt. 

Foods To Eat

Vegetables: as mentioned above

Fruits: as mentioned above

Whole Grains: as mentioned above

Nuts and Seeds: Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.

Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

Tubers: Potatoes, sweet potatoes, turnips, yams, etc.

Fish and Seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

Poultry: Chicken, duck, turkey and more.

Eggs: Chicken, quail and duck eggs.

Dairy: Cheese, yogurt, Greek yogurt, etc.

Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

Foods To avoid

Added sugar: Soda, candies, ice cream, table sugar and many others.

Refined grains: White bread, pasta made with refined wheat, etc.

Trans fats: Found in margarine and various processed foods.

Refined Oils: Soybean oil, canola oil, cottonseed oil and others.

Processed meat: Processed sausages, hot dogs, etc.

Highly processed foods: Everything labelled “low-fat” or “diet” or looks like it was made in a factory.

A note about coffee and tea: Try not to drink more than three cups of (regular, caffeinated) coffee a day or four cups of (regular caffeine) tea. Less is better. You should not limit decaffeinated coffee or tea. Note that each tablespoon 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. 

Drinks

Water should be your go-to beverage on a Mediterranean diet.

-This diet also includes moderate amounts of red wine, around 1 glass per day.
However, this is entirely optional and the wine should be avoided by those who can’t control their consumption issues.

Let's get started!                 

You can change the ingredients in these recipes if they contain foods you do not like - just replace the food with similar number of calories (USDA National Nutrient Database for Standard Reference). For example, if you do not like fish, you can substitute the same number of calories worth of chicken; if you hate tomatoes, you can substitute green beans. If you prefer peaches cereal instead of strawberries, peaches are peachy with us.

 

Monday

• 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 .

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

• 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

• 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 

• Breakfast
  • luffy 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

• 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
• Snack
• 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
• Dinner
• Mediterranean Sweet and Sour Chicken : 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.

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

• 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

• 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