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Title : Weight Loss For Women: Mediterranean Diet Meal Plan: Week 1 - Catherine's Blog
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Weight Loss For Women: Mediterranean Diet Meal Plan: Week 1 - Catherine's Blog

Mediterranean Diet Meal Plan: Week 1

With this heart-healthy plan, Good Housekeeping brings the Mediterranean to you with heaps of fruits and vegetables, fish, poultry, lamb, olive oil, grains, dairy � and a little wine.

Take advantage of the season's plentiful produce and enjoy this diet rich in antioxidants and unsaturated fats. You can even fire up the grill for several of these tasty dishes. Get going and celebrate summer Mediterranean style!

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 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

Still hungry? Check out these low-cal snacks!

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

Still hungry? Check out these low-cal snacks!

WEDNESDAY'S MENU

Breakfast: GH Exclusive Recipe: 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: GH Exclusive Recipe: 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

Still hungry? Check out these low-cal snacks!

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

Still hungry? Check out these low-cal snacks!

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: GH Exclusive Recipe: 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

Still hungry? Check out these low-cal snacks!

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

Still hungry? Check out these low-cal snacks!

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

Still hungry? Check out these low-cal snacks!

Source & Credit By :
http://www.goodhousekeeping.com/health/diet-nutrition/advice/a15255/mediterranean-meal-plan-w1/

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