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The Mediterranean Way of Eating Breakfast: Quick and Healthy Breakfast Ideas Snacking: Pregnancy: Natural Health During Pregnancy Prevention: The Legume That Lowers Cholesterol Healthy Holiday Recipes:
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Browse > Home / Nutrition /The Mediterranean Way Meal Plan THE MEDITERRANEAN WAY MEAL PLAN One very important word. Don’t get locked into this. It’s okay if you don’t follow it to a tee. Make it fit your lifestyle. For instance, if you know you will be going out to eat at night and want to sample all the wonderful things in front of you without one ounce of guilt, then cut back for the rest of the day. MEAL PLANS Alrighty, after digesting all of that let’s look at some sample, yes again I say sample meal plans just so you can get an idea of what this all looks like put together…. With snacks even!! If your goal is not to lose weight or reduce your body fat %, you may add 1-2 more servings of starchy carbs to your eating. Try to make them whole grains, fruits or starchy veggies if possible.
SAMPLE MENU 1 BREAKFAST CHOICES MONDAY Oatmeal topped with 2 tsp walnuts, and milk TUESDAY 1 cup whole grain cereal, 1 cup lowfat milk WEDNESDAY Yogurt and berry parfait with 1 TBl. Nuts & 1Tlb. granola THURSDAY Oatmeal topped with 1/2 banana and milk FRIDAY Scrambled eggs,1/2 zucchini muffin SATURDAY Breakfast burrito SUNDAY Crepes with cream cheese and blackberry jam
SNACKS 1 MID MORNING, 1 MID AFTERNOON Apple, string cheese Veggie sticks with ranchh 1/2 cup yogurt, with 1/3 cup blueberries Sliced cucumbers with string cheese String cheese with carrot sticks 1/3 cup grapes, 6 almonds Apple with peanut butter 11/2 oz. deli turkey, carrot sticks 1 hard boiled egg, 1/2 cup sl. Tomatoes
LUNCH MONDAY Open face tuna sandwich, tossed greens, sliced tomatoes or cucumbers TUESDAY Santa Fe chicken salad with black beans WEDNESDAY Chili with kidney and black beans, tossed green salad,12 tortilla chips THURSDAY Chopped Italian salad with lettuce, cucumber, tomato, cheese, turkey FRIDAY Turkey veggie lettuce wrap, grapes SATURDAY Tuna salad on bed of mixed greens, 1/2 whole grain bun SUNDAY Snack plate with lunch meat, cheese, sliced apples, cucumbers, carrot sticks
DINNER MONDAY Baked lemon garlic chicken, Waldorf salad TUESDAY Spaghetti with mixed green salad, 1 slice garlic bread WEDNESDAY Ratatouille with 1 sliced whole grain garlic bread THURSDAY Chicken tostada with refried beans, chopped lettuce, tomatoes and guacamole FRIDAY Grilled fish, sautéed zucchini with onions and garlic, pasta SATURDAY Open face ground beef or turkey burger with trimmings SUNDAY Pork loin with green bean and tomato salad, 1/2 cup mashed potatoes and gravy
DESSERT CHOOSE ONE 1cup popcorn 1/2 cup frozen yogurt/ 1 TBl. Berries Your choice… 200 cal 2 small cookies Mini Snickers bar Small Brownie 1/2 cup ice cream
So, there you have what a sample week looks like. Just take a few minutes to see how the food lays out, and to get a general idea of the fact that we eat a lot of veggies and fruit, include nuts, protein in the way fish, chicken, some pork and beef, beans and legumes, some dairy and a few whole grains.
Get started today! Contact us. The information contained on Alive, fit & Free is not meant to diagnose, prescribe, or replace medical care, but only for educational and informational purposes only. Please consult your health care provider before implementing any of the suggestions contained herein. Alive, Fit & Free, and it's contributing authors are not responsible for any adverse effects or consequences resulting from the use of any of the information or suggestions presented on this site.
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