Welcome to day 5 of your Mediterranean diet plan!
Daily calorie total: 1,579
Percent of daily calories from fat: 20%
Percent of daily calories from saturated fat: 2.3%
Percent of daily calories from carbohydrates: 55%
Percent of daily calories from protein: 20%
On to the diet plan!
Breakfast On Day 5 Of Mediterranean Diet Plan
Creamy and Crunchy Yogurt
Preparation:
- Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high-fiber cereal
- You can choose 100 calories of any cereal
- Top with 3 tablespoons chopped walnuts.
Lunch On Day 5 Of Mediterranean Diet Plan
Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce
Preparation:
- Mix together 1/2 cup plain light yogurt with 1/2 finely chopped cucumber
- Add 1/2 minced garlic clove and a shake of salt and pepper if desired
- Spread half of yogurt sauce on one 6 1/2-inch whole-wheat pita
- Fill with 5 halved grape tomatoes and 1 cup string beans
- Serve with 1 cup (about 23) fresh cherries
Snack For Day 5 Of Mediterranean Diet Plan
Crackers with Sweet Creamy Spread
Preparation:
- 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 of your choice)
Dinner For Day 5of Mediterranean Diet Plan
Mediterranean Sweet and Sour Chicken
Preparation:
- Take a nonstick 12-inch skillet
- Heat oil over medium-high heat until very hot
- Add chicken and sprinkle it with salt
- Cook for about 17 to 20 minutes or until chicken is browned and juices run clear when thickest part of thigh is pierced with tip of knife
- Turn chicken over once
- Transfer chicken to plate
- Add garlic to skillet and cook for 30 seconds while consistently stirring
- Meanwhile, in cup, with wire whisk, mix broth, vinegar, cornstarch, and sugar
- Stir broth mixture and add to skillet
- Heat it to boiling
- Boil for about 1 minute while stirring until browned bits are loosened from bottom of skillet and sauce thickens slightly
- Stir in figs and olives
- Return chicken with any juices to skillet and heat through
- To serve, arrange arugula on 4 dinner plates
- Lay chicken mixture over arugula
Onto Day 6(Saturday) now…
By : Natural Health News
