Welcome to day 1 of your Mediterranean diet plan!
Daily calorie total: 1,469
Percent of daily calories from fat: 15%
Percent of daily calories from saturated fat: 2%
Percent of daily calories from carbohydrates: 64%
Percent of daily calories from protein: 22%
On to the diet plan!
Breakfast On Day 1 Of Mediterranean Diet Plan?
Fluffy Pancakes
Serving size: 5 servings (each serving = 4 small pancakes)
Preparation:
- Combine 1 1/2 cups low-fat yogurt in a bowl (flavor of your own choice)
- Add 1 large egg to it
- Add 1 cup whole-wheat or buckwheat pancake mix
- Add 3/4 cup fat-free milk
- Serve with 2 tablespoons light maple syrup, 1 cup fat-free milk, and 1 cup fresh strawberries
Lunch On Day 1 Of Mediterranean Diet Plan
Chickpea Salad
Preparation:
- In a bowl, combine 7 1/2 ounces (half a 15-ounce can) canned chickpeas
- Rinse chickpeas in a colander for 2 minutes to remove excess sodium and drain well
- Save other half for Tuesday’s snack
- Add the following:
o 2 teaspoons olive oil
o 1/4 cup chopped white onion
o 1/4 cup chopped green pepper
o 1 tablespoon sliced black olives
o 1/4 teaspoon ground black pepper
o 1 1/2 tablespoons white vinegar
- Mix all the ingredients thoroughly
- Serve THIS mixture over 2 cups romaine lettuce leaves
Snack For Day 1 Of Mediterranean Diet Plan
Crackers and Dip
Preparation:
- Spread 1 Wasacrispbread cracker with 2 tablespoons hummus
- Serve with 1 fresh plum
Dinner For Day 1 Of Mediterranean Diet Plan
Chicken Kabobs
Preparation:
- 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
Onto Day 2 (Tuesday) now…
By : Natural Health News
