Mediterranean Diet Made Easy : A 3-day Menu Plan

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Mediterranean Diet Made Easy
Studies show a Mediterranean diet is one of your best defenses against heart disease and other health problems. This easy guide, created by Erika Deshmukh, MS, RD, and Deb Lucus, M.S., R.D., CDE, with Sutter Medical Foundation, gives you simple building blocks for incorporating Mediterranean staples into your everyday life.



A 3-day sample menu plan to fit your busy schedule:

DAY 1

Breakfast : Oatmeal with fresh berries

Snack : 6 oz Greek yogurt, strawberries and a handful of almonds

Lunch : Turkey, avocado, tomato, skim-mozzarella and arugula sandwich on whole grain pita

Snack : Carrots and broccolini with 2 Tbsp hummus

Dinner : Grilled salmon with fresh herbs, sautéed spinach in light olive oil and tabbouleh salad  (bulgur wheat, parsley salad)

Snack: Watermelon cubes

DAY 2

Breakfast :Greek yogurt with fresh berries (tsp of sweetener optional)

Snack : Apple, persimmon or melon cubes

Lunch : White fish grilled with rosemary and olive oil with quinoa and baked kale

Snack : Handful cashews and ¼ cup grapes

Dinner : Chicken kabobs and sautéed spinach with side salad in balsamic vinaigrette

Snack: Strawberries with light cream and balsamic

DAY 3

Breakfast :Whole grain toast, 1 oz turkey, ¼ avocado

Snack : 1 medium orange or apple

Lunch : Pasta with marinara and vegetables with Greek salad

Snack :1 oz peanuts and string cheese (skim-milk)

Dinner : Chickpea soup, couscous, grilled asparagus, and arugula salad

Snack: 3 crackers and one glass (5 oz) of red wine

STOCKING YOUR KITCHEN A Mediterranean Shopping List

Fresh, Local and Seasonal Fruits

 Carrots  Apples  Bananas  Berries (blueberries, raspberries, strawberries)  Papaya  Melons  Pomegranate

Fresh, Local and Seasonal Vegetables 
 Dark green leafy vegetables: kale, spinach, chard  Red and yellow peppers  Yams  Peas  Mushrooms (fresh preferred but canned low-sodium and frozen also okay)

Nuts and seeds
 Walnuts  Peanuts  Almonds  Cashews  Tahini  Nut butters (fresh ground without hydrogenated oils and sugar added)

Beans
 White beans  Black beans  Pinto beans  Lentils  Hummus

Protein
 Chicken  Cod  Eggs  Mackerel  Salmon  Scallops  Shrimp  Tilapia  Turkey  Water-packed tuna  Avoid deep fried fish, red meat, sausage and bacon

Whole Grains
 Couscous  Bulgur  Brown or basmati rice  Quinoa  Whole grain pita bread or pasta  Oatmeal

Dairy
 Non-fat or low-fat milk  Yogurt and cheese

Wine
No more than 5 oz red wine for women (and men >65) and 10 oz for men per day

Oils 
 Olive is preferred for monounsaturated fat  Canola, avocado, and grape seed are alternatives  Avoid butter, lard, and tropical oils

Herbs 
 Garlic  Oregano  Mint  Cilantro  Parsley  Basil  Cumin

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