Mediterranean Diet Plan – Friday’s Menu

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


  •     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


  •     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


  •     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


  •     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

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