Mediterranean Diet Plan– Monday’s Menu

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)


  •     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


  •     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


  •     Spread 1 Wasacrispbread cracker with 2 tablespoons hummus
  •     Serve with 1 fresh plum

Dinner For Day 1 Of Mediterranean Diet Plan

Chicken Kabobs


  •     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

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