Mediterranean Diet Plan – Wednesday’s Menu

Welcome to day 3 of your Mediterranean diet plan!

Daily calorie total: 1,543

Percent of daily calories from fat: 29%

Percent of daily calories from saturated fat: 8.4%

Percent of daily calories from carbohydrates: 43%

Percent of daily calories from protein: 28%

On to the diet plan!

Breakfast On Day 3 Of Mediterranean Diet Plan

Chive and Goat Cheese Frittata


  •     Make half the recipe
  •     To save on cholesterol, use 2 whole eggs and 4 egg whites or 1/2 cup egg substitute
  •     Serve with 1 cup fat-free milk

Lunch On Day 3 Of Mediterranean Diet Plan

Turkey and Artichoke Sandwich


  •     Spread 2 slices of whole-wheat bread with 1 tablespoon light mayonnaise
  •     Stuff with 4 to 6 artichoke hearts
  •     Add 1/3 cup shredded 33% reduced-fat mozzarella cheese
  •     Add 3 ounces sliced turkey breast
  •     Serve with 15 baby carrots and 1 cup green or red grapes

Snack For Day 3 Of Mediterranean Diet Plan

Chickpea Spread


  •     Make this spread at home and you can easily bring it to work
  •     Mash the chickpeas lightly in a bowl with a fork
  •     Mix the following in it:
    o    2 teaspoons olive oil
    o    1 clove minced garlic
    o    1 tablespoon lemon juice
    o    1/4 teaspoon salt
    o    1/4 teaspoon ground cumin (if desired)
    o    Mash all ingredients together thoroughly
    o    Use a food processor to blend all ingredients nicely if you want a really smooth spread
    o    Bring along 1 cup broccoli flowerets and 1 sliced red, orange, or yellow pepper for dipping

Dinner For Day 3 Of Mediterranean Diet Plan

Mediterranean Grilled Sea Bass (Recipe taken from


  •     Prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat
  •     Meanwhile, from 1 lemon, grate 1 tablespoon peel and squeeze 2 tablespoons juice. Cut half of remaining lemon into slices, other half into wedges. In small bowl, stir lemon juice and peel, oil, chopped oregano, coriander, and 1/4 teaspoon salt
  •     Rinse fish and pat dry with paper towels. Make 3 slashes in both sides of each fish. Sprinkle inside and out with pepper and remaining 1 teaspoon salt. Place lemon slices and oregano sprigs inside fish cavities. Place fish in 13″ by 9″ glass baking dish. Rub half of oil mixture over outsides of fish; reserve remaining oil mixture to drizzle over cooked fish. Let stand at room temperature 15 minutes
  •     Lightly grease grill rack; place fish on hot rack. Cover grill and cook fish 12 to 14 minutes or until fish just turns opaque throughout and thickest part flakes easily when tested with a fork, turning fish over once
  •     To serve, place fish on cutting board. Working with 1 fish at a time, with knife, cut along backbone from head to tail. Slide wide metal spatula or cake server under front section of top fillet and lift off from backbone; transfer to platter. Gently pull out backbone and rib bones from bottom fillet and discard. Transfer bottom fillet to platter. Repeat with second fish. Drizzle fillets with the remaining oil mixture. Serve with lemon wedges
  •     Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal
  •     Serve with 1 ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans-fat-free light margarine
  •     For dessert, have 1 frozen fruit juice bar

Onto Day 4(Thursday) now…

By : Natural Health News

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