daily sample meal plan for mediterranean diet
 

This is from my Ultra meal diet book

breakfast: 1 serving medical food mixed with water

snack: 1 pear and 8 walnut halves

lunch: 1 c. black bean soup
1/2 sandwich: 3oz roast turkey breast on 1 slice whole grain bread w/ 1tsp canola mayo, lettuce and tomato
1c fresh blueberries
6oz plain yogurt, nonfat or lowfat

snack: 1 serving medical food mixed with water

dinner: 3 oz broiled salmon
1/2 c. steamed spinach topped with garlic sauteed with 1 tsp olive oil
1 small baked sweet potato
tossed salad: 1-2 c. mixed greens, 1/2 c green soy beans, 1/4 c. raw broccoli and cauliflower, 1/2 stalk diced celery, 1/2 med. tomato, 1/8 avocado with 1 tsp basic salad dressing (there is a recipe for this too)

snack: vegetable salsa dip: 1/3 c salsa w/ one whole cucumber, 1/2 c raw green beans and sliced red peppers each.


or:

breakfast: veg omlet w/ 2 whole eggs or 1 whole egg and 3 egg whites, 1/2 c chopped spinach, 2tbsp sliced mushrooms;spray pan w/ olive oil or 1/4 tsp oil.

snack: medical food

lunch:large tossed salad 2 c mixed greens, 2oz white tuna, 1.2 c. each garbanzo or kidney beans, raw broccoli,cauliflower, 1/4 c cucumbe slices, 1/2 med tomato and 1 tbsp basic salad dressing
3 approved crackers w/ 1 tbsp almond butter
1 med peach or 1 whole grapefruit

snack: medical food

dinner: 3/4 c split pea soup
chicken stir fry ( i posted this recipe earlier)
1/2 c baked acorn squash sprinkled with cinnamon

snack: peach/apricot frothy topped w/ 4 oz plain yogurt (there is a recipe for this too)

Very interesting and healthy meal plan. Thanks for sharing this kbrown8. http://www.dietforums.com/images/smilies/wink.png

large tossed salad 2 c mixed greens, 2oz white tuna, 1.2 c. each garbanzo or kidney beans, raw broccoli,cauliflower, 1/4 c cucumbe slices, 1/2 med tomato and 1 tbsp basic salad dressing This one is easy. I'll try this tomorrow. I think I'll steam the broccoli and cauliflower though.

Hmm.. I haven't tried garbanzo on salad before. Maybe I'll try this recipe as well. I'll make my own dressing though. I'll use one of the low calorie dressings posted on the Recipes Section