Mediterranean Meal Plan: Week 1 - Good Housekeeping
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Saturday's Menu:Breakfast Peanut Butter on Bagel and Chocolate MilkSpread 1 tablespoon peanut butter on 1 ounce whole-wheat bagel (half a 170-calorie bagel). Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes.Lunch Pizza and SaladHave 1 slice of large, thin-crust cheese pizza (choose vegetable toppings such as mushrooms, peppers, or onions) with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For dessert, have 1 scoop of your favorite ice cream in a plain cone.Snack Pineapple SmoothieCombine 1/2 fresh orange, 1/2 cup pineapple chunks, fresh or canned and drained, with 6 ounces light yogurt. Blend in a food processor or blender, dropping in ice cubes until you achieve desired consistency. Serve immediately.Dinner Greek RestaurantAt your favorite Greek restaurant, order lamb souvlaki. Have a bar-of-soap-size amount of lamb (or chicken if you prefer) and a baseball-size amount of couscous or rice. Go ahead and eat all of the vegetables that come with your order, and if there is a salad, top it with 1 tablespoon of dressing. Package up the remaining lamb and rice or couscous for Sunday's lunch. Serve with 1/2 glass (2 ounces) of wine.Daily calorie total: 1,561Fat: 51 gPercent of daily calories from fat: 29%Saturated fat: 15 gPercent of daily calories from saturated fat: 8.6%Carbohydrate: 215 gPercent of daily calories from carbohydrates: 53%Fiber: 19 gProtein: 62 gPercent of daily calories from protein: 15%Cholesterol: 93 mgCalcium: 1,169 mgSodium: 1,500 mgStill hungry? Check out these low-cal snacks!Next: Sunday's Menu
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