1800-Calorie Mediterranean Menu

Transcription

1 1800-Calorie Mediterranean Menu Mediterranean diets are rich in plant foods, such as vegetables, fruits, whole grains, and nuts and seeds, and include healthy proteins and fats. The macronutrient goals for this diet are 40-50% of total calories from carbohydrate, 30-35% of total calories from fat and 20-25% of total calories from protein. Avocado-Egg Toast BREAKFAST Calories: 369 Fat: 13 Carb: 45 Pro: 18 Sprouted whole grain English muffin 1 muffin (both halves) Scrambled eggs (1 egg + 1 egg white) 1 palm 2 eggs Clementine 1 cupped hand 1 medium Granola Yogurt Bowl Calories: 363 Fat: 3 Carb: 58 Pro: 26 Not-your-average Cereal Calories: 375 Fat: 9 Carb: 58 Pro: 16 All-bran cereal 1 fist 1 cup Non-fat milk or milk alternative 8 oz (1 cup) FOOD AMOUNT (Hand Sized) AMOUNT (measurement) Low-fat granola 1 cupped hand ½ cup Non-fat plain Greek yogurt 1 fist 1 cup Mixed berries 1 cupped hand ½ cup Blueberries 1 cupped hand ½ cup Almonds/walnuts 2 thumbs 2 tbsp

2 LUNCH Tuna-stuffed pita Calories: 505 Fat: 13 Carb: 62 Pro: 35 Light tuna (water-packed) 1 palm ½ can (4 oz) White beans ½ cupped hand ¼ cup Olive oil + lemon juice ½ thumb 1 tsp Whole wheat pita (4-inch) 1 item Lettuce 1 cupped hand ½ cup Grapes 1 cupped hand ½ cup Mix ½ can water-packed light tuna with ¼ cup white beans, 1 tsp. each olive oil & lemon juice. Serve in a 4-inch whole wheat pita with 2 leaves lettuce. Power Salad Lunch Calories: 219 Fat: 14 Carb: 20 Pro: 21 Mixed greens 2 fists 2 cups Cooked chicken breast 1 palm 4 oz Red bell pepper (sliced) 1 fist ½ medium pepper Shredded carrots ½ cupped hand ¼ cup Vinaigrette 2 thumbs 2 tbsp Clementine 1 cupped hand 1 medium clementine Combine first four ingredients and top the with vinaigrette.

3 Mediterranean Plate Calories: 592 Fat: 16 Carb: 85 Pro: 27 Whole-wheat pita bread 1 (one) 4 pita Feta cheese 1 thumb 1 tbsp Grape tomatoes 1 fist 1 cup Kalamata olives 1 thumb 6 olives Hummus 1 palm ¼ cup Spinach 2 fists 1 cup Garbanzo beans 1 palm ½ cup Lentil Soup Calories: 544 Fat: 20 Carb: 74 Pro: 17 Low-sodium lentil vegetable soup 1 cup Thin sliced whole grain bread 1 slice Pesto 1 thumb 1 tbsp Low-fat mozzarella cheese 1 thumb 1 tbsp Sun-dried tomatoes and basil 1 cupped hand ½ cup Kiwi 1 cupped hand 1 medium kiwi Dried cranberries 1 thumb 1 tbsp

4 DINNER Salmon and Vegetables Calories: 614 Fat: 26 Carb: 60 Pro: 35 Baked salmon 1 palm 4 oz Brown rice 2 cupped hands 1 cup Brussel sprouts 1 fist 1 cup Walnuts 1 thumb 1 tbsp Olive oil ½ thumb 1 ½ tsp Quinoa Bowl Calories: 657 Fat: 37 Carb: 53 Pro: 28 Extra-firm tofu 1 palm 4 oz Diced broccoli and carrots 1 fist 1 cup Olive 0il 1 thumb 1 tbsp Soy sauce 1 tsp Cooked quinoa 2 cupped hands 1 cup Peanuts 2 thumbs 2 tbsp

5 SNACKS Apple and Peanut Butter Calories: 195 Fat: 7 Carb: 29 Pro: 4 Apple 1 cupped hand 1 medium apple Peanut butter 1 thumb 1 tbsp KIND Bar Calories: 200 Fat: 13 Carb: 17 Pro: 6 KIND Bar (Fruit and Nut) 1 item Latte and Clementine Calories: 135 Fat: 0 Carb: 24 Pro: 10 Non-fat latte 12 oz Clementine 1 cupped hand 1 item Dried Apricots and Walnuts Calories: 206 Fat: 10 Carb: 26 Pro: 3 Dried apricots 1 cupped hand 8 Walnuts 2 thumbs 8 CL HO-REV.2