Feburary Mediterranean Diet Menu


• Tomato Scrambled Eggs

Have 2 eggs, scrambled with about 3 halved cherry tomatoes in 1 teaspoon olive oil. (Try omega-3-enriched eggs if you can find them.) Enjoy with half a whole-wheat pita (entire pita no more than 120 calories), toasted, and one quarter of a medium cantaloupe.


• Fish Salad with Pita Chips

Slice remaining half of breakfast pita into small triangles. Brush with 1 teaspoon olive oil and sprinkle with pepper and a pinch of oregano. Toast until crispy. Meanwhile toss 2 cups mixed greens with 2 teaspoons dressing of your choice. Top with Friday’s leftover fish fillet, cut into bite-size pieces, and the pita wedges.


• Latte

Have a 12-ounce latte made with fat-free milk, with 2 pumps of flavored syrup.


• Eggplant and Feta Sandwich and Soup

Split a 5-inch piece of French bread lengthwise. Stuff with some of the remaining slices of grilled eggplant from Friday’s dinner and 1/4 cup crumbled feta. Drizzle with 1 teaspoon olive oil and, if desired, add fresh basil leaves to taste. Serve 1 cup of lentil soup (such as Progresso) and 1 ripe tomato, sliced and lightly salted.

Have a 4-ounce glass of wine at lunch or dinner. Or have an 80-calorie treat of your choice.

Make labne (yogurt spread) for Sunday breakfast: Put a coffee filter into a metal sieve over a mug or other container. In a small bowl, mix 1 cup plain, low-fat yogurt with a dash of salt. Spoon yogurt into coffee filter, cover with plastic wrap, refrigerate overnight.

Nutrition Information:

Daily calorie total: 1,445
Fat: 43 g
Percent of daily calories from fat: 26%
Saturated fat: 12.8 g
Percent of daily calories from saturated fat: 8%
Carbohydrate: 164 g
Percent of daily calories from carbohydrates: 45%
Fiber: 24 g
Protein: 86 g
Percent of daily calories from protein: 26%
Cholesterol: 580 mg
Calcium: 830 mg
Sodium: 2,219 mg

Leave a Reply

Your email address will not be published. Required fields are marked *