March Mediterranean Diet Menu


• Bagel with Yogurt Spread

Spread 3 to 4 tablespoons labne (the yogurt spread that you made Saturday) onto a medium/small toasted bagel (about 2.8 ounces, 220 calories), preferably made with some whole grain, such as Lender’s Honey Wheat. If desired, add chopped chives or scallions. Serve with one quarter of a medium cantaloupe and 1 cup fat-free milk.


• Spinach Salad with Egg, Beans, and Pine Nuts

Toss 2 1/2 cups spinach (use prewashed, bagged for convenience) with 1/2 cup canned, rinsed and drained garbanzo or white beans, 2 teaspoons olive oil, lemon juice to taste, and, if desired, 1 to 2 teaspoons chopped fresh basil, dill, or parsley. Add 1 hard-boiled egg and 1 tablespoon pine nuts (pine nuts are best if slightly toasted).


• Nuts and Apricots

Have 2 tablespoons nuts of your choice with 4 dried apricot halves or 2 fresh apricots.


• Turkey Kabobs with Garden Tomato Jam

(Have 1 serving of the turkey kabobs, as specified in recipe, and about 1/4 cup of the tomato jam. Serve with 1 medium baked potato topped with 1 teaspoon butter and 2 to 3 tablespoons labne. For dessert, have 3 Hershey’s kisses or a 4-ounce glass of wine or another 80-calorie treat of your choice.
Nutrition Information:

Daily calorie total: 1,499
Fat: 51 g
Percent of daily calories from fat: 30%
Saturated fat: 13.4 g
Percent of daily calories from saturated fat: 8%
Carbohydrate: 181 g
Percent of daily calories from carbohydrates: 47%
Fiber: 23 g
Protein: 88 g
Percent of daily calories from protein: 23%
Cholesterol: 335 mg
Calcium: 940 mg
Sodium: 1,237 mg

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