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A Mediterranean Meal Plan

Sept 2011
September's meal plan features traditional foods from the Mediterranean region that are heart-healthy and delicious.

Breakfast

Cereal with Fruit and Soy Nuts

  • Calories326
  • Carbohydrates55
  • ¾ cup of bran flakes cereal served with:
    • ½ cup skim milk
  • 1 cup cubed cantaloupe
  • ¼ cup unsalted soy nuts
  • 8 fluid ounces coffee served with:
    • 1 packet of artificial sweetener
    • 1 tablespoon fat-free half-and-half
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Lunch

Salmon Stuffed with Spinach and Feta

  • Calories553
  • Carbohydrates59
  • 1 fillet Salmon Stuffed with Spinach and Feta
  • ½ cup Herb and Olive Oil Mashed Potatoes
  • 1 cup steamed sugar snap peas
  • 1 peach
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Afternoon Snack

Hummus and Fresh Vegetables

  • Calories187
  • Carbohydrates26
  • 1/3 cup hummus
  • 1 cup cucumber slices
  • 8 baby carrots
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Dinner

Mozzarella, Tomato, and Chickpea Salad

  • Calories363
  • Carbohydrates56
  • ½ cup Mozzarella, Tomato, and Chickpea Salad
  • ½ whole wheat pita
  • 2 tablespoons Greek tzatziki sauce (Greek yogurt dip)
  • ¾ cup red grapes
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Evening Snack

Greek Yogurt

  • Calories185
  • Carbohydrates17
  • 1/3 cup vanilla Greek yogurt mixed with:
    • 2 tablespoons chopped pecans
    • 1 Clementine (peeled and separated)
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Need to Adjust the Meal Plan?

Tips to alter carbohydrates and calories in this one day meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1616
  • Carbohydrates 214 g
  • Protein 83 g
  • Fat 57 g
  • Saturated Fat 12.2 g
  • Cholesterol 83 mg
  • Sodium 1738 mg
  • Dietary Fiber 41 g

Photo: Mozzarella, Tomato, and Chickpea Salad from The Mediterranean Diabetes Cookbook. PNC Photography, Photographer: Cristina Izurieta.

 

Featured Cookbook

The Mediterranean Diabetes Cookbook

by Amy Riolo

Give your meal plan some Mediterranean flair. This award-winning diabetes cookbook includes over 200 Mediterranean-inspired recipes that are both flavorful and heart-healthy.

Featured Article

The Mediterranean Diet - What's the Story?

Learn about the benefits of the Mediterranean diet and how to incorporate this heart-healthy way of eating into your own meals.

On-The-Go Tips

Healthy Tips when Time is Short

Find a list of foods to keep in your kitchen for a quick snack and healthy menu items to look for when you need a quick bite.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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Adjusting the Meal Plan

Find tips to adjust the amount of carbohydrate and calories in this month's meal plan.

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How Many Calories?

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

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