Mediterranean Meal Plans
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Lien | Lunch | Dinner | Breakfast |
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Monday | • One whole-wheat grain sandwich. • A side of vegetable salad • One whole-wheat grain sandwich. • A side of vegetable salad | • One serving of fruits. This could serve as dessert as well. • One bowl of Tuna salad. • One whole-wheat grain sandwich. • A side of vegetable salad | • A cup of Greek Yogurt • A handful of seasonal fruits like strawberries • A cup of oatmeal • One whole-wheat grain sandwich. • A side of vegetable salad |
Tuesday | • Veggie omelet with a slice of whole-wheat bread. • A handful of olives. | • A bowl of pasta. • A side of vegetable salad. | • A piece of grilled chicken breast or fish. • A side of fruit salad. • One whole-wheat grain sandwich. • A side of vegetable salad |
Wednesday | • Veggie omelet. • A handful of raisins. • An apple. | • Greek yogurt with strawberries, and nuts. • A bowl of oatmeal. | • A Mediterranean styled pizza topped with vegetables, cheese and olive oil. • A side of fruits. • One whole-wheat grain sandwich. • A side of vegetable salad |
Thursday | • Eggs and vegetables stir-fried in olive oil. | • The leftovers from the Mediterranean-styled pizza from the night before. | • A piece of grilled lamb. • A side of grilled potatoes. • One whole-wheat grain sandwich. • A side of vegetable salad |
Friday | • A bowl of Greek yogurt. • A serving of seasonal fruits. | • A chicken sandwich | • A tuna salad topped with olive oil. • A side of fruit/vegetable salad. • One whole-wheat grain sandwich. • A side of vegetable salad |
Saturday | • An egg omelet with a side of milk. | • Tuna sandwich. • A side of fruit | • Whole-wheat Mediterranean lasagna. • Fruit salad. • One whole-wheat grain sandwich. • A side of vegetable salad |
Sunday | • Yogurt with a side of fruits and a glass of milk. | • The lasagna from the night before. | • Broiled salmon with a side of baked potatoes |
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