Menu of Mediterranean diet
Breakfast
• Crepes fleecy
In a bowl mix 1 1 / 2 cup low fat yogurt (full flavor) 1 large egg 1 cup wheat or mixed with the buckwheat pancakes, and 3 / 4 cup of milk without the fat. This recipe for 5 servings (each of 4 small pancakes). 1 portion is now 4 and hold portion of freezer bags for meals. With 2 tablespoons light maple syrup, 1 cup milk and 1 cup of fresh strawberries.
Lunch
• Salad with Chickpeas
In a bowl mix the 7 1 / 2 oz (half 15-oz canned chickpeas (rinse in a sieve 2 minutes to remove the excess of sodium and drain well, saving the other half of the tea time, Tuesday), 2 teaspoons olive oil 1 / 4 cup chopped onion, white, 1 / 4 cup chopped green peppers (which the rest of the onions and peppers for dinner), sliced 1 tablespoon black olives, 1 / 4 c. tea black pepper, 1 1 / 2 tablespoon white vinegar. Mix well. Serve, a mixture of more than 2 cups of romaine lettuce leaves.
Snack
• Biscuits and swim
Spread 1 Wasa cracker crusty with 2 tablespoons hoummos. With fresh plums 1st
Dinner
• Chicken skewers
Slice 4 oz of chicken breast into small vintage pieces for skewers stuck on a stick. Mariner 30 minutes a night in at least 1 / 4 cup Italian dressing with no fat. Decision on the still white onions and green peppers in food contains 10 pieces of grape tomatoes. Other parts of marinated chicken, onions, peppers and tomatoes on skewers and grill specialties. With a 6-inch pita bread made from whole wheat grilled on the barbecue. Pita spread with 2 tablespoons of hummus. Finish with 1 cup of milk mixed with 1 tablespoon strawberry drink mix. For more fresh, frozen flavored milk in melting ice before the night and live like a good dessert! 3 pallets and the remains of the dessert, on Tuesday and Sunday.
After dinner, the spread of the chick peas for tea time Tuesday.
Of total calories: 1469
Fat: 25 g
Percent of calories from fat: 15%
Saturated fat: 4 g
Percent of daily calories from saturated fat: 2%
Carbohydrates: 209 g
Percent of daily calories from carbohydrates: 64%
Fiber: 35 grams
Protein: 81 g
Percent of daily calories Protein: 22%
Cholesterol: 120 mg
Calcium: 1150 mg
Sodium: 3005 mg
Menu of Mediterranean diet
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