FOOD, RECIPES AND DIET: DIET

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Wednesday, September 23, 2015

THE BEST DIETS: TOP RATED DIETS

U.S. News evaluated and ranked the 10 diets below with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.

1. DASH Diet

DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of better-known diets.

The Ornish Diet: Dean Ornish's Spectrum Diet

On this plan, you eat mostly fruits, vegetables, and grains – and very little fat. Learn how it works, as well as the pros and cons of this popular diet.

Dean Ornish, MD, president and founder of the nonprofit Preventive Medicine Research Institute in Sausalito, Calif., was considered revolutionary in the early ’90s when he suggested that a basically vegetarian diet can reverse symptoms of heart disease. Plus, Ornish and his research team argued, a vegetarian diet coupled with exercise can reduce stress and help people lose weight. Since that time, Ornish’s diet has caught on, winning such high-profile fans as former President Bill Clinton. Far from being a diet fad, many doctors and nutritionists now recommend this popular diet to people who need to lose weight and who may have heart conditions.

The diet’s popularity partially stems from the fact it’s evidence-based. One study showed that after five years, participants had lost an average of 24 pounds on the Ornish Diet, and most had managed to keep the weight off. “Few other major diet systems have managed to match this feat,” says Susan Weiner, RD, MS, CDE, CDN, a nutritionist who practices in New York.

However, the Ornish Diet has a major drawback: It may be difficult for some people to follow, especially over the long-term. The popular diet is essentially a vegan diet, Weiner says, and people may find it hard to avoid all meats, chicken, fish, and egg yolks. Also, she says, the diet is extremely low in fats of all types, and it’s often fat that adds flavor to foods and makes people feel satiated.

What Is The Ornish Diet?

To follow the Ornish Diet:

    Eat all the beans, legumes, fruits, grains, and vegetables you need to feel full.
    Eat dairy low- or nonfat dairy products such as milk, cheese, and yogurt in moderation. Only 10 percent of your calories should come from fat.
    Avoid meats (red and white), oils and products containing oils, including avocados, olives, nuts, seeds, full-fat dairy, and sugar.
    Exercise for at least 30 minutes five times a week or 60 minutes three times a week.
    Manage stress with yoga and meditation and by spending time with your loved ones.
    Kick unhealthy habits such as smoking or drinking alcohol in excess.
    Eat smaller meals more often to combat hunger, but be careful not to overeat because you’re eating more often.

How Does The Ornish Diet Work?

The Ornish Diet helps you to lose weight and maintain heart health because you’re eating fewer calories and consuming less heart-damaging fat. “Fat is more than twice as calorie dense as carbohydrates," Weiner explains. "Fat has 9 calories per gram where carbohydrates and protein have only 4. So, if you lower your fat intake, you lower your calories. Also, it’s hard to overeat if your diet consists of mostly fresh fruits and vegetables and whole grains."

The diet also recommends regular exercise, which helps you shed pounds and improve blood flow. Reducing stress also helps keep you happy and makes you less likely to overeat out of frustration or anger.

The Ornish Diet: Sample Menu

Breakfast: Whole-grain cereal with fat-free yogurt and orange juice
Lunch: Baked potatoes stuffed with fat-free cheese and spinach and broccoli; potato salad with fat-free dressing, or a green salad with fresh fruit
Dinner: Bread with tomatoes and capers, whole-meal pasta with vegetables, and peaches in wine for dessert
Drinks: Water, tea, coffee, skim milk, juices

The Ornish Diet: Pros

    “A big pro to the Ornish plan is that you will get the recommended amount of fruits, vegetables, and fiber for an adult based on the USDA’s 2010 dietary guidelines,” Weiner says.
    Most of the recommended meal plans are also low in sodium, which is helpful for most adults.
    You will reduce the amount of sugar and refined carbohydrates and alcohol you consume — they don’t provide nutritional benefits and often take the place of more essential nutrients needed for a weight loss or disease-preventing diet.
    Because you are eating foods that are low in acid and high in minerals, this popular diet can help you have better bone health and stave off osteoporosis.
    Regular exercise improves heart health and helps you manage chronic conditions.

The Ornish Diet: Cons

    Because the diet is extremely low in fat of all types, it can be hard to follow long-term.
    The Ornish Diet restricts the amount of unsalted nuts and seeds you eat. Nuts and seeds contain omega-3 fatty acids, which are important for heart health. Also, unsalted nuts and nut butters in moderation can improve the taste of meals and help you feel fuller, if used judiciously.
    If menus are not carefully planned, the diet can be very low in calories, vitamin B12, and iron. Vitamins and minerals are critical for proper cell metabolism.
    Because you’re not eating meats and sweets, you might become hungry and find it difficult to stick to the diet plan.

The Ornish Diet: Short-Term and Long-Term Effects

You are likely to lose weight if you adhere to the Ornish Diet, cutting fats and eating more fruits and vegetables. “If you are compliant with the Ornish plan, you might lose some weight short-term, but you might also be hungry due to eating much less fat than you’re used to,” Weiner says.

You also can improve your heart health on this diet. Numerous tests of the Ornish Diet have shown that this type of plan can reduce and eliminate heart disease, even in patients thought to be terminally ill, Weiner says.

However, there are cautions about who should attempt this lifelong diet. “Check with your doctor before following this plan,” Weiner says. “Young children, teenagers, and women who are pregnant or nursing should not follow this plan as it is too low in fat and may be too low in iron and vitamin B12.”

tags: The Ornish Diet: Dean Ornish's Spectrum Diet, Dean Ornish's Spectrum Diet, Dean Ornish, Spectrum Diet, Spectrum, Diet, The Ornish, The Ornish Diet, The Ornish Diet: Short-Term and Long-Term Effects, The Ornish Diet: Cons, The Ornish Diet: Pros, drinks, dinner, snack, lunch, breakfast, The Ornish Diet: Sample Menu, How Does The Ornish Diet Work?, On this plan, you eat mostly fruits, vegetables, and grains – and very little fat. Learn how it works, as well as the pros and cons of this popular diet., what is the ornish diet?.

Biggest Loser Diet

The Promise

Are you ready to train and eat like people on the NBC TV show The Biggest Loser, but without cameras following you around 24-7?

You can do a similar plan at home to lose weight, get stronger, feel better, and help lower your cholesterol and blood pressure. It could transform your life -- if you're ready for the intense commitment.

Does It Work?

Choosing healthy foods and getting lots of exercise is a winning combo. You can build strength, lose pounds, and be healthier. But be prepared to work hard and change your long-term eating and exercise habits.

You see the TV cast members' success on the show. If you read the Biggest Loser books, you’ll see how they fared after the show (expect to see lots of success stories).

Keep in mind, though, that contestants tend to be bigger than average and the show’s regimen is intense, so their results may differ from yours. A recent study suggests that the extreme diet and exercise regimen on the show can't be sustained in a real-life setting.

The Biggest Loser 7-Day Diet Plan

Just because you're not a contestant on the show doesn't mean you can't win your own weight-loss battle at home. To help you get started, we asked The Biggest Loser nutritionist Cheryl Forberg, RD, to design this seven-day meal plan, which is just like the one that helps the competitors slim down. With delicious recipes and easy tips, you're sure to lose weight in no time.

Monday

This is no deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water. And to accelerate weight loss, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. So get motivated, get started, and get ready to watch your weight drop!

Breakfast

1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
1 slice whole-grain toast
1/2 cup blueberries
1 cup skim milk

Snack

1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch

Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette

Snack

2 tablespoons hummus and 6 baby carrots

Dinner

4 ounces grilled salmon
1 cup wild rice with 1 tablespoon slivered toasted almonds
1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with
1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
2 links country-style turkey sausage
1 cup blueberries

Snack

1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack

1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner

1 turkey burger
3/4 cup roasted cauliflower and broccoli florets
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast

Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
1/2 cup diced watermelon

Snack

1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
1 medium nectarine
1 cup skim milk

Snack

1 fat-free mozzarella string cheese stick
1 medium orange

Dinner

4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast

1 light whole-grain English muffin with 1 tablespoon peanut or almond butter and 1 tablespoon sugar-free fruit spread
1 wedge honeydew
1 cup skim milk
2 slices Canadian bacon

Snack

Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch

Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack

8 baked corn chips with 2 tablespoons guacamole

Dinner

4 ounces grilled halibut
1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast

Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
1 cup mixed melon

Snack

3 ounces sliced lean ham
1 medium apple

Lunch

Turkey burger
Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
1 cup skim milk

Snack

1 fat-free mozzarella string cheese stick
1 cup red grapes

Dinner

5 ounces grilled wild salmon
1/2 cup brown or wild rice
2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast

Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk

Snack

1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch

4 ounces sliced turkey breast
Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
1 medium orange

Snack

Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries

Dinner

4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
1 cup steamed green beans with 1 tablespoon slivered almonds

Sunday

Breakfast

2 slices Canadian bacon
1 whole-grain toaster waffle with sugar-free fruit spread
3/4 cup berries
1 cup skim milk

Snack

1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch

Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
1 apple
1 cup skim milk

Snack

1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
1/4 cup blueberries

Dinner

4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
1/2 cup brown rice
5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

tags: Biggest Loser Diet, Biggest Loser, Biggest Diet, Diet, Biggest, Loser, Loser Diet, Sunday, Breakfast, snack, lunch, dinner, saturday, friday, thursday, wednesday, tuesday, monday, The Biggest Loser 7-Day Diet Plan, does it work?.

Jenny Craig Diet

The Promise

Jenny Craig has quite the diet package, and we're not just talking about the food.

With this plan, you'll get prepackaged low-calorie food, a consultant to offer support in person or on the phone (if you want), online tools to help you plan and track meals, and an exercise plan.

There are no banned foods, "detox" potions, or menus loaded with exotic foods that claim to melt fat.

You'll mostly eat Jenny Craig's weekly menus of 70 different prepackaged foods, at least at first. You'll get about 1,200 calories a day, depending on your height and weight.

Does It Work?

Jenny Craig’s web site has a section on the “hard science” behind the plan.

The company points to a study published in the Journal of the American Medical Association in which people on the Jenny Craig program for a year lost about 10% of their weight, on average, and were also more likely to keep it off for another year, compared to other dieters.

What You Can Eat and What You Can't

Besides Jenny Craig prepackaged meals, you can also have fresh fruits and vegetables, and reduced-fat dairy products.

Jenny Craig’s approach focuses on choosing low-fat foods that are rich in water, fiber, and protein to fill you up. In general, you can eat as many nonstarchy vegetables (like tomatoes, broccoli, and peppers) as you want.

You can also have occasional splurges like alcoholic beverages. No food is ever completely off-limits.

Level of Effort: Medium

You won't need to cook at first. When you're halfway to your weight loss goal, you'll start eating a few meals made at home. Once you reach your target weight, you spend four weeks transitioning to home-cooked meals.

Limitations: You'll be eating a lot of Jenny Craig's foods until you get close to your goal.

Cooking and shopping: Prepackaged meals make meal planning and preparation easy and cut down on temptation at the grocery store.

Packaged foods and meals? Required.

In-person meetings: Optional. There are more than 600 nationwide Jenny Craig Weight Loss Centers.

Exercise: You work with a consultant to reach a goal of 30 minutes or more of moderate activity at least five days a week.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarians and vegans: There aren't a lot of prepackaged meatless meal options. If you're vegan, the plan wouldn't work for you, since all of the vegetarian entrees are made with dairy.

Low-fat diet: All of the prepackaged meals are low in fat.

Low-salt diet: Jenny Craig's meals have no more than 2,000 milligrams of sodium per day.

Gluten-free: Gluten is not off-limits. If you have celiac disease or are avoiding gluten for other reasons, you would need to ask Jenny Craig if the company has any options that would work for you.

What Else You Should Know

Costs: You'll pay a monthly fee, plus the cost of your food. The monthly fee can be:

    $14.99 plus a $25 enrollment fee, with no access to health consultants
    $19.99 plus $99 enrollment fee, with up to three consultations a week
    $39.99 a month, no enrollment fee, with a weekly consultation

Regardless of your plan, the prepackaged meals and associated shipping charges are extra. Meal prices can range from $2.50 for a bowl of breakfast cereal to $6.99 for one serving of chicken parmesan.

Support: Depending on your membership level, health consultants are available at Jenny Craig centers, by phone, or online. Members-only forums, chat rooms, and blogs also are available, as well as online journaling tools to track what you eat and how active you are.

tags: Jenny Craig Diet, Jenny Craig, Craig Diet, Diet, What Else You Should Know, support, cost, Low-salt diet, Low-fat diet, Vegetarians and vegans, Does It Allow for Dietary Restrictions or Preferences?, In-person meetings, exercise, Packaged foods and meals?, Cooking and shopping, limitation, level of effort, What You Can Eat and What You Can't, Does It Work?, Gluten-free.

Volumetrics Diet

The Promise

What if you could eat a lot and still lose weight?

You can on Volumetrics, created by Barbara Rolls, PhD. Unlike diets that are based on deprivation, the Volumetrics approach helps people find healthy foods that they can eat lots of while still losing weight.

The hook of Volumetrics is its focus on feeling full. Rolls says that people feel full because of the types and amounts of food they eat -- not because of the number of calories or the grams of fat, protein, or carbs. So the trick is to fill up on the right foods that fill you up for less calories.

Rolls claims that in some cases, following Volumetrics will let you eat more, not less, than you do now, while still slimming down.

You won't lose a lot of weight in a hurry. This is more of a long-term plan.

You'll work toward your weight loss goals by meeting daily calorie goals and daily steps goals for exercise. Bottom line:You’ll lose weight by feeling full on fewer calories.

What You Can Eat and What You Can't

You can eat anything, but you need to pay attention to "energy density," which is the number of calories in a certain amount of food. Foods with high energy density have lots of calories for not much food, but items with low energy density provide fewer calories with more volume.

Rolls splits foods into four categories:

    Category 1 includes “free” or “anytime” fruits, nonstarchy vegetables (such as broccoli, tomatoes, mushrooms), and broth-based soups.
    Category 2 includes reasonable portions of whole grains (such as brown rice and whole wheat pasta), lean proteins, legumes, and low-fat dairy.
    Category 3 includes small portions of foods such as breads, desserts, fat-free baked snacks, cheeses, and higher-fat meats.
    Category 4 includes sparing portions of fried foods, candy, cookies, nuts, and fats.

You’ll eat three meals, two snacks, and a dessert each day.

Volumetrics relies heavily on foods that have a lot of water in them, like many fruits and vegetables, because they fill you up without adding a lot of calories. Just drinking water isn't enough, Rolls says, because it satisfies your thirst but not your hunger.

Alcohol is allowed in moderation, but keep in mind that alcohol is high in calories, and it doesn’t satisfy hunger.

Does It Work?

While the hook of Volumetrics is clever, it boils down to the sensible diet that any nutritionist would recommend: lower calories, lower fat, with lots of vegetables and fruits.

Rolls has excellent credentials. She's a professor of nutrition and directs the Laboratory for the Study of Human Ingestive Behavior at The Pennsylvania State University. She has also written more than 200 research articles. Volumetrics is largely based on the work done in her lab.

Level of Effort: Low

Volumetrics is a very flexible plan. Recognizing when you're full and making smart choices about the food you eat will make a big difference. If you eat for other reasons -- like when you're stressed or bored -- you'll need new ways to handle those feelings, or else you might keep eating after you're full.

Limitations: You'll need to keep an eye on the energy density of the foods you choose. For instance, for the calories of a big bowl of soup, you could have only one-sixth of a cheeseburger. The choice is up to you: Which would you rather have, and would you be able to stop after just a nibble or two if you chose the cheeseburger? If you follow the recipes, it will take time to prepare meals and to calculate energy density.

Cooking and shopping: Your grocery shopping should be easy on this plan. Rolls's books include recipes, including many for foods with a lot of water -- like soups, casseroles, stews, and fruit-based desserts. The recipes also cut down on oil, butter, eggs, and cream, and use skim milk, egg whites, yogurt, and applesauce instead.

In-person meetings: No.

Exercise: You’ll start by adding 150 steps a day to your routine, using a pedometer. The first goal is reaching an extra 1,000 steps by the end of the week. The ultimate goal is to log 10,000 steps a day.

Does It Allow for Dietary Restrictions or Preferences?

The plan is flexible enough for vegetarians, vegans, and those who need to restrict salt and fat.

What Else You Should Know

Cost: None beyond your food shopping.

Support: This is a diet you do on your own.

tags: Volumetrics Diet, Volumetrics, Diet, cost, What Else You Should Know, Does It Allow for Dietary Restrictions or Preferences?, In-person meetings, exercise, Cooking and shopping, Level of Effort, limitations, Does It Work?, Rolls splits foods into four categories, category 1, category 2, category 3, category 4, What You Can Eat and What You Can't, Support, The Promise, what if you could eat a lot and still lose weight?.

Flexitarian Meal Plan: Flexitarian Diet

The aim:

Weight loss, optimal health.

The claim:

Flexitarians weigh 15 percent less than their more carnivorous counterparts; have a lower rate of heart disease, diabetes and cancer; and live an average of 3.6 years longer.

The theory:

Flexitarian is a marriage of two words: Flexible and vegetarian.The term was coined more than a decade ago,and in her 2009 book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life," registered dietitian Dawn Jackson Blatner says you don’t have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits.

How does the The Flexitarian Diet work?

Becoming a flexitarian is about adding five food groups to your diet – not taking any away. These are: the “new meat” (tofu, beans, lentils, peas, nuts and seeds, and eggs); fruits and veggies; whole grains; dairy; and sugar and spice (everything from dried herbs to salad dressing to agave nectar sweetener). A five-week meal plan provides breakfast, lunch, dinner and snack recipes. You can follow the plan as it’s outlined, or swap recipes from different weeks to meet your preferences. It’s a 3-4-5 regimen: Breakfast choices are around 300 calories, lunches 400 and dinners 500. Snacks are about 150 calories each; add two, and your daily total clocks in at 1,500 calories. Depending on your activity level, gender, height and weight, you can tweak the plan to allow for slightly greater or fewer calories.

Will you lose weight?

Likely. Research shows vegetarians tend to eat fewer calories, weigh less and have a lower body mass index (a measure of body fat) than their meat-eating peers. If you emphasize the plant-based component of this diet – eating lots of fruits, veggies and whole grains – you’ll likely feel full on fewer calories than you’re accustomed to. With that “calorie deficit” and a little physical activity, you’re bound to shed pounds. How quickly and whether you keep them off is up to you.

Does it have cardiovascular benefits?

Yes. Research suggests plant-based diets help keep cholesterol and blood pressure in check and heart disease at bay. That’s in large part because plant protein is higher in fiber than animal protein, with less fat and no cholesterol. The American Heart Association says semi-vegetarianism can be healthful and nutritionally sound if it’s carefully planned to include essential nutrients.

Can it prevent or control diabetes?

Yes, it’s a good option for both.

Are there health risks?

No indications of serious risks or side effects have surfaced. However, if you have a health condition, talk with your doctor before making major dietary changes.

How well does it conform to accepted dietary guidelines?

Fat. You’ll have no problem staying within the government’s recommendation that between 20 to 35 percent of daily calories come from fat. A sample daily menu provided 27 percent.

Protein. It’s within the acceptable range for protein consumption – 15 percent, compared with the 10 to 35 percent the government recommends.

Carbohydrates. The government advises that between 45 and 65 percent of daily calories come from carbs. Jackson Blatner’s plan should keep you at a middle-of-the-road 57 percent.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American or have hypertension, diabetes or chronic kidney disease, the limit is 1,500 mg. A sample daily Flexitarian Diet menu provided 1,349 mg.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

    Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. Veggies, fruits, beans and whole grains – all major sources – are encouraged on this diet, so you should meet the recommendation. A sample daily menu provided 32 grams.
    Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. A sample daily menu came up short at 1,277 mg.
    Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. A sample daily menu provided 1,130 mg.
    Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Fish like salmon and trout, along with eggs and yogurt, are good sources. A sample daily menu provided 3.3 mcg.
    Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. A sample daily menu came up short, providing 13.4 mcg. Just 3 ounces of sockeye salmon, which packs almost 20 micrograms of vitamin D, will satisfy the requirement.

Supplement recommended? Adults should take a daily multi-vitamin and mineral supplement to make sure they don’t skimp on important nutrients, says Jackson Blatner. It’s a good idea to choose gender-specific multivitamins, which are tailored, for example, to meet differing iron needs, she adds.

How easy is it to follow?

Very. Jackson Blatner stresses that you don’t have to follow the diet exactly – it’s all about progress, not perfection. The book includes ample guidelines and even shopping lists.These resources take much of the hard work and planning out of the equation.

Convenience:

Recipes abound, and meal prep shouldn’t be too time-consuming. Eating out is doable, and alcohol is allowed. The diet emphasizes flexibility – you don’t have to stick to any rules all day, every day.

Fullness:

Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. If you’ve built a healthful vegetarian diet around fiber-packed veggies, fruits and whole grains, you shouldn’t feel hungry between meals.

Taste:

Recipes range from “lunch nachos” to a grilled cheese and rosemary-tomato sandwich, Caribbean black bean couscous and veggie enchiladas. For dessert, try a peach-raspberry crepe or pineapple with candied ginger and pecans.

Sample Menu

Here’s a typical 1,500-calorie day of meals on the Flexitarian Diet:

Breakfast

Apple and almond butter toast—
1 slice whole-grain bread
1½ tbsp. almond butter or peanut butter
1 sliced apple

Lunch

Barbeque baja burger—
1 vegetarian burger
1 whole-grain hamburger bun
¼ avocado, sliced
¼ cup sprouts (broccoli, radish, or alfalfa)
2 tbsp. barbeque sauce
1 orange

Snack

Pineapple with candied ginger and pecans—
3 no-sugar-added canned pineapple rings
2 tsp. chopped candied ginger
2 tsp. chopped pecans

Dinner

Cilantro peanut stir-fry—
½ cup extra-firm tofu, cut into ½-inch cubes (or 2 ounces cooked chicken breast or lean steak strips)
2 tsp. peanut oil, split
2 cups frozen stir-fry-style mixed vegetables
½-inch chunk ginger, grated
2 cloves garlic, minced
¼ cup 100% pineapple juice
1 cup cooked brown rice
2 tbsp. cilantro, chopped

Dessert

Mexican hot chocolate—
1 cup (8 ounces) skim milk or soy milk
1 tbsp. unsweetened cocoa powder
1 tbsp. honey
Dash of cinnamon

Nutrition

Here’s a breakdown of the nutritional content of a typical day on a Flexitarian diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.

(click the picture for bigger size)

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

tags: Flexitarian Meal Plan: Flexitarian Diet, Flexitarian Diet, Nutrition, Dessert, Dinner, Snack, Lunch, Sample Menu, breakfast, Fullness, taste, Convenience, How easy is it to follow?, Supplement recommended?, Vitamin D, Vitamin B-12, Calcium, Potassium, Other key nutrients, fiber, salt, Carbohydrates, fat, protein, How well does it conform to accepted dietary guidelines?, Are there health risks?, Can it prevent or control diabetes?, Does it have cardiovascular benefits?, Will you lose weight?, How does the The Flexitarian Diet work?, the claim, the aim, the theory,Flexitarian Meal Plan.

Weight Watchers Diet: Weight Watchers Meal Plan

After evaluating 32 diets, including the Atkins diet, Jenny Craig and Slim-Fast, a panel of nutrition and diet experts concluded that Weight Watchers was the easiest plan to follow and the one most likely to result in successful weight loss. All foods are assigned a point value. To lose weight, you'll need to stay below your total points target each day. The average Weight Watchers member starts with 31 points per day and 49 extra points to use throughout the week. A balanced Weight Watchers meal plan will fulfill these points with low-fat, nutrient-dense foods. Talk to your doctor if you're having trouble developing a personalized weight-loss menu.

Sample Weight Watchers Breakfasts

A typical 7-point breakfast on Weight Watchers could consist of 1 cup of plain oatmeal prepared with water and sweetened with 1 tablespoon of jam, 1 cup of nonfat cottage cheese and an apple. On the diet, all fresh fruits are considered free foods -- they have a value of zero points. Other options could include cooked quinoa mixed with honey and low-fat milk for 5 points or a slice of French toast casserole for 6 points.

Sample Weight Watchers Lunches

A cup of black bean soup and 1 cup of pasta tossed with 1/2 cup of cooked beans like white beans, chopped tomatoes and crumbled feta cheese could serve as a 13-point lunch. Weight Watchers offers nutrition information about different types of commercial products like canned soup to help you choose the ones that are the healthiest and have the least points per serving. Try an Asian chicken salad -- 4 points -- or a turkey and cheese wrap providing 6 points for a lighter lunch.

Sample Weight Watchers Dinners

You might have 3 ounces of grilled pork tenderloin, chopped vegetables like onions or tomatoes, nonfat cheese and nonfat sour cream wrapped in a whole-wheat tortilla for dinner. This meal contains approximately 7 Weight Watchers points. Chicken chili, baked salmon or a turkey burger, all of which supply around 5 or 6 points, are also good dinnertime choices. Vegetables steamed or roasted without added fat have a zero point value and can be added to your meals to boost nutrition and help fill you up.

Sample Weight Watchers Snacks

Use snacks with a low point value to prevent hunger throughout the day between meals. While you can have anything you want, it's healthier -- and will use up fewer points -- if you steer clear of typical high-fat, high-sodium snack foods and make nutritious choices. Fresh fruit and raw vegetable sticks are an obvious choice, but you can also have 1/2 cup of nonfat ice cream, six crackers like saltine crackers, baked sweet potato chips or onion rings, or a fruit parfait made with yogurt, fresh berries, whole oats and nuts. Each of these snacks contains 2 Weight Watchers points.

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tags: Weight Watchers Diet: Weight Watchers Meal Plan, Weight Watchers Meal Plan, Watchers Meal Plan, Weight Watchers, Meal Plan, Diet, Plan, Weight Watchers Diet, Sample Weight Watchers Dinners, Sample Weight Watchers Lunches, Sample Weight Watchers Breakfasts, Sample Weight Watchers Snacks.

Tuesday, September 22, 2015

Mediterranean Meal Plan: Week 2

Monday's Menu:

Breakfast

Pancakes and Creamy Ricotta

Have 1 serving of the fluffy pancakes from last Monday's breakfast. Layer pancakes and spread 1/3 cup fat-free ricotta cheese mixed with 1 tablespoon light maple syrup between pancakes. Pour 2 tablespoons light maple syrup over the pancakes once layering is complete. Serve with 1 small orange and 1 cup fat-free milk.

Lunch

• Black Bean, Corn, and Tomato Salsa Salad

Combine 3/4 cup canned black beans (rinse in colander to remove sodium) with 1 diced red tomato and 1 cooked ear of corn — scrape the corn from the cob into the mixture. Season with 1/2 teaspoon dried basil, a shake of ground black pepper, 2 tablespoons balsamic vinegar, and 1 teaspoon of olive oil. Mix thoroughly and serve over 2 cups romaine lettuce. Top mixture with 1/3 cup shredded 33% reduced-fat mozzarella cheese. Serve with 1 1/2 cups raspberries.

Snack

• Nutty Yogurt

Serve 6 ounces light yogurt, any flavor, topped with 3 tablespoons chopped walnuts and 1/2 cup blueberries.

Dinner

• Grilled Chicken with Greek Salad

Marinate a 3-ounce chicken breast in 3 tablespoons fat-free Italian dressing at least 30 minutes (can also marinate the chicken overnight). Spray 9 small new potatoes with olive oil or butter-flavored cooking spray and sprinkle with a dash of ground black pepper. Grill the chicken and potatoes. Serve 5 potatoes now and save 4 for Tuesday's lunch. Serve with 1 1/2 cups romaine lettuce topped with 1 tablespoon sliced black olives, 1/2 ounce crumbled reduced-fat feta cheese, and dressing: Whisk together 2 teaspoons olive oil, 1/2 teaspoon dried basil, 1 tablespoon lemon juice, 1 minced garlic clove, and a few shakes of ground black pepper.

Daily calorie total: 1,485
Fat: 39 g
Percent of daily calories from fat: 23%
Saturated fat: 8.5 g
Percent of daily calories from saturated fat: 5%
Carbohydrate: 200 g
Percent of daily calories from carbohydrates: 53%
Fiber: 43 g
Protein: 93 g
Percent of daily calories from protein: 24%
Cholesterol: 80 mg
Calcium: 1,581 mg
Sodium: 2,539 mg

Tuesday's Menu:

Breakfast

• Western-Style Scrambled Eggs and Wheat Toast

Scramble 1 egg plus 2 egg whites (or 1/4 cup egg substitute) with 1/2 chopped bell pepper, any color, and 1/4 cup chopped onion. Season with ground black pepper. Serve with 1 slice whole-wheat toast topped with 2 teaspoons trans-fat-free margarine and 1 cup fat-free milk.

Lunch

• Veggie Burger with New Potatoes

Heat 1 veggie burger and 4 small potatoes from Monday's dinner. Top the veggie burger with 1/4 cup shredded cheese and melt in the toaster oven for 2 minutes at 250 degrees. Add 2 tablespoons ketchup and 2 teaspoons spicy mustard if desired. Serve with 2 cups baby spinach leaves topped with 1/4 cup chopped onion and 1/2 chopped bell pepper.

Snack

• Raisin Bran, Yogurt, and Pecans

Serve one 6-ounce light yogurt with 1/4 cup raisin bran cereal and 8 pecan halves.

Dinner

• Tomato Couscous with Asparagus and Crumbled Ground Beef

Cook 2 ounces dry couscous according to package directions. (Try Near East Mediterranean curry couscous.) Grill 4 ounces 90%-92% lean ground beef and 10 spears asparagus sprayed with olive oil nonstick cooking spray. Crumble hamburger into cooked couscous, chop asparagus and add to mixture, and top with 3/4 cup spaghetti sauce from jar. Serve with 4 ounces wine.

Daily calorie total: 1,530
Fat: 42 g
Percent of daily calories from fat: 23%
Saturated fat: 11 g
Percent of daily calories from saturated fat: 6.5%
Carbohydrate: 187 g
Percent of daily calories from carbohydrates: 47%
Fiber: 33 g
Protein: 98 g
Percent of daily calories from protein: 25%
Cholesterol: 292 mg
Calcium: 1,173 mg
Sodium: 3,498 mg

Wednesday's Menu:

Breakfast

• Energy Bar in the Car

Have 1 Luna bar (any variety) plus 8 pecan halves and 1 fresh plum. Drink 1 cup fat-free milk before you leave the house.

Lunch

• Heat-and-Serve Italian with Tomatoes

Heat 1 Healthy Choice Grilled Basil Chicken (or Fettuccini Alfredo or Spaghetti with Meat Sauce). Serve with 15 grape tomatoes. For dessert, have 1 fresh peach dipped in 6 ounces light yogurt, any flavor.

Snack

• Flavored Hummus and Veggies

Bring along 15 baby carrots and 1 cup of string beans to dip in 1/4 cup flavored or plain hummus. Serve with 1/4 cup soy nuts.

Dinner

• Halibut or Snapper on the Grill

Recipe serves 2. Slice 1/2 onion into 1/2-inch circular slices and grill. Fold over aluminum foil several times and fashion into a sturdy 10-inch-diameter bowl with the edges folded up a little to hold the fish and tomatoes. Empty an 8-ounce can diced tomatoes (no salt added) onto the foil bowl. Top the tomatoes with 12 ounces halibut or red snapper. Grill until fish flakes easily with a fork. Serve over 1 cup cooked brown rice (1/2 cup per person). Divide fish and tomatoes and top with grilled onion. For dessert, have a frozen fruit juice bar (limit 90 calories).

Daily calorie total: 1,530
Fat: 39 g
Percent of daily calories from fat: 23%
Saturated fat: 9.3 g
Percent of daily calories from saturated fat: 5.5%
Carbohydrate: 191 g
Percent of daily calories from carbohydrates: 50%
Fiber: 29 g
Protein: 102 g
Percent of daily calories from protein: 27%
Cholesterol: 84 mg
Calcium: 1,328 mg
Sodium: 1,494 mg

Thursday's Menu:

Breakfast

• Cereal and Cherries

Have 100 calories of your favorite cereal (1 cup plain flake cereal or 1/2 cup of nuts and/or raisins cereal) topped with 1 cup fat-free milk (drink up what's left in the bowl) and 1/2 cup pitted fresh cherries (about 12). Have 1 stick of string cheese.

Lunch

• Tuna Pasta

Combine 1 cup cooked whole-wheat pasta (any shape) with 3 ounces canned, drained white tuna, 1 1/2 tablespoons light mayonnaise, a sprinkle of ground black pepper, 1/4 cup chopped bell pepper, and 1/4 cup chopped onion. Serve with 1 fresh plum.

Snack

• Peanut Butter Crackers and Milk

Spread 2 Ak-Mak crackers or 1 Wasa crispbread cracker or 4 reduced-fat triscuits with 1 tablespoon peanut butter. Serve with 1 cup fat-free milk.

Dinner

• Italian Restaurant

Order chicken marsala or chicken piccata (have a bar-of-soap-size piece of chicken) with a house salad topped with 2 teaspoons olive oil and vinegar or 2 tablespoons full-fat dressing. Have with either a side order of pasta (have 1/2 cup pasta with sauce) or 1 slice of Italian bread (palm-size) topped with 1 teaspoon of butter. Share your leftovers with a friend. Enjoy 4 ounces of wine.

Daily calorie total: 1,589
Fat: 53 g
Percent of daily calories from fat: 30%
Saturated fat: 15g
Percent of daily calories from saturated fat: 8.4%
Carbohydrate: 171 g
Percent of daily calories from carbohydrates: 43%
Fiber: 20 g
Protein: 92 g
Percent of daily calories from protein: 23%
Cholesterol: 152 mg
Calcium: 1,022 mg
Sodium: 2,275 mg

Friday's Menu:

Breakfast

• Smoothie

At Jamba Juice, order a 16-ounce Enlightened Smoothie. Can't find a Jamba Juice near you? Whip together 1 cup fat-free milk, 1/2 teaspoon vanilla, and 1 cup raspberries or strawberries. Serve with 1 stick of string cheese.

Lunch

• Breakfast for Lunch

At your favorite diner or family-style restaurant, order French toast. Ask for your order to be made with 2 slices of whole-wheat bread and ask for it to be topped with confectioner's sugar (use 2 tablespoons if shaking it on yourself). Get a side order of fruit salad (1 cup or the size of a baseball).

Snack

• Sour Cream and Chives Spread with Vegetables

Combine 1/2 cup fat-free sour cream with 1 tablespoon dried chives and 1 minced garlic clove. Dip 1 sliced bell pepper, any color, and half a sliced zucchini in the creamy spread.

Dinner

• Spinach Feta Flatbread

Open one 6 1/2-inch whole-wheat pita bread, layer with 2 tablespoons reduced-fat feta cheese, 3/4 cup baby spinach leaves, 1 chopped scallion, 1/2 teaspoon lemon juice, and a sprinkle of ground black pepper. Spray a nonstick skillet with cooking spray and grill each side of the pita for 2 minutes. Serve with 2 cups spinach leaves topped with 1/8 cup chopped red onion, 1/4 cup diced zucchini, 2 tablespoons full-fat dressing, and 2 tablespoons toasted pine nuts. For dessert, have 1 frozen milk Popsicle (8 ounces fat-free milk mixed with 2 teaspoons chocolate syrup or 1 tablespoon strawberry drink mix, then frozen).

Daily calorie total: 1,434
Fat: 42 g
Percent of daily calories from fat: 25%
Saturated fat: 11 g
Percent of daily calories from saturated fat: 7%
Carbohydrate: 209 g
Percent of daily calories from carbohydrates: 56%
Fiber: 34 g
Protein: 69 g
Percent of daily calories from protein: 19%
Cholesterol: 242 mg
Calcium: 1,516 mg
Sodium: 1,892 mg

Saturday's Menu:

Breakfast

• Fluffy Pancakes

Reheat a serving of fluffy pancakes from Monday of Week 1. Top with 1/3 cup fat-free sour cream mixed with 1 tablespoon light maple syrup and 1 cup fresh raspberries. Serve with 1 cup fat-free milk.

Lunch

• Scrambled Eggs with Feta Cheese

Scramble 1 whole egg with 2 egg whites or 1/4 cup egg substitute, mixed with a sprinkle of ground black pepper and 2 tablespoons fat-free milk. Spray a skillet with nonstick spray, pour in scrambled eggs, and top with 2 tablespoons reduced-fat feta cheese. Serve with a 2-ounce whole-wheat bagel, topped with 1 tablespoon light trans-fat-free margarine, and 1 cup spinach greens with a splash of balsamic vinegar.

Snack

• Apple and Peanut Butter

Spread 1 tablespoon peanut butter on 1 sliced apple. Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup or 1 tablespoon strawberry drink mix.

Dinner

• Scallops and Orzo

Make 2/3 cup cooked orzo. Slice 1/2 red onion and 1/2 eggplant. (Save the remainder for Sunday dinner.) Prepare a marinade of 1/4 cup Tuscan-style or Italian salad dressing whisked together with 1/2 cup apple juice. Marinate 16 scallops in half the marinade for 30 minutes (put the other half of the marinade aside), then discard that marinade. Cook vegetables on the grill, basting with some of the remaining marinade. Cook scallops on the grill for 2 minutes on each side, then brush with remaining marinade to finish cooking. Top orzo with scallops and grilled vegetables. Serve with 4 ounces wine.

Daily calorie total: 1,462
Fat: 33 g
Percent of daily calories from fat: 21%
Saturated fat: 5 g
Percent of daily calories from saturated fat: 3%
Carbohydrate: 180 g
Percent of daily calories from carbohydrates: 50%
Fiber: 24 g
Protein: 87 g
Percent of daily calories from protein: 21%
Cholesterol: 327 mg
Calcium: 926 mg
Sodium: 2,374 mg

Sunday's Menu:

Breakfast

• Ricotta Cheese and Blueberry Mixture

Toast half a 6 1/2-inch whole-wheat pita. (Save other half for dinner.) Break into small pieces or cut into triangles for dipping. Mix 1/2 cup fat-free ricotta cheese with 1 tablespoon honey and 3/4 cup fresh blueberries. Scoop mixture with toasted pita. Serve with 1 cup fat-free milk.

Lunch

• Sub Shop Lunch

Get the meal deal at Subway, choosing a 6-inch sub on honey wheat or wheat bread. Select from ham, turkey, chicken breast, or roast beef (leave off the cheese!) and top with spicy mustard and/or 1 tablespoon light mayonnaise. Load up on the vegetables, such as green pepper, tomato, cucumber, lettuce, and onion. Add any variety of baked chips (baked Lay's potato chips or baked Lay's barbecue potato chips) and a diet soda.

Snack

• Fruits and Vegetables with Sweet Sour Cream Spread

Mix 1/2 cup fat-free sour cream with 1 to 2 packets of Equal or Sweet 'N Low and 1/4 teaspoon vanilla extract. Have with 1 1/2 cups sliced fresh strawberries and 15 grape tomatoes.

Dinner

• Roasted Mediterranean-Style Vegetables

Serves 2. Slice 1 zucchini, 2 peppers (any color), and the remaining vegetables from Saturday's dinner (1/2 eggplant and 1/2 red onion). Drizzle the vegetables with 1 tablespoon olive oil, 1 to 2 teaspoons dried oregano, 1/2 teaspoon salt, and a shake of ground black pepper. Wrap completely in foil to form a parcel and roast on the grill for 10 minutes on each side. Serve with remaining half of whole-wheat pita bread from breakfast, toasted for 1 to 2 minutes on the grill. Spread pita with 2 tablespoons hummus.

Daily calorie total: 1,572
Fat: 34 g
Percent of daily calories from fat: 19%
Saturated fat: 6 g
Percent of daily calories from saturated fat: 3.4%
Carbohydrate: 258 g
Percent of daily calories from carbohydrates: 63%
Fiber: 42 g
Protein: 73 g
Percent of daily calories from protein: 18%
Cholesterol: 36 mg
Calcium: 1,301 mg
Sodium: 2,829 mg

tags: Mediterranean Meal Plan: Week 2, Week 2, Meal Plan, Plan, Mediterranean , Meal, Mediterranean Meal Plan, Saturday's Menu, Monday's Menu, Tuesday's Menu, Wednesday's Menu, Thursday's Menu, Friday's Menu,Sunday's Menu.

Mediterranean Diet Meal Plan: Week 1

MONDAY'S MENU

Breakfast: Fluffy Pancakes
In a bowl, combine 1 1/2 cups low-fat yogurt (any flavor), 1 large egg, 1 cup whole-wheat or buckwheat pancake mix, and 3/4 cup fat-free milk. This recipe make 5 servings (each serving is 4 small pancakes). Have 1 serving now and pack away 4 individual servings in the freezer for upcoming meals. Serve with 2 tablespoons light maple syrup, 1 cup fat-free milk, and 1 cup fresh strawberries.

Lunch: Chickpea Salad
In a bowl, combine 7 1/2 ounces (half a 15-ounce can) canned chickpeas (rinse in a colander for 2 minutes to remove excess sodium and drain well; save other half for Tuesday's snack), 2 teaspoons olive oil, 1/4 cup chopped white onion, 1/4 cup chopped green pepper (save the rest of the onion and pepper for dinner), 1 tablespoon sliced black olives, 1/4 teaspoon ground black pepper, and 1 1/2 tablespoons white vinegar. Mix thoroughly. Serve mixture over 2 cups romaine lettuce leaves.

Snack: Crackers and Dip
Spread 1 Wasa crispbread cracker with 2 tablespoons hummus. Serve with 1 fresh plum.

Dinner: Chicken Kabobs
Slice 4 ounces raw chicken breast into small chunks to skewer on a kabob stick. Marinate at least 30 minutes to overnight in 1/4 cup fat-free Italian dressing. Slice remainder of white onion and green pepper from lunch into chunks; set out 10 grape tomatoes. Alternate pieces of marinated chicken, onion, pepper, and cherry tomatoes on skewers and grill. Serve with one 6-inch whole-wheat pita pocket, toasted over the grill. Spread pita with 2 tablespoons hummus. Finish with 1 cup fat-free milk mixed with 1 tablespoon strawberry drink mix. For added refreshment, freeze the flavored milk into a Popsicle mold the night before and enjoy this as a healthy dessert! Make 3 Popsicles and save the remainder for Tuesday's and Sunday's desserts.

Daily calorie total: 1,469
Fat: 25 g
Percent of daily calories from fat: 15%
Saturated fat: 4 g
Percent of daily calories from saturated fat: 2%
Carbohydrate: 209 g
Percent of daily calories from carbohydrates: 64%
Fiber: 35 g
Protein: 81 g
Percent of daily calories from protein: 22%
Cholesterol: 120 mg
Calcium: 1,150 mg
Sodium: 3,005 mg

TUESDAY'S MENU

Breakfast: Yogurt Granola Parfait
In a clear, wide-mouth glass, layer 6 ounces light fruit-flavored yogurt with 1 cup raspberries and 2 tablespoons lowfat granola. Begin with a third of the yogurt, a third of the fruit and then a third of the granola. Continue until all ingredients are layered.

Lunch: Vegetable Pot Pie
Heat 1 Amy's Vegetable Pot Pie or 1 Swanson's Chicken Pot Pie according to package directions. Serve with 10 grape tomatoes.

Snack: Chickpea Spread
Make this spread in advance and bring it along to work. Recipe makes 2 servings. Have half the recipe today and save the rest for Wednesday's snack. Use remaining chickpeas from Monday's lunch (half a 15-ounce can). Mash the chickpeas lightly in a bowl with a fork. Mix in 2 teaspoons olive oil, 1 clove minced garlic, 1 tablespoon lemon juice, and 1/4 teaspoon salt. If desired, add 1/4 teaspoon ground cumin. Mash all ingredients together thoroughly or, if a smoother spread is desired, use a food processor to blend the ingredients. Bring along 1 cup broccoli flowerets and 1 sliced red, orange, or yellow pepper for dipping.

Dinner: Tomato and Mozzarella Sandwich
Slice a 6-inch French baguette roll (3-inch diameter) in half lengthwise. Sprinkle the halves with 1/3 cup 33% reduced-fat shredded mozzarella cheese and bake in toaster oven at 250 degrees for 4 to 6 minutes, until cheese is just beginning to melt. Meanwhile, slice 2 large red tomatoes in 1/2-inch slices. Remove baguette from toaster oven, sprinkle with a little dried basil and dried oregano if desired. Top with tomato slices. For dessert, serve 1 frozen strawberry milk Popsicle left over from Monday's dinner (8 ounces fat-free milk mixed with 1 tablespoon strawberry drink mix, then frozen).

Daily calorie total: 1,548
Fat: 41 g
Percent of daily calories from fat: 23%
Saturated fat: 18 g
Percent of daily calories from saturated fat: 10%
Carbohydrate: 246 g
Percent of daily calories from carbohydrates: 62%
Fiber: 26 g
Protein: 58 g
Percent of daily calories from protein: 15%
Cholesterol: 71 mg
Calcium: 991 mg
Sodium: 2,487 mg

WEDNESDAY'S MENU

Breakfast: GH Exclusive Recipe: Chive and Goat Cheese Frittata
Make half the recipe. To save on cholesterol, use 2 whole eggs and 4 egg whites or 1/2 cup egg substitute. Your taste buds won't know the difference! Serve half of the frittata now and refrigerate the rest for Thursday dinner. Serve with 1 cup fat-free milk.

Lunch: Turkey and Artichoke Sandwich
Spread 2 slices of whole-wheat bread with 1 tablespoon light mayonnaise and stuff with 4 to 6 artichoke hearts, 1/3 cup shredded 33% reduced-fat mozzarella cheese, and 3 ounces sliced turkey breast. Serve with 15 baby carrots and 1 cup green or red grapes.

Snack: Chickpea Spread
Use remaining chickpea spread from Tuesday's snack. Bring along 1 sliced cucumber to dip.

Dinner: GH Exclusive Recipe: Mediterranean Grilled Sea Bass
Make half of recipe and reserve half of that for Thursday lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for Thursday). Serve with 1 ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans-fat-free light margarine. For dessert, have 1 frozen fruit juice bar (limit 80 calories for the bar).

Daily calorie total: 1,543
Fat: 50 g
Percent of daily calories from fat: 29%
Saturated fat: 14g
Percent of daily calories from saturated fat: 8.4%
Carbohydrate: 169 g
Percent of daily calories from carbohydrates: 43%
Fiber: 24 g
Protein: 110 g
Percent of daily calories from protein: 28%
Cholesterol: 599 mg
Calcium: 958 mg
Sodium: 3,507 mg

THURSDAY'S MENU

Breakfast: Fluffy Pancakes and Fresh Raspberries
Serve fluffy pancakes from Monday's breakfast with 2 tablespoons light maple syrup, 1 1/2 cups raspberries, and 1 cup fat-free milk.

Lunch: Mediterranean Grilled Sea Bass
Serve remaining sea bass from Wednesday's dinner over rest of baby arugula leaves.

Snack: Vegetables and Sweet Sour Cream Dip
Mix 1/2 cup fat-free sour cream with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. (One 8-ounce fat-free sour cream will take you through Thursday's and Friday's snack.) Dip 10 grape tomatoes and 1 cup fresh string beans in this sweet, creamy dip.

Dinner: Frittata and Baklava
Have rest of frittata from Wednesday's breakfast. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat-free milk. Have 1 slice of whole-wheat toast topped with 2 teaspoons light trans-fat-free margarine. For dessert, have one 2-inch-square piece of baklava, a traditional Greek pastry with flaky fillo dough and walnuts. Athens Brand Frozen Baklava Pastry is available in many groceries nationwide. It's a great choice since the portions are tiny, and no baking or heating is required. (Have 2 squares if choosing Athens brand.)

Daily calorie total: 1,532
Fat: 56 g
Percent of daily calories from fat: 33%
Saturated fat: 18.8 g
Percent of daily calories from saturated fat: 11%
Carbohydrate: 153 g
Percent of daily calories from carbohydrates: 40%
Fiber: 29 g
Protein: 98 g
Percent of daily calories from protein: 26%
Cholesterol: 600 mg
Calcium: 1,288 mg
Sodium: 2,700 mg

FRIDAY'S MENU

Breakfast: Creamy and Crunchy Yogurt
Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high-fiber cereal such as Kashi Good Friends. You can choose 100 calories of any cereal, such as 1 cup Cheerios or a heaping 1/2 cup of Raisin Bran. Top with 3 tablespoons chopped walnuts.

Lunch: Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce
Mix together 1/2 cup plain light yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Spread half of yogurt sauce (save remaining sauce for later use) on one 6 1/2-inch whole-wheat pita and fill with 5 halved grape tomatoes and 1 cup string beans. Serve with 1 cup (about 23) fresh cherries.

Snack: Crackers with Sweet Creamy Spread
Mix remaining 1/2 cup fat-free sour cream (from Thursday's snack) with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Spread between 6 squares (2 1/2 inches) graham crackers, any flavor.

Dinner: GH Exclusive Recipe: Mediterranean Sweet and Sour Chicken
Make one fourth of the recipe. Serve with 1/2 cup cooked brown rice topped with 2 teaspoons light trans-fat-free margarine. Enjoy 4 ounces of wine with dinner.

Daily calorie total: 1,579
Fat: 36 g
Percent of daily calories from fat: 20%
Saturated fat: 4 g
Percent of daily calories from saturated fat: 2.3%
Carbohydrate: 226 g
Percent of daily calories from carbohydrates: 55%
Fiber: 24 g
Protein: 80 g
Percent of daily calories from protein: 20%
Cholesterol: 169 mg
Calcium: 709 mg
Sodium: 1,786 mg

SATURDAY'S MENU

Breakfast: Peanut Butter on Bagel and Chocolate Milk
Spread 1 tablespoon peanut butter on 1 ounce whole-wheat bagel (half a 170-calorie bagel). Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes.

Lunch: Pizza and Salad
Have 1 slice of large, thin-crust cheese pizza (choose vegetable toppings such as mushrooms, peppers, or onions) with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For dessert, have 1 scoop of your favorite ice cream in a plain cone.

Snack: Pineapple Smoothie
Combine 1/2 fresh orange, 1/2 cup pineapple chunks, fresh or canned and drained, with 6 ounces light yogurt. Blend in a food processor or blender, dropping in ice cubes until you achieve desired consistency. Serve immediately.

Dinner: Greek Restaurant
At your favorite Greek restaurant, order lamb souvlaki. Have a bar-of-soap-size amount of lamb (or chicken if you prefer) and a baseball-size amount of couscous or rice. Go ahead and eat all of the vegetables that come with your order, and if there is a salad, top it with 1 tablespoon of dressing. Package up the remaining lamb and rice or couscous for Sunday's lunch. Serve with 1/2 glass (2 ounces) of wine.

Daily calorie total: 1,561
Fat: 51 g
Percent of daily calories from fat: 29%
Saturated fat: 15 g
Percent of daily calories from saturated fat: 8.6%
Carbohydrate: 215 g
Percent of daily calories from carbohydrates: 53%
Fiber: 19 g
Protein: 62 g
Percent of daily calories from protein: 15%
Cholesterol: 93 mg
Calcium: 1,169 mg
Sodium: 1,500 mg

SUNDAY'S MENU

Breakfast: Pita with Ricotta Spread and Raisins
Fill a 6 1/2-inch whole-wheat pita with 1/3 cup fat-free ricotta cheese mixed with 1 tablespoon each peanut butter and honey. Sprinkle 1 tablespoon raisins in the pita mixture.

Lunch: Souvlaki Lamb and Rice
Serve remaining lamb (4 ounces or bar-of-soap-size) and rice or couscous (1/2 cup or baseball-size) from Saturday's dinner. Serve over 2 cups baby spinach greens or 1 cup cooked spinach.

Snack: Smoothie
Have 1 Yoplait Nouriche smoothie.

Dinner: Basil Shrimp Summer Salad
Marinate 12 medium-size or 9 large-size shrimp (3 ounces) in a basil marinade for at least 30 minutes or overnight. To make basil marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1 tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried basil. Grill shrimp until cooked through. Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor. Serve with 1 cup blueberries. For dessert serve 1 frozen strawberry milk Popsicle from Monday's dinner.

Daily calorie total: 1,574
Fat: 39 g
Percent of daily calories from fat: 21%
Saturated fat: 9 g
Percent of daily calories from saturated fat: 5.1%
Carbohydrate: 228 g
Percent of daily calories from carbohydrates: 57%
Fiber: 32 g
Protein: 86 g
Percent of daily calories from protein: 22%
Cholesterol: 199 mg
Calcium: 1,311 mg
Sodium: 1,433 mg

tags: Mediterranean Diet Meal Plan: Week 1, Meal Plan, Plan, Meal, Mediterranean, Diet, Mediterranean Diet Meal Plan, Diet Meal Plan, SATURDAY'S MENU, FRIDAY'S MENU, WEDNESDAY'S MENU, THURSDAY'S MENU, TUESDAY'S MENU, MONDAY'S MENU, SUNDAY'S MENU.