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  1. Mediterranean Diet Meal Plan
  2. 3 Meals, 0 Snacks, 12.5 Carb Choices
Meal Plan Banner
Breakfast Amount/ Portion 
Hard Cooked Egg 1 egg
Whole Wheat Toast 1 slice
Oatmeal 1/2 cup 
Soft tub margarine 2 teaspoons
Chopped Walnuts  1 tablespoon
Skim milk 1 cup
Fresh Blueberries 3/4 cup
  • 513 Calories 
  • 58 g Carbohydrates 
  • 4 Carbohydrate Choices
Lunch Amount/Portion
Beef Barley Soup 1 serving
Grilled Cheese Sandwich 2 ounces; 2% cheese
Whole Wheat Bread (for sandwich) 2 slices
Soft tub margarine (to toast sandwich) 1 teaspoon
Apple 1 small
  • 653 Calories
  • 67 g Carbohydrates
  • 4.5 Carbohydrate Choices 
Dinner Amount/Portion
Italian Turkey Casserole 1 serving
Pecan Crusted Broccoli 1 serving
Garden Salad 1 cup
Balsamic Dressing  2 tablespoons
Pineapple Whipped Salad 1 serving
Skim milk 1 cup
  • 559 Calories
  • 60 g Carbohydrates
  • 4 Carbohydrate Choices

 

 

Total
1725 Calories
185 g Carbohydrates
12.5 Carb Choices
Illinois Extension College of Agricultural Consumer & Environmental Sciences

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