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  1. Mediterranean Diet Meal Plan
  2. 3 Meals, 0 Snacks, 14 Carb Choices
Scrambled eggs; Italian Turkey Casserole & Banana Nut Muffin; Parmesan Baked Perch
Breakfast Amount/Portion
Scrambled Egg 1 egg 
Whole Wheat Toast 2 slices 
Soft Tub Margarine  2 teaspoons 
Purple Grapes 16
Non-fat Greek Peach Yogurt 6 ounces 
Skim milk  1 cup
  • 560 Calories 
  • 75 g Carbohydrates 
  • 5 Carb Choices 
Lunch Amount/Portion
Italian Turkey Casserole 1 serving 
Steamed Green Beans  1 cup
Soft Tub Margarine  2 teaspoons 
Watermelon 1 cup 
Banana Walnut Muffin  1 muffin 
Skim milk  1 cup
  • 690 Calories 
  • 76 g Carbohydrates 
  • 5 Carb Choices 
Dinner Amount/Portion
Parmesan Baked Perch 1 serving 
Baked Sweet potato 1 medium
Soft Tub margarine  2 teaspoons 
Roasted Vegetable Salsa 1 serving 
Sugar Free Vanilla Pudding  1/2 cup
Skim milk 1 cup
  • 593 Calories 
  • 74 g Carbohydrates 
  • 5 Carb Choices

 

Total
1843 Calories
225 g Carbohydrates
14.0 Carb Choices
Illinois Extension College of Agricultural Consumer & Environmental Sciences

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