The Mediterranean Diet.... Good for heart and brain..

One weeks worth of meals....

Monday
Breakfast
* 1 cup oatmeal made from whole oats topped with fresh blueberries and 1 tbsp raw walnuts
* 1 cup low-fat, calcium-fortified soy milk
Lunch
* 1 whole grain pita pocket filled with salad greens, mustard and 2-3 ounces tuna.
* 1 cup red grapes
* 1 cup non fat or low-fat plain yogurt with 1 tsp honey or real maple syrup
Snack
* 6-12 whole almonds
* 1-2 whole wheat bread sticks
Dinner
*1 cup Tuscan Bean soup over 1/2 cup brown rice
* 2 cups green salad with tomatoes and 1 tbsp olive oil vinaigrette
* 1 serving cinnamon oranges

Tuesday
Breakfast
*2 small orange-banana muffins
* 1 1/2 cups low fat, calcium-fortified soy milk
*1/2-3/4 cup berries
Lunch
*1 serving Sweet corn and toasted walnut risotto
*1 serving Macedonian Salad
Snack
*Baby carrots with 1-2 tbsp hummus Tahini
Dinner
*Swordfish steaks with tomato caper sauce
*Greek salad
*Wine stewed figs with yogurt cream

Wednesday
Breakfast
* 1 egg plus 2 whites, scrambled with 1.4 cup skim milk, black pepper and fresh herbs
*1 slice while grain toast
*1/2 grapefruit
Lunch
*1 serving Gazpacho
*1 serving olive oil cheese crisps
*1 apple
*1 cup low fat, calcium-fortified soy milk
Snack
*Caponata on 1/4 whole grain pita pocket
Dinner
*Gingered lamb stew
*steamed broccoli tossed with olive oil, minced garlic, and a few hot pepper flakes
*1/2 cup nonfat frozen vanilla yogurt topped with prune puree or berries

Thursday
Breakfast
*1 cup whole grain flaxseed cereal
*1 cup low fat, calcium-fortified soy milk
*2-4 whole pitted dates or dried plums (prunes), sliced into cereal
Lunch
*1 serving Tabbouleh Salad
*1 serving sauteed shrimp with chilies
*1/2-1 cup pineapple chunks
Snack
*1 serving broiled tomatoes
Dinner
*Mediterranean Salad sandwich with Harissa
*stuffed peaches

Friday
Breakfast
*3/4 cup Almond couscous
*1/2 cup mandarin oranges
Lunch
*Falafel with tomato cucumber relish
*green salad with shredded carrots with olive oil vinaigrette
*1 Pear
*1 cup skim milk or low fat, calcium-fortified soy milk
Snack
*Broccoli florets dipped in 1 tsp olive oil mixed with 1 tbsp lemon juice
Dinner
*Mediterranean Citrus Chicken
*1//2 cup spinach sauteed with 1 tsp olive oil, 1 tbsp balsamic vinegar and minced garlic
*Apple slices dipped in 1 tbsp almond butter

Saturday
Breakfast
*2 flaxseed or whole grain waffles with sliced banana
*1 cup low fat, calcium-fortified soy milk
Lunch
*Moroccan spiced Cod
*Beet salad with walnuts
*2 fresh apricots with 1 cup non-fat plain or naturally sweetened yogurt
Snack
*1 slice sprouted wheat bread with 1 tsp olive oil
Dinner
*Tuna steaks with green sauce
*1 cup green beans steamed with minced fresh basil and 1/4 cup crumbled feta cheese
*1 fresh nectarine

Sunday
Breakfast
*Frittata (open faced omelet) made with 1 eff, 2 egg whites, 1 tsp dill, 1/2 cup sliced Portabella mushrooms, and 1.4 cup skim milk or water, mixed together and cooked in a non stick pan with olive oil cooking spray
*1-2 slices whole grain toast
*1 cup low fat, calcium fortified soy milk
Lunch
*Mediterranean Vegetables with walnuts and olive oil vinaigrette
*1/2 cup white beans with Cumin
*1 small whole grain roll
Snack
*1 serving broiled tomatoes
Dinner
*1 serving Chicken Raisin stew
*Green salad and olive oil vinaigrette
*1/2 whole grain pita pocket with 1 tbsp tapenade