the oldways 4-week mediterranean diet menu plan · pdf filethe oldways 4-week mediterranean...
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Fruits & Vegetables: AsparagusCucumbersGarlicLemonsLettucePearsTomatoes
Grains & Legumes: Farro
Fish & Meat: Salmon steaks
Pantry Staples: Cider or wine vinegarCrushed red pepper flakesExtra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Cherries
Grains & Legumes: Whole-wheat bread
Nuts & Seeds: Peanut butter
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 1: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: GrapesRed bell peppersRomaine lettuce or baby spinach
Grains & Legumes: HummusWhole-grain wraps
Nuts & Seeds: Walnuts
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 1: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 1: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Vegetables are vitally important to the Med Diet. At the store today pick up a veggie you’ve never tried before.
Fruits & Vegetables: Berries of your choiceCherry tomatoesCucumbersGarlicParsley (fresh)Red onionsYellow onions
Canned chopped green chiliesCanned diced tomatoes
Grains & Legumes: Canned cannellini beansWhole-wheat couscous
Fish & Meat: Chicken breast
Pantry Staples: Cider or wine vinegarCumin (ground) Extra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Bananas
Grains & Legumes: Oatmeal
Nuts & Seeds: Almonds
Dairy & Eggs: Milk
Pantry Staples: Coffee or teaHoney
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 2: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: CucumbersGreen bell peppersLemonsMangoesParsley (fresh)Romaine lettuceRadishesScallionsTomatoes
Grains & Legumes: Whole-grain pitas
Dairy & Eggs: Feta cheese
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 2: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 2: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Topping oatmeal with almonds or other nuts? Try toasting them in a dry skillet on medium heat to make them even more flavorful.
Fruits & Vegetables: Assorted mixed vegetablesCucumbersGrapesLemonsLettuceTomatoes
Grains & Legumes: Canned chickpeasWhole-grain pitas
Dairy & Eggs: Mozzarella cheese
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilTomato sauce
Other:
Fruits & Vegetables: AvocadoCherry tomatoesLemonsScallionsStrawberries
Grains & Legumes: Beans of your choiceWhole-wheat tortillas
or wraps
Dairy & Eggs: EggsMonterey Jack or Swiss
cheese
Pantry Staples: Coffee or teaSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 3: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: CeleryCucumbersGarlicLemonsLettuceOnionsParsley (fresh)Tarragon (fresh)Tomatoes
Grains & Legumes: LentilsWhole-grain pitas
Dairy & Eggs: Feta cheesePlain Greek yogurt
Pantry Staples: Cumin (ground)Dijon mustardExtra-virgin olive oilPepperSaltTomato pasteVegetable or chicken stock
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 3: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 3: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Roll citrus fruit on the countertop under a bit of pressure from your hand to get juices flow-ing before squeezing them.
Fruits & Vegetables: Cherry tomatoesCucumbersGarlicLettuceTomatoes
Grains & Legumes: Whole-wheat penne
Dairy & Eggs: Parmesan cheese
Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilHoneySalt
Other: Raspberry Sorbet
Fruits & Vegetables: AvocadoCherry tomatoesLemonsMelonScallionsTomatoes
Grains & Legumes: Whole-wheat English muffins
Dairy & Eggs: Eggs
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 4: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: ApplesBaby spinachLemons
Grains & Legumes: HummusWhole-grain rolls
Dairy & Eggs: Herbed feta cheese
Pantry Staples: Cider or wine vinegarExtra-virgin olive oil
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 4: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 4: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Store all varieties of tomatoes on the counter, not in the refrigerator, for the best flavor.
Fruits & Vegetables: CarrotsMelonRed bell peppersSweet potatoesWinter squash
Grains & Legumes: Whole-grain wraps
Pantry Staples: Extra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Berries of your choice
Grains & Legumes: Whole-grain cereal
Nuts & Seeds: Almonds
Dairy & Eggs: Eggs
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 5: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: CarrotsGreen beansNew potatoesRomaine Lettuce
Grains & Legumes: Whole-grain bread
Dairy & Eggs: Eggs
Fish & Meat: Fish, shrimp, or canned tuna
Pantry Staples: Balsamic vinegarExtra-virgin olive oilSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 5: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 5: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Don’t just stock your pantry...stock your freezer, too! Having frozen veg-etables, fruits, and seafood on hand means being able to get a meal on the table quickly.
Fruits & Vegetables: GarlicPeasYellow potatoes
Fish & Meat: Sirloin steak
Pantry Staples: Dijon mustardExtra-virgin olive oilOregano (dried)PepperSaltTarragon (dried)Wine vinegar
Other: Blueberry sorbet
Fruits & Vegetables: Bananas
Grains & Legumes: Oat muffins
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 6: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: AvocadosGarlicLemons or limesMixed salad greensOlives
Grains & Legumes: HummusTabbouleh saladWhole-wheat pitas
Dairy & Eggs: Tzatziki
Pantry Staples: Extra-virgin olive oilPepperSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 6: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 6: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Plain Greek yogurt is super versatile! It tastes great mixed with fruit and granola, and can be used in place of sour cream or mayon-niase in many different dishes. Use it in salad dressings, dips, and sauces.
Fruits & Vegetables: ArugulaCherry tomatoesCucumbersFigs (fresh)Fresh herbs of your choiceGarlicGreen beansOnions
Grains & Legumes: Whole-wheat linguini
Fish & Meat: Shrimp
Pantry Staples: Extra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: BananasGrapefruit juice
Grains & Legumes: Granola
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 7: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Baby spinachFresh herbs of your choiceRed or orange bell peppersStrawberriesZucchini
Nuts & Seeds: Walnuts
Dairy & Eggs: EggsGoat cheese
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilTarragon (dried)
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 7: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 7: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Only wash and trim strawberries when you’re ready to use them. Prewashing makes them spoil faster.
Fruits & Vegetables: CauliflowerGarlicMixed salad greensOnionsParsley (fresh)Pineapple (fresh)Red bell peppersTarragon (fresh)Yellow squash
Canned diced tomatoes
Grains & Legumes: Canned chickpeasWhole-wheat couscous
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Cumin (ground)Dijon mustardExtra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Raisins
Grains & Legumes: Oatmeal
Nuts & Seeds: Almonds
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 8: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Kalamata olives (pitted)Romaine lettuceTomatoes
Grains & Legumes: Whole-wheat pitas
Dairy & Eggs: Feta cheese
Pantry Staples: Balsamic vinegarExtra-virgin olive oilOregano (dried)PepperSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 8: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 8: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Raisins and almonds make a great pairing for oatmeal. But there are lots of other great dried fruits and nuts available in the supermarket, too. Experiment with different varieties and combinations like dried cranber-ries and walnuts, or dried cherries and hazelnuts.
Fruits & Vegetables: CeleryGarlicLemonsMixed salad greensOnionsRaspberriesTomatoes
Grains & Legumes: Whole-grain linguini
Fish & Meat: Mussels
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilSaltWhite wine (dry)
Other:
Fruits & Vegetables: OrangesTomatoes
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: Eggs
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 9: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: ApplesCarrotsCeleryGarlicOnionsPotatoesSpinach
Canned diced tomatoes
Grains & Legumes: Canned cannellini beansWhole-grain pitas
Pantry Staples: Chicken stockExtra-virgin olive oilPepperRosemary (dried)Salt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 9: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 9: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Mussels are a great seafood choice. They’re high in protein, low in fat, loaded with nutrients, and are farmed in an environmentally sustainable way.
Fruits & Vegetables: CucumbersFresh herbs of your choiceGarlicGreen beansLettuceTomatoes
Grains & Legumes: Whole-wheat couscous
Fish & Meat: Pork tenderloin
Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilOregano (dried)PepperRosemary (dried)Salt
Other: Orange sorbet
Fruits & Vegetables: Figs (fresh)Oranges
Grains & Legumes: Cinnamon-raisin bread
Dairy & Eggs: Goat cheese
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 10: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: AvocadosBaby spinachLemonsOrangesRed onionsYellow onions
Grains & Legumes: Canned black, pinto, or garbanzo beans
Whole-grain pitas
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 10: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 10: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Drain and rinse canned beans before using them to reduce the amount of sodium in your recipe.
Fruits & Vegetables: AvocadosCucumbersGarlicLemons or limesMixed salad greensOnionsRed or yellow bell peppersTomatoesYukon gold potatoesZucchini
Nuts & Seeds: Walnuts
Dairy & Eggs: Plain Greek yogurt
Fish & Meat: Chicken breast
Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilHoneySalt
Other:
Fruits & Vegetables: BlueberriesTomatoes
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: EggsFeta cheese
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 11: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: AvocadosCarrotsGarlicGinger (fresh)Kalamata olivesOnions
Grains & Legumes: HummusWhole-wheat pitas
Pantry Staples: CayenneChicken or vegetable stockCumin seedsExtra-virgin olive oil
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 11: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 11: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Skip the peel-ing! Leave the skins and peels on your potatoes and cucumbers to make sure you are getting as many nutrients and as much fiber as possible out of your vegetables. Not peeling also saves you time in the kitchen.
Fruits & Vegetables: Baby spinachCarrotsCeleryGarlicOnionsPeachesSweet potatoesTomatoesZucchini
Canned diced tomatoes
Grains & Legumes: Barley
Dairy & Eggs: Feta cheese
Pantry Staples: Cider or wine vinegarCoconut milk (light)Cumin (ground)Curry powderExtra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Strawberries
Grains & Legumes: Whole-grain cereal
Dairy & Eggs: Milk
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 12: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: ApplesBaby spinachCeleryGarlic
Grains & Legumes: HummusWhole-wheat pitas
Fish & Meat: Smoked turkey
Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilHoneySalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 12: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 12: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
There are lots of great options for hummus in the supermarket. Try a different flavor each time you pick up a package to keep your meals interesting.
Fruits & Vegetables: ArugulaAvocadosGarlicLimesOnionsRed or yellow bell peppersStrawberriesTarragon (fresh)Zucchini
Grains & Legumes: Brown rice
Fish & Meat: Salmon fillet
Pantry Staples: Dijon mustardExtra-virgin olive oil
Other:
Fruits & Vegetables: Oranges
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: Eggs
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 13: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: GarlicGrapesMushroomsOlivesRomaine lettuceScallions
Grains & Legumes: Whole-wheat pitas
Dairy & Eggs: Goat cheese
Pantry Staples: Balsamic vinegarExtra-virgin olive oil
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 13: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 13: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Super fresh eggs can be difficult to peel after boiling. Use the fresh eggs for scrambling or poaching and the eggs that have been in the refrig-erator for a few days for boiling.
Fruits & Vegetables: Baby spinachCherriesGarlicMixed salad greensTomatoes
Grains & Legumes: Canned cannellini beansWhole-grain croutonsWhole-wheat rotini or ziti
Dairy & Eggs: Parmesan cheese
Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilHoneyPepperSalt
Other:
Fruits & Vegetables: Melon
Grains & Legumes: Whole-grain cereal
Dairy & Eggs: Milk
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 14: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: PeachesTomatoes
Grains & Legumes: Rye breadWhole-grain crackers
Dairy & Eggs: Plain Greek yogurt
Fish & Meat: Canned tuna
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 14: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 14: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Purchase olive oil in dark glass or opaque containers and store it in a cool, dark place to preserve its quality.
Fruits & Vegetables: MushroomsPlumsTomatoes
Frozen spinach
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: Cheese of your choiceEggsMilk
Pantry Staples: Dijon mustardExtra-virgin olive oil
Other:
Fruits & Vegetables: Blueberries
Grains & Legumes: Whole-grain muffins
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 15: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: LemonsMixed salad greensScallions
Grains & Legumes: Whole-grain crackersWhole-grain croutons
Dairy & Eggs: Parmesan cheese
Fish & Meat: Cider or wine vinegarExtra-virgin olive oilPepperSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 15: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 15: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Purchase whole-grain muffins at the store, or make your own at home. If you are used to baking with white flour, try using whole white wheat. It is milder in flavor than regular whole-wheat flour and can help your family acclimate to eating whole grains.
Fruits & Vegetables: CucumbersGarlicParsley (fresh)Tarragon (fresh)Watermelon
Grains & Legumes: Bulgur
Dairy & Eggs: Parmesan cheesePlain Greek yogurt
Fish & Meat: Halibut, cod, or salmon
Pantry Staples: Extra-virgin olive oilPepperSaltThyme (dried)
Other:
Fruits & Vegetables: Cilantro (fresh)GarlicOnionsOranges
Canned diced tomatoes
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: Eggs
Pantry Staples: Coffee or teaExtra-virgin olive oilFruit jamPepperSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 16: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: CarrotsKiwis
Raisins
Grains & Legumes: Whole-wheat tortillas or wraps
Nuts & Seeds: Peanut butter
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 16: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 16: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Be sure to read labels at the supermarket! As a rule of thumb, the fewer ingredients a product has, the healthier it is. Ingredients are listed in descend-ing order, from the greatest amount ot the least.
Fruits & Vegetables: BlueberriesCarrotsCeleryCherry tomatoesGarlicMixed salad greensOnionsRosemary
Raisins
Grains & Legumes: Canned chickpeasWhole-wheat couscous
Fish & Meat: Turkey breast
Pantry Staples: Extra-virgin olive oilRed wine vinegarSalt
Other:
Fruits & Vegetables: Strawberries
Grains & Legumes: Whole-wheat bread
Nuts & Seeds: Peanut butter
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 17: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: ApplesGarlicLemonsMint (fresh)Parsley (fresh)Tomatoes
Grains & Legumes: BulgurWhole-grain pitas
Pantry Staples: PepperSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 17: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 17: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
If you can’t find the fresh herbs a recipe calls for, you can use dried herbs instead. Just use 1/3 the amount listed in the recipe if you are using dried herbs instead of fresh.
Fruits & Vegetables: Cherry tomatoesFresh herbs of your choiceKalamata olivesMixed salad greens
Grains & Legumes: Whole-grain flatbread or pizza crust
Dairy & Eggs: Feta cheesePlain Greek yogurt
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilOregano (dried)Salt
Other:
Fruits & Vegetables: Pears
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: EggsGoat cheese
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 18: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Bell peppersCeleryGarlicLemonsMushroomsOnionsZucchini
Grains & Legumes: HummusLentilsWhole-grain baguette
Dairy & Eggs: Feta cheese
Pantry Staples: Cumin (ground)Extra-virgin olive oilPepperSaltTomato pasteVegetable or chicken stock
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 18: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 18: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Freeze leftover tomato paste in an icecube tray. Just pop it out and drop it in the pot the next time you need it.
Fruits & Vegetables: ArugulaCeleryGarlicLemonsOnions
Canned diced tomatoes
Grains & Legumes: Brown rice
Nuts & Seeds: Walnuts
Dairy & Eggs: Feta cheesePlain Greek yogurt
Pantry Staples: Cider or wine vinegarClam juiceExtra-virgin olive oilHoneySaltThyme (dried)
Other:
Fruits & Vegetables: Melon
Grains & Legumes: Whole-wheat baguette
Dairy & Eggs: Swiss cheese
Pantry Staples: Coffee or teaFruit jam
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 19: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Kalamata olivesLemonsRed onionsSpinachTomatoes
Grains & Legumes: Whole-wheat orzoWhole-wheat pitas
Dairy & Eggs: Feta cheese
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 19: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 19: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Confused about which breads at the store contain whole grains? Look for the Whole Grain Stamp:
Fruits & Vegetables: ClementinesDill (fresh)GarlicLemonsLettuceTomatoes
Grains & Legumes: Whole-wheat pitas
Dairy & Eggs: Plain Greek yogurt
Fish & Meat: Chicken breast
Pantry Staples: Cumin (ground)
Other:
Fruits & Vegetables: Bananas
Grains & Legumes: Whole-grain English muffins
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 20: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Baby spinachOlivesTomatoes
Grains & Legumes: Whole-grain wraps
Dairy & Eggs: Goat cheese
Pantry Staples: Balsamic vinegarExtra-virgin olive oilSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 20: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 20: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Iceberg is just one of many varities of lettuce. Other varieties include bibb, escarole, leaf, oak leaf and romaine. Try a different variety each time you shop.
Fruits & Vegetables: AvocadoBasil (fresh)Cherry tomatoesGarlicLemonsMixed salad greensOrangesTomatoes
Grains & Legumes: Whole-wheat farfalle
Dairy & Eggs: Parmesan cheese
Pantry Staples: Balsamic vinegarExtra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Grapes
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: Eggs
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 21: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: ApplesCeleryMixed salad greens
Nuts & Seeds: Peanut butterWalnuts
Dairy & Eggs: Plain Greek yogurt
Fish & Meat: Chicken
Pantry Staples: Oregano (dried)
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 21: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 21: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Peanut butter enjoys celebrity status in the United States, but other spreads can satisfy nutty cravings, too. Try almond or cashew butter or sunflower seed butter if someone in your family is allergic to tree nuts.
Fruits & Vegetables: GarlicGreen beansLemonsParsley (fresh)Pears
Grains & Legumes: Whole-grain pasta shells
Dairy & Eggs: Parmesan cheese
Fish & Meat: Canned clams
Pantry Staples: Clam juiceExtra-virgin olive oil
Other:
Fruits & Vegetables: Apples
Raisins
Grains & Legumes: Oatmeal
Nuts & Seeds: Walnuts
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 22: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Corn kernelsLemonsMixed salad greensPears
Grains & Legumes: Canned chickpeasWhole-wheat pitas
Nuts & Seeds: Walnuts
Dairy & Eggs: Feta cheese
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 22: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 22: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Look for clam juice in the supermarket in the same section as canned tuna and other seafood, next to the fresh seafood counter near the cocktail sauce, or in the juice aisle near lemon, lime, and tomato juices.
Fruits & Vegetables: Cherry tomatoesFigs (fresh)GarlicGreen bell peppersLemonsMixed salad greensMushroomsOnionsRed bell peppers
Grains & Legumes: Brown rice
Fish & Meat: Sirloin
Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilItalian herb seasoning (dried)Salt
Other:
Fruits & Vegetables: BlueberriesOranges
Grains & Legumes: Whole-grain bagels
Dairy & Eggs: Soft cheese of your choice
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 23: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: ApplesCarrotsGarlicMixed salad greens
Grains & Legumes: Whole-grain tortillas
Nuts & Seeds: Slivered almonds
Dairy & Eggs: Plain Greek yogurt
Fish & Meat: Canned tuna
Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilHoneySalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 23: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 23: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Resist the tempta-tion to store herbs and spices next to or above the stove. Preserve their flavor and nutrients for as long as possible by storing them in a cool, dark, and dry cupboard.
Fruits & Vegetables: MelonMixed salad greensOnionsRed or orange bell peppersTomatoesTarragon (fresh)Zucchini
Grains & Legumes: Whole-grain rolls
Dairy & Eggs: EggsParmesan cheese
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: OrangesPears
Grains & Legumes: Cinnamon-raisin bread
Dairy & Eggs: Goat cheese
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 24: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: GrapesLettuceOnionsTomatoes
Grains & Legumes: Canned black, pinto, or garbanzo beans
Whole-wheat pitas
Nuts & Seeds: Walnuts
Dairy & Eggs: Swiss cheese
Pantry Staples: Extra-virgin olive oil
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 24: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 24: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Egg whites contain protein and almost no fat, but egg yolks are also nutritionally valuable. Egg yolks contain most of an egg’s vitamins and minerals.
Fruits & Vegetables: GarlicLemonsOnionsSpinachSweet potatoes
Grains & Legumes: Quinoa
Fish & Meat: Scallops
Pantry Staples: Extra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Assorted fruit
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Apple butterCoffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 25: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: GarlicLemonsMixed salad greensOrangesParsley (fresh)Tomatoes
Grains & Legumes: LentilsWhole-wheat pitas
Fish & Meat: Canned Tuna
Pantry Staples: PepperSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 25: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 25: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Quinoa is a favorite of whole-grain cooks because its tiny grains are ready to eat in just 15 minutes! It is also a complete protein and is gluten-free, making it a great choice for the vegetarian and celiac communities.
Fruits & Vegetables: AvocadosCucumbersGarlicLemons or limesLettuceOnionsRaspberriesTomatoesZucchini
Grains & Legumes: Whole-wheat couscous
Dairy & Eggs: Parmesan cheese
Fish & Meat: Chicken
Pantry Staples: Extra-virgin olive oilOregano (dried)PepperSalt
Other:
Fruits & Vegetables: Melon
Grains & Legumes: Whole-grain English muffins
Nuts & Seeds: Peanut butter
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 26: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Bell peppersBlueberriesCeleryFresh herbs of your choice
Grains & Legumes: Barley
Fish & Meat: Shrimp
Pantry Staples: CapersCider or wine vinegarExtra-virgin olive oilSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 26: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 26: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Skip the powdered cheese and purchase Parmesan cheese by the wedge. It is less processed, and has better flavor and more nutritients.
Fruits & Vegetables: AvocadosGarlicLemons or limesMixed salad greensOnions
Frozen peas
Grains & Legumes: Whole-wheat linguini
Dairy & Eggs: EggsParmesan cheese
Pantry Staples: Extra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: Bell peppersOnionsRaspberries
Grains & Legumes: Whole-wheat pitas
Dairy & Eggs: EggsKasseri cheese
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 27: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: AvocadosCherry tomatoesLemonsMixed salad greensPlums
Canned or jarred artichoke hearts
Grains & Legumes: Whole-wheat pitas
Dairy & Eggs: Goat cheese
Fish & Meat: Shrimp
Pantry Staples: Cider wine or vinegarExtra-virgin olive oilSalt
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 27: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 27: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Kasseri cheese is a semi-hard Greek cheese made of sheep’s milk. Look for it in the specialty cheese case near the produce section of your supermarket.
Fruits & Vegetables: Basil (fresh) or baby spinachCeleryCucumbersOnionsRed or yellow bell peppersTomatoes
Grains & Legumes: Brown riceCanned cannellini beans
Fish & Meat: Canned tuna
Pantry Staples: Cider or wine vinegarExtra-virgin olive oilPepperSalt
Other:
Fruits & Vegetables: AvocadosStrawberries
Grains & Legumes: Whole-wheat bread
Dairy & Eggs: Plain Greek yogurt
Pantry Staples: Coffee or tea
Other:
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 28: BREAKFAST
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Fruits & Vegetables: Assorted mixed fruitAssorted mixed vegetables
Grains & Legumes: Whole-wheat pitas
Dairy & Eggs: Mozzarella cheese
Pantry Staples: Extra-virgin olive oilTomato sauce
Other: Oatmeal raisin cookies
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 28: LUNCH
Learn more about the Mediterranean Diet at www.oldwayspt.org.
THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN
DAY 28: DINNER
Learn more about the Mediterranean Diet at www.oldwayspt.org.
Canned tuna used to come only packed in water or oil in a can. Now tuna comes in different sized cans, in pouches, and seasoned with herbs and spices. Experi-ment with different options to find what works best for your family.