WEIGHT LOSS DIET PLANS | WEIGHT SHAPES


Diet and Health





MEDITERRANEAN DIET


MEDITERRANEAN DIET MENU PLAN

Mediterranean diet

The traditional way of eating in the southern Mediterranean has recently been shown to contribute to a longer, healthier life and following the Greek, Spanish and Italian models can help weight loss, too.

The Mediterranean diet is rich in fruit, vegetables and fibre, it contains plenty of starchy foods, usually whole grain varieties; it is high in good monounsaturated and polyunsaturated fats, and low in saturated fat; sugary, processed foods and snacks are eaten very rarely. No wonder it ticks so many boxes as a nutritionist’s ideal diet! The typical day’s eating menu is:

BREAKFAST:
Fresh fruit
Bread yogurt

LUNCH:
Salad dressed with olive oil
Bean and tomato soup
Bread

DINNER:
Fish stew
Pasta
Roasted vegetables
Piece of cheese
Fresh fruit

DRINKS:
Water, black coffee
Glass of red wine

OTHER:
Grilled vegetable kebabs

Eating out is quite easy as Mediterranean diet menu plan is very popular, indulgent foods, like fish, vegetables, pasta, salads with olive oil and red wine, are recommended as part of the diet, perfect in a Mediterranean style diet and good for you, too. A Mediterranean diet can help heart health as well as weight loss. Portion control is needed to avoid overeating oil-rich food. A traditional Mediterranean lifestyle is very active: doing plenty of exercise is strongly recommended.


CHICKEN WITH VEGGIES


CREAMY CHICKEN IN MUSTARD SAUCE WITH VEGGIES

  • 1/2 cup low fat yogurt
  • 1 tbsp dijon style mustard
  • 1/2 tbsp each dried fines herbs and litehouse salad herbs, or whatever you prefer
  • 1/3 cup dry sherry
  • 1 to 1 1/2 cups bite sized veggies (like zuchinni and carrots, or frozen veg mix)
  • 6 to 8 oz mushrooms, sliced or 1 can artichoke hearts
  • 1 tbsp olive oil
  • 1 tsp garlic paste or chopped garlic (or more if desired)
  • 1 pinch cayenne pepper (optional)
  • 12 oz cooked bite size chicken
  • 3 to 5 chopped green onion (optional)

Mix together yogurt, mustard, dried herbs – set aside. Spray non-stick pan with oil, heat till hot. Put in oil and garlic and veggies and cook till still slightly crisp. Add chicken and sherry. Heat until chicken is hot and sherry is mostly cooked away. Add yogurt mix, heat briefly.

Add onions and serve in a crepe or with your favorite starch


HERBS AND SPICES


HERBS AND SPICES CALORIES AND PROTEIN

Feel free to play with any herbs and spices in this dish.

Ingredient       Calories    Protein
Lasagna pasta, 9 pieces, boiled to package specifications 1050.0 35.0
Tofu mori – nu lite firm, 1 box, broken up into a paste and drained 140.0 24.0
Lo fat cottage cheese, drained, 2 cups 400.0 56.0
99% fat free ground turkey breast 1 1/2 pounds 660.0 154.0
Trader joes rustica marinara or your favorite pasta sauce 30 oz jar (at 80 calories per half cup serving) 500.0 15.0
2 large eggs, lightly beaten 150.0 14.0
Lo fat mozzarela cheese 1 lb, grated 825.0 75.0
Parmesan cheese 1.5 oz, grated 150.0 14.0
Onion 2 cups, chopped 120.0 3.6
Optional additional ingredients – wine, basil, Italian dry herbs. Tabasco, crushed garlic all to taste Negligible Negligible

To drain cottage cheese and tofu, mix them together, put into a fine collander or cheese cloth, and let excess moisture drip out for about an hour, stirring ocaisionally. Pre heat overn to 350 degrees.

Brown the turkey and onion together in a non-stick pan until turkey is cooked through. You may need to add a small amount of water or wine to prevent the turkey from sticking or burning. Add optional additional ingredients to taste. Mix with pasta sauce and set aside.

Mix together eggs, tofu – cottage cheese mix. Add mozzarella and parmesan. Optional you can add fresh or dried chopped basil, 1 to 5 tablespoons and 3 to 10 cloves of fresh chopped garlic to this cheese egg mix for extra flavor.
Put 3 pieces of lasagna noodle on bottom of greased 9″ x 13″ baking dish. Put 1/3 of the sauce on top. Then evenly spread 1/3 of the cheese mix on top of that. Repeat twice.

Bake at 350 on the middle rack in the center of the oven about 40 minutes or until evenly golden brown and bubbling. Remove from oven and let stand 10 minutes. Slice, serve and enjoy.

Protein       Servings   Calories    Protein
21 g servings 18.6 214.8 21.0
28 g protein servings 14.0 286.4 28.0

CAULIFLOUR


FRENCH STYLE CAULIFLOUR

  • 1 large head caluliflour, broken into small uniform size pieces
  • onion and garlic based dried herb mix, like fines herbs or your choice (I prefer litehouse salad herbs, can be purchased at albertson’s in the produce section)
  • 2 to 4 tablespoons soft cheese, like rondelais, or chevre goat
  • salt & pepper to taste

Add herbs to cauliflour and about 2 to 3 tablespoons water. Cook cauliflour in microwave until very soft and tender. Add soft cheese and use a stick blender to blend till smooth. Add Salt and Pepper to taste. Server hot with a little crumbled bacon if desired.

4 servings at about 75 calories each


CHEESE CAKE PURSES


PHILLO CHEESE CAKE PURSES

  • 15 oz. low fat riccotta cheese, drained to dry, or squeezed in cheese cloth.
  • 1 egg, beaten
  • 1/2 to 3/4 tsp. vannilla
  • 2 to 3 Tbl. good qualitiy honey
  • 1/2 tsp. cardamom, or other sweet spice
  • 1/4 tsp.salt
  • 1/3 cup toasted , coarsely chopped nuts
  • 1/3 cup dried fruit, chopped into pinky fingernail sized bits
  • phillo sheets, about 12-15
  • aereosol butter spray

Soak dried fruit in wine for 2 hours to over night. Mix together riccotta, egg, vanilla, honey, spice, and salt. Unwrap phillo, and cover with a moist kitchen towel to prevent them drying out. Lay out first phillo sheet, and spray lightly with butter spray. lay on next layer and repeat to 3 layers. Work quickly and carefully. cut into 4 squares. Drain wine from fruit. Place one heaping tablespoon of cheese mixture onto center of each phillo square.

Put about 1/2 to 1 tsp. each of fruit and nuts on top of cheese mix. Pick up a square and place in palm of hand, and gently bring the edges of the phillo together into a pouch shape. Place onto a greased baking sheet. Repeat untill cheese mix is gone. Bake at 350 for approx. 25 minutes, until phillo is golden brown. Optional… you can use chocolate chips instead of the fruit and/or nuts. About 3-4 chips per purse.

Calories for each purse are about 80