1. MEDITERRANEAN DIET: WK 1
MONDAY
B: Oatmeal w/ blackberries + walnuts + cinnamon
S: Small soy latte
L: Mediterranean Veggie Sandwich, mixed berries
S: Apple w/ peanut butter + cinnamon, green tea
D: Meditteranean Veggie Lasagna, mixed green salad w/ olive oil and vinegar
TUESDAY
B: Scrambled egg w/ baby spinach + avocado on ¼ WW pita, mixed berries
S: Coffee w/ soy milk, almonds
L: Leftover lasagna, mixed greens salad w/ olive oil and vinegar
S: Nonfat Greek yogurt w/ berries + flax seed, matcha green tea
D: Roasted Salmon, Tomatoes & Olives w/ sautéed kale on WW spaghetti
S: 2 WW graham crackers w/ peanut butter + smash strawberries
WEDNESDAY
B: Oatmeal w/ blueberries + walnuts + cinnamon
S: Coffee w/ skim milk, WW toast w/ peanut butter + 100% fruit jam
L: Leftover salmon w/ sautéed zucchini + squash
S: Nonfat Greek yogurt w/ blueberries + honey
D: Late sushi takeout (miso soup, salad 2/ ginger dressing, avocado roll w/ brown rice, veggie roll w/ brown rice), red wine
THURSDAY
B: Oatmeal w/ dried cranberries + walnuts + cinnamon
S: NF latte, Coconut Carrot Oatmeal Breakfast Cookie
L: Beet & Garbanzo Salad
S: Apple w/ peanut butter + cinnamon, chai tea
D: Lentils w/ brown rice + caramelized onions, nonfat Greek yogurt
S: 2 figs + 1 dark chocolate square
FRIDAY
B: Nonfat latte + 2 Coconut Carrot Oatmeal Breakfast Cookies
S: Handful of almonds
L: (Lunch out) Flatbread w/ spinach + mushrooms + olives + feta, unsweetened iced tea
D: Cinco de Mayo salad (torn spinach, mini bell peppers, avocado, mango, mashed black beans, nonfat Greek yogurt w/ olive oil and chardonnay vinaigrette), handful of corn tortilla chips, lime margarita
SATURDAY
B: (Kid soccer games) Scrambled egg w/ avocado + hot sauce on WW tortillas
S: Coffee w/ soy milk + brownie bite
L: Leftover flatbread
D: (Dinner at friend’s house) Cheese w/ vegetables appetizer, half of beef burger + grilled ahi tuna, salad, baked beans, white wine,
D: Strawberry cake, 1 chocolate chip cookie
SUNDAY
B: Cinnamon chip bagel, 1 oz. whipped cream cheese
L: Half of a chicken sandwich, coffee
S: Tangerine + handful of almonds
D: Mushroom, onion and olive pizza on cauliflower crust, sautéed kale, red wine
How did I do? Mon-fri: GOOD! Lots of veggies and fruit, whole grains, legumes and fish. Not as good on Sat-sun! too many sweets!