![]() Mediterranean Diet Plan - Healthy Weight Loss Diet Meal Plan. Daily calorie total: 1,5. Fat: 4. 1 g. Percent of daily calories from fat: 2. Saturated fat: 1. Percent of daily calories from saturated fat: 1. Carbohydrate: 2. 46 g. Percent of daily calories from carbohydrates: 6. Fiber: 2. 6 g. Protein: 5. Percent of daily calories from protein: 1. Fruit and Vegetables in a Weight Loss Diet. Most fruits and vegetables are low in fat and calories making them ideal for use in weight loss diets. Mediterranean Diet Meal Plan: Week 1. With this heart-healthy plan, Good Housekeeping brings the Mediterranean to you with heaps of fruits and vegetables, fish. We started 2011 with a discussion of Experiences, Good and Bad, On the Diet; which led us into the issue of weight loss, especially for peri-menopausal and older women. How to Lose Weight in One Month- Diet Chart for Weight Loss This post is for Rati and Mrunmayee, who followed the 4 weeks diet. Healthy Meal Plans For Weight Loss 1: Raw Food Diet Plan. 1 week detox diet plan is one of the best free detox diet plans I. I know that because I ![]() My 4 day Weight Loss Program will show you how to Lose Weight Fast in 4 Days! The best weight loss plan for Fast Weight Loss. Before and after paleo, caveman diet, diet, diet tips, elimination diet, lose weight, paleo diet, paleo weight loss, paleolithic diet, vanity pounds, paleo before and. Cholesterol: 7. 1 mg. Calcium: 9. 91 mg. Sodium: 2,4. 87 mg. Still hungry? Check out these low- cal snacks! WEDNESDAY'S MENUBreakfast: GH Exclusive Recipe: Chive and Goat Cheese Frittata. Make half the recipe. To save on cholesterol, use 2 whole eggs and 4 egg whites or 1/2 cup egg substitute. Your taste buds won't know the difference! Serve half of the frittata now and refrigerate the rest for Thursday dinner. Serve with 1 cup fat- free milk. Lunch: Turkey and Artichoke Sandwich. Spread 2 slices of whole- wheat bread with 1 tablespoon light mayonnaise and stuff with 4 to 6 artichoke hearts, 1/3 cup shredded 3. Serve with 1. 5 baby carrots and 1 cup green or red grapes. Snack: Chickpea Spread. Use remaining chickpea spread from Tuesday's snack. Bring along 1 sliced cucumber to dip. Dinner: GH Exclusive Recipe: Mediterranean Grilled Sea Bass. Make half of recipe and reserve half of that for Thursday lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for Thursday). Serve with 1 ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans- fat- free light margarine. For dessert, have 1 frozen fruit juice bar (limit 8. Daily calorie total: 1,5. Fat: 5. 0 g. Percent of daily calories from fat: 2. Saturated fat: 1. Percent of daily calories from saturated fat: 8. Carbohydrate: 1. 69 g. Percent of daily calories from carbohydrates: 4. Fiber: 2. 4 g. Protein: 1. Percent of daily calories from protein: 2. Cholesterol: 5. 99 mg. Calcium: 9. 58 mg. Sodium: 3,5. 07 mg. Still hungry? Check out these low- cal snacks! THURSDAY'S MENUBreakfast: Fluffy Pancakes and Fresh Raspberries. Serve fluffy pancakes from Monday's breakfast with 2 tablespoons light maple syrup, 1 1/2 cups raspberries, and 1 cup fat- free milk. Lunch: Mediterranean Grilled Sea Bass. Serve remaining sea bass from Wednesday's dinner over rest of baby arugula leaves. Snack: Vegetables and Sweet Sour Cream Dip. Mix 1/2 cup fat- free sour cream with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat- free milk. Have 1 slice of whole- wheat toast topped with 2 teaspoons light trans- fat- free margarine. For dessert, have one 2- inch- square piece of baklava, a traditional Greek pastry with flaky fillo dough and walnuts. Athens Brand Frozen Baklava Pastry is available in many groceries nationwide. It's a great choice since the portions are tiny, and no baking or heating is required. Check out these low- cal snacks! FRIDAY'S MENUBreakfast: Creamy and Crunchy Yogurt. Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high- fiber cereal such as Kashi Good Friends. You can choose 1. Cheerios or a heaping 1/2 cup of Raisin Bran. Top with 3 tablespoons chopped walnuts. Lunch: Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce. Mix together 1/2 cup plain light yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Spread half of yogurt sauce (save remaining sauce for later use) on one 6 1/2- inch whole- wheat pita and fill with 5 halved grape tomatoes and 1 cup string beans. Serve with 1 cup (about 2. Snack: Crackers with Sweet Creamy Spread. Mix remaining 1/2 cup fat- free sour cream (from Thursday's snack) with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Spread between 6 squares (2 1/2 inches) graham crackers, any flavor. Dinner: GH Exclusive Recipe: Mediterranean Sweet and Sour Chicken. Make one fourth of the recipe. Serve with 1/2 cup cooked brown rice topped with 2 teaspoons light trans- fat- free margarine. Enjoy 4 ounces of wine with dinner. Daily calorie total: 1,5. Fat: 3. 6 g. Percent of daily calories from fat: 2. Saturated fat: 4 g. Percent of daily calories from saturated fat: 2. Carbohydrate: 2. 26 g. Percent of daily calories from carbohydrates: 5. Fiber: 2. 4 g. Protein: 8. Percent of daily calories from protein: 2. Cholesterol: 1. 69 mg. Calcium: 7. 09 mg. Sodium: 1,7. 86 mg. Still hungry? Check out these low- cal snacks! SATURDAY'S MENUBreakfast: Peanut Butter on Bagel and Chocolate Milk. Spread 1 tablespoon peanut butter on 1 ounce whole- wheat bagel (half a 1. Serve with 1 cup fat- free milk mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes. Lunch: Pizza and Salad. Have 1 slice of large, thin- crust cheese pizza (choose vegetable toppings such as mushrooms, peppers, or onions) with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For dessert, have 1 scoop of your favorite ice cream in a plain cone. Snack: Pineapple Smoothie. Combine 1/2 fresh orange, 1/2 cup pineapple chunks, fresh or canned and drained, with 6 ounces light yogurt. Blend in a food processor or blender, dropping in ice cubes until you achieve desired consistency. Serve immediately. Dinner: Greek Restaurant. At your favorite Greek restaurant, order lamb souvlaki. Have a bar- of- soap- size amount of lamb (or chicken if you prefer) and a baseball- size amount of couscous or rice. Go ahead and eat all of the vegetables that come with your order, and if there is a salad, top it with 1 tablespoon of dressing. Package up the remaining lamb and rice or couscous for Sunday's lunch. Serve with 1/2 glass (2 ounces) of wine. Daily calorie total: 1,5. Fat: 5. 1 g. Percent of daily calories from fat: 2. Saturated fat: 1. Percent of daily calories from saturated fat: 8. Carbohydrate: 2. 15 g. Percent of daily calories from carbohydrates: 5. Fiber: 1. 9 g. Protein: 6. Percent of daily calories from protein: 1. Cholesterol: 9. 3 mg. Calcium: 1,1. 69 mg. Sodium: 1,5. 00 mg. Still hungry? Check out these low- cal snacks! SUNDAY'S MENUBreakfast: Pita with Ricotta Spread and Raisins. Fill a 6 1/2- inch whole- wheat pita with 1/3 cup fat- free ricotta cheese mixed with 1 tablespoon each peanut butter and honey. Sprinkle 1 tablespoon raisins in the pita mixture. Lunch: Souvlaki Lamb and Rice. Serve remaining lamb (4 ounces or bar- of- soap- size) and rice or couscous (1/2 cup or baseball- size) from Saturday's dinner. Serve over 2 cups baby spinach greens or 1 cup cooked spinach. Snack: Smoothie. Have 1 Yoplait Nouriche smoothie. Dinner: Basil Shrimp Summer Salad. Marinate 1. 2 medium- size or 9 large- size shrimp (3 ounces) in a basil marinade for at least 3. To make basil marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1 tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried basil. Grill shrimp until cooked through. Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor. Serve with 1 cup blueberries. For dessert serve 1 frozen strawberry milk Popsicle from Monday's dinner. Daily calorie total: 1,5. Fat: 3. 9 g. Percent of daily calories from fat: 2. Saturated fat: 9 g. Percent of daily calories from saturated fat: 5. Carbohydrate: 2. 28 g. Percent of daily calories from carbohydrates: 5. Fiber: 3. 2 g. Protein: 8. Percent of daily calories from protein: 2. Cholesterol: 1. 99 mg. Calcium: 1,3. 11 mg. Sodium: 1,4. 33 mg. Still hungry? Check out these low- cal snacks! NEXT: On to Week 2! 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