the oldways 4-week mediterranean diet menu plan · pdf filethe oldways 4-week mediterranean...

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:


DAY 1: LUNCH



DAY 1: DINNER


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:


DAY 2: BREAKFAST


Fruits & Vegetables: CucumbersGreen bell peppersLemonsMangoesParsley (fresh)Romaine lettuceRadishesScallionsTomatoes

Grains & Legumes: Whole-grain pitas

Dairy & Eggs: Feta cheese

Other:


DAY 2: LUNCH



DAY 2: DINNER


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:


DAY 3: BREAKFAST


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:


DAY 3: LUNCH



DAY 3: DINNER


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


Other:


DAY 4: BREAKFAST


Fruits & Vegetables: ApplesBaby spinachLemons

Grains & Legumes: HummusWhole-grain rolls

Dairy & Eggs: Herbed feta cheese

Pantry Staples: Cider or wine vinegarExtra-virgin olive oil

Other:


DAY 4: LUNCH



DAY 4: DINNER


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


Dairy & Eggs: Eggs


Other:


DAY 5: BREAKFAST


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:


DAY 5: LUNCH



DAY 5: DINNER


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


Grains & Legumes: Oat muffins



Other:


DAY 6: BREAKFAST


Fruits & Vegetables: AvocadosGarlicLemons or limesMixed salad greensOlives

Grains & Legumes: HummusTabbouleh saladWhole-wheat pitas

Dairy & Eggs: Tzatziki


Other:


DAY 6: LUNCH



DAY 6: DINNER


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


Other:

Fruits & Vegetables: BananasGrapefruit juice

Grains & Legumes: Granola



Other:


DAY 7: BREAKFAST


Fruits & Vegetables: Baby spinachFresh herbs of your choiceRed or orange bell peppersStrawberriesZucchini


Dairy & Eggs: EggsGoat cheese

Pantry Staples: Cider or wine vinegarExtra-virgin olive oilTarragon (dried)

Other:


DAY 7: LUNCH



DAY 7: DINNER


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


Pantry Staples: Cumin (ground)Dijon mustardExtra-virgin olive oilPepperSalt

Other:

Fruits & Vegetables: Raisins





Other:


DAY 8: BREAKFAST


Fruits & Vegetables: Kalamata olives (pitted)Romaine lettuceTomatoes

Grains & Legumes: Whole-wheat pitas


Pantry Staples: Balsamic vinegarExtra-virgin olive oilOregano (dried)PepperSalt

Other:


DAY 8: LUNCH



DAY 8: DINNER


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


Dairy & Eggs: Eggs


Other:


DAY 9: BREAKFAST


Fruits & Vegetables: ApplesCarrotsCeleryGarlicOnionsPotatoesSpinach


Grains & Legumes: Canned cannellini beansWhole-grain pitas

Pantry Staples: Chicken stockExtra-virgin olive oilPepperRosemary (dried)Salt

Other:


DAY 9: LUNCH



DAY 9: DINNER


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


Other:


DAY 10: BREAKFAST


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:


DAY 10: LUNCH



DAY 10: DINNER


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





Other:

Fruits & Vegetables: BlueberriesTomatoes


Dairy & Eggs: EggsFeta cheese


Other:


DAY 11: BREAKFAST


Fruits & Vegetables: AvocadosCarrotsGarlicGinger (fresh)Kalamata olivesOnions

Grains & Legumes: HummusWhole-wheat pitas

Pantry Staples: CayenneChicken or vegetable stockCumin seedsExtra-virgin olive oil

Other:


DAY 11: LUNCH



DAY 11: DINNER


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


Grains & Legumes: Barley


Pantry Staples: Cider or wine vinegarCoconut milk (light)Cumin (ground)Curry powderExtra-virgin olive oilPepperSalt

Other:

Fruits & Vegetables: Strawberries


Dairy & Eggs: Milk


Other:


DAY 12: BREAKFAST


Fruits & Vegetables: ApplesBaby spinachCeleryGarlic

Grains & Legumes: HummusWhole-wheat pitas

Fish & Meat: Smoked turkey


Other:


DAY 12: LUNCH



DAY 12: DINNER


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


Dairy & Eggs: Eggs


Other:


DAY 13: BREAKFAST


Fruits & Vegetables: GarlicGrapesMushroomsOlivesRomaine lettuceScallions



Pantry Staples: Balsamic vinegarExtra-virgin olive oil

Other:


DAY 13: LUNCH



DAY 13: DINNER


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


Pantry Staples: Cider or wine vinegarDijon mustardExtra-virgin olive oilHoneyPepperSalt

Other:

Fruits & Vegetables: Melon


Dairy & Eggs: Milk


Other:


DAY 14: BREAKFAST


Fruits & Vegetables: PeachesTomatoes

Grains & Legumes: Rye breadWhole-grain crackers


Fish & Meat: Canned tuna

Other:


DAY 14: LUNCH



DAY 14: DINNER


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


Dairy & Eggs: Cheese of your choiceEggsMilk

Pantry Staples: Dijon mustardExtra-virgin olive oil

Other:

Fruits & Vegetables: Blueberries

Grains & Legumes: Whole-grain muffins



Other:


DAY 15: BREAKFAST


Fruits & Vegetables: LemonsMixed salad greensScallions

Grains & Legumes: Whole-grain crackersWhole-grain croutons


Fish & Meat: Cider or wine vinegarExtra-virgin olive oilPepperSalt

Other:


DAY 15: LUNCH



DAY 15: DINNER


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



Dairy & Eggs: Eggs

Pantry Staples: Coffee or teaExtra-virgin olive oilFruit jamPepperSalt

Other:


DAY 16: BREAKFAST


Fruits & Vegetables: CarrotsKiwis

Raisins

Grains & Legumes: Whole-wheat tortillas or wraps


Other:


DAY 16: LUNCH



DAY 16: DINNER


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





Other:


DAY 17: BREAKFAST


Fruits & Vegetables: ApplesGarlicLemonsMint (fresh)Parsley (fresh)Tomatoes

Grains & Legumes: BulgurWhole-grain pitas

Pantry Staples: PepperSalt

Other:


DAY 17: LUNCH



DAY 17: DINNER


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


Pantry Staples: Cider or wine vinegarExtra-virgin olive oilOregano (dried)Salt

Other:

Fruits & Vegetables: Pears


Dairy & Eggs: EggsGoat cheese


Other:


DAY 18: BREAKFAST


Fruits & Vegetables: Bell peppersCeleryGarlicLemonsMushroomsOnionsZucchini

Grains & Legumes: HummusLentilsWhole-grain baguette


Pantry Staples: Cumin (ground)Extra-virgin olive oilPepperSaltTomato pasteVegetable or chicken stock

Other:


DAY 18: LUNCH



DAY 18: DINNER


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





Pantry Staples: Cider or wine vinegarClam juiceExtra-virgin olive oilHoneySaltThyme (dried)

Other:


Grains & Legumes: Whole-wheat baguette

Dairy & Eggs: Swiss cheese

Pantry Staples: Coffee or teaFruit jam

Other:


DAY 19: BREAKFAST


Fruits & Vegetables: Kalamata olivesLemonsRed onionsSpinachTomatoes

Grains & Legumes: Whole-wheat orzoWhole-wheat pitas



Other:


DAY 19: LUNCH



DAY 19: DINNER


Confused about which breads at the store contain whole grains? Look for the Whole Grain Stamp:

Fruits & Vegetables: ClementinesDill (fresh)GarlicLemonsLettuceTomatoes




Pantry Staples: Cumin (ground)

Other:


Grains & Legumes: Whole-grain English muffins



Other:


DAY 20: BREAKFAST


Fruits & Vegetables: Baby spinachOlivesTomatoes

Grains & Legumes: Whole-grain wraps


Pantry Staples: Balsamic vinegarExtra-virgin olive oilSalt

Other:


DAY 20: LUNCH



DAY 20: DINNER


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


Pantry Staples: Balsamic vinegarExtra-virgin olive oilPepperSalt

Other:

Fruits & Vegetables: Grapes


Dairy & Eggs: Eggs


Other:


DAY 21: BREAKFAST


Fruits & Vegetables: ApplesCeleryMixed salad greens

Nuts & Seeds: Peanut butterWalnuts


Fish & Meat: Chicken

Pantry Staples: Oregano (dried)

Other:


DAY 21: LUNCH



DAY 21: DINNER


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


Fish & Meat: Canned clams

Pantry Staples: Clam juiceExtra-virgin olive oil

Other:

Fruits & Vegetables: Apples

Raisins





Other:


DAY 22: BREAKFAST


Fruits & Vegetables: Corn kernelsLemonsMixed salad greensPears

Grains & Legumes: Canned chickpeasWhole-wheat pitas




Other:


DAY 22: LUNCH



DAY 22: DINNER


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


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


Other:


DAY 23: BREAKFAST


Fruits & Vegetables: ApplesCarrotsGarlicMixed salad greens

Grains & Legumes: Whole-grain tortillas

Nuts & Seeds: Slivered almonds




Other:


DAY 23: LUNCH



DAY 23: DINNER


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



Other:


DAY 24: BREAKFAST


Fruits & Vegetables: GrapesLettuceOnionsTomatoes

Grains & Legumes: Canned black, pinto, or garbanzo beans

Whole-wheat pitas


Dairy & Eggs: Swiss cheese

Pantry Staples: Extra-virgin olive oil

Other:


DAY 24: LUNCH



DAY 24: DINNER


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


Other:

Fruits & Vegetables: Assorted fruit



Pantry Staples: Apple butterCoffee or tea

Other:


DAY 25: BREAKFAST


Fruits & Vegetables: GarlicLemonsMixed salad greensOrangesParsley (fresh)Tomatoes

Grains & Legumes: LentilsWhole-wheat pitas

Fish & Meat: Canned Tuna

Pantry Staples: PepperSalt

Other:


DAY 25: LUNCH



DAY 25: DINNER


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


Fish & Meat: Chicken

Pantry Staples: Extra-virgin olive oilOregano (dried)PepperSalt

Other:


Grains & Legumes: Whole-grain English muffins



Other:


DAY 26: BREAKFAST


Fruits & Vegetables: Bell peppersBlueberriesCeleryFresh herbs of your choice

Grains & Legumes: Barley

Fish & Meat: Shrimp

Pantry Staples: CapersCider or wine vinegarExtra-virgin olive oilSalt

Other:


DAY 26: LUNCH



DAY 26: DINNER


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


Other:

Fruits & Vegetables: Bell peppersOnionsRaspberries


Dairy & Eggs: EggsKasseri cheese


Other:


DAY 27: BREAKFAST


Fruits & Vegetables: AvocadosCherry tomatoesLemonsMixed salad greensPlums

Canned or jarred artichoke hearts



Fish & Meat: Shrimp

Pantry Staples: Cider wine or vinegarExtra-virgin olive oilSalt

Other:


DAY 27: LUNCH



DAY 27: DINNER


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


Pantry Staples: Cider or wine vinegarExtra-virgin olive oilPepperSalt

Other:

Fruits & Vegetables: AvocadosStrawberries




Other:


DAY 28: BREAKFAST


Fruits & Vegetables: Assorted mixed fruitAssorted mixed vegetables


Dairy & Eggs: Mozzarella cheese

Pantry Staples: Extra-virgin olive oilTomato sauce

Other: Oatmeal raisin cookies


DAY 28: LUNCH



DAY 28: DINNER


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.

the oldways 4-week mediterranean diet menu plan · pdf filethe oldways 4-week mediterranean...

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