Meal Plan

Pasta Fits Mediterranean Diet Weekly Meal Plan

Cooking a meal in advance is a great way to save money, be conscious of what you’re eating, and meet nutritional needs. With busy schedules, you might have found yourself relying on prepared foods, but these can become costly to your wallet and waistline. Once you meal prep with pasta, you’ll see just how simple and exciting your meals can be.

Sunday

Calories: 1828
Fat: 59g
Sat Fat: 16g
Cholesterol: 492mg
Sodium: 2283mg
Carbohydrates: 262g
Fiber: 41g
Protein: 74g

Breakfast

  • 2 hard-boiled eggs
  • 2 whole wheat tortillas
  • 2 oz. salsa
  • 1 apple

Lunch

  • 1 cup cooked, low sodium lentil soup
  • Arugula Salad
    • 2 cup arugula
    • ⅓ cup cherry tomatoes
    • ½ cup chopped red bell pepper
    • 2 tbsp feta cheese
    • ½ sliced cucumber
    • 1 tbsp Italian dressing no sodium added
  • 1 banana
  • 1 whole wheat bread roll

Snack

  • Veggies and hummus
    • 2 tbsp hummus
    • 5 small celery sticks
    • 8 baby carrots
  • 1 cup 100% apple juice

Dinner

Monday

Calories: 2030
Fat: 51g
Sat Fat: 11g
Cholesterol: 98mg
Sodium: 1280mg
Carbohydrates: 313g
Fiber: 53g
Protein: 92g

Breakfast

  • Oatmeal with fruit and peanut butter
    • 1 cup oatmeal cooked with water
    • 1 banana
    • 2 tbsp peanut butter
    • 2 tbsp raisins

Lunch

  • Seafood couscous bowl
    • 1 cup couscous tossed with:
    • ⅓ cup each steamed broccoli and cauliflower
    • ⅓ cup chopped red bell pepper
    • 1 cup black beans
    • Top with 4 oz. grilled salmon

Snack

  • Veggies, crackers and guacamole
    • 3 tbsp guacamole
    • 5 whole wheat crackers
    • 8 baby carrots
  • 1 cup 100% orange juice

Dinner

Tuesday

Calories: 1892
Fat: 69g
Sat Fat: 16g
Cholesterol: 116mg
Sodium: 1064mg
Carbohydrates: 217g
Fiber: 29g
Protein: 94g

Breakfast

  • PB&J sandwich
    • 2 slices whole wheat toast
    • 2 tbsp peanut butter
    • 1 tbsp jelly
  • 1 banana

Lunch

Snack

  • ⅓ cup almonds
  • 2 oz. part skim mozzarella cheese stick

Dinner

  • Roast chicken
    • ½ roasted chicken breast seasoned with:
    • 1 tsp Italian seasoning, no salt added
  • Sautéed chard
    • 1 cup sautéed Swiss chard with:
    • 1 tsp olive oil
    • Optional: salt and pepper to taste
  • Baked Potato
    • 1 medium sized baked potato, no salt added, topped with:
    • 1 oz. nonfat, plain Greek yogurt
  • 5 fl oz. red wine

Wednesday

Calories: 1941
Fat: 34g
Sat Fat: 6g
Cholesterol: 94mg
Sodium: 1133mg
Carbohydrates: 327g
Fiber: 53g
Protein: 100g

Breakfast

  • 6 oz. plain Greek yogurt mixed with:
    • 1 cup blueberries
    • 3 oz. granola

Lunch

  • Barley bowl
    • 1 cup cooked barley mixed with:
    • 1 cup canned kidney beans
    • ½ cup each of cooked broccoli and cauliflower
    • ½ cup tomatoes
    • ¼ cup shredded carrots
    • 2 oz. salsa
  • 1 cup skim milk

Snack

  • Veggies and guacamole
    • 2 tbsp guacamole
    • ½ cup cherry tomatoes
    • 8 baby carrots

Dinner

  • 4 oz. salmon
  • 1 cup cooked brown rice
  • Stir-fry veggies
    • ½ cup chopped onions
    • 2 cup spinach
    • ½ cup cauliflower
    • 1 tsp cumin
    • 1 tsp olive oil
    • 1 tbsp chopped walnuts

Thursday

Calories: 2037
Fat: 69g
Sat Fat: 14g
Cholesterol: 101mg
Sodium: 781mg
Carbohydrates: 297g
Fiber: 53g
Protein: 79g

Breakfast

  • Oatmeal with berries and almond butter
    • 1 cup oatmeal cooked with water
    • 1 cup blueberries
    • 2 tbsp almond butter

Snack

  • Veggies, crackers, and hummus
    • 3 tbsp hummus
    • 5 whole wheat crackers
    • 8 baby carrots
  • 1 apple

Dinner

  • 3 oz. broiled pork chops
  • Baked potato
    • 1 medium sized baked potato
    • 1 oz. nonfat Greek yogurt
  • Kale Salad
    • 2 cups raw kale tossed with:
    • 1 cup sliced zucchini
    • ⅓ cup kidney beans
    • ½ cup chopped red onion
    • 1 tbsp walnuts
  • Homemade dressing for kale salad
    • 1 tsp olive oil
    • 1 tsp orange juice
    • 1 tsp red wine vinegar

Friday

Calories: 2333
Fat: 49g
Sat Fat: 13g
Cholesterol: 255mg
Sodium: 2300mg
Carbohydrates: 390g
Fiber: 61g
Protein: 114g

Breakfast

  • Almond butter & jelly sandwich
    • 2 slices whole wheat toast
    • 2 tbsp almond butter
    • 1 tbsp jelly
  • 1 cup grapes

Lunch

  • Veggie wrap
    • 2 whole wheat tortillas filled with:
    • ½ cup chopped cucumber
    • ½ cup chopped tomato
    • 2 oz. nonfat Greek yogurt
    • 1 tbsp crumbled feta
    • 1 tsp garlic powder
    • 1 tbsp hummus

Snack

  • 3 oz. granola
  • 2 tbsp raisins

Dinner

  • Seafood, greens and grains bowl
  • 1 cup farro tossed with:
  • 2 cup arugula
  • ⅓ cup each steamed broccoli and cherry tomatoes
  • 1 cup brussels sprouts
  • Top with 4 oz. grilled shrimp

Saturday

Calories: 1890
Fat: 66g
Sat Fat: 18g
Cholesterol: 374mg
Sodium: 2365mg
Carbohydrates: 223g
Fiber: 38g
Protein: 124g

Breakfast

  • 1 whole wheat tortilla topped with:
  • 1 poached egg
  • ⅓ avocado
  • 1 apple

Lunch

  • 1 cup garden vegetable soup
  • 1 whole grain dinner roll
  • 1 cup skim milk
  • 1 banana

Snack

  • 1 cup grapes
  • 2 oz. part skim mozzarella cheese

Dinner

  • Roast chicken
    • 1 roasted chicken breast
    • 1 tsp Italian seasoning
  • Sweet potato
    • 1 baked sweet potato topped with:
    • 1 oz. nonfat Greek yogurt
  • Spinach salad
    • 1 cup spinach
    • 1 cup zucchini
    • ½ cup sun dried tomatoes
    • ⅓ cup dried pumpkin seed
    • 2 oz. balsamic vinaigrette
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