<http://schema.org/articleBody>
" The Mediterranean diet wins a gold star for health. Reams of research confirm its power to fight heart disease, help control diabetes and possibly prevent cancer. But there&amp;#039;s just one problem: How can a diet that calls for ample amounts of pasta, bread and grains, and moderate amounts of nuts, cheese and avocado -- not to mention those daily spoonfuls of olive oil -- possibly be good for your waistline?  Researchers were skeptical, too, until they discovered that people who switch from a low-fat diet to one that contains more fat but equal calories do not gain weight. In one study, almost three times as many subjects stuck with a Mediterranean-style diet compared to those on a low-fat regimen -- and were more likely to keep the weight off after the study was over. What&amp;#039;s critical is controlling portions.  To help you figure out how much you can eat and still stay trim, we&amp;#039;ve created a 1,500-calorie-per-day weeklong meal plan that includes two snacks per day. You&amp;#039;ll be dining on fish and chicken, frittatas and tabbouleh, soups and salads, kabobs and pizza. Although some of the dishes may sound exotic, they are quite easy to prepare. And these feasts are movable: If you work in an office, the weekday lunches can be brown-bagged from home or assembled at many salad bars.   Note: The traditional Mediterranean diet recommends wine &amp;quot;in moderation.&amp;quot; But alcohol is loaded with calories, so don&amp;#039;t drink more than four and a half ounces of red or white wine per day -- and limit yourself to one snack that day. Sunday, Day 1  Breakfast  Frittata In nonstick skillet coated with 1/2 teaspoon extra-virgin olive oil, stir-fry 1/4 cup diced onion, 1/4 cup diced tomato and 1/4 cup diced zucchini. Pour 1 beaten egg, 1 tablespoon crumbled feta cheese and 1 tablespoon chopped fresh thyme over vegetables. Cover and cook until set.  1 small whole-grain roll with 1/2 teaspoon extra-virgin olive oil for dipping  1/2 small cantaloupe or 1 cup cantaloupe chunks   Lunch  Peppers &amp;amp;amp; cheese salad Sprinkle 3 jarred roasted red peppers and 1/4 cup shredded part-skim mozzarella cheese with 1 teaspoon lemon juice and 1/2 teaspoon extra virgin olive oil.  1 slice crusty peasant or Italian bread (3/4-inch wide) with 1/2 teaspoon extra-virgin olive oil for dipping  Minestrone &amp;amp;amp; couscous soup Add 2 tablespoons dry couscous and 1/3 cup water to 1 cup canned minestrone soup; heat to boiling, then simmer until couscous is tender, stirring occasionally. Sprinkle with 1 tablespoon grated Parmesan cheese.  1 kiwifruit   Dinner  White bean salad Toss 1/2 cup rinsed and drained canned small white beans, 1/4 cup shredded carrot, 1/4 cup sliced celery and 1 sliced green onion with 2 teaspoons orange juice and 1/2 teaspoon extra-virgin olive oil. Arrange on lettuce leaves.  Halibut steak Rub mixture of 1 minced garlic clove, 1 teaspoon grated lemon peel and 1 teaspoon minced fresh parsley on top of 6-ounce halibut steak; drizzle with 1/2 teaspoon extra-virgin olive oil; broil until opaque throughout.  Sprinkle 3/4 cup cooked cut-up green beans or haricots verts (French beans) with 1/2 tablespoon toasted pine nuts and 1/4 teaspoon extra-virgin olive oil.  1 sliced pear dusted with cinnamon Monday, Day 2  Breakfast  Cut one small whole-wheat pita into halves, then toast. Top pita halves with 1/3 cup part-skim ricotta cheese and 2 tablespoons chopped nuts (almonds, walnuts or pistachios); drizzle with 1 teaspoon honey.  Lunch  Vegetables and cheese platter Toss 1 medium diced tomato; 1/2 diced cucumber; 1/2 diced green pepper; 1/2 cup crumbled feta cheese; 1/4 cup diced sweet onion; 2 tablespoons minced fresh parsley, mint or cilantro; 1 teaspoon lemon juice; and 1/2 teaspoon extra-virgin olive oil. Add salt and pepper to taste.   1 slice crusty peasant or Italian bread (3/4-inch wide) with 1/2 teaspoon extra-virgin olive oil for dipping  30 grapes   Dinner   Fish soup In 1 teaspoon extra-virgin olive oil, cook 1/2 cup sliced leek (cut off root, trim tops) just until tender. Add 1 small diced red potato, 1 sliced carrot, 1 chopped tomato, 1 minced garlic clove, 2 tablespoons chopped fresh thyme, 2 tablespoons chopped fresh parsley, 1/2 cup chicken broth and 1/4 cup dry white wine. Heat to boiling, then simmer, covered, until all vegetables are tender. Add 5 ounces of swordfish, cut into chunks; cook 5 minutes more or until fish is opaque throughout.   1 sliced apple sprinkled with 2 teaspoons orange juice Tuesday, Day 3  Breakfast   1 cup plain fat-free yogurt with 3 tablespoons chopped nuts (almonds, walnuts or pistachios) and 3/4 cup berries or 1 cup bran flakes cereal with 3/4 cup berries and 1 cup fat-free milk   Lunch   Tuscan bean salad On lettuce leaves, arrange 1/2 cup rinsed and drained canned kidney beans; 3 slices sweet onion; 1 tomato, cut into wedges; 5 kalamata olives, pitted; 2 tablespoons chopped fresh parsley; 2 tablespoons chopped fresh thyme. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon extra-virgin olive oil.   1 slice crusty peasant or Italian bread (3/4-inch wide) with 1/2 teaspoon extra-virgin olive oil for dipping   1 mango   Dinner   Mozzarella salad On lettuce leaves, arrange 3 tomato slices, 2 sweet onion slices, 1/4 cup shredded part-skim mozzarella cheese and some fresh basil leaves. Sprinkle with 1 teaspoon red wine vinegar and 1/2 teaspoon extra-virgin olive oil.   Pan-grilled polenta with roasted vegetables Toss 1 cup 1-inch pieces broccoli, 1 cup 1-inch pieces leek and 1 cup 1-inch pieces cauliflower with 1/4 cup orange juice, 1 teaspoon extra-virgin olive oil, and 1/2 teaspoon cumin. Arrange in a single layer in shallow pan. Bake in preheated 450-degree oven about 20 minutes, tossing once, or until vegetables are golden brown. Meanwhile, in nonstick skillet coated with 1/2 teaspoon extra-virgin olive oil, cook four 1/2-inch-thick slices precooked polenta (2 3/8-inch diameter)* about 10 minutes, turning once, or until slices are golden brown. Sprinkle cooked polenta slices with 2 teaspoons grated Parmesan cheese and some black pepper. (Or, substitute 3/4 cup cooked penne pasta for the pan-grilled polenta; toss with roasted vegetables and 2 tablespooons chicken broth; sprinkle with Paremsan cheese.)  5 dried apple slices  *Check produce section or refrigerated dairy case of supermarket for polenta sold in tubes. Wednesday, Day 4  Breakfast   Stir 2 cut-up dried figs into 1 cup hot polenta or oatmeal. Sprinkle with 2 teaspoons chopped nuts (almonds, walnuts or pistachios).   1 cup fat-free milk or calcium-fortified orange or grapefruit juice.   Lunch   Bean salad On lettuce leaves, arrange 1/2 cup rinsed and drained canned kidney beans, 1/2 cup cooked cut-up green beans, 2 slices sweet onion and 3 anchovy fillets. Sprinkle with 1 teaspoon red wine vinegar and 1/2 teaspoon extra-virgin olive oil.   Tuna sandwich Fill 1 small whole-wheat pita with 1/2 cup drained water-packed tuna mixed with 1 tablespoon red wine vinegar, 1/2 teaspoon capers, and 1/2 teaspoon extra-virgin olive oil.   4 dates   Dinner   Orange and avocado salad On lettuce leaves, arrange 1 cup orange segments and 5 thin avocado slices. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon extra-virgin olive oil.   Ratatouille In 1 teaspoon extra-virgin olive oil, cook 1/4 cup diced onion and 1 minced garlic clove until tender. Add 1 cup chopped eggplant, 1 cup chopped zucchini, 1 medium chopped tomato, 1 chopped green pepper and 1/4 cup water. Heat to boiling, then simmer, covered, until vegetables are tender, stirring occasionally. Season with salt and pepper to taste. Serve over 1 cup cooked penne pasta. Sprinkle with 2 tablespoons grated Parmesan cheese. Thursday, Day 5  Breakfast  1 cup plain fat-free yogurt or calcium-fortified cottage cheese with 1 cup fresh cut-up fruit   1 small whole-grain roll with 1 tablespoon jam   Lunch  Artichoke and orange salad On lettuce leaves, arrange 3 drained canned artichoke hearts, each of them cut into halves, 1 cup drained canned mandarin orange segments and 1/2 cup sliced fennel bulb. Sprinkle with 1 teaspoon balsamic vinegar and 1/2 teaspoon extra-virgin olive oil.   1 slice crusty peasant or Italian bread (3/4 inch wide) with 1/2 teaspoon extra-virgin olive oil for dipping.   Lentil soup Combine 1 cup canned lentil soup with 1/2 cup canned chopped tomato, 1 teaspoon lemon juice, 1/8 teaspoon hot pepper sauce and 1/8 teaspoon cumin; then simmer until soup is heated through.   Dinner   Kabob On 14-inch all-metal skewer, alternately thread 3-ounce beef or pork tenderloin cut into 5 chunks with 5 bite-size chunks zucchini and 5 cherry tomatoes. Baste with mixture of 1 teaspoon balsamic vinegar, 1/2 teaspoon extra-virgin olive oil and 1 minced garlic clove. Broil or grill, turning once, until meat is cooked through.   Into 3/4 cup hot cooked pearl barley (cooked in chicken broth), stir 1 tablespoon chopped fresh mint or cilantro.   Serve lemon wedge on the side   1 tangerine Friday, Day 6  Breakfast   Breakfast pizza Top one small whole-wheat pita split with 1/4 cup chopped tomato and 1/4 cup crumbled feta cheese or 1/3 cup shredded part-skim mozzarella cheese and some chopped fresh basil or oregano. Sprinkle with 2 teaspoons grated Parmesan cheese and 1 teaspoon extra-virgin olive oil. Bake in 400-degree oven to melt cheese.   1 cup sliced strawberries sprinkled with 1 tablespoon orange juice   Lunch   Spinach salad Sprinkle 2 cups torn fresh spinach, 1 cup orange segments and 2 teaspoons toasted pine nuts with 1 teaspoon balsamic vinegar and 1/2 teaspoon extra-virgin olive oil.  Roasted portobello-mushroom sandwich Brush 1 medium-large Portobello mushroom with 1/2 teaspoon extra-virgin olive oil. Roast in 425-degree oven, gill-side up, about 10 minutes. Place mushroom into split whole-wheat pita, then top with mixture of 1/4 cup soft goat cheese, 1/4 cup diced tomato, and sprinkle of minced fresh parsley, oregano and black pepper.   Dinner   Beet salad Toss 1/2 cup shredded raw beets, 1/2 cup shredded carrot, 2 tablespoons chopped fresh parsley or cilantro and 1/2 small garlic clove, minced, with 1/4 cup orange juice and 1 teaspoon balsamic vinegar. Arrange on lettuce leaves.   Roast chicken Coat 1 boneless, skinless chicken breast (5 ounces) with mixture of 1/2 teaspoon extra-virgin olive oil, 1/2 teaspoon lemon juice, 1 small minced garlic clove and some cracked black pepper. Roast in 400-degree oven until chicken is tender and juices run clear when chicken is pierced with tip of knife, about 20 minutes, basting occasionally with pan juices.   Lima beans Toss 2/3 cup canned lima or fava (broad) beans, heated and drained with 1/2 teaspoon extra-virgin olive oil, 1/4 teaspoon lemon peel, some chopped fresh thyme and black pepper. Sprinkle with 1 teaspoon grated Parmesan cheese.   1 cup berries sprinkled with 2 tablespoons dry white wine Saturday, Day 7  Breakfast  1 cup plain fat-free yogurt or calcium fortified cottage cheese with 1 cup fresh mixed cut-up fruit   1 small whole-grain roll and 1 tablespoon jam   Lunch  Tabbouleh Combine 1/4 cup bulgur, 1 tablespoon lemon juice and 1/4 cup boiling water. Let stand about 30 minutes or until the liquid is absorbed. Stir in 1 medium diced tomato, 1 sliced green onion, 1/2 cup chopped fresh parlsey, 1 tablespoon chopped fresh mint, 1 tablespoon extra-virgin olive oil, 1/8 teaspoon salt and 1/8 teaspoon black pepper. Refrigerate for at least 1 hour to blend flavors. Stir and serve over lettuce leaves.   1 small whole-wheat pita, cut into wedges, and 1/4 cup hummus   Dinner  Tomato and feta salad On lettuce leaves, arrange 3 tomato slices, 2 sweet onion slices and 1/4 cup feta cheese. Sprinkle with 1 teaspoon balsamic vinegar and 1/2 teaspoon extra-virgin olive oil.   Shrimp and pine nuts in orange sauce In nonstick skillet coated with 1 teaspoon extra-virgin olive oil, cook 8 large shrimp, 1/2 tablespoon pine nuts, and 1 minced garlic clove until shrimp begin to turn opaque. Add 2 tablespoons orange juice, 2 tablespoons dry white wine, 1/2 teaspoon capers and pinch of crushed red pepper (optional). Heat to boiling. Serve over 2/3 cup cooked couscous.   1 cup steamed broccoli Sensational Snacks  Depending on where you are in the Mediterranean region, they&amp;#039;re called tapas, mezes or antipasti. By any name, they are scrumptious, and at 100 calories each, you can enjoy two per day and still stay on your diet track.   Steamed whole artichoke Mix 1 tablespoon lemon juice and 1 teaspoon extra-virgin olive oil for dipping  2 dried figs Use 1 teaspoon red wine for dipping  2 thin slices prosciutto, each wrapped around a piece of mango  5 large cooked shrimp Use 2 tablespoons cocktail sauce for dipping  15 grape tomatoes and eight 3/4 -inch chunks part-skim mozzarella cheese  1 cup chilled gazpacho soup and 2 sesame breadsticks  25 pistachios  12 oil-roasted, salted and shelled whole almonds  7 kalamata or other Mediterranean olives  Crostini Thin slices of toasted bread crowned with a savory topping are a Mediterranean favorite. Rub garlic clove half over 1/2-inch slice toasted Italian bread; sprinkle with 1 1/2 teaspoons extra-virgin olive oil, then top with one of the following:  1 tablespoon hummus sprinkled with lemon juice  1 roasted red pepper sprinkled with capers  1 tablespoon goat cheese sprinkled with shredded carrot and freshly ground black pepper  2 tablespoons sun-dried tomato sprinkled with chopped fresh basil or thyme  1/3 cup leftover cooked leafy vegetable (such as spinach) and 1 tablespoon grated Parmesan cheese)  1 thin slice part-skim mozzarella cheese (1/2 ounce) sprinkled with chopped fresh basil or thyme  2 tablespoons drained water-packed tuna sprinkled with 1/2 teaspoon lemon juice and capers  1 tomato slice, 1 sweet onion slice, 3 anchovy fillets     Mediterranean Grains  Couscous Originally from North Africa, this grainlike pasta is made from semolina wheat flour. The packaged, precooked version is ready to eat in just five minutes and is widely available in supermarkets.   Bulgur A staple of the Middle East, it is a pulverized form of whole-wheat kernels that have been boiled, dried, cracked and sifted. Bulgar, used in tabbouleh, is precooked and can be reconstituted by cooking or just soaking in hot water (at least 140 degrees F) for about 30 minutes. It is available in supermarkets and natural-food stores.   Polenta A cornmeal mush that originated in Italy. You can find precooked logs in supermarket produce sections or dairy cases. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16205/mediterranean-diet-plan/>