Weekly Diet Meal Plan - Day 2

On Day 2 of this weekly diet meal plan we have some more easy healthy recipes; we will be cooking Swiss chard - a simple Swiss chard recipe with potatoes, garlic and olive oil. Swiss chard is very high on my list of favorite healthy foods.

We will be having grilled Gilthead sea-bream for lunch, and a Greek salad for dinner.

Breakfast

  • 2 whole grain crackers
  • 2 tbsp cottage cheese
  • 2 slices prosciutto (or lean ham)
  • 2 pickles
  • coffee or tea without sugar
Healthy breakfast menu

Healthy breakfast menu

Snack

  • ½ cup lowfat plain yogurt
  • 4 almonds

Lunch

  • Grilled Gilthead sea-bream
  • Swiss chard with potatoes, garlic and olive oil
  • glass of red wine
Healthy lunch ideas

Weekly diet meal plan - Day 2
Healthy lunch ideas

Gilthead Sea-Bream Recipe

Clean the fish. Dry it and season with salt, oil it with olive oil and grill for about 20 minutes.
For more info on how to grill fish click here.

Swiss Chard Recipe

Serves 2

You need:

  • 1 kg/2.2 lb Swiss chard, cut into large pieces
  • 4 potatoes, chopped into large pieces
  • 3 garlic cloves, minced
  • 2-3 tbsp olive oil
  • 1 tbsp salt
  • water

Instructions:

Put the potatoes, salt and Swiss chard in a large cooking pan and cover with water (up to 2/3 of the pan).

Cook in a covered pan for about 20 minutes or until potatoes turn soft.

Drain the water, add olive oil, cover and leave for 5 minutes.

Squash the Swiss chard and potatoes with a fork or a big spoon and add garlic. Stir well and serve with fish.


Fruit

  • 1 orange
  • 4 almonds

Dinner

  • Greek salad
Easy dinner recipe

Easy dinner recipe - Greek salad

Greek Salad Recipe

Serves 2

You need:

  • 1 tomato, cut into small cubes
  • 1 cucumber, cut into small cubes
  • 1 red pepper, cut into small cubes
  • 100 g/3.5 oz feta cheese, cut into small cubes
  • 60 g/2.1 oz tuna, canned
  • basil, 2 pinches
  • 2 tbsp red balsamic vinegar
  • 2 tbsp olive oil


Instructions:

Put all ingredients into a large bowl.

Season with basil, balsamic vinegar and olive oil. Mix well with a spoon.


Snack (before going to bed)

  • ½ cup lowfat plain yogurt
  • 4 almonds

Proceed to Day 3



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