Weekly Diet Meal Plan - Day 3

Welcome to Day 3 of the weekly diet meal plan!

Today we are going to try a very simple and easy beefsteak recipe and a mushroom recipe.

We will be cooking kale which is low in calories and has many health benefits.

Breakfast

• 2 whole grain crackers
  
• 80 g/2.8 oz tuna, canned
  
• 3 asparagus (or pickles or pickled peppers)
  
• coffee or tea without sugar

Healthy breakfast menu

Snack

• ½ cup lowfat plain yogurt
  
• 4 almonds

Lunch

• beefsteak
  
• kale cooked with potatoes, garlic and olive oil
  
• glass of red wine

Weekly diet meal plan - Day 3
Healthy lunch ideas

Beefsteak Recipe

Serves 2

You need:

• 4 beefsteaks
  
• 6 tbsp olive oil
  
• salt and pepper to taste
  

Instructions:

Beefsteak is the best when you cut it into thick slices, lightly tenderize it by hand and cover with olive oil in a bowl. It can be stored this way in your refrigerator for a few days.

When you want to cook it, heat olive oil in a frying pan and cook the steak for about 2 minutes each side for medium rare, or to taste. It shouldn't be cooked for more than 10 minutes.

When it is done, season with salt and pepper to taste.

Kale Recipe

Serves 2

You need:

• 1 small bunch of kale, chopped into large pieces
  
• 4 potatoes, chopped into large cubes
  
• 4 garlic cloves, minced
  
• 5 tbsp olive oil
  
• ½ tbsp salt
  
• water
  
• pepper to taste
  

Instructions:

Peel the potatoes and put them into a deep cooking pan with salt.

Add kale and pour water to fill about 2/3 of the cooking pan. Cook covered pan over low heat for about 20 minutes (or until kale turns soft).

Drain the water, add olive oil, garlic and season with pepper. Stir well.

Fruit

• 3 tangerines
• 4 almonds
  

Dinner

• Mushrooms on onion with eggs and parsley

Easy dinner recipe

Mushroom Recipe

Serves 2

You need:

• 1 kg/2.2 lb mushrooms, thinly slices
  
• 1 small onion, chopped
  
• 2 eggs
  
• 1 tbsp parsley, finely chopped
  
• 4 tbsp olive oil
  
• salt and pepper to taste
  

Instructions:

Heat olive oil in a frying pan and saute the onion until softened.

Add mushrooms and salt to taste and simmer in an open pan (the mushrooms will release their moisture - cook them until the water evaporates).

Add eggs and parsley, stir well and cook until the eggs are done. Season with pepper to taste.

Snack (before going to bed)

• ½ cup lowfat plain yogurt
  
• 4 almonds

Proceed to Day 4

Return from Weekly Diet Meal Plan - Day 3 page to Free Diet Meal Plans

Return to Mediterranean Diet Home Page

ShareFacebookTwitterPinterestTumblrRedditWhatsApp