Day 3-Dinner: Dijon Halibut Steak

Day 3

Dinner: Dijon Halibut Steak

Cooking time: 15 minutes

Calories: 243

Ingredients:
  •   1 teaspoon butter
  •   1 teaspoon freshly chopped basil
  •   1 tablespoon lemon juice
  •   ½ teaspoon chili flakes
  •   1 tablespoon finely chopped sun-dried tomatoes
  •   1 teaspoon Dijon mustard
  •    1 fresh halibut fillet (about 5oz/142g)
How to make:
  1. Heat butter, basil, lemon juice, chili, sun-dried tomatoes, and mustard in a small saucepan to create a glazing liquid.
  2. Coat halibut steak with the mixture.
  3. Heat a greased pan grill over medium heat. Add halibut fillet and grill for about 4-5 minutes on each side, until tender.
Nutrients

Water: 126.22 g

 

Energy: 243 kcal

 

Protein: 27 g

 

Total lipid (fat): 12 g

 

Saturated fat: 3.9 g

 

Carbohydrate: 3.8 g

 

Fiber, total dietary: 1.1 g

 

Sugars, including NLEA: 6.3 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 216.2 mg

 

Iron (Fe): 1.76 mg

 

Magnesium (Mg): 34.9 mg

 

Phosphorus (P): 337.93 mg

 

Potassium (K): 635.49 mg

 

Sodium(Na): 222.08 mg

Day 3-Lunch: Nicoise Salad

Day 3

Lunch: Nicoise Salad

Cooking time: 15 minutes

Calories: 379

Ingredients:
  •       2 medium eggs
  •       3oz (85g) canned tuna, packed in water
  •       1oz (28g) canned anchovies
  •       1 cup (35g) lettuce, roughly shredded
  •       ½ cup (122g) cherry tomatoes, halved
  •       4 black olives, pitted
  •       1 teaspoon balsamic vinegar
  •       1 teaspoon extra-virgin olive oil
How to make:
  1.     Place eggs in a small pot and cover with cold water. Bring to a boil, then cover the pot and turn the heat off. Let the eggs cook, covered, for 9 to 12 minutes, depending on your desired doneness. Allow them to cool down, peel, and cut them into quarters.
  2.     Drain tuna and anchovies.
  3.     Add lettuce to a serving plate, then top with tuna, anchovies, cherry tomatoes, olives, and boiled eggs.
  4.      Drizzle with balsamic vinegar and olive oil.
Nutrients

Water: 206.96 g

 

Energy: 379 kcal

 

Protein: 39 g

 

Total lipid (fat): 20 g

 

Saturated fat: 5.1 g

 

Carbohydrate: 9 g

 

Fiber, total dietary: 2.7 g

 

Sugars, including NLEA: 4.9 g

 

Added sugars: 0 g

 

Calcium (Ca): 204.39 mg

 

Iron (Fe): 7.4 mg

 

Magnesium (Mg): 55.42 mg

 

Phosphorus (P): 394.96 mg

 

Potassium (K): 502.31 mg

 

Sodium (Na): 1596.21 mg

Day 3-Breakfast: Mediterranean Style Toast

Title

Breakfast: Mediterranean Style Toast

Cooking time: 5 minutes

Calories: 342

Ingredients:
  •       2 slices of whole-wheat bread
  •       1oz (28g) feta cheese, crumbled
  •       4 black olives, pitted and sliced
  •       1oz (28g) sun-dried tomatoes, packed in oil, drained
How to make:
  1.     Toast bread according to your preference.
  2.     Add crumble feta on the two slices of bread, then top with olives and sun-dried tomatoes.
Nutrients

Water: 74.77 g

 

Energy: 342 kcal

 

Protein: 14 g

 

Total lipid (fat): 15 g

 

Saturated fat: 5.3 g

 

Carbohydrate: 40 g

 

Fiber, total dietary: 6.3 g

 

Sugars, including NLEA: 3.2 g

 

Added sugars: 1.2 g

 

Calcium (Ca): 288.05 mg

 

Iron (Fe): 4.04 mg

 

Magnesium (Mg): 84.59 mg

 

Phosphorus (P): 288.19 mg

 

Potassium (K): 642.86 mg

 

Sodium (Na): 23.86 mg

Day 2-Snack: Tomato and Goat Cheese Bruschetta

Day 2

Snack: Tomato and Goat Cheese Bruschetta

Cooking time: 5 minutes

Calories: 196

Ingredients:
  •       1 slice of whole-wheat bread
  •       1 plum tomato
  •       1oz (28g) goat cheese, crumbled
  •       1 tablespoon freshly chopped basil
How to make:
  1. Toast bread according to your preference.
  2. Cut the tomato in half, remove the seeds and dice it.
  3.  Add chopped tomato to the bread slice, then top with crumbled cheese and fresh basil.
Nutrients

Water: 31.88 g

 

Energy: 196 kcal

 

Protein: 9.7 g

 

Total lipid (fat): 7 g

 

Saturated fat: 4 g

 

Carbohydrate: 24 g

 

Fiber, total dietary: 4.5 g

 

Sugars, including NLEA: 6.2 g

 

Added sugars: 0.1 g

 

Calcium (Ca): 225.37 mg

 

Iron (Fe): 2.85 mg

 

Magnesium (Mg): 34.81 mg

 

Phosphorus (P): 173.26 mg

 

Potassium (K): 114.96 mg

 

Sodium (Na): 507.51 mg

Day 2-Dinner: Feta Walnuts and Beet Salad

Day 2

Dinner: Feta Walnuts and Beet Salad

Cooking time: 5 minutes

Calories: 308

Ingredients:
  •       ½ small beet
  •       1oz (28g) feta cheese
  •       1 cup (30g) spinach
  •       1oz (28g) walnuts
  •       1 teaspoon extra-virgin olive oil
  •      1 tablespoon lemon juice
How to make:
  1. Peel the beet and cut it into small cubes. Cut feta into cubes.
  2. Add spinach to a plate, top with cubed beet, feta cheese, walnuts, and drizzle with olive oil and lemon juice.
Nutrients

Water: 52.3 g

 

Energy: 308 kcal

 

Protein: 9.1 g

 

Total lipid (fat): 29 g

 

Saturated fat: 6.1 g

 

Carbohydrate: 7.1 g

 

Fiber, total dietary: 2.4 g

 

Sugars, including NLEA: 1.2 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 203.52 mg

 

Iron (Fe): 1.9 mg

 

Magnesium (Mg): 29.69 mg

 

Phosphorus (P): 111.04 mg

 

Potassium (K): 195.28 mg

 

Sodium (Na): 346.71 mg

Day 2-Lunch: Spaghetti with Zucchini Tomatoes and Pine Nuts

Day 2

Lunch: Spaghetti with Zucchini Tomatoes and Pine Nuts

Cooking time:

Calories: 424

Ingredients:
  •       ½ small zucchini, halved lengthwise and sliced
  •       Pinch of salt and pepper
  •       2 teaspoons extra-virgin olive oil, divided
  •       1 garlic clove
  •       ¼ teaspoon red pepper flakes
  •       ¾ cup (68g) dry whole-wheat spaghetti
  •       ¼ cup (38g) grape tomatoes, halved
  •       ½ cup (12g) chopped fresh basil
  •       1 tablespoon pine nuts
  •       1 tablespoon balsamic vinegar
How to make:
  1. Heat 1 teaspoon of oil in a nonstick skillet over high heat.
  2. Add half of the zucchini and cook, occasionally stirring, until golden brown and slightly charred, 5 to 7 minutes. Transfer to a clean plate and set it aside.
  3. Peel and mince the garlic.
  4. In the same skillet, add garlic and pepper flakes over medium heat and cook until fragrant, about 30 seconds. Return zucchini to the skillet and cook for about 30 seconds.
  5. Meanwhile, cook pasta according to package instructions. Reserve ¼ cup of the cooking water, then drain the pasta and return it to the pot.
  6. Add zucchini mixture, tomatoes, basil, pine nuts, vinegar, and remaining olive oil and toss to combine. Season with salt and pepper to taste and adjust consistency with reserved cooking water as needed.
Nutrients

Water: 77.61 g

 

Energy: 424 kcal

 

Protein: 12 g

 

Total lipid (fat): 19g

 

Saturated fat: 2.1 g

 

Carbohydrate: 58 g

 

Fiber, total dietary: 7.9 g

 

Sugars, including NLEA: 4.7 g

 

Added sugars: 2.4 g

 

Calcium (Ca): mg

 

Iron (Fe): 3.74 mg

 

Magnesium (Mg): 130.21 mg

 

Phosphorus (P): 322.23 mg

 

Potassium (K): 558.51 mg

 

Sodium (Na): 746.11 mg

Day 2-Breakfast: Greek Yogurt Parfait

Daay 2

Breakfast: Greek Yogurt Parfait

Cooking time: 5 minutes

Calories: 336

Ingredients:
  •       ¾ cup (170g) plain low-fat Greek yogurt
  •       ¼ cup (28g) no added sugar granola
  •       ½ cup (70g) blackberries
  •       ½ cup (62g) raspberries
  •       1 teaspoon honey
  •      Optional: fresh mint leaves for garnish
How to make:
  1. Add half of the Greek yogurt to the bottom of a glass or bowl.
  2. Add half of the granola, half of the blackberries, and raspberries.
  3. Repeat the procedure by adding another layer of yogurt, granola, and berries.
  4. Drizzle with honey and top with fresh mint leaves if desired.
Nutrients

Water: 53.59 g

 

Energy: 336 kcal

 

Protein: 22 g

 

Total lipid (fat): 11 g

 

Saturated fat: 3.5 g

 

Carbohydrate: 39 g

 

Fiber, total dietary: 11 g

 

Sugars, including NLEA: 15 g

 

Added sugars: 4 g

 

Calcium (Ca): 211.08 mg

 

Iron (Fe): 0.94 mg

 

Magnesium (Mg): 13.63 mg

 

Phosphorus (P): 18.04 mg

 

Potassium (K): 208.96 mg

 

Sodium (Na): 60.31 mg

Day 1-Dinner: Halloumi with Roasted Vegetables Salad

Day 1

Dinner: Halloumi with Roasted Vegetables Salad

Cooking time: 15 minutes

Calories: 356

Ingredients:
  •       1 medium red bell pepper
  •       ½ small zucchini
  •       3oz (85g) halloumi cheese
  •       1 cup (35g) lettuce, shredded
  •       1 teaspoon grain mustard
  •       1 teaspoon extra-virgin olive oil
  •       1 teaspoon lemon juice
  •       Pinch of salt and pepper
How to make:
  1. Cut bell pepper in half, and remove the seeds and the white membrane. Cut it into slices.
  2. Thinly slice the zucchini.
  3. Heat a pan grill greased with olive oil on medium heat.
  4. Add red pepper slices and zucchini and cook for about 3-4 minutes on each side. Transfer to a clean plate and set them aside.
  5. Add halloumi cheese and grill for about 2 minutes. Flip and cook for 1 more minute. Transfer grilled halloumi to the plate with vegetables and set it aside.
  6. Arrange lettuce on a serving plate. Top with grilled vegetables and halloumi.
  7. Whisk mustard, olive oil, lemon juice, salt, and pepper in a small bowl.
  8. Drizzle the salad with the dressing and gently mix to blend in the flavors.
Nutrients

Water: 130.71 g

 

Energy: 356 kcal

 

Protein: 20 g

 

Total lipid (fat): 26 g

 

Saturated fat: 14 g

 

Carbohydrate: 12 g

 

Fiber, total dietary: 1.5 g

 

Sugars, including NLEA: 4.2 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 643.21 mg

 

Iron (Fe): 1.01 mg

 

Magnesium (Mg): 36.8 mg

 

Phosphorus (P): 101.8 mg

 

Potassium (K): 522.98 mg

 

Sodium (Na): 1294.33 mg

Day 1-Lunch: Tuna Pesto Salad

Day 1

Lunch: Tuna Pesto Salad

Cooking time: 15 minutes

Calories: 369

Ingredients:
  •   ½ cup (48g) dry whole-wheat fusilli pasta
  •   3oz (85g) tuna, packed in water
  •   ¼ cup (31g) cherry tomatoes
  •   ½ red bell pepper
  •   ½ small cucumber
  •   ½ cup (10g) arugula
  •   ¼ cup (34g) green olives, pitted
  •   1 teaspoon extra-virgin olive oil
  •   1 tablespoon lemon juice
  •   ¼ teaspoon dried basil
  •   ¼ teaspoon dried oregano
  •    Pinch of salt and pepper
How to make:
  1. Cook pasta according to package instructions. Drain and set aside.
  2. Meanwhile, drain the canned tuna. Cut cherry tomatoes in half, roughly chop the red bell pepper, and slice the cucumber.
  3.  Add arugula to a serving plate, then add cooked pasta, tuna, vegetables, and olives. Drizzle with olive oil and lemon juice and season with dried basil, oregano, salt, and pepper.
Nutrients

Water: 167.88 g

 

Energy: 369 kcal

 

Protein: 25 g

 

Total lipid (fat): 12 g

 

Saturated fat: 1.8 g

 

Carbohydrate: 44 g

 

Fiber, total dietary: 7.6 g

 

Sugars, including NLEA: 5 g

 

Added sugars: 1.2 g

 

Calcium (Ca): 143.97 mg

 

Iron (Fe): 6.17 mg

 

Magnesium (Mg): 114.14mg

 

Phosphorus (P): 308.56 mg

 

Potassium (K): 567.7 mg

 

Sodium (Na): 896.67 mg

Day 1-Breakfast: Mediterranean Breakfast Sandwich

Day 1

Breakfast: Mediterranean Breakfast Sandwich

Cooking time: 10 minutes

Calories: 459

Ingredients:
  •   1 teaspoon extra-virgin olive oil
  •   1 garlic clove
  •   ½ cup (15g) spinach
  •   2 medium eggs
  •   ¼ cup fresh basil
  •   1oz (28g) feta cheese
  •   2 slices of whole-wheat bread
  •    pinch of ground black pepper
How to make:
  1. Add olive oil to a pan and heat over medium heat.
  2. Peel and mince garlic.
  3. Once heated, add the garlic and spinach and leave for about 30 seconds or until the spinach begins to soften. Add eggs and cook while stirring for about 2-4 minutes. Remove from the heat and add the basil.
  4.  To assemble the sandwich, place feta over a slice of bread in an even layer. Add in spinach and egg mixture. Season with black pepper and top with the remaining slice of bread.
Nutrients

Water: 150.23 g

 

Energy: 459 kcal

 

Protein: 27 g

 

Total lipid (fat): 23 g

 

Saturated fat: 1.8 g

 

Carbohydrate: 35 g

 

Fiber, total dietary: 5.1 g

 

Sugars, including NLEA: 3.7 g

 

Added sugars: 0.6 g

 

Calcium (Ca): 342.88 mg

 

Iron (Fe):  4.61 mg

 

Magnesium (Mg): 96.53 mg

 

Phosphorus (P):  460.88 mg

 

Potassium (K):  503.03 mg

 

Sodium (Na): 896.67 mg