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.
Meal Plan
Pasta Fits Mediterranean Diet Weekly Meal Plan
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
- Linguine with sardines, fennel, tomatoes, and raisins (serves 4)
- 1 cup skim milk
- 1 chocolate chip cookie
- 1 orange
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
- Whole wheat elbow pasta and chicken (serves 4)
- 1 cup skim milk
- 1 apple
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
- Stuffed acorn squash (serves 8)
- 1 cup grapes
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
Lunch
- Spiced eggplant and tomatoes and orecchiette (serves 4)
- 1 banana
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
