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The Boston Globe

Health & wellness

Menus for the Mediterranean diet and Ornish plan

MEDITERRANEAN DIET

Breakfast

6 oz. Greek yogurt topped with ½ cup strawberries and 1 tsp. honey

1 slice whole-grain toast with half mashed avocado

Lunch

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1 whole-grain pita with 2 tbsp. hummus and stuffed with 1 cup fresh greens and 2 slices tomatoes

1 cup minestrone soup

1 medium orange

Water with 1 lemon wedge

Snack

cup sliced almonds

cup peanuts


Dinner

3 oz. salmon topped with 1 tsp. tarragon and 1 tsp. mustard over

½ cup couscous, ½ cup zucchini, and 4 spears asparagus

Salad:

½ cup arugula

½ cup baby spinach

1 tbsp. shaved
Parmesan cheese

1 tbsp. vinaigrette dressing

5 oz. red wine (optional)

Dessert

Small bunch grapes

½ cup lemon sorbet

Source: Oldways, which also has hundreds of recipes on its website oldwayspt.org

ORNISH SPECTRUM REVERSING HEART DISEASE PLAN

Breakfast

1¾ egg white zucchini frittata*

cup each — blueberries, strawberries, blackberries

½ cup non-fat milk

1 slice whole-grain bread

1 cup tea or
decaf coffee

Lunch

1 cup mango-beet salad*

1 cup vegetarian chili*

1 slice cornbread

Snack

cup green pea guacamole*

6 whole-wheat pita bread wedges

½ cup red grapes

Dinner

1 cup fennel and arugula salad with fig vinaigrette*

2 cups whole-wheat penne pasta with roasted vegetables*

2 cup fruit-and-yogurt trifle*

Glass of wine or sparkling water

*Recipes can be found here.

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