Looking for a 1500-1600 Calorie Mediterranean Diet Meal Plan?
This video provides a full-day Mediterranean meal plan designed to keep your meals balanced, nutritious, and delicious while staying within 1500-1600 calories! Whether you’re aiming for weight management, heart health, or just a wholesome diet, this guide covers everything you need!
💡 What’s Inside?✅ A complete 1500-1600 calorie Mediterranean meal plan 🍽✅ Easy-to-make, traditional Mediterranean recipes ✅ Nutrient breakdown and shopping list 🛒
Detailed Recipes
1. Spanakorizo (Spinach Rice)
* Ingredients (1 serving):
* 1 cup cooked rice
* 2 cups fresh spinach, chopped
* 1/4 onion, finely chopped
* 1 garlic clove, minced
* 1 tbsp olive oil
* 1/2 lemon, juiced
* 1/4 cup fresh dill, chopped
* Salt and pepper to taste
* Instructions:
1. Heat olive oil in a pan over medium heat. Sauté the onion and garlic until soft.
2. Add the spinach and cook until wilted.
3. Stir in the cooked rice, lemon juice, and dill. Season with salt and pepper.
4. Cook for 2-3 minutes until heated through. Serve warm.
2. Revithia (Chickpea Stew)
* Ingredients (1 serving):
* 1 cup cooked chickpeas
* 1/2 cup diced tomatoes
* 1/4 onion, chopped
* 1 garlic clove, minced
* 1 tbsp olive oil
* 1/2 tsp paprika
* 1/2 tsp cumin
* 1/4 cup fresh parsley, chopped
* Salt and pepper to taste
* Instructions:
1. Heat olive oil in a pot over medium heat. Sauté the onion and garlic until soft.
2. Add the tomatoes, chickpeas, paprika, and cumin. Stir to combine.
3. Simmer for 15-20 minutes, stirring occasionally.
4. Stir in the parsley and season with salt and pepper. Serve warm.
3. Simple Grilled Fish with Steamed Vegetables
* Ingredients (1 serving):
* 100g white fish (e.g., cod or sea bass)
* 1 cup steamed broccoli
* 1/2 cup steamed carrots
* 1 tsp olive oil
* 1/2 lemon, sliced
* 1 tsp garlic powder
* Salt and pepper to taste
* Instructions:
1. Preheat the oven to 180°C (350°F).
2. Season the fish with olive oil, garlic powder, salt, and pepper.
3. Bake for 15-20 minutes or until the fish is cooked through.
4. Serve with steamed broccoli and carrots, garnished with lemon slices.
Shopping List
Produce
* 1 medium apple
* Carrots
* Broccoli
* Fresh spinach
* 1/4 onion
* Garlic
* Fresh parsley
* Fresh dill
* 1 lemon
Protein
* 150g plain Greek yogurt (2% fat)
* 100g white fish (cod or sea bass)
* Cooked chickpeas
Grains
* Whole-grain bread
* Cooked rice
Pantry Staples
* Tahini
* Almond butter
* Hummus
* Olive oil
* Paprika
* Cumin
* Salt and pepper
Macronutrient Breakdown (Approx.)
* Total Calories: 1500-1600 kcal
* Protein: 80-90g
* Carbohydrates: 140-160g
* Fats: 50-60g
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