1500 Calorie Mediterranean Diet Plan – Overview
The 1500 calorie Mediterranean diet plan is highly recognized as the healthiest and one of the most sought-after diet plans on the planet right now.
This is a perfect treat for everyone who avoids random diet plans due to their monotonous menus and recipes.
This diet plan is deemed healthier than the others, but you can also binge upon some of the most cherished food options like fresh fruits, vegetables, whole grains, legumes, fish, and healthy fats.
That’s not it, as moderate amounts of wine intake are also permitted within this 1500 calorie Mediterranean diet plan.
A Brief Insight into the 1500 calorie Mediterranean diet plan
For all those who don’t know much about the Mediterranean diet plan, it is primarily based on the conventional eating habits of people living in Mediterranean regions like Italy and Greece in the early 60s.
Random studies by medical experts have confirmed that this 1500 calorie Mediterranean diet plan can help you lose some good weight quickly.
Furthermore, it can also minimize the risk of various health issues like type 2 diabetes, cardiovascular issues, and so on.
Some good-to-know facts about the 1500 calorie Mediterranean diet plan
- There are many countries which are based around the Mediterranean Sea, so there’s no one way to follow this diet
- This diet plan can be customized according to your respective needs and preferences
- Eat lots of vegetables, fruits, nuts, seeds, legumes, potatoes, fish and seafood
- Keep the consumption of poultry, eggs, yogurt, and cheese in moderate amounts
- Minimize the consumption of red meat during this diet plan
- Skip food items with added sugars, refined grains, and refined oils
- Stay away from processed meat and packaged foods
- Water must be your go-to beverage in the 1500-calorie Mediterranean diet plan, but you can still consume moderate amounts of red wine.
- You can also bring Coffee and Tea in limited amounts, but sugary drinks and beverages are strictly prohibited.
Weekly sample 1500 calorie Mediterranean diet plan
Day 1.
Breakfast- 1 serving of eggs and cheese sandwich with 2 hard-boiled eggs
Snack- 1 serving of spinach tomato salad
Lunch- 1 avocado
Snack- Almonds (1 oz)
Dinner- 1 serving of easy grilled chicken
Total calories for the day-1507
Day 2.
Breakfast- 1 serving of simple spinach scramble with 1 orange
Snack- 1 serving of seasoned mashed chickpeas with one sliced bell pepper
Lunch- 1 avocado
Snack- Almonds (1 oz)
Dinner- 1 serving of easy grilled chicken teriyaki with 1 serving of broccoli almondine
Total calories for the day-1498
Day 3.
1500 calorie Mediterranean diet plan – Cucumber avocado salad
Breakfast- 2 slices of buttered toast with cinnamon
Snack- 1 serving of cucumber avocado salad
Lunch- 2 servings of carrots with hummus
Snack- 2 servings of bell pepper and hummus
Dinner- 1 serving of brown sugar salmon with 1 serving of garlic green beans
Total calories for the day-1492
Day 4.
Breakfast- 2 servings of banana egg pancakes
Snack- 1 serving of peppered cottage cheese
Lunch- 1 avocado
Snack- 1 serving of yogurt and strawberries
Dinner- 1 serving of spicy basil lemon chicken with 1 serving of roasted green beans
Total calories for the day-1488
Day 5.
Breakfast- 1 serving of basic scrambled eggs with 1 apple
Snack- 1 serving of peanut butter with celery
Lunch- 1 avocado
Snack- 2 cups of grapes
Dinner- 1 serving of chicken Ceaser salad with 1 serving of roasted mushrooms
Total calories for the day-1497
Day 6.
1500 calorie Mediterranean diet plan – Peanut butter
Breakfast- 1 serving of banana tahini toast
Snack- 1 serving of yogurt and strawberries
Lunch- 2 servings of peanut butter with celery
Snack- Almonds (1 oz)
Dinner- 1 cup of creamy tomato soup with 2 servings of easy cauliflower rice
Total calories for the day-1496
Day 7.
Breakfast- 2 servings of southwestern salsa eggs and 1 apple
Snack- 2 cups of blueberries
Lunch- Almonds (2 oz)
Snack- 1 serving of Lettuce tuna rollups
Dinner- 2 servings of lemon butter scallops with 2 servings of steamed green beans
Total calories for the day-1491
Summing it up
You don’t have to go by a lot of rules and guidelines in this 1500 calorie Mediterranean diet plan and need to follow a healthy dietary pattern alongside.
Furthermore, consult with your doctor before starting along with any diet plan, and not just this one.
See Also
1600 calorie Mediterranean diet plan
1500 calorie meal plan high protein