1500 Calorie Mediterranean Diet Plan

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.

For everyone who stays away from random diet plans due to their monotonous menus and recipes, this one is a perfect treat. Not only this diet plan is deemed healthier than the other ones, but you can also binge upon some of the most cherished food options like fresh fruits, vegetables, whole grains, legumes, fish, and healthy fats.

Well, that’s not it as moderate amounts of wine intake is 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 Mediterranean diet plan, it is largely based on the conventional eating habits of people living in Mediterranean regions like Italy and Greece in the early in the 60s.

Random studies by medical experts have confirmed that this  1500 calorie Mediterranean diet plan can actually help you to lose some good weight within no time. Furthermore, it can also minimize the risk of various health issues like type2 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 along Cofee and Tea in limited amounts but sugary drinks and beverages are strictly prohibited

 Weekly sample 1500 calorie Mediterranean diet plan

Day 1.

1500 calorie Mediterranean diet plan - eggs and cheese sandwich

1500 calorie Mediterranean diet plan – eggs and cheese sandwich

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.

1500 calorie Mediterranean diet plan - simple spinach scramble

1500 calorie Mediterranean diet plan – simple spinach scramble

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

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.

1500 calorie Mediterranean diet plan - banana egg pancakes

1500 calorie Mediterranean diet plan – banana egg pancakes

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.

1500 calorie Mediterranean diet plan - grapes

1500 calorie Mediterranean diet plan – grapes

Breakfast- 1 serving of basic scrambled eggs with 1 apple

Snack-  1 serving pf 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 - banana tahini toast

1500 calorie Mediterranean diet plan – banana tahini toast

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.

1500 calorie Mediterranean diet plan - southwestern salsa eggs

1500 calorie Mediterranean diet plan – southwestern salsa eggs

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 just need to follow a healthy dietary pattern alongside. Furthermore, do consult with your doctor before starting along with any diet plan, and not just this one.

1600 calorie Mediterranean diet plan

1500 calorie meal plan high protein