1600 Calorie Mediterranean Diet Plan

1600 Calorie Mediterranean Diet Plan

What is the Mediterranean Diet?

It’s like a pyramid where you can see fish, legumes, seasonal fruits and vegetables in the consume-with-gusto level at the bottom.

You will see that whole grains and olive oil are found in the next tier, followed by lean meats and poultry, local dairy, and wine.

The very top of the pyramid shows the option of eating limited quantities of red meat and some added sugars such as cookies or honey.

So, what’s one of the most astonishing things we need to know about a Mediterranean diet menu? Nothing is forbidden, not even dessert.

Eating on the Mediterranean Diet Plan? (When and How)

There’s no need to watch your clock each passing hour, nor is there a need to eat within a specific time frame or journal every bite.

Instead of doing all that and staying alert, focus on three main meals and one little snack daily.

Those meals must be full of plant-based foods, an acceptable but not too much protein (mainly fish), and just a tiny bit of dairy.

Remember to abide by the rules simply:

  • Eat whenever you’re feeling hungry
  • Stop whenever you’re getting full
  • Focus mainly on whole and minimally processed foods whenever possible

If you’re the type of person who enjoys counting, check out this rough breakdown of the Mediterranean diet plan.

  • 50 % Carbohydrates from fruits, legumes, vegetables, and whole grains
  • 35 % Fats from healthy seeds, fish, oils and nuts
  • 15 % Protein from legumes, dairy, poultry, fish, nuts and eggs

You don’t have to change your existing eating habits completely.

Apply these diet plan principles in a completely realistic way to your present health and lifestyle, and don’t even think about having a strict set of rules and restrictions.

Never shy away from the flavor.

Essential grilled fish and steamed whole-grain starches may be incredibly dull when served on their own, so go ahead and add some flavor ingredients like garlic, rosemary, thyme, basil, and oregano to transform your dish.

Only half a teaspoon of dried oregano contains antioxidants of up to ones found in 3 cups of spinach.

Why Try a Mediterranean Diet?

1. Continuous weight loss:

How can a simple diet that features nuts, oils, pasta, bread, and wine assist you in losing weight? It’s merely because it causes you to feel full and keeps hunger away.

Healthy fats and protein in this diet help you in the evening. Thus, you’ll feel less need to hunt down various kinds of fast food to get through the day.

Fact: A study published in the New England Journal of Medicine found that:

People following a Mediterranean diet for two years have already lost more weight than low-fat dieters and managed to keep their 10-pound loss. That is all because, with this diet, you will not feel hungry like you used to.

2. Get a strong and healthy heart:

Following this diet will decrease every heart disease risk factor, including high blood pressure, cholesterol, and triglyceride.

All the aspects of the diet keep your heart healthy due to the synergy in all of its elements.

Antioxidants found in fruits, vegetables, and beans boost the prevention of atherosclerosis, which causes plaque build-up in the arteries.

Omega 3 fatty acids in fish lower blood pressure, lessen arrhythmia risk and decrease triglyceride levels.

Olive oil also decreases bad cholesterol, and with the help of wine and other spirits in moderation, this will also lower heart disease risk.

3. The Prevention of Diabetes:


1600 Calorie Mediterranean Diet Plan – Diabetes

Even when not cutting calories, those people who are at high risk for cardiovascular disease can get the chance to reduce their diabetes risk by simply following a Mediterranean diet plan.

Research proves that this diet aids people with pre-diabetes to lower their blood sugar until they reach a level enough to avoid developing full-blown type 2 diabetes.

4. Obtaining Better Eyesight:

1600 Calorie Mediterranean Diet Plan – Eyesight

Going according to this diet will help put off or prevent macular degeneration, the number one leading cause of vision loss after passing the age of 54.

This tragic condition, which reaches more than ten million citizens, can destroy the part of the retina that cares for the clear central vision needed for reading, driving, and recognizing faces.

Eating fish and vegetables can help to reduce the risk of getting it early, and the omega-3 fatty acids found in fish can significantly decrease the risk of the disease.

Also, the lutein in green leafy vegetables can reduce the possibility of cataracts and boost retinal health.

5. Reduces Alzheimer’s risk:

1600 Calorie Mediterranean Diet Plan

Reduce Alzheimer risk

By following a Mediterranean diet plan, you can lessen the possibility of Alzheimer’s disease by a minimum of forty percent!

Plus, those who add everyday exercise to the diet were even sixty percent less likely to get Alzheimer’s.

6. Get to Live a Longer Life:

Following this diet can drastically boost overall health and lead to an 8 % reduction in death resulting from the following: Heart disease, cancer, Parkinson’s, and Alzheimer’s.

Studies have also found that the healthy fats in this diet might:

  • Decrease the inflammation and pain of rheumatoid arthritis
  • Lessen the risk of falling with amyotrophic lateral sclerosis by 60 %

Breakfast (347 calories)

Avocado-Egg Toast

One slice of whole-grain bread

Half medium avocado

One large egg, cooked in 1/4 tablespoon of olive oil or coat pan with a thin layer of cooking spray (One-second spray)

Place a pinch of salt and pepper as a seasoning for the egg.

One whole clementine

Morning Snack (249 calories)

One medium apple

Three tablespoons of unsalted dry-roasted almonds

Lunch (378 calories)

Two cups of Ravioli & Vegetable Soup

Two diagonal slices of baguette (1/4 inch thick), preferably whole-wheat

Two tablespoons of shredded Cheddar cheese

Place one tablespoon of cheese and a pinch of pepper on each baguette slice. Then, start to toast until the cheese becomes melted.

Afternoon Snack (119 calories)

Four tablespoons of hummus

One cup of sliced cucumber

Dinner (506 calories)

Salmon & Vegetables

Four ounces of baked salmon

Four cups of roasted Brussels sprouts

3/4 cup of brown rice

1/8 tablespoon of salt

1/8 tablespoon of pepper

One tablespoon of walnuts


Get one and a half tablespoons of olive oil each, lemon juice, and maple syrup; add 1/8 tablespoons of salt as a seasoning.


  • Toss the Brussels sprouts with half a tablespoon of olive oil and bake them at 425°F until they reach a light brown color (15 to 20 minutes).
  • Coat the salmon with 1/4 tablespoon of olive oil or a thin layer of cooking spray and then season it with 1/8 tablespoon each salt and pepper.
  • Bake it at 425°F temperature until it becomes opaque in the middle (4 to 6 minutes).
  • Serve all the Brussels sprouts, the salmon and the brown rice drizzled with the vinaigrette and topped with perfect walnuts.
Meal TypeDetailsCalories
BreakfastAvocado-Egg Toast, One slice of whole-grain bread, Half medium avocado, One large egg, cooked in 1/4 tablespoon of olive oil or coat pan with a thin layer of cooking spray (One-second spray), Place a pinch of salt and pepper as a seasoning for the egg, One whole clementine347
Morning SnackOne medium apple, Three tablespoons of unsalted dry-roasted almonds249
LunchTwo cups of Ravioli & Vegetable Soup, Two diagonal slices of baguette (1/4 inch thick), preferably whole-wheat, Two tablespoons of shredded Cheddar cheese, Place one tablespoon of cheese and a pinch of pepper on each baguette slice. Then, start to toast until the cheese becomes melted.378
Afternoon SnackFour tablespoons of hummus, One cup of sliced cucumber119
DinnerSalmon & Vegetables, Four ounces of baked salmon, Four cups of roasted Brussels sprouts, 3/4 cup of brown rice, 1/8 tablespoon of salt, 1/8 tablespoon of pepper, One tablespoon of walnuts, Vinaigrette506
Total Calories1599

See Also

Mediterranean diet grocery list

Mediterranean Diet Lunch Ideas

Whole Grilled Branzino Recipe

Are Almonds Good For Weight Loss?