1200 Calorie A Day Mediterranean Diet

Juicy Chicken And Veg Skewers With Tzatziki And Cous Cous

A 7-Day, 1,200-Calorie Meal Plan #shorts #shortsbeta #diet
  • 1 Chicken Breast
  • Juice of ½ a Lemon
  • 50g Mushrooms
  • 1¼ tsp Olive Oil
  • ½ Red Onion
  • ½ tsp White Wine Vinegar
  • 2 tbsp low fat Greek Yoghurt

Thread bite-sized chunks of chicken, courgette, pepper, onion and mushrooms onto skewers.

Brush lightly with a little of the olive oil and cook under the grill.

Prepare the couscous while the skewers are cooking.

Make the tzatziki by combining the parsley, garlic and chopped cucumber with remaining olive oil, lemon juice and vinegar. Season to taste.

Weekly Sample Planner For 1800 Calorie Mediterranean Diet

Day 1.

1800 calorie Mediterranean diet Chicken Ceaser salad

Breakfast- 2 servings of scrambled eggs with spinach and feta cheese

Snack- 1 serving of yogurt with strawberries

Lunch- 2 servings of grain-free tabbouleh salad

Snack- 1 serving of cheese slices

Dinner- 1 serving of chicken Ceaser salad with 1 serving of garlic roasted Brussell sprouts

Total calories for the day-1789

Day 2.

1800 calorie Mediterranean diet Peanut butter

Breakfast- 1 serving of basic eggs with 2 slices of buttered toast

Snack- 1 serving of peanut butter and carrots

Lunch- 2 servings of tuna with white bean salad

Snack- 1 serving of tuna avocado salad with 1 serving of cheese slices

Dinner- 2 servings of Zucchini pasta with 2 servings of easy steamed green beans

Total calories for the day-1792

Day 3.

1800 calorie Mediterranean diet Spinach and banana smoothie

Breakfast- 1 serving of spinach and banana smoothie and 4 easy to peel hardboiled eggs

Snack- 2 servings of cheese slices

Lunch- 2 servings of grain-free tabbouleh salad

Snack- 1 serving of peanut butter and celery

Dinner- 2 servings of easy grilled chicken with 12 spears of grapes

Total calories for the day-1790

Day 4.

1800 calorie Mediterranean diet Fried vegetable

Breakfast- 2 servings of cream cheese omelet with 2 oranges

Snack- Pecans

Lunch- 1 serving of tuna stuffed tomato with almonds

Snack- Granola

Dinner- 2 servings of vegetable stir-fry

Total calories for the day-1802

Day 5.

Snack- 1 serving of peanut butter and carrots

Day 6.

Diet Strategy For Wellness

A great diet strategy need to be balanced to satisfy daily nutrient needs. BMI stands for your body mass index, which is a measure of your body fat according to your height and weight.

There are a lot of diet plan plans there with huge claims, however for a diet to work, it requires to be versatile, reasonable, easy, and never ever leave you hungry. , if a diet is restrictive complex too complicated limitingll limiting back to your old ways sooner than later!! So, if you have actually already tried everything and are searching for a practical option to your health/weight issue, a Low GI diet plan may be the response!

Inspiration is the 2nd tip. The first one was about knowing whatever relating to the diet. Motivation is next to knowledge. You need to have all the reasons you require to pursue the modification and the advantages you want from the diet plan. After motivation is preparation. Prepare yourself mentally, spiritually and after that physically. Remove all the Do-Not-Eat foods out of your sight. Inform everyone you know that you are going to follow a brand-new diet plan to get their full support and help you avoid interruption from the diet. Prepare to leave your unhealthy habits behind in exchange of a much better life, best lean healthy body, and days complete of energy.

Also, eating the very same thing every day might be doing more damage than great for your health by offering you larger quantities of contaminants, preservatives, and additives.

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Guidelines To Follow During The 1800 Calorie Mediterranean Diet

  • You are required to eat only fresh and wholesome food
  • Besides the right diet, daily physical activity is also a vital part of this diet plan
  • Try to avoid processed and packaged food as much as possible
  • Moderate amounts of red wine is permitted within this diet plan
  • The main meal must consist of good portions of salads, seafood, organic and grass-fed meat, along with a small portion of whole wheat food items
  • Never miss your breakfast and load it up with all the healthy food options to keep you energized during the day

General Guidelines For The 1200 Calorie Mediterranean Diet

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  • Theres no thumb rule to follow this diet plan, and you can customize it according to your needs and preferences for a healthy diet.
  • Go for healthy eating while keeping the right balance of proteins, healthy carbs, fibers and healthy fats
  • Cut down on the consumptio0n of red meat and all kinds of processed and packaged food options
  • Even though you can consume moderate amounts of red wine, water must be your go-to beverage during this diet plan
  • Minimal amounts of tea and coffee are also permitted, but you got to keep a tab on your sugar intake

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What Is The 1200 Calorie Mediterranean Diet

You need to follow all the rules, principles and guidelines of a Mediterranean diet while keeping your daily calorie intake within 1200 calories.

This diet plan is quite perfect for all those people who cant go well with all those low-carb and high protein diets.

Here, you have to bring an ideal blend of all the healthy food options while merely keeping track of your daily calories intake.

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Still, before you go ahead with the printable 1200 calorie Mediterranean diet, do ensure to keep all the below-mentioned guidelines in your mind.

Grilled Tuna With Salsa Verde And Rice

  • 120g Fine Green Beans
  • 140g fresh Tuna Steak

Cook the rice and green beans on to cook while you prep the rest.

To make the Salsa Verde, combine chopped parsley, gherkin and capers, crushed garlic, mustard, lemon juice and 1 tsp of the olive oil.

Brush the tuna with the remaining olive oil and sear in a heavy frying pan on a medium to high heat on all sides. Turn the heat down to medium and cook on each side for a couple of minutes, depending on how you like your tuna.

Drain the beans and rice, and serve with the tuna steak drizzled with the salsa verde.

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Charred Shrimp & Pesto Buddha Bowls

These shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

Mediterranean Ravioli With Artichokes & Olives

From 80kg to 70kg in 4 weeks – What 1,200 Calories Looks Like

Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can’t find frozen artichokes, swap in a 15-ounce can .

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A Week Of Absolutely Easy Mediterranean Diet Dinners

Not only do the recipes in this meal plan meet all the guidelines, but theyre also pretty low effort and all easy to pull off during the week. To guarantee a week of easy cooking, these feel-good dinners come together in a single pot or pan, require minimal hands-on attention, or lean on pantry staples.

What Is An 1800 Calorie Mediterranean Diet

You just need to follow the rules and guidelines of a Mediterranean diet while keeping your calorie intake around 1800 calories. Moreover, the consumption of red wine in moderate amounts is also permitted within this diet plan.

Still, to get the best results forward for your health and weight loss goals, you further need to abide by the below-mentioned guidelines of this famous diet plan.

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Make Joy Bauers Healthier Loaded Bell Pepper Nachos

Its important to note that the Mediterranean Sea borders 16 different countries, each with their own traditions and variations on food selection and prep. However, the same basic principles apply: Eating is focused primarily on plant-based foods butter is replaced with olive oil fish, eggs and poultry are the animal proteins of choice red meat is limited to no more than a few times a month meals are flavored with various herbs and spices wine is enjoyed in moderation and food is shared with friends and family.

This plan provides approximately 1,600 calories per day . Feel free to adjust higher or lower depending on your personal weight and health goals.

Here are a few tips to going Mediterranean:

  • Eat on a schedule: Have a meal or snack at least every four to five hours.
  • Mix and match any of the meal and snack options. Repeat favorite meals/snacks as often as youd like.
  • Plan your menu the night before, so youre armed with a game plan.
  • Drink water throughout the day. Keep a water bottle on hand for continuous sipping.
  • Enjoy up to one glass of wine each day along with a meal.
  • Stick with legal eats when watching TV or a movie: light popcorn or veggies only.
  • Enjoy unlimited amounts of non-starchy vegetables at any point in the day.
  • Indulge in one optional daily cheat. It could be a small handful of French fries or two bites of anything that looks delicious.

You can also mix and match the options below.

1. Greek omelet

2. Oatmeal with fruit and nuts

Mediterranean Diet Meal Plan For Summer: 1200 Calories

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Full of fresh and flavorful summer recipes, this Mediterranean diet meal plan makes it easy to eat healthy and lose weight.

The Mediterranean diet is seen as one of the healthiest ways to eat, with its emphasis on getting in plenty of fruits and vegetables, whole grains, legumes, lean protein and healthy fats . An added bonus: the Mediterranean diet also includes moderate amounts of red wine. It’s an easy eating plan to follow, especially during the lush summer months when fruits and veggies are at their prime. Full of fresh, seasonal foods, this plan will help you create healthy and delicious meals all week long while sticking to 1,200 calories a day-a level at which most people will lose a healthy 1 to 2 pounds per week. To keep things cool in your kitchen during the hot summer months, we made sure to include several grill-friendly options along with simple no-cook recipes.

Read More:8 Ways to Follow the Mediterranean Diet for Better Health

Crunched for time? This plan has you covered with delicious meal-prep lunch ideas you can make ahead so they’re ready to go during the busy week. Planning ahead and being efficient with food prep can allow you to relax and be more mindful around the table. Taking the time to unwind with others over a meal has its own health benefits too!

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More About 1200 Calorie Mediterranean Diet Recipes

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Learn How To Eat For A Healthy Diet

Learn how to eat the Mediterranean Diet with a look at a day of food on the Mediterranean Diet. Since most people who start a diet are looking to lose a few pounds, I based my day on a 1200 calorie diet. If you want more calories, I’ve included tips on adding food. You may be surprised how quickly calories add up.

To help you I include other recipes that you can mix and match to your preference to complete a week or even a 30-day meal plan of eating the Mediterranean Diet.

Lastly, you will find a Mediterranean Food List that will help you shop and get started.

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Calorie Mediterranean Diet Overview

You may not believe this fact but an 1800 calorie Mediterranean diet is largely been termed as the hidden secret behind all those toned bodies and amazing physique of people living around the Mediterranean sea.

Well, besides helping you in getting that dream body, this diet can further support you to fight against numerous health issues like heart disease, diabetes, and certain types of cancers.

Now, when we talk about the Mediterranean diet, it doesnt mean that you need to hop on to that Italian pizza or pasta that comes on board with loads of calories.

Instead, you need to indulge in a healthy dietary pattern that includes all types of healthy food options like fruits, vegetables, nuts, seafood, beans, dairy, and olive oil.

Juicy Galia Melon And A Fresh Clementine

Trying Rujuta Diwekar Diet Plan For Weight loss/1200 calorie Indian diet/Weight Loss journey
  • 1 medium Clementine
  • 130g Galia Melon

As snacks throughout the day you can have some galia melon and a clementine.

It’s important to add drinks you have throughout the day to your calorie count, especially alcohol and sugary drinks. Water, sugar free sodas and squashes, and unsweetened black coffee or tea have negligible calories.

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Mediterranean Diet Meal Plan For Winter

Warm up this winter with this fresh and healthy Mediterranean meal plan.

The colder weather means a craving for comfort foods, like cozy soups, hearty stews and creamy bowls of pasta. Luckily, so many of the cozy foods that evoke those feelings of warmth and satisfaction can be found within the Mediterranean way of eating. This Mediterranean diet meal plan embraces winter produce, like root veggies, squash and citrus fruit and demonstrates how easy it can be to have a veggie-packed diet, even when the temperatures drop. Expect plenty of flavor to accompany all of the nourishment that these Mediterranean diet recipes and meals provide.

See more: Why the Mediterranean Diet Is So Healthy

We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week and added in modifications to bump it up to 1,500- and 2,000-calorie days, depending on your needs.

Looking for a different season? See our other Mediterranean diet meal plans for summer and fall. And don’t miss our 30-Day Mediterranean Diet Meal Plan for a whole month of healthy eating!

Create Your Own Meal Plan

This menu is only a three-day example of all the delicious foods you can fit into one day and while maintaining a 1200-calorie diet. If you need more variety, there are many nutritious foods you can enjoy, you simply need to learn how to calculate the nutritional value so you stay on track.

Using a recipe nutrition calculator can take all of the guesswork out of what you’re eating. To use it, simply input the recipe you’d like to make and it will give you an easy to read the nutrition label. You can also use it for side dishes, snacks, and beverages.

If the results for your recipe show it has too many calories for your diet, you can make adjustments. You can edit each ingredient and the calculator will show you a number of popular options to choose from.

This can be very useful when making out your shopping list. You’ll have a clearer idea of which options are lower in calories, fat, and sugar. Having a little knowledge before you hit the store can really help you make better decisions.

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Kick off your weight loss with this 1-day, 1,200-calorie weight-loss meal plan full of healthy meals and snacks carefully chosen by a Registered Dietitian to help you feel full, energized and satisfied.

Operation Diet Plan Plan

There are a variety of vegetarian Diet Plan that involves a lot of fruits in the everyday Diet Plan. These are the contaminants that have actually constructed up over time. You can cut 250 calories per day from your meals.

Follow These 10 Tips:

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1Plan your meals for the week and shop ahead. Have ingredients available to make the aromatic and flavorful meals of the Mediterranean Diet.

2 Plan your meals to stay within the basic guidelines of the Mediterranean Diet Pyramid.

3Focus your menu on fresh seasonal vegetables and fruits. Don’t like a particular vegetable, then substitute other vegetables.

4Include beans, legumes in a few of your weekly meals. Sprinkle on salads and add to soups. High in fiber and nutrients, they are a key part of the Mediterranean Diet.

5Focus fats on extra virgin olive oil, nuts, and seeds. Extra virgin olive oil is primarily a monounsaturated fat and is considered heart-healthy. Substitute for butter, and other fats. You can even bake with it!

6 Add moderate amounts of protein in the form of fish, and poultry, and complex carbohydrates such as whole grains.

7 For portions consider the Mediterranean Diet Plate. When you focus your main meals on dark leafy greens, you will help manage your overall daily calories.

8Limit protein and high carbohydrate portions to 4 oz portions. To visualize this think about a portion that will fit in the palm of your hand. Managing portion size will help keep those calories in check too.

9 Make healthy substitutions. For example, choose water, tea, and coffee for sugary drinks, and whole-grain for processed white flour pasta and bread.

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