1600 Calories Mediterranean Diet Plan

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Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. The aim for each day was 1600 calories, each meal is not more than 100 calories over or under 1600 calories. The meal plans offer delicious recipes that are fairly easy to make and a variety of food so you don’t get bored eating the same thing. Feel free to use it as-is, or import it into your ETM account to get a grocery list, edit the meals, and track your intake.
Here is a link to view the meal plan: https://www.eatthismuch.com/dietset/690114353/

If you want to download it as a PDF (includes nice images and formatting), you can get it here: 1600-Calories-Mediterranean-dietplan-EatThisMuch

Want to create a new diet plan from scratch? Give it a try on the Eat This Much homepage:
1600 Calorie Mediterranean Diet Plan (works for any number of calories!)

 
 

Your Meal Plan

To make changes or re-build this plan, log in at www.EatThisMuch.com

 

Day 1

1555 Calories • 100g Carbs (24g Fiber) • 80g Fat • 138g Protein

Breakfast

565 Cal • 55g Carbs (16g Fiber) • 46g Fat • 17g Protein

Oat Bran

250 ml • 173 Cal

Ingredients for 250 ml:

1 cup Water

1 dash Salt

3/4 cup Oat bran

 

Pecans

2 ounce • 392 Cal

Ingredients for 2 ounce:

2 oz (19 halves per) Pecans

Lunch

483 Cal • 33g Carbs (7g Fiber) • 11g Fat • 63g Protein

Cottage cheese and salsa

1 serving • 344 Cal

Ingredients for 1 serving:

2 cup, (not packed) Cottage cheese

4 tbsp Salsa

 

Red Bell Pepper and Hummus

1 serving • 139 Cal

Ingredients for 1 serving:

1/4 cup Hummus

1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper

Dinner

507 Cal • 12g Carbs (0g Fiber) • 23g Fat • 58g Protein

Easy Parmesan Crusted Chicken

2 serving • 507 Cal

Ingredients for 6 serving (eat 2 serving now, save 4 serving for leftovers):

3/4 cup Light mayonnaise

3/8 cup Parmesan cheese

6 half breast (fillet) Chicken breast

3 tbsp Bread crumbs

 
 

Day 2

1558 Calories • 85g Carbs (13g Fiber) • 81g Fat • 119g Protein

Breakfast

388 Cal • 2g Carbs (0g Fiber) • 29g Fat • 28g Protein

Over Easy Eggs

4 serving • 388 Cal

Ingredients for 4 serving:

4 extra large Egg

2 tsp Margarine

Lunch

507 Cal • 12g Carbs (0g Fiber) • 23g Fat • 58g Protein

Easy Parmesan Crusted Chicken

2 serving • 507 Cal

Leftovers, eat 2 serving

Dinner

663 Cal • 71g Carbs (13g Fiber) • 29g Fat • 33g Protein

Curried Egg Sandwiches

2 serving • 571 Cal

Ingredients for 2 serving:

2 large Egg

1/4 cup Light mayonnaise

1/2 tsp Curry powder

1/2 dash Salt

1/2 dash Pepper

4 slice Whole-wheat bread

 

Zucchini Spears

2 serving • 92 Cal

Ingredients for 2 serving:

0.167 tsp Salt

1 2/3 large Zucchini

 
 

Day 3

1590 Calories • 105g Carbs (21g Fiber) • 62g Fat • 148g Protein

Breakfast

596 Cal • 57g Carbs (9g Fiber) • 13g Fat • 61g Protein

Smoked salmon and cottage sandwich

2 sandwich • 455 Cal

Ingredients for 2 sandwich:

6 oz, boneless Chinook salmon

4 oz Cottage cheese

6 slice, medium (1/4" thick) Tomatoes

2 slice Whole-wheat bread

 

Whole Wheat Toast

2 serving • 141 Cal

Ingredients for 2 serving:

2 slice Whole-wheat bread

Lunch

507 Cal • 12g Carbs (0g Fiber) • 23g Fat • 58g Protein

Easy Parmesan Crusted Chicken

2 serving • 507 Cal

Leftovers, eat 2 serving

Dinner

486 Cal • 36g Carbs (11g Fiber) • 26g Fat • 29g Protein

Chickpea and Rosemary Frittata

2 serving • 486 Cal

Ingredients for 6 serving (eat 2 serving now, save 4 serving for leftovers):

6 large Egg

1/2 cup Parmesan cheese

3 cup Chickpeas

3 tbsp Rosemary

1 1/2 tbsp Olive oil

1 1/2 dash Salt

1 1/2 dash Pepper

 
 

Day 4

1526 Calories • 121g Carbs (27g Fiber) • 64g Fat • 137g Protein

Breakfast

434 Cal • 66g Carbs (14g Fiber) • 22g Fat • 18g Protein

Oat bran and cinnamon

1 cup • 157 Cal

Ingredients for 1 cup:

2/3 cup Oat bran

1/2 tsp Cinnamon

2 cup Water

 

Buttered Toast

2 slice • 277 Cal

Ingredients for 2 slice:

2 slice Whole-wheat bread

4 tsp Butter

Lunch

486 Cal • 36g Carbs (11g Fiber) • 26g Fat • 29g Protein

Chickpea and Rosemary Frittata

2 serving • 486 Cal

Leftovers, eat 2 serving

Dinner

606 Cal • 19g Carbs (3g Fiber) • 17g Fat • 90g Protein

Scallion Crusted Artic Char

1 serving • 261 Cal

Ingredients for 1 serving:

2 fillet Trout

1/2 tbsp Light mayonnaise

2 medium (4-1/8" long) Scallions

 

Cottage Cheese with Radishes

2 serving • 345 Cal

Ingredients for 2 serving:

2 cup, (not packed) Cottage cheese

2 dash Salt

2 dash Pepper

1 cup slices Radishes

 
 

Day 5

1606 Calories • 134g Carbs (25g Fiber) • 67g Fat • 117g Protein

Breakfast

475 Cal • 29g Carbs (2g Fiber) • 13g Fat • 59g Protein

Egg in a nest

1 piece • 191 Cal

Ingredients for 1 piece:

1 large Egg

1 slice regular Multi-grain bread

1/2 dash Salt

1/2 tbsp Butter

1/2 dash Pepper

 

Nonfat greek yogurt

2 cup • 283 Cal

Ingredients for 2 cup:

2 cup Nonfat greek yogurt

Lunch

486 Cal • 36g Carbs (11g Fiber) • 26g Fat • 29g Protein

Chickpea and Rosemary Frittata

2 serving • 486 Cal

Leftovers, eat 2 serving

Dinner

645 Cal • 69g Carbs (12g Fiber) • 28g Fat • 29g Protein

Curried Egg Sandwiches

2 serving • 571 Cal

Ingredients for 2 serving:

2 large Egg

1/4 cup Light mayonnaise

1/2 tsp Curry powder

1/2 dash Salt

1/2 dash Pepper

4 slice Whole-wheat bread

 

Sliced bell pepper

2 pepper • 74 Cal

Ingredients for 2 pepper:

2 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper

 
 

Day 6

1565 Calories • 104g Carbs (21g Fiber) • 59g Fat • 146g Protein

Breakfast

523 Cal • 50g Carbs (7g Fiber) • 18g Fat • 38g Protein

Egg and Cheese Breakfast Sandwich

2 sandwich • 523 Cal

Ingredients for 2 sandwich:

4 slice Whole-wheat bread

2 spray , about 1/3 second Pam cooking spray

2 extra large Egg

2 slice (3/4 oz) American cheese

Lunch

457 Cal • 8g Carbs (0g Fiber) • 5g Fat • 92g Protein

Cottage Cheese with Spicy Tuna

2 serving • 457 Cal

Ingredients for 2 serving:

1 cup, (not packed) Cottage cheese

1 tsp Dill

2 can Tuna

2 tsp Sriracha Sauce

Dinner

586 Cal • 46g Carbs (14g Fiber) • 36g Fat • 15g Protein

Savory chickpea salad

2 serving • 586 Cal

Ingredients for 4 serving (eat 2 serving now, save 2 serving for leftovers):

21 1/3 oz Chickpeas

6 2/3 tbsp Vegan Mayo

1 1/3 tbsp Pickle relish

1 1/3 dash Pepper

1 1/3 dash Salt

1 1/3 stalks, large (11 inches long) Celery

 
 

Day 7

1681 Calories • 118g Carbs (25g Fiber) • 82g Fat • 118g Protein

Breakfast

569 Cal • 40g Carbs (0g Fiber) • 19g Fat • 58g Protein

Cheese Egg White Omelette

1 omelette • 295 Cal

Ingredients for 1 omelette:

1 large Egg

1 dash Salt

1/4 cup, shredded Mozzarella cheese

1 dash Pepper

4 egg white (separated from yolk) Egg white

1/2 tbsp Butter

 

Nonfat yogurt

2 bowl • 274 Cal

Ingredients for 2 bowl:

2 cup (8 fl oz) Nonfat yogurt

Lunch

586 Cal • 46g Carbs (14g Fiber) • 36g Fat • 15g Protein

Savory chickpea salad

2 serving • 586 Cal

Leftovers, eat 2 serving

Dinner

526 Cal • 32g Carbs (11g Fiber) • 27g Fat • 45g Protein

Caprese chicken

1 serving • 275 Cal

Ingredients for 1 serving:

1/4 tbsp Olive oil

1/4 lb Chicken breast

1/4 tsp Salt

1/4 tsp Pepper

0.063 cup Balsamic vinegar

1/2 cloves, minced Garlic

6 1/4 cherry Tomatoes

1/2 tbsp, chopped Basil

1 oz Mozzarella cheese

 

Kale Chips

2 serving • 251 Cal

Ingredients for 2 serving:

4 cup, chopped Kale

1 tbsp Olive oil

1/4 tsp Salt

 

Recipe directions

Oat Bran

Directions are for original recipe of 250 ml

1. In a heavy saucepan, bring water and salt to a boil over high heat.

2. Pour in oat bran very slowly, stirring constantly. Reduce heat to medium.

3. Cook 1-3 minutes until thick and ready to serve.

Cottage cheese and salsa

Directions are for original recipe of 1 serving

1. Use chunky salsa for a better texture. Mix the two together and eat.

Red Bell Pepper and Hummus

Directions are for original recipe of 1 serving

1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.

Easy Parmesan Crusted Chicken

Directions are for original recipe of 4 serving

1. Preheat oven to 425 degrees F.

2. Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.

3. Bake 20 minutes or until chicken is thoroughly cooked.

Over Easy Eggs

Directions are for original recipe of 2 serving

1. Melt 1 small teaspoon of margarine in a pan

2. Fry 2 eggs in a pan with a pot lid over top for about 2 minutes. Be careful not to break the yolks!

Curried Egg Sandwiches

Directions are for original recipe of 4 serving

1. Place eggs in a saucepan in a single layer. Cover eggs with cold water to cover just about an inch over eggs. Heat over high heat, then once boiling, cover pan with lid and turn off heat. Let eggs stand for 12 minutes, then drain immediately and cool under cold water. Peel.

2. Mix together mayonnaise and curry powder in a bowl. Chop eggs up then gently stir in, then season to taste with salt and pepper. Evenly divide between 4 slices of bread, top with remaining 4 slices.

Zucchini Spears

Directions are for original recipe of 6 serving

1. Cut zucchini lengthwise and cut into 1/4 inch wedges.

2. Cook zucchini in boiling salted water until crisp-tender, about 1 minute. Drain and sprinkle with salt.

Smoked salmon and cottage sandwich

Directions are for original recipe of 1 sandwich

1. Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.

Whole Wheat Toast

Directions are for original recipe of 1 serving

1. Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.

Chickpea and Rosemary Frittata

Directions are for original recipe of 4 serving

1. Preheat oven to 400F and place a baking tray on the middle shelf.

2. Line an 8-inch springform pan with baking paper & grease with olive oil.

3. Whisk together lightly eggs and parmesan. Season with salt & pepper.

4. Place chickpeas in the prepared tin. Pour over the egg mixture & scatter over the rosemary. Season.

5. Place on the preheated tray and bake until golden and puffy and the centre feels firm and springy, about 15 minutes.

Oat bran and cinnamon

Directions are for original recipe of 1 cup

1. Cook oat bran in water in microwave for 3 minutes. Let cool for 2-3 minutes, it will be hot! Add cinnamon on top to taste when cooked.

Buttered Toast

Directions are for original recipe of 2 slice

1. Use a toaster to toast the bread to desired darkness. Spread butter or margarine onto one side of each slice, and enjoy while hot!

Scallion Crusted Artic Char

Directions are for original recipe of 2 serving

1. Preheat broiler. Line rack of broiler pan with foil.

2. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.

3. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.

Cottage Cheese with Radishes

Directions are for original recipe of 1 serving

1. Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.

Egg in a nest

Directions are for original recipe of 2 piece

1. Cut or tear a 2-inch hole out of the center of each slice of bread.

2. Melt the butter in a large nonstick frying pan over medium heat until foaming. Add the bread slices. Crack an egg into each bread hole, season with salt and pepper, and cook until the bottoms are golden brown, about 3 to 4 minutes. Using a flat spatula, flip and cook until the second side is golden brown, about 3 minutes more for runny yolks. Serve immediately.

Nonfat greek yogurt

Directions are for original recipe of 1 cup

1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.

Sliced bell pepper

Directions are for original recipe of 1 pepper

1. Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on ETM you can swap in).

Egg and Cheese Breakfast Sandwich

Directions are for original recipe of 1 sandwich

1. Preheat oven to 400 degrees F.

2. Toast bread to just under desired doneness in oven.

3. Spray a non-stick pan with non-stick spray and cook eggs to desired doneness. Place cooked egg onto a slice of just under-toasted bread. Place cheese on top of egg and top with remaining slice of bread.

4. Return to oven and allow to cook until cheese is melted.

5. Serve hot and enjoy!

Cottage Cheese with Spicy Tuna

Directions are for original recipe of 1 serving

1. Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!

Savory chickpea salad

Directions are for original recipe of 3 serving

1. Chop the celery.

2. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).

3. Add all of the remaining ingredients and blend.

4. Can be served as a salad with lettuce and/or crackers or as a sandwich.

Cheese Egg White Omelette

Directions are for original recipe of 1 omelette

1. Whisk one whole egg with egg whites season with salt and pepper

2. heat non stick skillet to medium low heat. add butter and allow to melt.

3. when butter is melted add egg and begin to swirl pan until egg covers the entire surface. continue to swirl making sure every part of egg begins to get cooked.

4. add cheese to 1/2 of omelette and fold the other side of the omelette over and allow cheese to melt. about one minute.

5. when omelette is finished gently slide onto plate.

Nonfat yogurt

Directions are for original recipe of 1 bowl

1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.

Caprese chicken

Directions are for original recipe of 4 serving

1. In a large skillet over medium-high heat, heat oil.

2. Season chicken with salt and pepper and cook until golden and cooked through, 6 minutes per side. Transfer to a plate.

3. Add balsamic vinegar to skillet to deglaze, then add garlic and stir until fragrant, 1 minute. Add tomatoes and season with salt. Let simmer until soft, 5 to 7 minutes.

4. Stir in basil.

5. Return chicken to skillet and nestle in tomatoes. Top with a slice of mozzarella and cover with lid to melt cheese.

6. Spoon tomatoes over chicken and serve.

7. Serve on top of pasta or rice for complete meal.

Kale Chips

Directions are for original recipe of 2 serving

1. Preheat oven to 350 degrees F.

2. Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.

3. Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.

4. Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!

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