7 Days mediterranean diet meal plan 1200 calories For women over 50KG

7 Days mediterranean diet meal plan 1200 calories For women over 50KG:- The Mediterranean diet, which is widely acknowledged as being among the healthiest and most delectable ways to eat, is simple to adhere to with the help of this seven-day meal list.

7 Days mediterranean diet meal plan 1200 calories For women over 50KG

Mediterranean cuisine is considered one of the healthiest and tastiest. This diet emphasizes eating like Mediterranean people by filling your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes, fish and other lean protein, and moderate amounts of red wine (drinking is optional).

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The Mediterranean diet promotes thoughtful eating, exercise, and stress reduction in addition to good eating.

This seven-day Mediterranean diet plan helps you practice such habits with healthy foods and Mediterranean-inspired breakfast, lunch, supper, and snack options for a week of balanced eating.

With 1,200 calories, you can lose 1–2 pounds per week. Try this meal plan at 1,500 or 2,000 calories. Check out our summer and fall Mediterranean diet meal plans!

Chopped Greek Chicken Sandwich Recipe

How to Meal Prep Your Week of Meals

1. You can make the Brussels sprouts salad with crispy chickpeas ahead of time and eat it for lunch during the busy workday. Store in meal prep containers that don’t let air in to keep fresh.
2. When making dinner on Day 3, make twice as much Basic Quinoa and store the extra in a big glass container that won’t let air in. Day 4’s Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce will have more quinoa. If you have any extra quinoa, you can divide it into pieces and freeze them for later use.
3. You could peel and cut carrots for snacks during the week if you have extra time and want to get even more done. On Day 4, you could make the red-pepper sauce for the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce.

30 Days of Dinners on the Mediterranean Diet

Day 1

Breakfast (219 calories)

• Serves 1 The Rainbow Frittata

Harissa Honey Chicken Recipe

A.M. Snack (62 calories)

• 1 medium orange

Lunch (374 calories)

• Green salad with pita bread and hummus for one person

P.M. Snack (126 calories)

• 1 cup raspberries
• 1/4 cup whole-milk Greek yogurt

Dinner (442 calories)

• 1 portion of Dijon salmon with green bean puffed rice

Daily Totals: 1,223 calories, 68 g protein, 114 g carbohydrates, 29 g fiber, 58 g fat, 1,615 mg sodium

Day 2

Breakfast (287 calories)

• 1 bowl of muesli with raspberries

A.M. Snack (30 calories)

• 1 plum

Lunch (337 calories)

• 1 serving Brussels sprouts salad with chickpeas that are crunchy

P.M. Snack (102 calories)

• 2 Tbsp. hummus
• 2 medium carrots

Dinner (479 calories)

• Linguine with Creamy Mushroom Sauce for one person

Daily Totals: 1,235 calories, 45 g protein, 165 g carbohydrates, 39 g fiber, 48 g fat, 1,059 mg sodium

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Day 3

Breakfast (252 calories)

• Fig and Ricotta Toast for one person

A.M. Snack (61 calories)

• 2 plums

Lunch (337 calories)

• 1 serving Brussels sprouts salad with chickpeas that are crunchy

P.M. Snack (126 calories)

• 1 cup raspberries
• 1/4 cup whole-milk Greek yogurt

Dinner (429 calories)

• One piece of cod in tomato cream sauce
• 1 cup of plain quinoa

Daily Totals: 1,205 calories, 59 g protein, 138 g carbohydrates, 33 g fiber, 47 g fat, 1,129 mg sodium

A.M. Snack (62 calories)

• 1 medium orange

Lunch (337 calories)

• 1 serving Brussels sprouts salad with chickpeas that are crunchy

P.M. Snack (61 calories)

• 2 plums

Dinner (479 calories)

• Chickpea and quinoa bowl with roasted red pepper sauce for one person

Daily Totals: 1,230 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium

A.M. Snack (31 calories)

• 1 plum

Lunch (337 calories)

• 1 serving Brussels sprouts salad with chickpeas that are crunchy

P.M. Snack (62 calories)

• 1 medium orange

Dinner (491 calories)

• Two hearty bowls of soup, chicken and white beans

• 1-inch-thick slice baguette

Daily Totals: 1,209 calories, 83 g protein, 153 g carbohydrates, 37 g fiber, 36 g fat, 1,081 mg sodium

A.M. Snack (62 calories)

• 1 medium orange

Lunch (248 calories)

• 1/2 cup Soup with Chicken and White Beans

P.M. Snack (129 calories)

• 3 Tbsp. hummus
• 2 medium carrots

Dinner (442 calories)

• One dish of eggs in tomato sauce with spinach and chickpeas

• 1-inch-thick slice baguette

Daily Totals: 1,172 calories, 71 g protein, 159 g carbohydrates, 30 g fiber, 38 g fat, 1,633 mg sodium

Day 7

Breakfast (252 calories)

• One dish of fig and ricotta toast

A.M. Snack (94 calories)

• 1/2 cup raspberries
• 1/4 cup whole-milk Greek Yogurt

Lunch (374 calories)

• One dish of green salad with hummus and pita bread

P.M. Snack (102 calories)

• 2 Tbsp. hummus
• 2 medium carrots

Dinner (397 calories)

• One dish of Orzo with Chicken Cooked Slowly with Tomatoes and Olives
• 1-inch-thick slice baguette

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