Low-Calorie Mediterranean Diet: A primarily plant-based eating plan
Dr Farah Tariq
Research has constantly revealed that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall death. The Mediterranean diet is a mainly plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood.
Focus on fruits, vegetables, and whole grains. These foods are low in calories and high in nutrients, which will help you feel full and satisfied. Aim for at least five servings of fruits and vegetables per day, and choose whole grains over refined grains whenever possible.
Choose lean protein sources. Fish, poultry, beans, lentils, and tofu are all good options. Limit red meat and processed meats, which are high in calories and unhealthy fats.
Use healthy fats sparingly. Olive oil, nuts, and seeds are good sources of healthy fats, but they are also high in calories. Use them in moderation, and avoid unhealthy fats like saturated and trans fats.
Limit added sugar and refined carbohydrates. These foods are empty calories that can contribute to weight gain. Opt for naturally sweet foods like fruits and limit sugary drinks and desserts.
Cook at home more often. This gives you more control over the ingredients and portion sizes in your meals.
Be mindful of your portion sizes. Even healthy foods can be high in calories if you eat too much of them. Use a smaller plate and pay attention to your hunger and fullness cues.
Sample meal ideas for a low-calorie Mediterranean diet:
Breakfast: Greek yogurt with fruit and granola, oatmeal with berries and nuts, whole-wheat toast with avocado and egg
Lunch: Salad with grilled chicken or fish, lentil soup with whole-wheat bread, veggie wrap
Dinner: Baked salmon with roasted vegetables, chicken kabobs with quinoa, tofu stir-fry with brown rice
Snacks: Fruits and vegetables, nuts and seeds, yogurt, hummus with pita bread
