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Here’s a different 2-day Mediterranean-inspired diet plan tailored for weight loss, designed for individuals weighing around 80 kg
BENEFITS
- Satiety and Satisfaction:
- Fiber-rich and protein-packed meals promote a sense of fullness and satisfaction.
- Balanced Nutrition Boost:
- Nutrient-dense foods provide essential vitamins, minerals, and antioxidants for overall well-being.
- Elevated Energy Levels:
- Balanced meals with complex carbohydrates offer sustained energy throughout the day.
- Hydration Support:
- Inclusion of hydrating fruits and vegetables contributes to maintaining optimal hydration.
- Digestive Wellness:
- High fiber content supports short-term digestive health.
- Metabolic Support:
- Balanced macronutrients may contribute to a stable metabolism, aiding in short-term weight management.
- Diverse Nutrient Intake:
- Consuming a variety of foods ensures a diverse nutrient profile for short-term health benefits.
- Enhanced Enjoyment:
- Flavorful Mediterranean-inspired dishes enhance the overall dining experience for short-term satisfaction.
Mediterranean-inspired weight loss diet plan for individuals around 80kg
Breakfast (Approx. 350-400 calories):
- Greek yogurt parfait with fresh berries and a drizzle of honey (200 calories)
- Whole grain toast or multigrain paratha (80 calories)
- Green tea or black coffee
Mid-Morning Snack (Approx. 150 calories):
- Handful of almonds or walnuts (100 calories)
- Orange or apple (50 calories)
Lunch (Approx. 500-550 calories):
- Grilled chicken or chickpea salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing (350 calories)
- Quinoa or couscous (150-200 calories)
Afternoon Snack (Approx. 150 calories):
- Hummus with carrot and cucumber sticks (100 calories)
- Mixed berries (50 calories)
Dinner (Approx. 450-500 calories):
- Baked fish or lentil soup (dal) (250 calories)
- Roasted sweet potatoes or whole wheat pita (150-200 calories)
- Steamed broccoli and carrots (100 calories)
Evening Snack (Approx. 100 calories):
- Greek salad with feta cheese and olives (100 calories)
Before Bed Snack (Approx. 100 calories):
- Warm Turmeric Milk (100 calories)
Total Estimated Daily Calories: 1750-1900 calories
Day 2:
Breakfast (Approx. 350-400 calories):
- Shakshuka (poached eggs in a spicy tomato and bell pepper sauce) (200 calories)
- Whole grain toast or multigrain paratha (80 calories)
- Green tea or black coffee
Mid-Morning Snack (Approx. 150 calories):
- Handful of mixed nuts and dried fruits (100 calories)
- Banana or pear (50 calories)
Lunch (Approx. 500-550 calories):
- Mediterranean quinoa salad with cherry tomatoes, cucumber, olives, and feta cheese (350 calories)
- Grilled chicken or tofu (150-200 calories)
Afternoon Snack (Approx. 150 calories):
- Greek yogurt with a sprinkle of nuts and seeds (100 calories)
- Apple slices or grapes (50 calories)
Dinner (Approx. 450-500 calories):
- Baked salmon or chickpea curry (250 calories)
- Whole grain couscous or brown rice (150-200 calories)
- Sautéed spinach and cherry tomatoes (100 calories)
Evening Snack (Approx. 100 calories):
- Caprese skewers with cherry tomatoes, fresh mozzarella, and basil (100 calories)
Before Bed Snack (Approx. 100 calories):
- Warm Turmeric Milk (100 calories)
Total Estimated Daily Calories: 1800-1950 calories
