{"id":28895,"date":"2021-10-26T22:33:25","date_gmt":"2021-10-26T22:33:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=28895"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"mediterranean-diet-30-day-meal-plan-1500-calories","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/","title":{"rendered":"Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#What_Is_The_Mediterranean_Diet\" >What Is The Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Is_Mediterranean_Diet_Good_For_You\" >Is Mediterranean Diet Good For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#It_Is_Good_For_Your_Heart\" >It Is Good For Your Heart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#May_Prevent_Cognitive_Decline_Diseases\" >May Prevent Cognitive Decline Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#It_Helps_Lower_The_Risk_Of_And_Manage_Type_2_Diabetes\" >It Helps Lower The Risk Of And Manage Type 2 Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Assists_With_Weight_Loss_And_Maintenance\" >Assists With Weight Loss And Maintenance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Sample_Of_A_1500-Calorie_Meal_Plan_On_A_Mediterranean_Diet_Menu\" >Sample Of A 1500-Calorie Meal Plan On A Mediterranean Diet Menu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Meal_1_%E2%80%93_Breakfast_Sandwich\" >Meal 1 &#8211; Breakfast Sandwich<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Meal_2_%E2%80%93_Savory_Oatmeal\" >Meal 2 &#8211; Savory Oatmeal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Meal_3_%E2%80%93_Chicken_And_Zucchini_Pasta\" >Meal 3 &#8211; Chicken And Zucchini Pasta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Meal_4_%E2%80%93_Eggplant_Pizza\" >Meal 4 &#8211; Eggplant Pizza<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#How_Much_Weight_Can_I_Lose_On_1500-Calorie_Diet_Plan\" >How Much Weight Can I Lose On 1500-Calorie Diet Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Is a Mediterranean diet 30-day meal plan, 1500 calorie limit all you need for quick weight loss? This eating plan has long been praised for its benefits for weight loss and much more. It\u2019s no wonder more and more people are swearing by it. If you are curious if this is the eating pattern for you, read on to find out what it is, its benefits and a simple sample menu to get you started.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Mediterranean_Diet\"><\/span><b>What Is The Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Harvard School of Public Health <\/span><\/i><span style=\"font-weight: 400;\">and the <\/span><i><span style=\"font-weight: 400;\">American Heart Association, <\/span><\/i><span style=\"font-weight: 400;\">a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean diet<\/a> is a generic term often used to define the traditional diets of countries bordering the Mediterranean sea. Because this eating plan comes from different countries (22 in total), there is no one standard version of diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how can you define this meal plan to a novice? It is quite simple actually. Also known as the MedDiet, it is an eating pattern &#8211; not a diet &#8211; that consists of mainly plant-based foods. When on a Mediterranean diet 30 day meal plan 1500 calories limit your meals will typically include<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil as your main source of healthy fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as brown rice, oatmeal, whole wheat products such as bread and pasta, barley, buckwheat, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plenty of varying types fruits and vegetables, lentils, legumes, nuts and seeds, herbs and spices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate amounts of fish and other seafood, eggs, dairy and poultry<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You will also be required to largely limit your consumption of alcohol &#8211; except red wine which is allowed in moderation with <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">meals<\/a>, ultra processed foods should be largely eliminated from the diet, and other types of animal protein especially red meat should be consumed in low to moderate amounts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6466433\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\"><span style=\"font-weight: 400;\"> 20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some extra points to note with regards to this eating plan include<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water should be your main daily beverage and while wine is allowed, the <\/span><i><span style=\"font-weight: 400;\">Harvard School of Public Health<\/span><\/i><span style=\"font-weight: 400;\"> states that its consumption is limited to 1 to 2 glasses per day for men and just 1 glass for women.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When it comes to animal protein, fish and other seafood make up the largest part of your dietary needs and should be consumed at least twice a week. Poultry, eggs, and dairy products, while allowed in the diet, should be limited to a few times a week. When it comes to red meat, its consumption should be reduced to just a few times a month.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As previously stated, olive oil is the main source of healthy fats and thus will be the main star of this simple meal plan to lose weight. However, it is not the only source available for you. You can get these healthy fats from other sources such as avocados, nuts, and fatty fish.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/28-day-mediterranean-diet-plan\/\">28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-31565 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299-1024x576.png\" alt=\"top superfoods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Mediterranean_Diet_Good_For_You\"><\/span><b>Is Mediterranean Diet Good For You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you look up the lists of the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\">best diets<\/a> today, chances are that the Mediterranean eating pattern will be high on whichever list you come across, with people claiming how good it is not only for weight loss but for your overall health. But is this a fact or is this meal plan for weight loss another trendy diet that will give you zero results?<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Is_Good_For_Your_Heart\"><\/span><strong>It Is Good For Your Heart<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing the Mediterranean diet 30 day meal plan 1500 calories challenge might end up saving or drastically improving your heart health<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2009 the <\/span><i><span style=\"font-weight: 400;\">Journal of Circulation <\/span><\/i><span style=\"font-weight: 400;\">published a study showing that women who ate in line with the Mediterranean diet rules had less chances of coronary heart disease, stroke and cardiovascular disease. The study in question was done over a span of 20 years and was conducted on over 74,000 female participants (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19221219\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2013, a study published in the <\/span><i><span style=\"font-weight: 400;\">New England Journal of Medicine <\/span><\/i><span style=\"font-weight: 400;\">was done for five years and following about 7000 men and women in Spain revealed that this meal plan may help lower the risk of heart diseases by up to 30 percent in people who have a high risk for cardiovascular disease (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1200303\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study published in 2017 by the <\/span><i><span style=\"font-weight: 400;\">Critical Reviews in Food Science and Nutrition <\/span><\/i><span style=\"font-weight: 400;\">journal showed that adherence to this eating plan may significantly reduce risk of coronary heart disease, stroke, and myocardial infarction (aka heart attack) (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2015.1107021\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Prevent_Cognitive_Decline_Diseases\"><\/span><strong>May Prevent Cognitive Decline Diseases<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cognitive decline illnesses are those that affect the brain due to normal aging, stress and inflammation. Research has shown that not only might this eating pattern delay the symptoms but may also improve how quickly your brain works.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2014, a study done on 4676 healthy middle-aged female nurses showed that a diet rich in antioxidants nutrients like <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">fruits, vegetables<\/a>, nuts, and whole grains helps combat cell stress and preserve telomere length, which is said to protect against chronic illnesses and early death (<\/span><a href=\"https:\/\/www.bmj.com\/content\/349\/bmj.g6674\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">In 2016 a review published by the <\/span><i><span style=\"font-weight: 400;\">Frontiers in Nutrition <\/span><\/i><span style=\"font-weight: 400;\">journal found that this diet helps improve cognition, slow down cognitive decline and lowers the risk of Alzheimer&#8217;s disease (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2016.00022\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2017, a review of about 15 studies all following over 40,000 participants and published in the <\/span><i><span style=\"font-weight: 400;\">Advances in Nutrition <\/span><\/i><span style=\"font-weight: 400;\">journal revealed that a Mediterranean diet may improve delayed recall, working memory, and global cognition (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28710144\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). These findings were echoed in another study by the <\/span><i><span style=\"font-weight: 400;\">Nutrients <\/span><\/i><span style=\"font-weight: 400;\">journal in the same year and an observational study by the <\/span><i><span style=\"font-weight: 400;\">European Journal of Epidemiology <\/span><\/i><span style=\"font-weight: 400;\">journal in 2018 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28657600\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29147948\/\"><span style=\"font-weight: 400;\"> 3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-31571 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png\" alt=\"mediterranean diet 30-day\" width=\"941\" height=\"530\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png 941w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/strong><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"It_Helps_Lower_The_Risk_Of_And_Manage_Type_2_Diabetes\"><\/span><strong>It Helps Lower The Risk Of And Manage Type 2 Diabetes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In 2011, the journal of <\/span><i><span style=\"font-weight: 400;\">Diabetes Care <\/span><\/i><span style=\"font-weight: 400;\">published a study showing that this eating plan seems to be effective in preventing diabetes in people with high cardiovascular risk. The study followed 418 non-diabetic participants all aged between 55 and 80 years for about 4 years. These participants were divided into groups where some ate a low-fat diet while others were assigned to a Mediterranean diet supplemented with either olive oil -a liter a week &#8211; or healthy nuts &#8211; 30 g a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the study, researchers found that those from the two <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">Mediterranean diet<\/a> groups were 52 percent less likely to develop type 2 diabetes (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20929998\/\">12<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2013, a study in <i>The American Journal of Clinical Nutrition <\/i>found that compared to other diets, this eating pattern can help improve blood sugar control which plays a major part in managing this illness (<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/97\/3\/505\/4571510\">14<\/a>).<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Assists_With_Weight_Loss_And_Maintenance\"><\/span><strong>Assists With Weight Loss And Maintenance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that this <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\">eating plan<\/a> can help you lose weight. In a 5-year study done by <\/span><i><span style=\"font-weight: 400;\">The<\/span><\/i> <i><span style=\"font-weight: 400;\">Lancet Diabetes &amp; Endocrinology <\/span><\/i><span style=\"font-weight: 400;\">journal, researchers found that when compared to other meal plans, the Mediterranean diet without calorie restriction may help people limit weight gain, particularly in the abdominal region as they age (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31003626\/\">4<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet has also been shown to improve health in overweight and obese patients, prevent increases in weight and waist circumference in non-obese individuals, and improve metabolic syndrome, among much more benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6471908\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-31686 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6-1024x576.jpg\" alt=\"mediterranean diet 30-day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Of_A_1500-Calorie_Meal_Plan_On_A_Mediterranean_Diet_Menu\"><\/span><b>Sample Of A 1500-Calorie Meal Plan On A Mediterranean Diet Menu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting a new eating plan &#8211; whether for <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">weight loss<\/a> or better health &#8211; can be daunting especially if you do not know where to start. To make this process easier, here is a one day menu with easy Mediterranean recipes to show you what you can eat while hitting your goal of 1500 calories a day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_1_%E2%80%93_Breakfast_Sandwich\"><\/span><strong>Meal 1 &#8211; Breakfast Sandwich<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 4 multigrain sandwich thins, 4 teaspoons olive oil, 1\/2 teaspoon dried crushed rosemary, 4 eggs, 2 cups baby spinach, 1 medium tomato, 4 tbsp reduced-fat feta cheese, 1\/8 teaspoon kosher salt, ground black pepper<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 sandwiches\/servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 sandwich: 242. Fats: 11.7 g, Protein: 13 g, Carbs: 25 g.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">EatingWell <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/262836\/mediterranean-breakfast-sandwiches\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_2_%E2%80%93_Savory_Oatmeal\"><\/span><strong>Meal 2 &#8211; Savory Oatmeal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having some oats in your simple meal plan to lose weight is a fantastic idea not only because they are healthy but also because they are high in fiber which helps keep you fuller for longer preventing overeating.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<p><b>For the oats <\/b><span style=\"font-weight: 400;\">&#8211; 1 cup old fashioned oats, 2 cups water, 1\/2 tsp salt, 1\/4 tsp pepper<\/span><\/p>\n<p><b>For the Chorizo <\/b><span style=\"font-weight: 400;\">&#8211; 1\/2 tbsp olive oil, 1\/2 chopped onion, 2 finely chopped garlic cloves, 227 g uncooked chorizo<\/span><\/p>\n<p><b>Sauce and Toppings <\/b><span style=\"font-weight: 400;\">&#8211; 1\/3 cup roughly chopped roasted red peppers, 1 tbsp tomato paste, 1 garlic clove, 1\/2 tsp smoked paprika, 1 tbsp red wine vinegar, 1\/4 cup toasted almonds, 2 poached eggs, a pinch of cayenne and fresh chopped parsley<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 4 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 415. Fats: 21.4 g, Protein: 19.7 g, Carbs: 34.3 g.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">Destination Delish <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.destinationdelish.com\/savory-spanish-oatmeal\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan\/\">Mediterranean Diet 30-Day Meal Plan: The Beginner\u2019s Guide With Clear-Cut Answers About This Diet Plan<\/a><\/span><\/i><\/p>\n<h3><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-32130 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571-1024x576.png\" alt=\"mediterranean diet 30-day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Meal_3_%E2%80%93_Chicken_And_Zucchini_Pasta\"><\/span><strong>Meal 3 &#8211; Chicken And Zucchini Pasta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 2 packages zucchini spirals, 680 g boneless skinless chicken breast, 1 tsp sea salt, 1\/2 tsp ground black pepper, 2 tsp oil, 4 minced garlic cloves, 2 tsp dried oregano, 2 tsp butter, 2 tsp lemon zest, 2\/3 cup broth, 1\/3 cup parmesan cheese, lemon slices and parsley for garnish<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 2 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 633. Fats: 35.9 g, Protein: 70.9 g, Carbs: 4.3 g.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">Lexi&#8217;s Clean Kitchen <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/lexiscleankitchen.com\/lemon-parmesan-chicken-zucchini-noodles\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_4_%E2%80%93_Eggplant_Pizza\"><\/span><strong>Meal 4 &#8211; Eggplant Pizza<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">2 medium-sized eggplants, 1\/3 cup olive oil, 1.25 cups marinara sauce 1.5 cups shredded mozzarella cheese, 2 cups halved cherry tomatoes, 1\/2 cup torn basil leaves<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 6 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 257. Fats: 20 g, Protein: 8 g, Carbs: 13 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">PureWow <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.purewow.com\/recipes\/eggplant-pizza-recipe\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-32955 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19-1024x576.jpg\" alt=\"mediterranean diet 30-day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_I_Lose_On_1500-Calorie_Diet_Plan\"><\/span><b>How Much Weight Can I Lose On 1500-Calorie Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to losing weight, especially in the long run, there is no one answer that fits all. Factors affecting <a href=\"https:\/\/betterme.world\/articles\/low-estrogen-diet\/\">body weight<\/a> and weight loss range from genetics, age, sex, medication, lifestyle, how much energy you need and much more (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\"> 19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this does not mean that your weight is out of your control. By trying out the Mediterranean diet 30 day plan 1500 calories per day and working out for 30 minutes three to five days a week you can lose weight at a healthy pace. Remember that the CDC states that healthy and sustainable weight loss equates to losing 1 to 2 pounds (half a kg to 1 kg) a week.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Mediterranean diet 30 day meal plan 1500 calories limit is a good eating plan for anyone who wishes to lose weight and improve their health. Before starting off on this diet plan, please make sure that these calories are not too low for you by using a calorie counter to help determine your optimal calorie deficit, or by speaking to either a nutritionist or your doctor.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_30_Day_Meal_Plan_1500_Calories\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2015.1107021\"><span style=\"font-weight: 400;\">A comprehensive meta-analysis on evidence of Mediterranean diet and cardiovascular disease: Are individual components equal?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, tandfonline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2016.00022\/full\"><span style=\"font-weight: 400;\">Adherence to a Mediterranean-Style Diet and Effects on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials<\/span><\/a><span style=\"font-weight: 400;\"> (2016, frontiersin.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29147948\/\"><span style=\"font-weight: 400;\">Adherence to Mediterranean diet and subjective cognitive function in men<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31003626\/\"><span style=\"font-weight: 400;\">Effect of a high-fat Mediterranean diet on bodyweight and waist circumference: a prespecified secondary outcomes analysis of the PREDIMED randomised controlled trial<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">Factors Affecting Weight &amp; Health<\/span><\/a><span style=\"font-weight: 400;\"> (2018, niddk.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/lexiscleankitchen.com\/lemon-parmesan-chicken-zucchini-noodles\/\"><span style=\"font-weight: 400;\">Lemon Parmesan Chicken with Zucchini Noodles<\/span><\/a><span style=\"font-weight: 400;\"> (2018, lexiscleankitchen.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.eatingwell.com\/recipe\/262836\/mediterranean-breakfast-sandwiches\/\"><span style=\"font-weight: 400;\">Mediterranean Breakfast Sandwiches<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., eatingwell.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6471908\/\"><span style=\"font-weight: 400;\">Mediterranean Diet and Cardiodiabesity: A Systematic Review through Evidence-Based Answers to Key Clinical Questions<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19221219\/\"><span style=\"font-weight: 400;\">Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bmj.com\/content\/349\/bmj.g6674\"><span style=\"font-weight: 400;\">Mediterranean diet and telomere length in Nurses\u2019 Health Study: population based cohort study<\/span><\/a><span style=\"font-weight: 400;\"> (2014, bmj.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1200303\"><span style=\"font-weight: 400;\">Primary Prevention of Cardiovascular Disease with a Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nejm.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20929998\/\"><span style=\"font-weight: 400;\">Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.destinationdelish.com\/savory-spanish-oatmeal\/\"><span style=\"font-weight: 400;\">Savory Spanish Oatmeal<\/span><\/a><span style=\"font-weight: 400;\"> (2016, destinationdelish.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/97\/3\/505\/4571510\"><span style=\"font-weight: 400;\">Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2013, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28657600\/\"><span style=\"font-weight: 400;\">The Association between the Mediterranean Dietary Pattern and Cognitive Health: A Systematic Review<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28710144\/\"><span style=\"font-weight: 400;\">The Impact of the Mediterranean Diet on the Cognitive Functioning of Healthy Older Adults: A Systematic Review and Meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6466433\/\"><span style=\"font-weight: 400;\">The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.purewow.com\/recipes\/eggplant-pizza-recipe\"><span style=\"font-weight: 400;\">This Eggplant Pizza Is Low-Carb, Gluten-Free and Ready in Under an Hour<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., purewow.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\">Weight Management: State of the Science and Opportunities for Military Programs<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\">What is the Mediterranean Diet?<\/a> (2020, heart.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Is a Mediterranean diet 30-day meal plan, 1500 calorie limit all you need for quick weight loss? This eating plan has long been praised for its benefits for weight loss and much more. It\u2019s no wonder more and more people are swearing by it. If you are curious if this is the eating pattern for [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":28898,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74,172,70],"tags":[],"coauthors":[109,87],"class_list":["post-28895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-ideas","category-meal-plans","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a Mediterranean diet 30-day meal plan 1500 calories eating plan? Check out this article to get a simple starter menu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a Mediterranean diet 30-day meal plan 1500 calories eating plan? Check out this article to get a simple starter menu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_2034707066.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b\"},\"headline\":\"Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\"},\"wordCount\":2210,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_2034707066.jpg\",\"articleSection\":[\"Meal Ideas\",\"Meal Plans\",\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Is a Mediterranean diet 30-day meal plan, 1500 calorie limit all you need for quick weight loss? This eating plan has long been praised for its benefits for weight loss and much more. It\u2019s no wonder more and more people are swearing by it. If you are curious if this is the eating pattern for you, read on to find out what it is, its benefits and a simple sample menu to get you started.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Mediterranean Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">According to the <\/span><i><span style=\\\"font-weight: 400;\\\">Harvard School of Public Health <\/span><\/i><span style=\\\"font-weight: 400;\\\">and the <\/span><i><span style=\\\"font-weight: 400;\\\">American Heart Association, <\/span><\/i><span style=\\\"font-weight: 400;\\\">a <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\\\">Mediterranean diet<\/a> is a generic term often used to define the traditional diets of countries bordering the Mediterranean sea. 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When on a Mediterranean diet 30 day meal plan 1500 calories limit your meals will typically include<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Olive oil as your main source of healthy fats<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Whole grains such as brown rice, oatmeal, whole wheat products such as bread and pasta, barley, buckwheat, etc.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Plenty of varying types fruits and vegetables, lentils, legumes, nuts and seeds, herbs and spices<\/span><\/li>\\r\\n \\t<li style= ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\",\"url\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\",\"name\":\"Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_2034707066.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a Mediterranean diet 30-day meal plan 1500 calories eating plan? 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Kamau, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b"},"headline":"Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/"},"wordCount":2210,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_2034707066.jpg","articleSection":["Meal Ideas","Meal Plans","Mediterranean"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Is a Mediterranean diet 30-day meal plan, 1500 calorie limit all you need for quick weight loss? This eating plan has long been praised for its benefits for weight loss and much more. It\u2019s no wonder more and more people are swearing by it. If you are curious if this is the eating pattern for you, read on to find out what it is, its benefits and a simple sample menu to get you started.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is The Mediterranean Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Harvard School of Public Health <\/span><\/i><span style=\"font-weight: 400;\">and the <\/span><i><span style=\"font-weight: 400;\">American Heart Association, <\/span><\/i><span style=\"font-weight: 400;\">a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean diet<\/a> is a generic term often used to define the traditional diets of countries bordering the Mediterranean sea. Because this eating plan comes from different countries (22 in total), there is no one standard version of diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So how can you define this meal plan to a novice? It is quite simple actually. Also known as the MedDiet, it is an eating pattern - not a diet - that consists of mainly plant-based foods. 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