Enjoy these flavorful Mediterranean dishes that support your weight loss goals without sacrificing taste.
1. Greek Shrimp and Vegetable Skillet (350 calories)
Ingredients:
- 4 oz shrimp (120 cal)
- 2 cups mixed vegetables (100 cal)
- 1 tablespoon olive oil (120 cal)
- Herbs and lemon (10 cal)
- Optional: 1/4 cup quinoa
Instructions:
- Sauté vegetables
- Add shrimp and herbs
- Finish with lemon
- Serve immediately
2. Mediterranean Chicken Bowl (375 calories)
Components:
- 4 oz grilled chicken (165 cal)
- 1 cup roasted vegetables (85 cal)
- 1/2 cup quinoa (105 cal)
- 1 tablespoon olive oil (120 cal)

3. Lentil and Vegetable Soup (280 calories)
Ingredients:
- 1/2 cup lentils (115 cal)
- 2 cups vegetables (100 cal)
- 1 tablespoon olive oil (120 cal)
- Herbs and spices (5 cal)
4. Greek Salad with Grilled Fish (390 calories)
Components:
- 4 oz white fish (120 cal)
- Mixed greens (20 cal)
- 1 oz feta cheese (75 cal)
- Vegetables (75 cal)
- Olive oil dressing (100 cal)
5. Vegetable and Bean Stew (310 calories)
Ingredients:
- 1/2 cup mixed beans (120 cal)
- 2 cups vegetables (100 cal)
- 1 tablespoon olive oil (120 cal)
- Herbs and tomatoes (30 cal)
Portion Control Tips
Essential guidelines:
- Use kitchen scale
- Measure oils carefully
- Control protein portions
- Fill plate with vegetables
- Track serving sizes
Meal Prep Strategies
Efficient preparation:
- Pre-portion ingredients
- Prep vegetables ahead
- Measure components
- Store properly
- Label containers
These low-calorie Mediterranean recipes prove that weight loss meals can be both satisfying and delicious. Each dish combines lean proteins, abundant vegetables, and measured portions of healthy fats to create filling meals that support your weight loss journey.
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