Anchored on olive oil, fresh fruits, nuts, vegetables, and lean marine protein, the Mediterranean diet relies on a low calories grocery list of foods. According to the article “The Mediterranean Meal Plan,†by registered dietician Janis Jibrin for “Good Housekeeping†magazine, this diet is “rich in antioxidants and unsaturated fats.†Shoppers can use the following suggestions to create their own individualized low calories grocery list of Mediterranean foods for weekly menu planning.
List of low calorie cereals
Below the list of low calorie high fiber foods:
1. Couscous: A one ounce serving is 95 calories. Couscous, which is cooked by boiling, is frequently added to soup, stew and Tabbouleh recipes.
2. Wheat Germ: This grain, which is high in vitamin E, can be used in Banana Nut Muffins and Apple Cinnamon Bread recipes. Wheat germ has 100 calories in the suggested daily one-ounce serving. Wheat germ, which can be oven-toasted or served raw, is available in a one pound package at Amazon for just $2. Its benefits include protecting the heart and increasing energy.
3. Oatmeal: A classic add-in for cookie recipes, oatmeal guards the heart. An ounce contains 106 calories and can be cooked by simply adding hot water. Amazon offers a variety of instant oatmeal breakfast packets for roughly $4 for eight servings.
List of low calorie vegetables
The following list of low carb vegetable foods selections can be steam cooked or lightly sautéed in the olive oil. They can also be added to recipes such as ratatouille, vegetable lasagna, or Babaganoush.
1. Artichoke: There are 60 calories in one medium artichoke or less than 15 calories per ounce.
2. Asparagus: In one ounce, there are 27 calories in the recommended daily 4.7 oz serving.
3. Eggplant: Eggplant has phytonutrients which enable the brain to function efficiently. There are 20 calories in a 3 oz daily serving.
4. Spinach: In one daily ounce of spinach there are just seven calories.
List of low calorie fruits
These fresh fruits can be eaten raw, glazed in honey, or baked in baklava recipes. They can be added to Greek fruit salad, kabobs, or Fragole Cello.
1. Grapes: In a daily 3.2 oz serving, there are 62 calories.
2. Pomegranate: Pomegranates contain 105 calories in a daily serving of 5.4 ounces.
3. Strawberries: There are 49 calories in 5.3 ounces.
List of low calorie meats
Below the list of low calorie high protein foods:
1. Lamb: Grilled lamb chops are a popular Mediterranean supper. High in zinc and selenium for the brain, this meat comes in at 67 calories for one ounce or 201 calories for a 3 oz daily serving. It is a Mediterranean favorite in gyro recipes.
2. Hake: This fish is high in omega-3 oil. In a 3 oz serving, there are 210 calories. It can be breaded, barbecued, or grilled. Hake is often used in fish loaves or hake Florentine.
3. Chicken: Oregano-marinated Chicken, Lemon-Garlic Chicken, Chicken & Samfaina are among the most popular recipes in the Mediterranean. A chicken has roughly 210 calories in a daily 5 oz serving and is a lean source of protein and amino acids. It can be grilled, sautéed or roasted.
