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Mediterranean-Style Dinners Under 600 Calories

Make quick, healthy meals inspired by Dr. Oz’s Mediterranean diet plan.

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Want to lower your risk of cancer, heart disease, Alzheimer’s disease and diabetes? Numerous studies have found that the Mediterranean diet -- which features healthy fats, lean protein, whole grains and plenty of antioxidant-rich fruits and vegetables -- can do just that. Here are three of our favorite meals inspired by Dr. Oz’s Mediterranean diet plan, all under 600 calories. Each recipe serves one. 
Love These Lentils

2 / 4 Love These Lentils

These tasty, protein-rich legumes are high in folate (vitamin B9), fiber and iron. Try this vegetarian meal of cooked lentils mixed with sautéed leeks, carrots and roasted kale.
 
Make it:
¾ cup cooked lentils
2 tbsp chopped leeks
2 tbsp chopped carrots
1.5 tbsp extra virgin olive oil
1 cup roasted kale
 
Sauté veggies in olive oil and mix with lentils.
 
Nutritional Info:
Calories 400; fat 22g; carbohydrates 41g; protein 15g
Holy Mackerel!

3 / 4 Holy Mackerel!

This high-protein, low-cal dinner of Spanish mackerel with wild rice and sautéed green beans is filled with Mediterranean diet favorites.
 
Make it:
½ cup cooked wild rice
1 cup steamed green beans
1 tbsp extra virgin olive oil
 
Sauté mackarel in olive oil for several minutes on each side. Serve with rice and green beans.  
 
Nutritional Info: 
Calories 516; fat 25g; carbohydrates 27g; protein 45g

 

Simple Salmon Dinner

4 / 4 Simple Salmon Dinner

Roasted salmon, steamed asparagus and barley are loaded with important nutrients: heart-healthy omega-3s, cholesterol-lowering fiber and immune-boosting antioxidants.
 
Make it:
6 oz cooked Atlantic salmon
¾ cup cooked barley
6 spears steamed asparagus
2 tsp extra virgin olive oil
 
Sauté salmon in olive oil on each side until fully cooked. Serve with asparagus and barley.
 
Nutritional Info: 
Calories 593; fat 22g; carbohydrates 46g; protein 43g

 

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