Asian meal plan for mediterranean diet

The Asian meal plan for the Mediterranean diet merges the health-promoting aspects of the Mediterranean diet with the diverse flavors of Asian cuisine. It includes plenty of vegetables, fruits, whole grains, and nuts, complemented by healthy fats from olive oil and fish. Lean proteins like fish and poultry are prepared with Asian herbs and spices, offering a unique blend of Mediterranean principles and Asian culinary traditions.

Complete meal plan

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Meal plan grocery list

Tofu

Seaweed

Brown rice

Salmon

Bok choy

Quinoa

Teriyaki sauce

Avocado

Sesame seeds

Sushi ingredients

Mixed nuts

Mixed vegetables

Olive oil

Oatmeal

Almond milk

Shrimp

Vermicelli

Peanut dipping sauce

Fresh fruits

Vietnamese spring roll wrappers

Rice paper

Honey

Korean gochujang sauce

Dumpling wrappers

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Meal plan overview

Merge Asian culinary art with Mediterranean principles in the Asian meal plan for the Mediterranean diet. This unique plan combines Asian flavors with Mediterranean diet staples.

It highlights healthy fats, seafood, and plenty of fresh vegetables, all infused with the exotic flavors of Asia.

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Foods to eat

Low-Calorie Vegetables: Spinach, cauliflower, cabbage, and bell peppers cooked with minimal oil.
Lean Proteins: Grilled chicken, fish, and dal (lentils) for satisfying protein with low fat.
Whole Grains: Whole wheat chapatis, brown rice, and millet in moderation.
Low-Fat Dairy: Skim milk, low-fat yogurt (curd), and paneer (cottage cheese).
Fruits: Apples, berries, and papaya for natural sweetness and fiber.
Nuts and Seeds: Almonds, walnuts, and flaxseeds in small quantities for healthy fats.
Herbal Teas: Green tea, tulsi tea, or ginger tea for metabolism boosting.
Ample Water: To stay hydrated and aid digestion.

✅ Tip

Use spices like turmeric, cumin, and ginger to add flavor to your meals without adding extra calories, and focus on incorporating more vegetables and lean protein sources into your favorite Indian dishes for weight loss.

Foods not to eat

Fried Snacks: Samosas, pakoras, and bhujia which are high in calories and unhealthy fats.
Sugary Sweets: Gulab jamun, jalebi, and halwa which are high in sugar and calories.
Refined Carbohydrates: White rice and white bread which lack fiber and nutrients.
Full-Fat Dairy: High-fat milk and cream-based dishes.
High-Calorie Beverages: Sweetened drinks and high-fat lassis.
Heavy Cream-Based Curries: Opt for tomato or spinach-based gravies instead.
Excessive Oil in Cooking: Use minimal amounts of healthier oils like olive or canola.
Processed Foods: Chips, instant noodles, and other processed snacks.

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Main benefits

The Indian meal plan for weight loss focuses on low-calorie, nutrient-rich Indian foods. It includes a balanced mix of vegetables, lean proteins like chicken and fish, and legumes. Whole grains such as millets and brown rice are preferred over refined grains. Portion control is emphasized, along with the use of healthy cooking methods like grilling and steaming, to create satisfying yet weight-loss-friendly meals.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

An Asian meal plan for the Mediterranean diet can incorporate these flavorful alternatives:

For a protein boost, add tofu to salads and stir-fries.
Use quinoa instead of rice for a high-protein grain option.
Enhance dishes with seaweed for a unique flavor and added nutrients.
Include sesame seeds for extra texture and healthy fats.
Snacks can include mixed nuts for a satisfying, protein-rich option.

How to budget on this meal plan

Opt for whole grains like brown rice and quinoa, which are more affordable when bought in bulk. Fresh fruits and vegetables are essential; choose seasonal varieties for better prices. Homemade sauces and dips like teriyaki and peanut sauce can be made cost-effectively. Consider using tofu and lean meats like chicken and salmon, which can be more economical when bought on sale.

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Extra tips

Any healthy snack ideas?

Explore Asian-inspired snacks that complement the Mediterranean Diet:

Edamame with a sprinkle of sea salt
Sushi rolls with brown rice and vegetables
Seaweed salad
Grilled shiitake mushrooms
Miso soup with tofu
Steamed bok choy with a drizzle of sesame oil
Cucumber and carrot sticks with tahini dip

What should I drink on this meal plan?

For an Asian diet aligned with the Mediterranean approach, focus on green tea for its antioxidants, water for hydration, soy milk as a dairy alternative, and occasional red wine for heart health. Jasmine tea is also a refreshing choice, providing a unique floral flavor.

How to get even more nutrients?

Blending the principles of the Mediterranean diet with Asian flavors involves focusing on fresh seafood and plant-based ingredients. To get more nutrients, you can incorporate fish like salmon and sardines, which are high in protein and omega-3 fatty acids. Add tofu and tempeh as plant-based protein sources that are also rich in healthy fats. Including whole grains like brown rice and barley will boost your fiber intake, supporting overall digestive health.

Meal plan suggestion

Asian-Inspired Mediterranean Diet Meal Plan

Day 1

Breakfast: Miso soup with tofu and seaweed, a side of brown rice (calories: 300, protein: 15g, carbs: 40g, fat: 8g)
Lunch: Grilled teriyaki salmon with steamed bok choy and quinoa (calories: 400, protein: 30g, carbs: 35g, fat: 15g)
Snack: Edamame beans (calories: 120, protein: 10g, carbs: 8g, fat: 5g)
Dinner: Stir-fried tofu with mixed vegetables (bell peppers, carrots, broccoli) in olive oil, a side of brown rice (calories: 350, protein: 18g, carbs: 45g, fat: 10g)

Day 2

Breakfast: Whole grain toast with avocado and sesame seeds (calories: 300, protein: 10g, carbs: 30g, fat: 15g)
Lunch: Sushi bowl with brown rice, cucumber, avocado, seaweed, and grilled fish (calories: 400, protein: 25g, carbs: 50g, fat: 10g)
Snack: A small bowl of mixed nuts (almonds, walnuts, cashews) (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
Dinner: Thai-style green curry with vegetables and tofu, served with brown rice (calories: 350, protein: 12g, carbs: 40g, fat: 15g)

Day 3

Breakfast: Oatmeal with almond milk, topped with sliced almonds and a drizzle of honey (calories: 280, protein: 8g, carbs: 40g, fat: 10g)
Lunch: Vietnamese spring rolls with shrimp, lettuce, mint, and vermicelli, served with a peanut dipping sauce (calories: 350, protein: 18g, carbs: 40g, fat: 12g)
Snack: Fresh fruit salad (calories: 100, protein: 1g, carbs: 25g, fat: 0g)
Dinner: Korean bibimbap with brown rice, sautéed vegetables, and a fried egg, topped with sesame seeds and a drizzle of sesame oil (calories: 400, protein: 15g, carbs: 55g, fat: 15g)

Day 4

Breakfast: Steamed dumplings filled with vegetables and a small amount of lean meat (calories: 250, protein: 10g, carbs: 35g, fat: 8g)
Lunch: Japanese soba noodle salad with edamame, cucumber, carrots, and a soy-based dressing (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Snack: Greek yogurt with a handful of berries (calories: 150, protein: 10g, carbs: 20g, fat: 4g)
Dinner: Grilled fish with a side of sautéed spinach and garlic, served with a small portion of brown rice (calories: 350, protein: 30g, carbs: 30g, fat: 10g)

Day 5

Breakfast: Scrambled eggs with scallions and tomatoes, served with a slice of whole grain bread (calories: 300, protein: 20g, carbs: 20g, fat: 15g)
Lunch: Chinese-style vegetable stir-fry with tofu, bell peppers, snow peas, and cashews, served with brown rice (calories: 400, protein: 18g, carbs: 50g, fat: 15g)
Snack: A small bowl of seaweed salad (calories: 100, protein: 2g, carbs: 10g, fat: 5g)
Dinner: Indian vegetable curry with chickpeas and a side of whole wheat chapati (calories: 350, protein: 12g, carbs: 45g, fat: 10g)

Day 6

Breakfast: Whole grain toast with peanut butter and slices of banana (calories: 350, protein: 10g, carbs: 40g, fat: 18g)
Lunch: Sushi with vegetables and avocado, with a side of miso soup (calories: 400, protein: 12g, carbs: 60g, fat: 10g)
Snack: A handful of roasted pumpkin seeds (calories: 150, protein: 7g, carbs: 5g, fat: 13g)
Dinner: Thai vegetable curry with brown rice (calories: 400, protein: 10g, carbs: 50g, fat: 15g)

Day 7

Breakfast: Smoothie with spinach, almond milk, banana, and a scoop of protein powder (calories: 300, protein: 15g, carbs: 40g, fat: 10g)
Lunch: Veggie sushi rolls with a side of edamame beans (calories: 350, protein: 15g, carbs: 50g, fat: 10g)
Snack: Dried seaweed snacks (calories: 50, protein: 2g, carbs: 5g, fat: 2g)
Dinner: Korean-style vegetable bibimbap with brown rice, topped with a fried egg (calories: 400, protein: 15g, carbs: 55g, fat: 15g)

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Want to learn more?

Implementing a Mediterranean-Style Diet Outside the Mediterranean Region

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.