Asian meal plan for Mediterranean diet

Written byListonic team

Updated on Nov 22, 2024

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.

Meal plan grocery list

Dry goods

Brown rice

Quinoa

Oatmeal

Vermicelli

Rice paper

Snacks & sweets

Mixed nuts

Sesame seeds

Honey

Spices & sauces

Teriyaki sauce

Peanut dipping sauce

Korean gochujang sauce

Olive oil

Fish & seafood

Salmon

Shrimp

Fresh grocery

Tofu

Seaweed

Bok choy

Avocado

Mixed vegetables

Fresh fruits

Plant based

Tofu

Almond milk

Bakery

Vietnamese spring roll wrappers

Dumpling wrappers

Sushi ingredients

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.

Asian meal plan for Mediterranean diet exemplary product

Foods to eat

Seafood: Fish like salmon, mackerel, and sardines prepared in healthy ways (steamed, grilled, or baked).
Whole Grains: Brown rice, whole grain noodles, and quinoa for fiber and nutrients.
Vegetables: A variety such as bok choy, spinach, and bell peppers, lightly cooked or raw.
Fruits: Citrus fruits, berries, and tropical fruits like mango and papaya.
Legumes: Soybeans, lentils, and chickpeas for plant-based protein.
Nuts and Seeds: Almonds, walnuts, and sesame seeds for healthy fats and protein.
Healthy Fats: Olive oil for cooking and dressings, and avocados.
Herbs and Spices: Ginger, garlic, turmeric, and lemongrass for flavor and health benefits.

✅Tip

Include plenty of fatty fish like salmon and mackerel in your meals to benefit from their omega-3 fatty acids, which are essential for heart health.

Foods not to eat

Deep-Fried Foods: Tempura, fried dumplings, and other fried dishes.
Refined Carbohydrates: White rice and white bread in excess.
High-Sodium Sauces: Soy sauce and fish sauce in large quantities.
Processed Asian Snacks: High in sugars, unhealthy fats, and additives.
Red and Processed Meat: Limit consumption of pork, beef, and processed meats.
Sugary Beverages: Sweetened teas and soft drinks.
High-Fat Dairy Products: Cream-based desserts and full-fat milk.
Alcohol: Sake, soju, and other alcoholic beverages in moderation.

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Main benefits

The Asian meal plan for the Mediterranean diet combines the heart-healthy elements of the Mediterranean diet with the diverse flavors of Asian cuisine. This plan includes a variety of vegetables, fruits, whole grains, nuts, and seeds common in Asian diets, complemented by healthy fats like olive oil. Fish and seafood, staples in many Asian regions, are prominent, providing omega-3 fatty acids. This fusion creates a unique, nutritious diet that embraces the principles of the Mediterranean diet while celebrating Asian culinary traditions.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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

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.

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