Indian meal plan for mediterranean diet

The Indian meal plan for the Mediterranean diet fuses the rich flavors of Indian cuisine with the healthful elements of the Mediterranean diet. It includes a variety of vegetables, legumes, whole grains, and nuts, along with healthy fats like olive oil and avocado. Fish and poultry are incorporated in moderation, flavored with Indian spices, offering a unique and nutritious culinary experience.

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Meal plan grocery list

Oats

Turmeric

Cumin

Mixed vegetables

Chickpeas

Brown rice

Mixed nuts

Tandoori chicken

Roasted vegetables

Chickpea flour

Spinach

Onions

Cottage cheese

Whole wheat roti

Fresh fruits

Seeds

Fish

Quinoa

Semolina

Mustard seeds

Lentils

Yogurt

Honey

Eggplant

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Meal plan overview

Experience the flavors of India with the Indian meal plan for the Mediterranean diet. This unique plan blends the healthful aspects of the Mediterranean diet with the spices and flavors of Indian cuisine.

It incorporates olive oil, legumes, and fresh vegetables, all spiced with the vibrant flavors of India, for a delightful culinary journey.

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Foods to eat

Lean Proteins: Chicken breast, turkey, lean beef, and fish like tuna and salmon to boost metabolism and reduce appetite.
Eggs: A versatile and dense source of protein.
Low-Fat Dairy: Greek yogurt and cottage cheese for calcium and protein.
Legumes: Lentils, chickpeas, and black beans for plant-based protein and fiber.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds in moderation for healthy fats and protein.
Vegetables: Broccoli, spinach, and kale for nutrients and fiber with low calories.
Whole Grains: Quinoa and brown rice in controlled portions.
Ample Water: For hydration and to help with feeling full.

✅ Tip

Prioritize consuming protein-rich foods like eggs, Greek yogurt, and lean meats to help curb cravings and maintain muscle mass while reducing calorie intake for weight loss.

Foods not to eat

High-Fat Meats: Like bacon and ribeye steaks, which are high in saturated fats.
Processed Foods: Chips, cookies, and fast food that are high in calories and low in nutrients.
Sugary Snacks and Beverages: Candies, cakes, and soda.
Refined Carbohydrates: White bread and pasta which lack protein and can spike blood sugar.
Full-Fat Dairy: High in calories and saturated fats.
Alcohol: Can contribute to weight gain and offers little nutritional value.
Fried Foods: Generally high in calories and unhealthy fats.
Excessive Dressings and Sauces: Often high in calories and fats.

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Main benefits

The High-Protein meal plan for weight loss emphasizes protein-rich foods to enhance satiety and reduce overall calorie intake. It includes lean meats, fish, eggs, dairy, and plant-based proteins. This diet aids in preserving muscle mass while promoting fat loss, providing a balanced approach to weight reduction that focuses on nutritious, filling meals with more protein.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

An Indian meal plan for a Mediterranean diet can be enhanced with these alternatives:

Turkey breast is a lean protein option that can replace chicken breast.
Spiralized zucchini provides a low-carb alternative to pasta.
Cashew cheese offers a dairy-free alternative to feta cheese.
Pistachios add a unique nutty flavor compared to almonds.
Watercress can be used instead of mixed greens for a peppery flavor in salads.

How to budget on this meal plan

Purchase oats, chickpeas, and brown rice in bulk as they are versatile and used frequently in Indian cuisine. Mixed nuts like almonds, walnuts, and cashews are great for snacking and can be bought in larger quantities. Opt for seasonal vegetables and fruits for freshness and affordability. Consider making your own chutneys and sauces to save money. Tandoori chicken and fish can be made at home for a cost-effective protein source.

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Extra tips

Any healthy snack ideas?

These Indian snacks blend the flavors of India with the principles of the Mediterranean Diet:

Grilled paneer with mint chutney
Chickpea and cucumber salad
Baked sweet potato chaat
Multigrain roti with avocado raita
Fresh fruit with a sprinkle of chat masala
Mixed nuts with Indian spices
Roasted chana with lime and pepper

What should I drink on this meal plan?

For an Indian-style Mediterranean diet, consider sipping on green tea for its antioxidants, buttermilk for digestive health, fresh lime water for hydration, coconut water for its electrolytes, and the occasional glass of red wine, embraced for its heart-healthy properties.

How to get even more nutrients?

An Indian Mediterranean diet blends the plant-centric focus of Mediterranean cuisine with the flavors and ingredients typical of Indian cooking. This fusion diet involves using olive oil, plenty of legumes, nuts, seeds, fruits, and vegetables, alongside spices common in Indian cuisine. Protein sources are primarily plant-based, with occasional seafood, providing a flavorful yet nutrient-rich eating pattern.

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