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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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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Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Nov 22, 2024.

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.

Foods to eat

Whole Grains: Brown rice, whole wheat chapatis, and millet-based dishes.
Legumes: Lentils (dal), chickpeas (chole), and kidney beans (rajma) for plant-based protein.
Vegetables: A variety of vegetables like spinach (palak), eggplant (baingan), and okra (bhindi).
Fish and Seafood: Grilled or baked fish dishes, such as tandoori fish.
Lean Meats: Chicken and turkey in dishes like grilled tandoori chicken.
Nuts and Seeds: Almonds, cashews, and flaxseeds in moderation.
Healthy Fats: Olive oil and ghee for cooking and flavoring.
Dairy: Low-fat yogurt and paneer (cottage cheese) in moderation.

✅ Tip

Incorporate traditional Mediterranean ingredients like olive oil, whole grains, and plenty of vegetables into classic Indian recipes for a fusion of flavors and health benefits.

Foods not to eat

Deep-Fried Foods: Such as samosas, pakoras, and pooris.
High-Sugar Sweets: Gulab jamun, jalebi, and other syrupy desserts.
Refined Grains: White rice and white flour-based breads.
Heavy Cream Sauces: Creamy curries high in saturated fats.
Excessive Ghee or Butter: Use olive oil as a healthier alternative.
Processed Snacks: Chips and store-bought Indian snacks.
Full-Fat Dairy: High-fat milk and cream in excess.
Alcohol: Especially in excess, not typically part of a traditional Mediterranean diet.

Main benefits

The Indian meal plan for the Mediterranean diet blends the heart-healthy aspects of the Mediterranean diet with the flavors of Indian cuisine. It includes a variety of vegetables, legumes, whole grains, nuts, and seeds, along with healthy fats from olive oil and avocados. Indian spices and herbs enrich the dishes, while fish and poultry are used moderately, in line with Mediterranean principles, offering a unique and flavorful approach to this diet.

🎓 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.

Meal plan suggestions

Indian Meal Plan for Mediterranean Diet

Day 1

Breakfast: Masala Oats - Savory oatmeal cooked with turmeric, cumin, and mixed vegetables (calories: 300, protein: 10g, carbs: 45g, fat: 8g)
Lunch: Chana Masala - Chickpeas cooked in tomato-based sauce, served with brown rice (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Snack: Handful of mixed nuts (almonds, walnuts, cashews) (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
Dinner: Grilled Tandoori Chicken with a side of roasted vegetables (calories: 400, protein: 30g, carbs: 20g, fat: 20g)

Day 2

Breakfast: Besan Cheela - Chickpea flour pancakes with spinach and onions (calories: 250, protein: 15g, carbs: 20g, fat: 10g)
Lunch: Palak Paneer - Spinach and cottage cheese curry, served with whole wheat roti (calories: 350, protein: 18g, carbs: 30g, fat: 15g)
Snack: Fresh fruit salad with a handful of seeds (calories: 150, protein: 3g, carbs: 30g, fat: 2g)
Dinner: Fish curry with a side of quinoa (calories: 450, protein: 35g, carbs: 40g, fat: 18g)

Day 3

Breakfast: Vegetable Upma - Semolina cooked with mixed vegetables and mustard seeds (calories: 300, protein: 8g, carbs: 40g, fat: 12g)
Lunch: Lentil Dal with brown rice (calories: 400, protein: 20g, carbs: 60g, fat: 10g)
Snack: Yogurt with honey and nuts (calories: 200, protein: 10g, carbs: 20g, fat: 8g)
Dinner: Baingan Bharta - Mashed eggplant cooked with spices, served with whole wheat pita (calories: 350, protein: 6g, carbs: 45g, fat: 15g)

Day 4

Breakfast: Idli with Sambar - Steamed rice cakes with lentil and vegetable stew (calories: 350, protein: 10g, carbs: 60g, fat: 5g)
Lunch: Rajma (Red Kidney Beans) curry with brown rice (calories: 400, protein: 20g, carbs: 60g, fat: 10g)
Snack: Carrot and cucumber sticks with hummus (calories: 150, protein: 6g, carbs: 20g, fat: 6g)
Dinner: Grilled fish with a side of sautéed spinach and garlic naan (calories: 450, protein: 35g, carbs: 40g, fat: 18g)

Day 5

Breakfast: Poha - Flattened rice cooked with peanuts, curry leaves, and vegetables (calories: 300, protein: 6g, carbs: 50g, fat: 8g)
Lunch: Vegetable Biryani with raita (calories: 400, protein: 10g, carbs: 65g, fat: 12g)
Snack: Fresh fruit with a handful of almonds (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
Dinner: Paneer Tikka with a side of Greek salad (calories: 400, protein: 25g, carbs: 20g, fat: 25g)

Day 6

Breakfast: Whole grain toast with avocado and tomato (calories: 250, protein: 6g, carbs: 30g, fat: 12g)
Lunch: Mixed Vegetable Curry with whole wheat roti (calories: 350, protein: 8g, carbs: 40g, fat: 18g)
Snack: Roasted chickpeas (calories: 180, protein: 10g, carbs: 30g, fat: 5g)
Dinner: Mutter Paneer (peas and cottage cheese) with brown rice (calories: 450, protein: 20g, carbs: 50g, fat: 18g)

Day 7

Breakfast: Masala Dosa with coconut chutney - Thin rice crepes with spicy potato filling (calories: 350, protein: 6g, carbs: 50g, fat: 12g)
Lunch: Moong Dal with spinach and whole wheat roti (calories: 400, protein: 20g, carbs: 60g, fat: 10g)
Snack: Mixed nuts and dried fruits (calories: 200, protein: 5g, carbs: 20g, fat: 12g)
Dinner: Vegetable stir-fry with tofu and a side of brown rice (calories: 400, protein: 18g, carbs: 40g, fat: 18g)

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