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Here’s a sample 7-day Indian Mediterranean diet plan for weight loss. This plan incorporates a balance of whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Remember to customize portion sizes based on your individual needs and consult with a healthcare professional or nutritionist before making significant changes to your diet.
BENEFITS
- Protein for muscle maintenance and satiety.
- Fiber-rich foods for digestion and sustained energy.
- Healthy fats from nuts and olive oil for heart health.
- Antioxidant-rich fruits and vegetables for overall well-being.
Calories
- Day 1: Total Estimated Daily Calories: 1750-1900 calories
- Day 2: Total Estimated Daily Calories: 1800-1950 calories
Meditarian Diet Plan
Day 1:
Breakfast:
- Vegetable omelette with spinach, tomatoes, and bell peppers
- Whole grain toast
- A small bowl of mixed berries
Mid-Morning Snack:
- Handful of almonds or walnuts
- A pear or an apple
Lunch:
- Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing
- Quinoa or brown rice
Afternoon Snack:
- Greek yogurt with a drizzle of honey
- Carrot and cucumber sticks
Dinner:
- Grilled fish or lentil soup (dal)
- Steamed broccoli and cauliflower
- Roti or brown rice
Day 2:
Breakfast:
- Smoothie with spinach, banana, Greek yogurt, and a spoonful of chia seeds
- Whole grain toast
Mid-Morning Snack:
- Orange or a handful of mixed berries
- Mixed nuts
Lunch:
- Chickpea salad with cherry tomatoes, red onion, and feta cheese
- Whole wheat pita bread
Afternoon Snack:
- Hummus with carrot and cucumber sticks
- Apple slices
Dinner:
- Grilled chicken or paneer tikka
- Quinoa or brown rice
- Sauteed zucchini and bell peppers
Day 3:
Breakfast:
- Vegetable uttapam (Indian pancake) with coconut chutney
- A small bowl of papaya
Mid-Morning Snack:
- Handful of almonds or walnuts
- A pear or an apple
Lunch:
- Lentil soup (sambar) with brown rice
- Mixed vegetable stir-fry
Afternoon Snack:
- Greek yogurt with a sprinkle of flaxseeds
- Carrot and cucumber sticks
Dinner:
- Grilled fish or tofu
- Spinach and mushroom sauté
- Roti or quinoa
Day 4:
Breakfast:
- Quinoa porridge with mixed berries and nuts
- Whole grain toast
Mid-Morning Snack:
- Orange or a handful of mixed berries
- Mixed nuts
Lunch:
- Chickpea and vegetable curry with brown rice
- Side salad with olive oil dressing
Afternoon Snack:
- Hummus with carrot and cucumber sticks
- Apple slices
Dinner:
- Grilled chicken or paneer tikka
- Quinoa or whole wheat roti
- Sauteed zucchini and bell peppers
Day 5:
Breakfast:
- Ragi (finger millet) dosa with coconut chutney
- A small bowl of papaya
Mid-Morning Snack:
- Handful of almonds or walnuts
- A pear or an apple
Lunch:
- Lentil soup (dal) with spinach
- Whole wheat roti
Afternoon Snack:
- Greek yogurt with a sprinkle of flaxseeds
- Carrot and cucumber sticks
Dinner:
- Grilled fish or tofu
- Mixed vegetable curry
- Quinoa or brown rice
Day 6:
Breakfast:
- Vegetable and cheese sandwich on whole grain bread
- A small bowl of mixed berries
Mid-Morning Snack:
- Orange or a handful of mixed berries
- Mixed nuts
Lunch:
- Quinoa salad with chickpeas, cherry tomatoes, and cucumber
- Grilled chicken or paneer
Afternoon Snack:
- Hummus with carrot and cucumber sticks
- Apple slices
Dinner:
- Lentil soup (sambar) with brown rice
- Sauteed spinach with garlic
- Roti or quinoa
Day 7:
Breakfast:
- Smoothie with kale, banana, Greek yogurt, and a spoonful of chia seeds
- Whole grain toast
Mid-Morning Snack:
- Handful of almonds or walnuts
- A pear or an apple
Lunch:
- Chickpea and vegetable curry with brown rice
- Side salad with olive oil dressing
Afternoon Snack:
- Greek yogurt with a drizzle of honey
- Carrot and cucumber sticks
Dinner:
- Grilled fish or tofu
- Mixed vegetable stir-fry
- Quinoa or whole wheat roti
