Mediterranean Diet Plan
The Mediterranean Diet is a heart-healthy eating plan inspired by the traditional cuisines of countries bordering the Mediterranean Sea. Here’s an explanation of the Mediterranean Diet and a sample plan for 7 days, adapted to an Indian style:
What to Eat on a Mediterranean Diet (Indian Style)
- Fruits and vegetables: Include a variety of colorful fruits and vegetables in your meals. Berries, citrus fruits, tomatoes, leafy greens, eggplant, and bell peppers are great choices.
- Whole grains: Opt for whole grain products like brown rice, quinoa, whole wheat bread, and whole grain pasta.
- Legumes: Incorporate lentils, chickpeas, kidney beans, and other legumes into your meals for protein and fiber.
- Nuts and seeds: Enjoy almonds, walnuts, flaxseeds, chia seeds, and other healthy nuts and seeds as snacks or in salads.
- Healthy fats: Use olive oil as your primary cooking oil, and include avocados, olives, and nuts for healthy fats.
- Fish and seafood: Include fatty fish like salmon, sardines, and mackerel in your diet for omega-3 fatty acids.
- Poultry and eggs: Consume lean poultry like chicken and turkey, and eggs in moderation.
- Dairy products: Opt for low-fat yogurt and cheese, and limit consumption of full-fat dairy.
- Herbs and spices: Flavor your dishes with herbs and spices like garlic, basil, oregano, turmeric, and cumin.
What to Avoid on a Mediterranean Diet (Indian Style)
- Processed and sugary foods: Limit or avoid processed snacks, sugary desserts, and sweetened beverages.
- Red and processed meats: Reduce consumption of red meat and processed meats like sausages and bacon.
How to Follow a Mediterranean Diet
- Base your meals on plant-based foods like fruits, vegetables, whole grains, and legumes.
- Use olive oil as your primary cooking oil and for salad dressings.
- Include fish and seafood at least twice a week.
- Limit red meat consumption and choose lean sources of protein.
- Season your dishes with herbs and spices instead of relying on salt.
- Enjoy moderate amounts of dairy products, preferably low-fat options.
- Stay physically active and engage in regular exercise.
- Drink water as your main beverage and limit sugary drinks.
- Practice mindful eating and enjoy meals with family and friends.
7-Day Mediterranean Diet Plan in the same format:
DAY 1
- Breakfast: Greek yogurt with mixed berries and a sprinkle of nuts.
- Lunch: Quinoa salad with cherry tomatoes, cucumbers, feta cheese, and a lemon-olive oil dressing.
- Dinner: Grilled fish with roasted vegetables and a side of whole wheat couscous.
- Snacks: Hummus with carrot sticks and a handful of almonds.
DAY 2
- Breakfast: Oatmeal topped with sliced banana, honey, and a sprinkle of cinnamon.
- Lunch: Chickpea and vegetable stew with a side of whole wheat bread.
- Dinner: Mediterranean-style grilled chicken with a Greek salad.
- Snacks: Greek yogurt with a drizzle of honey and a handful of walnuts.
DAY 3
- Breakfast: Vegetable omelette with whole grain toast.
- Lunch: Lentil soup with a side of mixed green salad.
- Dinner: Eggplant Parmesan with a side of roasted potatoes.
- Snacks: Roasted chickpeas and sliced oranges.
DAY 4
- Breakfast: Whole grain toast with avocado and sliced tomatoes.
- Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, and a drizzle of balsamic glaze.
- Dinner: Spaghetti aglio e olio with sautéed spinach and grilled shrimp.
- Snacks: Mixed nuts and dried apricots.
DAY 5
- Breakfast: Spinach and feta cheese omelette with whole wheat toast.
- Lunch: Greek-style chicken souvlaki with tzatziki sauce, served with a Greek salad.
- Dinner: Baked salmon with lemon and herbs, accompanied by roasted vegetables.
- Snacks: Greek yogurt with sliced almonds and a sprinkle of cinnamon.
DAY 6
- Breakfast: Berry smoothie with Greek yogurt, spinach, and almond milk.
- Lunch: Quinoa tabbouleh salad with cucumber, tomatoes, parsley, and lemon dressing.
- Dinner: Tofu and vegetable stir-fry with quinoa.
- Snacks: Cottage cheese (paneer) with cherry tomatoes.
DAY 7
- Breakfast: Oatmeal with mixed berries and a sprinkle of nuts.
- Lunch: Chicken salad with mixed greens, bell peppers, and a drizzle of olive oil.
- Dinner: Grilled fish with sautéed spinach and a side of quinoa.
- Snacks: Greek yogurt with a drizzle of honey.
