Greek Mediterranean diet plan has been gaining popularity in India in recent times. Let’s learn about Mediterranean Diet Plan Indian Recipes, Diet Chart, and Basics of this greek cuisine which makes the Mediterranean Diet Plan one of the best worldwide.
Unlike modern-day diet plans, Mediterranean Diet Plans is here with us for more than six decades. This diet plan is considered healthy in comparison to Indian and American foods.
With a low risk of many heart-related diseases and possible healing capacities for post-operation capacities, you can also follow Mediterranean Diet Plan to promote Weight Loss.
One should understand that following Mediterranean Diet Plan Indian Version could be accessible for most people, but some may face issues while adopting the changes. Greek recipes are cooked a lot differently than Indian cuisines.
7 Day Mediterranean Diet Plan for Indians
This 7 Day Mediterranean Diet Indian Plan guides you through 3-course meal food intakes. This plan is designed to promote weight loss, low cholesterol, and healthy heart conditions.
Although there is no particular way to follow the healthy-heart diet, this diet is considered more of a healthy way of eating. Feel free to change the course structure based on your nutritional requirements.
7 Day Mediterranean Diet Plan for Indians
| MEAL | BREAKFAST | LUNCH | DINNER |
|---|---|---|---|
| Day 1 - Monday | Yogurt With Oats | Brown Rice with lentils (dal) | Whole Grain bread or Chapati with Chickpeas |
| Day 2 - Tuesday | Greek Yogurt With Oats | Red Sauce Pasta | Whole Grain bread or Chapati with Lentils |
| Day 3 - Wednesday | Yogurt with Barley (Jau) | Whole Grain bread or Chapati with Lentils | Brown Rice With Lentils or Chickpea (Chole) |
| Day 4 - Thursday | Yogurt With Oats | Tomato and Pea curry,with Chapati | Whole Grain bread or Chapati with Chicken, Salmon, Eggs or Pulses |
| Day 5 - Friday | Barley (Jau) Chapatis with Tomato and Potato Curry | Brown Rice with lentils (dal) | Whole-wheat red pasta with Basil Sauce |
| Day 6 - Saturday | Omelet or fresh fruits | Whole Grain bread or Chapati with Lentils | Boiled Vegetables sprinkled with Crushed Basil, Garlic and Mint |
| Day 7 - Sunday | Greek Yogurt With Oats | Brown Rice with lentils (dal) | Boiled Vegetables sprinkled with Crushed Basil, Garlic and Mint |
While following the Mediterranean Diet Indian version, remember to cook all the food in either extra virgin olive oil or avocado oil. The mustard oil is not used in the Greek diet. Feel free to use Garlic, Basil, Mint, Pepper, Cinnamon, and Salt as per your requirements.
Indian Foods Allowed in Mediterranean Diet Plan
You could find the food items included in Mediterranean Diet Plan Indian Version almost anywhere in India. These food items don’t need extensive searches like in the case of Probiotic foods in India.
One thing you should remember is to use only olive oil while cooking the food. The use of Ghee or Mustard oil will essentially destroy the objective.
- Spices and Herbs: Pepper (Kali Mirch), Basil (Tulsi), Mint (Pudina), Cinnamon and Nutmeg
- Dairy: Yogurt, Cheese
- Grains: Whole Wheat (Atta) Bread and Chapati, Whole Wheat Pasta, Rice, Oats, Barley and Buckwheat
- Vegetables: Tomatoes, Carrots, Spinach, Onion, Sprouts, Broccoli, Cucumber, and Potatoes.
- Fruits: Banana, Apple, Strawberry, Dates, and Oranges
- Legumes: Lentils, Chickpeas, Peanuts and Pulses (Daal)
- Seafood: Salmon, Tuna, Shrimp and Oysters
- Eggs and Chicken
- Oil: Avocado Oil or Extra Virgin Olive Oil
You shouldn’t consume a non-vegetarian food item for more than two days a week among all these foods.
Indian Drinks Allowed in Mediterranean Diet Plan
There are a few Indian drinks and beverages you can consume with a bit of change in this diet.
There are cultures around the world that promote drinking water religiously. In such a manner, this diet also recommends you to consume at least 3-4 liters of water every day.
- Water: Infused water with Basil should be consumed at all times
- Tea: Tea is allowed but without sugar, adding basil to it is recommended
- Coffee: Coffee is allowed without sugar
Foods Items Prohibited in Mediterranean Diet Plan
Few food items should not be consumed in any scenario while going on a Mediterranean Diet detox. Some of these food items are very commonly used in Indian diets.
- Sugar: No added sugar is allowed
- Delicacies: Ice-cream, candies and soda is not allowed
- Trans-fat: Burger, Fried Momos etc are not allowed
- Refined Oils: Soybean Oil, Ghee, Mustard Oil are not allowed
- Processed Foods: Sausages, Chicken or hot dogs which comes in a pre-pack.
One should never consume these food items while targetting a weight loss journey.
Indian Mediterranean Diet – The Good and bad
There are multiple benefits of following the Indian Mediterranean Diet Plan, If you’ve read the article above, there are multiple food items in the Healthy-Heart diet that are commonly used in Indian Kitchen.
The significant change in the Mediterranean diet in comparison to the staple Indian diet is about the consumption of Sugars and Trans fat carrying oil. The sudden switch between the oils could be hard for some people.
Some online resources falsely claim that the Indian Mediterranean diet can promote weight loss rapidly. This diet impacts your overall fats consumption, but a calorie deficit diet is necessary to promote weight loss.
Good Points – Indian Mediterranean diet
- Helps in Weight Loss
- Helps in Living Longer with Healthy-Heart
- Much Similar to Indian Staple Diet with few changes
- Affordable – Can be followed easily
- Good for Digestive Health
Bad Points – Indian Mediterranean diet
- Doesn’t promote rapid weight loss
- Doesn’t follow a particular calorie based or nutrition based structure
Since there is no particular way to suggest food consumption, we’ve created the sample diet plan considering the bodily needs of proteins, Carbohydrates, Fibers, and other essential elements. However, if you’re planning to follow the Indian Mediterranean diet for a particular ailment, feel free to contact your Nutritionist.
Should I consume Red Wine?
The diet recommends drinking one glass of red wine every day. Some researches prove that moderate consumption of red wine could be good for the heart.
However, for people who’re fighting against liver-related diseases, red wine could be disastrous.
Since it’s personal health, we recommend discussing alcohol consumption while following a diet with your health practitioner. As a general rule, anyone with problems related to alcohol should altogether avoid it.
Frequently asked questions about Mediterranean Diet Indian Version
Here are some of the commonly asked questions about following the Mediterranean Diet Indian Version in day to day routine
Is the Indian diet the Mediterranean?
Most of the food items in the Indian diet are similar to what the Mediterranean diet offers. However, there is a significant change in the cooking pattern of the food items. Mediterranean diet usually avoids trans-fat and promotes cooking in olive oil.
What do you eat for breakfast on a Mediterranean diet?
There are many great options for breakfast on a Mediterranean diet; some of them include Yogurt, Oats, Fruits, Sprouted Beans, and Omelet.
Is ghee allowed on the Mediterranean diet?
No, Ghee is not allowed on the Mediterranean diet. You could use only Avacado Oil or Olive oil for cooking purposes.
Is Mediterranean food similar to Indian food?
Mediterranean (Greek region) food is quite similar to Indian food. Indian subcontinent adopted the intake from Portuguese, Greeks, Germans, French, and Britishers over time. Hence, a lot of Mediterranean food is similar to Indian food.
