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Mediterranean Diet Meal Plan

The document outlines a 7-day Mediterranean diet meal plan with a South Indian twist, featuring a variety of healthy meals for breakfast, lunch, dinner, and snacks. Each day includes a balanced mix of grains, vegetables, fruits, and protein sources such as eggs, fish, chicken, or paneer. The plan emphasizes whole foods and nutritious ingredients to promote a healthy lifestyle.

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Renu Ramadhas
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225 views2 pages

Mediterranean Diet Meal Plan

The document outlines a 7-day Mediterranean diet meal plan with a South Indian twist, featuring a variety of healthy meals for breakfast, lunch, dinner, and snacks. Each day includes a balanced mix of grains, vegetables, fruits, and protein sources such as eggs, fish, chicken, or paneer. The plan emphasizes whole foods and nutritious ingredients to promote a healthy lifestyle.

Uploaded by

Renu Ramadhas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-Day Mediterranean Diet Meal Plan (South Indian Twist)

Day 1
Breakfast: Vegetable upma with rolled oats + 1 boiled egg
Mid-morning: Apple slices with 5 almonds
Lunch: Brown rice + spinach dal + cucumber salad + buttermilk
Snack: Roasted chana + green tea
Dinner: Grilled fish or tofu + sautéed vegetables + small millet roti

Day 2
Breakfast: Ragi dosa + tomato chutney + 1 boiled egg
Mid-morning: Papaya cubes + 4 walnuts
Lunch: Quinoa pulao with mixed veggies + curd
Snack: Sprouts chaat + herbal tea
Dinner: Vegetable soup + grilled chicken or paneer + stir-fried greens

Day 3
Breakfast: Vegetable oats porridge + 1 scrambled egg
Mid-morning: Orange + sunflower seeds
Lunch: Red rice + vegetable sambar + cabbage thoran
Snack: Buttermilk + roasted lotus seeds
Dinner: Lentil salad with olive oil dressing + sautéed broccoli

Day 4
Breakfast: Idli (2) + mint chutney + moong sprouts salad
Mid-morning: Guava + 5 almonds
Lunch: Vegetable biryani with brown rice + onion raita
Snack: Coconut water + roasted peanuts
Dinner: Baked sweet potato + rajma curry + sautéed spinach

Day 5
Breakfast: Millet pongal + sambar + herbal tea
Mid-morning: Apple + flaxseeds
Lunch: Whole wheat roti (2) + brinjal curry + carrot salad
Snack: Homemade trail mix + green tea
Dinner: Stuffed bell peppers (quinoa + veggies) + cucumber raita

Day 6
Breakfast: Broken wheat upma + 1 boiled egg
Mid-morning: Banana (small) + chia seeds in water
Lunch: Red rice + avial + beetroot pachadi
Snack: Masala buttermilk + 2 dates
Dinner: Grilled paneer tikka + vegetable stir-fry

Day 7
Breakfast: Besan chilla + mint chutney + 1 egg
Mid-morning: Melon cubes + 4 cashews
Lunch: Millet rice + bottle gourd kootu + sautéed beans
Snack: Fruit salad + green tea
Dinner: Lentil soup + vegetable salad + 1 phulka

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