Mediterranean Diet: Meal Plan & Food List for Indians

Last updated on August 12, 2024

If you’re looking to lose weight by following a flexible diet, you’re at the right place. Mediterranean diet plans offer access to flexible and sustainable dietary choices that are delicious and highly nutritious at the same time.

The Mediterranean diet is based on the eating pattern of the people living in the Mediterranean region (Italy, Spain, Greece, France etc.), and is seemingly very successful too.

Though the people of Mediterranean regions were following the diet for ages, it received significant attention in the 1950s when it was found the life expectancy of the people of the region was far greater than the rest of Europe. This was despite the lower standard of living and inadequate health infrastructure of the region.

The most prominent benefits of the diet are-

• Promotes weight loss
• Reduces inflammation
• Increases life expectancy
• Lowers risk of heart ailments
• Lowers risk of prostate cancer
• Improves mental health

The watershed moment in the history of the Mediterranean diet came in the 1990s, when a pyramid chart of the Mediterranean diet was published by Harvard School of Public Health.

The pyramid had food articles at the bottom that should be eaten every day, and food articles at the top were those which should only be eaten a few times a month.

What is the Mediterranean diet?

It is a diet pattern inspired by Mediterranean region. The diet is rich in fruits, vegetables, legumes, beans, nuts, and heart health fats like olive oil.

Processed foods (including refined grains) and added sugars are avoided or consumed less in the Mediterranean diet.  Alcohol consumption is limited, and wine consumption is recommended in moderate amount.

Does Mediterranean diet fit into the Indian food?

Mediterranean is a flexible diet regimen that can be adapted into the Indian diet. Here is how you can do it:

• Replace refined grains with millets, brown rice, and chakki atta.
• Incorporated seasonal vegetables and fruits, different colour fruits and vegetables that you can lay your hands on.
• Indian food already has a plethora of recipes of legumes and lentils, which are excellent source of protein and fibre. All Indian legumes and lentils (daal) are compatible with the Mediterranean diet.
• Replace mustard/refined oil with olive oil, your main source of fat.
• Reduce red meat intake. White meat (fish and chicken) should be consumed in moderate amounts.
• Daily intake of cheese and yogurt (and other dairy products) is recommended (in moderate amount).
• Avoid alcoholic drinks. Drink wine with food, but only in small quantities.

Does Mediterranean diet promote weight loss?

The benefits of the Mediterranean diet for cardiovascular health were first discovered by researchers in the late 1950s, who conducted the Seven Countries Study. 

Multiple studies conducted in the later half of the 20th century revealed that the diet is conducive to increasing longevity, lowering type 2 diabetes, improving cognitive function and weight loss.

A study (published in Pubmed Central in 2018) conducted on 30k people concluded that the people following Mediterranean diet for 12 years or more are less likely to be obese.

Although some Mediterranean diet food items, such as olive oil, dairy products, and nuts, are high in calories, the diet can lead to weight loss if the high calorie food items are taken in moderation and if the intake of vegetables, fruits, salad, and sources of high protein+low fat is given preference.

What should I eat on a Mediterranean diet?

The following are the food articles that I recommend you to focus on:

• Seasonal vegetables: Broccoli, Green beans, Beetroot, Tomato, Cabbage, Cauliflower, Brinjal, Cucumber, Okra (Bhindi), Spinach (Palak), Bottle Gourd (Lauki), Bitter Gourd (Karela) etc.
• Fruits: Apple, Mango, Orange, Grapes, Strawberry, Wild berries (Kafal),  Blackberry, Plum, Avocado, Peach, Melon, Jackfruit, Persimmon (Japani fal).
• Nuts:: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter.
• Legumes: beans, peas, lentils (daal), pulses, peanuts, chickpeas (channa).
• Whole grains: Multigrain atta, Oats, Brown rice, Rye, barley, corn, all millets, buckwheat etc.
• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
• Eggs: chicken, quail, and duck eggs
• Dairy: cheese, yogurt, milk
• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

What should I avoid/limit in Mediterranean diet?

The following should be limited or totally avoided in Mediterranean diet:

• Processed foods that contain added sugar and sweeteners (such as soda, candies, ice cream, table sugar, syrup, and baked goods).
• Refined grains (white rice, maida, white bread etc.)
• Trans fats: It is found in fried foods and other processed foods like bakery products (bhatura, poori, pakore, bhujiya, namkeen, biscuits, cakes, rusk etc.).
• Processed meat
• Alcoholic beverages
• sweetened beverages and fruit juices with added sugar

How to follow a Mediterranean diet?

By making the above-mentioned adjustments and replacement, you can follow a Mediterranean diet regimen. In addition to the diet, here are my tips for achieving your weight loss and good health goals:

• Experiment with Indian food to create Mediterranean diet compatible Indian recipes
• Buy seasonal local vegetables and fruits.
• Practice mindful eating
• Share meals with friends, colleagues, and family
• Choose grilled over fried food
• Try to avoid eating out
• Where available, order seafood while eating out
• Choose fresh food over canned/packaged food

Celebrities who follow Mediterranean diet

Like Keto, this diet too should not be done off the net and not without proper guidance. As you might put on weight, instead of losing.

Mediterranean plans are now being designed by me on request. Please drop a message if you are ready to try something new and exciting.