Mediterranean (Indian Fusion)
The Mediterranean diet — the most evidence-backed eating pattern for longevity — adapted with Indian ingredients.
Who Is This For?
People focused on long-term health, heart disease prevention, and sustainable eating (not aggressive fat loss).
How To Execute
Emphasis: olive oil/mustard oil (healthy fats), legumes (dal, chana), vegetables (sabzi), whole grains, fish 2–3x/week, nuts daily. Reduce: refined carbs, fried foods, red meat frequency, sugar. The Indian overlap is massive — dal-sabzi-roti-curd IS Mediterranean eating, just with different spices.
Sample Day (Macro-Mapped)
Breakfast: oats + walnuts + curd + berries (380 kcal). Lunch: dal + roti + mixed sabzi + olive oil drizzle (440 kcal). Snack: almonds + seasonal fruit (180 kcal). Dinner: fish curry + brown rice + salad (420 kcal). Total: ~1420 kcal. Heart-healthy, gut-friendly, sustainable.
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