create a diet plan for a north indian vegetarian that is like the mediterranean diet but uses indian foods spices and recipes
Creating a diet plan that combines the principles of the Mediterranean diet with North Indian vegetarian foods, spices, and recipes is a great way to enjoy a variety of flavors while maintaining a healthy lifestyle. The Mediterranean diet emphasizes whole foods, healthy fats, lean proteins, and plenty of fruits and vegetables. Here’s a sample one-week diet plan that incorporates these principles:

### Sample One-Week Diet Plan

#### Day 1
- **Breakfast**: Oats porridge topped with chopped almonds, walnuts, and a sprinkle of cinnamon.
- **Snack**: A bowl of mixed fruit (papaya, apple, and orange).
- **Lunch**: Quinoa salad with chickpeas, cucumber, tomatoes, bell peppers, and a lemon-tahini dressing. 
- **Snack**: Carrot sticks with hummus.
- **Dinner**: Palak paneer (spinach and cottage cheese) with whole wheat roti and a side of mixed vegetable raita.

#### Day 2
- **Breakfast**: Smoothie with spinach, banana, yogurt, and a spoonful of flaxseeds.
- **Snack**: A handful of roasted sunflower seeds.
- **Lunch**: Lentil soup (dal) with brown rice and a side of sautéed seasonal vegetables.
- **Snack**: Sliced cucumber with chaat masala.
- **Dinner**: Chana masala (chickpea curry) with whole wheat naan and a side salad (lettuce, tomatoes
What a fantastic idea! Here's a diet plan that combines the principles of the Mediterranean diet with the flavors and ingredients of North Indian vegetarian cuisine. I've created a 7-day sample meal plan to get you started.

**Core Principles:**

1. Emphasize whole, unprocessed foods like fruits, vegetables, whole grains, and legumes.
2. Incorporate healthy fats like nuts, seeds, avocado, and olive oil.
3. Use a variety of spices and herbs to add flavor instead of salt and sugar.
4. Include fermented foods like yogurt, pickles, and fermented vegetables.
5. Drink plenty of water and limit sugary drinks.

**North Indian Vegetarian Mediterranean Diet (NIVMD) Food Pyramid:**

**Base:**

* Whole grains: Brown rice, whole wheat roti, quinoa, oats
* Legumes: Lentils (dal), chickpeas, black beans, kidney beans
* Vegetables: Leafy greens, bell peppers, cauliflower, carrots, tomatoes

**Middle:**

* Fruits: Seasonal fruits like mangoes, bananas, oranges, and papayas
* Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds
* Healthy fats: Olive oil, avocado, ghee (in moderation)

**Top:**

* Protein sources: Tofu, paneer, yogurt, legume-based curries
* Fermented foods: Yogurt, pickles