Maldivian Diets

The Perfect Health Maldivian Diet - Version 1

Sunday:

Breakfast: Omelette (eggs with yolk and drumstick leaves),  mashuni (pumpkin+coconut+chilie) and wholemeal roshi, black tea 

Snack: Half apple with green tea

Lunch: Mixed salad with avocado.  Wholemeal bread with butter

Snack: One small banana with red/oolong tea 

Dinner: Chicken, mixed vegetables, lentils

Monday:

Breakfast: Mixed fruit, mixed nuts,  wholemeal bread, massuni (tuna+coconut+chilie), coffee 

Snack: Pomegranate with green tea

Lunch: Mixed salad with shell fish/prawns,  red rice

Snack: Half apple with earl grey tea 

Dinner: Reef fish, mixed vegetables, breadfruit 

Tuesday:

Breakfast: Omelette (eggs with yolk, cheese and tomatoe),  mashuni (reef fish+copy fai+chilli) with wholemeal roshi, coffee 

Snack: Mixed fruit with green tea

Lunch: Mixed salad, Chicken and lentil soup,  wholemeal bread

Snack: Small banana with water 

Dinner: Beef, mixed vegetables, red rice 

Wednesday:

Breakfast: Mixed fruit and nuts,  wholemeal bread with butter, black tea 

Snack: Green tea

Lunch: Mixed salad with avocado,  lentil soup

Snack: Half apple with oolong/red tea 

Dinner: Reef fish, mixed vegetables, taro/yam 

Thursday:

Breakfast: Omelette (eggs with yolk , seaweed, tomatoe),  mashuni (tilapia/shellfish+pumpkin+coconut+chillie) with wholemeal roshi, black tea 

Snack: Mixed nuts with green tea

Lunch: Mixed salad, green banana (malhos keyo), coconut and tuna fish soup (garudhiya)

Snack: Pomegranate with water 

Dinner: Chicken, mixed vegetables, sweet potatoe

Friday:

Breakfast: Skip breakfast

Snack: Skip snack

Lunch: Mixed salad, taro/yam, coconut and reef fish soup (garudhiya)

Snack: Mixed fruit with green tea

Dinner: Beef/mutton, mixed vegetables, red rice

Saturday:

Breakfast: Omelette (eggs with yolk , cheese, mushroom),  wholemeal bread with butter, coffee

Snack: Mixed nuts with green tea

Lunch: Mixed salad, Chicken and sweet potatoe soup

Snack: Mixed fruit with red tea

Dinner: Reef fish, mixed vegetables, taro/yam

NB: Meals should be prepared and consumed fresh. Food ONLY from the following list must be used. For the perfect health diet you should avoid ALL types of processed food (including canned food and sauces). Oils should not be excessively heated (to avoid them turning into dangerous trans fats).  Above is a typical weekly plan. Other combinations from the list below can be created as long as variety and balance can be maintained.

List of Foods Allowed:

Fruits allowed: Pomegranate, banana, mango, water melon, honey melon, rock melon, papaya, guava, passion fruit, stone apple (kunnaru), pineapple, grapes, mandarin, apple, soursop

Vegetables allowed: Cucumber, tomatoe, ladies finger, aubergine (bashi), carrot, pumpkin, green beans, beetroot, onion, chilli, pepper (capsicum),  bittergourd (faaga),  avocado, coconut, drumstick, bottled gourd, mushroom

Spices allowed: Ginger, garlic, cinnamon, turmeric, nutmeg, cumin, black and white pepper, celery seed, basil, thyme, paprika, olive, vinegar, sea salt (in moderation)

Greens/Salads: Lettuce, drumstick leave (muranga fai), curry leaves, cabbage, kankun, mint leaves, copy fai, seaweed.

Sources of Carbohydrates:  (carbs should mainly come from roots/falamadi and legumes) Sweet potatoe, yam/taro, breadfruit, green banana (malhos keyo), lentils, brown flour, red rice

Fish allowed: Reef fish (all types), tilapia (foot mas), tuna (kalhubila mas), all types of shell fish, fish liver, fish eggs. In general avoid larger (older) fish (e.g. marlin) because the larger (older) the fish the more toxins (e.g. mercury) they carry in their bodies.    

Oils allowed: Coconut oil, olive oil (other oils that are safe to consume are: palm oil, avocado oil, almond butter, cocoa butter, cashew butter and butter)

Nuts allowed: All types of nuts except peanuts, walnuts and butternuts

Poultry and meat allowed: Chicken, beef, mutton, eggs (with yolk), liver

Drinks allowed (no milk and no sugar): Water, green tea, oolong tea, red tea, coffee, earl grey (black tea).