In This ArticleView AllIn This ArticleWhy the Mediterranean Diet Is Good for DiabetesMediterranean Diet Foods for DiabetesHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why the Mediterranean Diet Is Good for Diabetes
Mediterranean Diet Foods for Diabetes
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
The Mediterranean diet has been consistently shown to reduce the risk of diabetes, heart disease and even some cancers. What we also love about the Mediterranean diet is that it’s more of a lifestyle than a strict diet plan. It emphasizes fruits and vegetables, whole grains, beans and legumes, seafood, nuts, seeds and plenty of healthy unsaturated fats while limiting sweets, refined grains, sugars and red meat.
But the Mediterranean diet isn’t just about what we eat—it’s also about how we eat. Slowing down andtaking the time to enjoy a mealinstead of eating on the go or in front of the television can help improve your health and make your meals feel more satisfying.
Because weight loss plays an important role in managing blood sugars in type 2 diabetes, we set this plan at 1,200 calories a day to promote a healthy weight loss of 1 to 2 pounds per week. If weight loss isn’t your goal, or if you always feel hungry and dissatisfied on 1,200 calories, we included modifications to make this delicious Mediterranean diet plan 1,500 or 2,000 calories a day,depending on your needs.
Why the Mediterranean Diet Is So Healthy
If you have diabetes, your risk of heart disease increases, which is why the Mediterranean diet is such a great choice. It includesheart-healthy unsaturated fatswhile limiting saturated fats from red meat, sweets (like baked goods) and high-fat dairy items. Plus, it incorporatesplenty of high-fiber foods, like whole grains, legumes and fresh produce, which can help improve blood sugar control. Fiber is digested slowly, which slows down the rate at which sugar enters your bloodstream, helping to prevent blood sugar spikes.
Want to Learn More?Check outMediterranean Diet for Beginners: Everything You Need to Get Started
Breakfast (300 calories)
A.M. Snack (131 calories)
Lunch (293 calories)
P.M. Snack (79 calories)
Dinner (387 calories)
Daily Totals:1,190 calories, 63 g protein, 117 g carbohydrates, 30 g fiber, 59 g fat, 10 g saturated fat, 1,218 mg sodium
Make it 1,500 calories:Increase to 1/3 cup unsalted almonds for P.M. snack and add 1/4 of an avocado to dinner.
Make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1/4 cup walnut halves to A.M. snack and add 1 plum to lunch.
Breakfast (281 calories)
A.M. Snack (61 calories)
Lunch (381 calories)
P.M. Snack (95 calories)
Dinner (383 calories)
Daily Totals:1,200 calories, 55 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,058 mg sodium
Make it 1,500 calories:Add 1 peach to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (32 calories)
P.M. Snack (31 calories)
Dinner (499 calories)
Daily Totals:1,224 calories, 58 g protein, 135 g carbohydrates, 31 g fiber, 55 g fat, 1,004 mg sodium
Make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.
Make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 1/2 Tbsp. natural peanut butter to breakfast and add 1 cup nonfat plain Greek yogurt with 1 servingMaple Granolato P.M. snack.
Breakfast (294 calories)
A.M. Snack (30 calories)
P.M. Snack (35 calories)
Dinner (479 calories)
Daily Total:1,219 calories, 58 g protein, 136 g carbohydrates, 33 g fiber, 56 g fat, 813 mg sodium
Make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.
Make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 3 Tbsp. natural peanut butter to A.M. snack and increase to 2 clementines at P.M. snack.
Meal-Prep Tip:Prepare 3 servingsApple Cinnamon Chia Puddingto have for breakfast on Days 5 through 7.
Breakfast (233 calories)
A.M. Snack (84 calories)
P.M. Snack (59 calories)
Dinner (448 calories)
Meal-Prep Tip:Reserve 2 servings of theSlow-Cooker Chicken Cacciatore with Polentato have for lunch on Days 6 & 7.
Daily Totals:1,205 calories, 61 g protein, 146 g carbohydrates, 35 g fiber, 46 g fat, 946 mg sodium
Make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/3 cup walnut halves to A.M. snack.
A.M. Snack (95 calories)
Lunch (448 calories)
P.M. Snack (88 calories)
Dinner (351 calories)
Daily Totals:1,215 calories, 60 g protein, 145 g carbohydrates, 38 g fiber, 46 g fat, 1,508 mg sodium
Make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 1/2 Tbsp. peanut butter to breakfast, add 12 walnut halves to P.M. snack and add 1/2 an avocado to dinner.
A.M. Snack (42 calories)
P.M. Snack (41 calories)
Dinner (432 calories)
Daily Totals:1,197 calories, 70 g protein, 100 g carbohydrates, 30 g fiber, 58 g fat, 1,291 mg sodium
Make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 banana to breakfast and add 2 slices whole-wheat toast with 2 1/2 Tbsp. natural peanut butter to A.M. snack.
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