Mediterranean Diet Meal Plan For Diabetes

Day 1: Breakfast: Greek yogurt topped with sliced strawberries, almonds, and a drizzle of honey. Serve with whole grain toast.

Lunch: Mediterranean quinoa salad with cherry tomatoes, cucumbers, feta cheese, olives, and a lemon-herb vinaigrette. Dinner: Grilled chicken breast seasoned with Mediterranean herbs, served with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a side of whole grain couscous.

Day 2: Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese. Serve with whole grain toast and a side of mixed berries.

Lunch: Greek salad with mixed greens, tomatoes, cucumbers, red onions, Kalamata olives, and feta cheese. Drizzle with olive oil and balsamic vinegar, and serve with a side of whole grain pita bread. Dinner: Baked salmon fillet with a Mediterranean tomato and olive salsa, served with quinoa pilaf and steamed broccoli.

Day 3: Breakfast: Oatmeal cooked with almond milk, topped with sliced bananas, chopped walnuts, and a sprinkle of cinnamon.

Lunch: Lentil soup with carrots, celery, tomatoes, and spinach. Serve with a side of whole grain bread. Dinner: Mediterranean-style stuffed peppers with lean ground turkey, brown rice, tomatoes, and herbs. Serve with a side of roasted Brussels sprouts.

Day 4: Breakfast: Whole grain toast topped with mashed avocado, sliced tomatoes, and a poached egg. Serve with a side of mixed berries.

Lunch: Hummus and vegetable wrap made with whole grain tortilla, filled with hummus, sliced cucumbers, bell peppers, shredded carrots, and mixed greens. Serve with a side of Greek yogurt. Dinner: Baked cod fillet with a lemon-herb marinade, served with quinoa and roasted asparagus.

Day 5: Breakfast: Greek yogurt parfait layered with granola, sliced peaches, and a drizzle of honey.

Lunch: Mediterranean-style tuna salad made with canned tuna, cannellini beans, cherry tomatoes, red onions, and a lemon-olive oil dressing. Serve on a bed of mixed greens with a side of whole grain crackers. Dinner: Vegetable and chickpea tagine cooked with Moroccan spices, served with whole wheat couscous and a side of roasted cauliflower.




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