A 7-Day Mediterranean Meal Plan for People with Diabetes (That You'll Actually Love)

Why the Mediterranean Diet Works for Diabetes

High in fiber from vegetables, legumes, and whole grains
Packed with healthy fats from olive oil, nuts, seeds, and fatty fish
Naturally low in added sugars and processed carbs
Supports insulin sensitivity and blood sugar regulation
Sustainable and enjoyable — not a restrictive diet

Bonus: A 2022 meta-analysis linked Mediterranean eating to a 23% lower risk of developing Type 2 diabetes.

What to Expect From This Plan

~1500–1800 calories/day
Protein + fat + fiber at every meal for stable glucose
Vegetarian and pescatarian options
Minimal prep, seasonal produce
Smart pantry: frozen spinach, canned beans, whole grains, olives, herbs

Day 1

Breakfast: Greek yogurt with walnuts, chia, cinnamon, strawberries
Lunch: Lentil soup with olive oil + arugula salad
Snack: Cucumber slices + hummus
Dinner: Grilled salmon, herbed quinoa, roasted zucchini

Day 2

Breakfast: Oats in almond milk with pumpkin seeds, raspberries
Lunch: Tuna salad with olives, cucumber, tomato, feta
Snack: Handful of almonds
Dinner: Stuffed bell peppers with brown rice, chickpeas, parsley

Day 3

Breakfast: Rye toast with avocado, boiled egg, chopped tomatoes
Lunch: Farro tabbouleh with feta, roasted chickpeas
Snack: Baby carrots + tzatziki
Dinner: Baked cod with garlic, olive oil, lemon + sautéed spinach

Day 4

Breakfast: Smoothie with spinach, Greek yogurt, blueberries, flaxseed
Lunch: White bean salad with red onion, cucumber, tomato, olive oil
Snack: Roasted almonds + chai green tea
Dinner: Eggplant-lentil stew with basil + side of barley

Day 5

Breakfast: Scrambled eggs with spinach, tomato, feta + rye toast
Lunch: Quinoa bowl with roasted veggies + tahini dressing
Snack: ½ apple with almond butter
Dinner: Grilled shrimp kebabs with tzatziki, bulgur, steamed broccoli

Day 6

Breakfast: Cottage cheese with peach slices, sunflower seeds
Lunch: Sardine-white bean salad with arugula + lemon
Snack: Raw zucchini chips + yogurt dip
Dinner: Couscous-lentil ratatouille

Day 7

Breakfast: Greek yogurt smoothie with oats, berries, flax, cinnamon
Lunch: Braised chickpeas + roasted red peppers with tahini
Snack: Walnuts + green olives
Dinner: Grilled trout with asparagus + mashed cauliflower

Smart Tips for the Week

Stay hydrated with water and herbal teas
Use lemon, vinegar, and herbs instead of salt
Cook grains and roast veggies in batches
Adjust portion sizes to your needs and medication
Keep a mini food + energy journal to track how meals feel

Mindful Reflections

Write down one joyful eating moment each day
Use patterns to build sustainable habits
Celebrate how food is nourishing your energy, mood, and long-term health
Bonus: This way of eating is planet-friendly, too 🌍

Mantra: Food is daily medicine. Each bite is a step toward a healthier, more joyful life.