7-day Mediterranean healthy meal plan

This healthy, 1,500-calorie 7-day diabetes meal plan is nutritionally balanced and delicious. It’s based on the Mediterranean meal pattern which focuses on fruits and vegetables; whole grains; legumes; and lean proteins such as fish. It features diabetes-friendly foods, such as low-glycemic-index carbohydrates and complete protein, and healthy fats like olive oil. The carbohydrates are balanced throughout each day, with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher; adjust the number of snacks or portion sizes accordingly. 

Day 1

Breakfast: ¾ cup (180 mL) plain 0% Greek yogurt topped with ½ cup (125 mL) berries and ¼ cup (60 mL) walnuts or almonds, 2 slices whole-grain or rye toast, 2 tsp (10 mL) soft margarine (495 calories, 46 g carbohydrates, 10 g fibre, 36 g net carb)

Lunch: Baked lemon herb salmon: 2 ½ oz. (75 g) salmon, baked with 1 cup (250 mL) dark leafy vegetables or other vegetables of your choice (cooked to your liking) season with salt, black pepper, lemon and garlic to taste and ½ cup (125 mL) cooked brown rice. (345 calories, 41 g carbohydrates, 6 g fibre, 35 g net carb)

Dinner: 1 serving of Mediterranean salad tacos: ½ cup (125 mL) canned and drained chickpeas heated in 1 tbsp (15 mL) olive oil, serve on whole-wheat tortilla wrap (8 inch/20 cm) with ½ cup (125 mL) raw vegetables (arugula, tomatoes, cucumbers) or other vegetables of your choice. Garnish with sesame seeds and salsa. (520 calories, 55 g carbohydrates, 10 g fibre, 45 g net carb)

Day 2

Breakfast: 1 serving of shakshuka and 1 whole-wheat pita (8 inch/20 cm) (435 calories, 54 g carbohydrates, 9 g fibre, 45 g net carb)

Lunch: 1 serving of garden veggie buddha bowl with lentils and tahini sauce and 1 cup (250 mL) berries topped with ¼ cup (60 mL) plain 0% Greek yogurt (430 calories, 49 g carbohydrates, 11 g fibre, 38 g net carb)

Dinner: 1 serving of chicken gyros. Serve with ½ cup (125 mL) vegetables (tomato, cucumber, lettuce, red onion) and 2 tbsp (30 mL) crumbled feta. Serve on whole- wheat tortilla (8 inch/20 cm). (420 calories, 38 g carbohydrates, 6 g fibre, 32 g net carb)

Day 3

Breakfast: ½ cup (75 mL) steel-cut oats, uncooked, 1 medium-sized apple, ¼ cup (60 mL) walnuts or almonds, and dash of cinnamon (430 calories, 54 g carbohydrates, 11 g fibre, 43 g net carb)

Lunch: 1 serving (1 ½ cups/375 mL) of mediterranean roasted vegetables and chickpeas and 1 serving of chilled avocado and cucumber soup feta (530 calories, 53 g carbohydrates, 12 g fibre, 41 g net carb)

Dinner: 1 serving of shrimp linguine: 10 pieces of shrimp cooked in 1 tbsp (15 mL) olive oil with vegetables (onions, broccoli and bell peppers) or other vegetables of your choice, toss with 1 cup (250 mL) cooked al dente whole-wheat linguine noodles. Season with salt and black pepper, lemon and garlic to taste. Garnish with fresh parsley. (405 calories, 51 g carbohydrates, 8 g fibre, 43 g net carb)

Day 4

Breakfast: 1 large egg, scrambled with ½ cup (125 mL) vegetables (spinach, tomatoes, or other vegetable of your choice), 2 slices whole-grain or rye toast, 2 tsp (10 mL) soft margarine and 1 cup (250 mL) low-fat milk (500 calories, 42 g carbohydrates, 6 g fibre, 38 g net carb)

Lunch: 1 serving of (1 fish fillet & ½ cup/125 mL mash) white fish with roast garlic & lentil mash and whole-wheat breadstick (8 inch/20 cm) (650 calories, 45 g carbohydrates, 11 g fibre, 34 g net carb)

Dinner: Half serving (1 patty) of falafel burgers with creamy sesame sauce. Serve on toasted whole-wheat hamburger bun topped with vegetables (lettuce, tomatoes) or other vegetables of your choice. Side garden salad and 1 tbsp (25 mL) light dressing(335 calories, 51 g carbohydrates, 8 g fibre, 43 g net carb)

Day 5

Breakfast: BELT (bacon, egg, lettuce and tomato) sandwich. Serve on whole-wheat English muffin with 1 large fried egg, 4 slices turkey bacon, and ½ cup (125 mL) vegetables (lettuce and tomatoes) or other vegetables of your choice. ½ cup (125 mL) melon (375 calories, 50 g carbohydrates, 5 g fibre, 45 g net carb)

Lunch: 1 serving of (2 cups/500 mL salad & 1 tbsp/15 mL dressing) kale, beet & chickpea power bowls (410 calories, 46 g carbohydrates, 11 g fibre, 35 g net carb)

Dinner: 1 serving (¼ piece) of farm-fresh tofu frittata and 1 serving of creamy carrot salad. Serve with ½ cup (125 mL) sweet potato, cooked to your liking. (570 calories, 50 g carbohydrates, 9 g fibre, 41 g net carb)

Day 6

Breakfast: 2 slices whole-grain or rye toast, 2 tbsp (30 mL) almond butter and 1 cup (250 mL) berries (420 calories, 45 g carbohydrates, 10 g fibre, 35 g net carb)

Lunch: 2 servings (2 cups/500 mL) of roasted cauliflower salad and whole-wheat dinner roll (3 ½ inch/9 cm (460 calories, 49 g carbohydrates, 10 g fibre, 39 g net carb)

Dinner: Chicken kebabs: 2½ oz. (75 g) chicken cooked in 1 tbsp (25 mL) olive oil with 1 cup (250 mL) of vegetables (onions, peppers, zucchini) or other vegetables of your choice. Season with salt, black pepper and dried oregano. ¼ cup (60 mL) plain 0% Greek yogurt and ½ cup (125 mL) cooked brown rice (450 calories, 38 g carbohydrates, 6 g fibre, 32 g net carb)

Day 7

Breakfast: ½ cup (75 mL) steel-cut oats, uncooked, half medium-sized banana and 2 tbsp (30 mL) peanut butter (365 calories, 41 g carbohydrates, 6 g fibre, 35 g net carb)

Lunch: 1 serving of Italian chicken wrap: 2 ½ oz. (75 g) cooked chicken with ½ cup (125 mL) raw vegetables (peppers, spinach, onions) or other vegetables of your choice. Serve on whole-wheat tortilla (8 inch/20 cm) with 1¾ tbsp (25 g) shredded mozzarella cheese. Oil (optional) and vinegar dressings (505 calories, 38 g carbohydrates, 5 g fibre, 33 g net carb)

Dinner: 1 serving of stuffed pepper: Cut 1 large red bell pepper in half (top to bottom). Stuff pepper halves with filling: ¼ cup (60 mL) cooked brown rice, ¾ cup (180 mL) black bean and ½ cup (125 mL) vegetables (onions, tomatoes) or other vegetables of your choice. Season filling with cumin, paprika, chili powder, salt and black pepper. Bake pepper halves with filling for 30 minutes at 350°F (175°C), or until almost soft. Top with ¼ cup (50 g) mozzarella or cheddar cheese, and bake until cheese is golden. (555 calories, 65 g carbohydrates, 20 g fibre, 45 g net carb)

Snack Options

Snack Options: Each of the following options provides approximately 15 g carbohydrate and 100-150 calories. Include 1 of these snacks per day.

• Half (8 inch/20 cm) whole-wheat pita bread with 1 tbsp (15 mL) hummus
• 1 medium-sized fruit (apple or orange)
• Quarter serving of Fruit and Feta Salad
• 1½ cup (375 mL) low-fat yogurt with ½ cup (125 mL) berries
• 1 slice whole-wheat toast with peanut butter
• Half apple, sliced, with 1 tbsp (15 mL) peanut or almond butter
• 5-6 crackers and 2 tbsp (30 mL) hummus
• Half pita, cut into wedges and toasted, with ¼ cup (60 mL) salsa