7-Day Mediterranean Diet Meal Plan for Better Blood Sugar, Created by a Dietitian

The popular Mediterranean diet continuously ranks as one of the healthiest ways of eating due to its abundance of fish, fruits, vegetables, whole grains and herbs. This vast region spans 22 countries, lending itself to diverse flavors and cuisine. Following the Mediterranean diet doesn’t necessarily require eating traditional dishes found in the countries surrounding the Mediterranean Sea. Rather, the idea is to follow the principles of the Mediterranean diet, such as filling your plate with veggies, including plenty of fruit and fish and cooking more meals at home.

In this seven-day Mediterranean meal plan, we mapped out a week of meals and snacks with healthy blood sugar levels in mind. Whether you currently have type 2 diabetes or are focused on prevention, this meal plan can work for you.()

The Mediterranean diet is a nutritious way of eating that is linked to many health benefits, such as improved blood sugar levels, a healthier heart and even a sharper brain. While incorporating the principles of the Mediterranean diet, we also considered strategies to improve blood sugar levels. In this meal plan, each day provides at least 95 grams of protein and 28 grams of fiber—two important nutrients that are digested slowly and help mitigate blood sugar spikes. We opted for a moderately low carbohydrate level to help reduce total blood sugar levels.

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