30-Day Mediterranean Diet Meal Plan for Better Blood Sugar

The popular Mediterranean diet is linked to many benefits, including improved heart health and a reduced risk of developing type 2 diabetes. This flexible way of eating emphasizes a high-intake of plants, including fruits, vegetables, whole grains and legumes, a wide variety of proteins and an abundance of seafood and healthy fats while limiting refined grains and added sugars. In this 30-day Mediterranean diet meal plan for better blood sugar, we incorporate the principles of the Mediterranean diet while opting for a moderately-low carbohydrate level and a higher amount of protein and fiber to support healthy blood sugar levels. Whether you currently have diabetes or prediabetes or are simply looking to reduce your risk, this meal plan can work for most people. 

Why This Meal Plan Is Great for You

To promote healthy blood sugars, we chose a moderately-low level of carbohydrates for this plan, with each day providing an average of 157 grams of carbohydrates. Of that, an average of 34 grams per day are fiber, which is a type of indigestible carbohydrate that has many health benefits, including promoting better blood sugar levels If you have elevated blood sugar levels, you may think you need to cut your carbohydrate intake significantly, but that’s often not sustainable or necessary. Carbs—like whole-grains, fruits, starchy vegetables and legumes—also contain fiber, which can help reduce blood sugar spikes and support overall health. Opting for fiber-rich carbs and incorporating plenty of non-starchy vegetables and protein can help support healthy blood sugar levels. 

Because protein can support healthy blood sugar levels, we incorporate protein at all meals and most snacks to help reduce blood sugar spikes. Each day provides an average of 116 grams of protein. We set this meal plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories for those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 2 through 4. 
2. Prepare Crunchy Chopped Salad to have for lunch on days 2 through 5.

Day 1

Breakfast (409 calories, 28g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (476 calories, 41g carbs)

• 1 serving White Bean & Veggie Salad
• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup sliced strawberries

P.M. Snack (130 calories, 9g carbs)

Dinner (617 calories, 35g carbs)

Daily Totals: 1,802 calories, 106g fat, 20g saturated fat, 99g protein, 126g carbohydrate, 34g fiber, 1,864mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries, omit yogurt and strawberries at lunch and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 2

Breakfast (333 calories, 34g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (364 calories, 34g carbs)

P.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (462 calories, 48g carbs)

Evening Snack (167 calories, 30g carbs)

• 1 cup raspberries
• ¾ cup low-fat plain kefir

Daily Totals: 1,800 calories, 65g fat, 13g saturated fat, 115g protein, 192g carbohydrate, 28g fiber, 1,473mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and omit raspberries at the evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 3

Breakfast (333 calories, 34g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (364 calories, 34g carbs)

P.M. Snack (252 calories, 30g carbs)

• 1 medium apple
• 1 ½ Tbsp. natural peanut butter

Dinner (541 calories, 55g carbs)

Evening Snack (130 calories, 9g carbs)

Daily Totals: 1,790 calories, 75g fat, 12g saturated fat, 104g protein, 176g carbohydrate, 32g fiber, 1,463mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch and increase to 2 Tbsp. natural peanut butter at P.M. snack.

Day 4

Breakfast (333 calories, 34g carbs)

A.M. Snack (131 calories, 35g carbs)

Lunch (364 calories, 34g carbs)

P.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (460 calories, 15g carbs)

Evening Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,798 calories, 85g fat, 14g saturated fat, 108g protein, 157g carbohydrate, 34g fiber, 1,283mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 5

Breakfast (492 calories, 37g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (364 calories, 34g carbs)

P.M. Snack (233 calories, 14g carbs)

• ¼ cup dry-roasted unsalted almonds
• ½ cup sliced strawberries

Dinner (394 calories, 49g carbs)

Evening Snack (122 calories, 15g carbs)

Daily Totals: 1,775 calories, 84g fat, 14g saturated fat, 107g protein, 163g carbohydrate, 41g fiber, 2,025mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and almonds at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch and increase to 1 cup strawberries at P.M. snack.

Day 6

Breakfast (417 calories, 38g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving Cinnamon-Toasted Oats
• ½ cup blueberries
• 3 Tbsp. sliced almonds

A.M. Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Lunch (354 calories, 32g carbs)

P.M. Snack (229 calories, 10g carbs)

• 3 ribs of celery
• 2 Tbsp. natural peanut butter

Dinner (466 calories, 46g carbs)

Evening Snack (122 calories, 15g carbs)

Daily Totals: 1,794 calories, 97g fat, 15g saturated fat, 93g protein, 148g carbohydrate, 38g fiber, 1,277mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blackberries and omit evening snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and reduce to 1 Tbsp. peanut butter at the P.M. snack.

Day 7

Breakfast (417 calories, 38g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving Cinnamon-Toasted Oats
• ½ cup blueberries
• 3 Tbsp. sliced almonds

A.M. Snack (208 calories, 16g carbs)

• ¼ cup dry-roasted unsalted shelled pistachios
• ½ cup raspberries

Lunch (354 calories, 32g carbs)

P.M. Snack (229 calories, 10g carbs)

• 3 ribs of celery
• 2 Tbsp. natural peanut butter

Dinner (478 calories, 42g carbs)

Evening Snack (122 calories, 15g carbs)

Daily Totals: 1,804 calories, 90g fat, 15g saturated fat, 99g protein, 152g carbohydrate, 31g fiber, 1,601mg sodium.

Make it 1,500 calories: Omit pistachios at A.M. snack and omit evening snack

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Chopped Salad with Chicken & Creamy Chipotle Dressing to have for lunch on days 9 through 11. Store the dressing separately until just before serving.

Day 8

Breakfast (379 calories, 39g carbs)

A.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (382 calories, 37g carbs)

P.M. Snack (165 calories, 15g carbs)

• ¾ cup nonfat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Dinner (436 calories, 15g carbs)

Evening Snack (130 calories, 9g carbs)

Daily Totals: 1,797 calories, 84g fat, 17g saturated fat, 122g protein, 146g carbohydrate, 35g fiber, 1,450mg sodium.

Make it 1,500 calories: Omit strawberries at breakfast, peanut butter at A.M. snack and the clementine at lunch.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.

Day 9

Breakfast (329 calories, 39g carbs)

• 1 slice sprouted wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 cup low-fat plain kefir
• ½ cup blueberries

A.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (424 calories, 26g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (408 calories, 41g carbs)

Evening Snack (179 calories, 14g carbs)

Meal-Prep Tip: Reserve leftover Chicken Chili Verde to have for dinner tomorrow night.

Daily Totals: 1,811 calories, 78g fat, 14g saturated fat, 121g protein, 164g carbohydrate, 33g fiber, 1,351mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. peanut butter at A.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.

Day 10

Breakfast (379 calories, 39g carbs)

A.M. Snack (310 calories, 49g carbs)

• 1 cup edamame, in pods
• 1 large pear

Lunch (424 calories, 26g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (408 calories, 41g carbs)

Evening Snack (102 calories, 17g carbs)

• ⅓ cup nonfat plain strained Greek-style yogurt
• 1 medium peach

Daily Totals: 1,790 calories, 71g fat, 14g saturated fat, 122g protein, 185g carbohydrate, 38g fiber, 1,367mg sodium.

Make it 1,500 calories: Omit edamame at A.M. snack and omit evening snack.

Make it 2,000 calories: Increase to 1 cup yogurt and add 3 Tbsp. chopped walnuts at evening snack.

Day 11

Breakfast (329 calories, 39g carbs)

• 1 slice sprouted wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 cup low-fat plain kefir
• ½ cup blueberries

A.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (424 calories, 26g carbs)

P.M. Snack (165 calories, 15g carbs)

• ¾ cup nonfat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Dinner (408 calories, 23g carbs)

Evening Snack (179 calories, 14g carbs)

Meal-Prep Tip: Reserve three servings Pesto Chicken & Cannellini Bean Soup to have for lunch on days 12 through 14. 

Daily Totals: 1,809 calories, 85g fat, 14g saturated fat, 124 protein, 148g carbohydrate, 32g fiber, 1,564mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. peanut butter at A.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.

Day 12

Breakfast (379 calories, 39g carbs)

A.M. Snack (200 calories, 28g carbs)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (447 calories, 26g carbs)

P.M. Snack (165 calories, 15g carbs)

• ¾ cup nonfat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Dinner (439 calories, 38g carbs)

Evening Snack (179 calories, 14g carbs)

Daily Totals: 1,809 calories, 85g fat, 14g saturated fat, 120g protein, 160g carbohydrate, 35g fiber, 1,997mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and omit evening snack. 

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack and increase to 3 Tbsp. sliced almonds at P.M. snack.

Day 13

Breakfast (329 calories, 39g carbs)

• 1 slice sprouted wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 cup low-fat plain kefir
• ½ cup blueberries

A.M. Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Lunch (447 calories, 26g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (409 calories, 17g carbs)

Evening Snack (243 calories, 29g carbs)

• 1 cup edamame, in pods
• 1 cup raspberries

Daily Totals: 1,804 calories, 95g fat, 14g saturated fat, 122g protein, 131g carbohydrate, 31g fiber, 1,535mg sodium.

Make it 1,500 calories: Omit blueberries at breakfast and omit evening snack.

Make it 2,000 calories: Add 1 cup nonfat plain strained Greek-style yogurt to breakfast and add 1 medium orange to A.M .snack.

Day 14

Breakfast (379 calories, 39g carbs)

A.M. Snack (208 calories, 24g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 medium peach
• 1 tsp. chia seeds

Lunch (447 calories, 26g carbs)

P.M. Snack (154 calories, 27g carbs)

• 1 cup raspberries
• 1 cup nonfat plain kefir

Dinner (411 calories, 9g carbs)

Evening Snack (179 calories, 14g carbs)

Daily Totals: 1,775 calories, 82g fat, 14g saturated fat, 135g protein, 139g carbohydrate, 29g fiber, 1,846mg sodium.

Make it 1,500 calories: Omit kefir at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack and add 1 clementine to the evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 16 through 19.

Day 15

Breakfast (388 calories, 17g carbs)

A.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (382 calories, 37g carbs)

P.M. Snack (122 calories, 15g carbs)

Dinner (450 calories, 41g carbs)

Evening Snack (130 calories, 9g carbs)

Daily Totals: 1,777 calories, 84g fat, 15g saturated fat, 108g protein, 151g carbohydrate, 34g fiber, 1,859mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 medium peach.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.

Day 16

Breakfast (369 calories, 19g carbs)

A.M. Snack (301 calories, 32g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 medium apple

Lunch (393 calories, 32g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (520 calories, 53g carbs)

Meal-Prep Tip: Reserve leftover Creamy Honey-Mustard Chicken Casserole to have for dinner tomorrow night. 

Daily Totals: 1,797 calories, 86g fat, 14g saturated fat, 118g protein, 148g carbohydrate, 31g fiber, 1,821mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. chopped walnuts at breakfast and omit almonds at A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios with ¼ cup blueberries as an evening snack.

Day 17

Breakfast (388 calories, 17g carbs)

A.M. Snack (337 calories, 42g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 large pear

Lunch (428 calories, 41g carbs)

P.M. Snack (245 calories, 24g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (396 calories, 39g carbs)

Daily Totals: 1,794 calories, 76g fat, 14g saturated fat, 121g protein, 163g carbohydrate, 34g fiber, 2,088mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios with ¼ cup blueberries as an evening snack.

Day 18

Breakfast (369 calories, 19g carbs)

A.M. Snack (301 calories, 32g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 medium apple

Lunch (454 calories, 47g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (454 calories, 46g carbs)

Daily Totals: 1,793 calories, 90g fat, 11g saturated fat, 104g protein, 157g carbohydrate, 41g fiber, 1,255mg sodium.

Make it 1,500 calories: Change A.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios with ¼ cup blueberries as an evening snack.

Day 19

Breakfast (388 calories, 17g carbs)

A.M. Snack (337 calories, 42g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 large pear

Lunch (393 calories, 32g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (452 calories, 42g carbs)

Daily Totals: 1,785 calories, 87g fat, 13g saturated fat, 113g protein, 145g carbohydrate, 28g fiber, 1,633mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 20

Breakfast (369 calories, 19g carbs)

A.M. Snack (270 calories, 23g carbs)

• ¼ cup dry-roasted unsalted almonds
• ¾ cup blueberries

Lunch (409 calories, 44g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (531 calories, 37g carbs)

Daily Totals: 1,793 calories, 100g fat, 14g saturated fat, 106g protein, 136g carbohydrate, 41g fiber, 1,172mg sodium.

Make it 1,500 calories: Omit almonds at A.M. snack and omit orange at lunch.

Make it 2,000 calories: Add 1 serving Cucumber-Dill Ricotta Snack Jar as an evening snack.

Day 21

Breakfast (369 calories, 19g carbs)

A.M. Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Lunch (409 calories, 44g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (578 calories, 39g carbs)

Daily Totals: 1,777 calories, 96g fat, 12g saturated fat, 120g protein, 121g carbohydrate, 31g fiber, 1,041mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. chopped walnuts at breakfast and change A.M. snack to ¼ cup blueberries. 

Week 4

How to Meal-Prep Your Week of Meals:

1. Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 23 through 26.
2. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 23 through 26. 

Day 22

Breakfast (329 calories, 39g carbs)

• 1 slice sprouted wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 cup low-fat plain kefir
• ½ cup blueberries

A.M. Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Lunch (409 calories, 44g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (505 calories, 40g carbs)

Evening Snack (122 calories, 15g carbs)

Daily Totals: 1,786 calories, 83g fat, 14g saturated fat, 115g protein, 156g carbohydrate, 34g fiber, 1,307mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blackberries and omit evening snack.

Make it 2,000 calories: Add 1 cup nonfat plain strained Greek-style yogurt with 1 cup raspberries to the A.M. snack.

Day 23

Breakfast (310 calories, 35g carbs)

A.M. Snack (224 calories, 18g carbs)

• 1 ¼ cups edamame, in pods

Lunch (424 calories, 33g carbs)

P.M. Snack (197 calories, 23g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries

Dinner (511 calories, 37g carbs)

Evening Snack (130 calories, 9g carbs)

Daily Totals: 1,797 calories, 77g fat, 13g saturated fat, 137g protein, 155g carbohydrate, 31g fiber, 1,961mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at breakfast. 

Day 24

Breakfast (310 calories, 35g carbs)

A.M. Snack (197 calories, 23g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries

Lunch (424 calories, 33g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (432 calories, 20g carbs)

Evening Snack (224 calories, 18g carbs)

• 1 ¼ cups edamame, in pods

Daily Totals: 1,803 calories, 75g fat, 13g saturated fat, 152g protein, 141g carbohydrate, 32g fiber, 1,661mg sodium.

Make it 1,500 calories: Omit banana at breakfast and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at breakfast. 

Day 25

Breakfast (310 calories, 35g carbs)

A.M. Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Lunch (424 calories, 33g carbs)

P.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (382 calories, 36g carbs)

Evening Snack (179 calories, 14g carbs)

Daily Totals: 1,807 calories, 85g fat, 14g saturated fat, 116g protein, 157g carbohydrate, 31g fiber, 1,545mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. peanut butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 26

Breakfast (310 calories, 35g carbs)

A.M. Snack (197 calories, 23g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries

Lunch (424 calories, 33g carbs)

P.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (398 calories, 40g carbs)

Evening Snack (179 calories, 14g carbs)

Meal-Prep Tip: Make Spinach & Strawberry Meal-Prep Salad to have for lunch on days 27 through 30. 

Daily Totals: 1,813 calories, 77g fat, 14g saturated fat, 118g protein, 176g carbohydrate, 36g fiber, 1,466mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. peanut butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 27

Breakfast (329 calories, 39g carbs)

• 1 slice sprouted wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 cup low-fat plain kefir
• ½ cup blueberries

A.M. Snack (245 calories, 24g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries
• 1 Tbsp. chopped walnuts

Lunch (433 calories, 29g carbs)

P.M. Snack (301 calories, 32g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 medium apple

Dinner (485 calories, 27g carbs)

Daily Totals: 1,791 calories, 89g fat, 14g saturated fat, 110g protein, 151g carbohydrate, 38g fiber, 1,665mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Cucumber-Dill Ricotta Snack Jar as an evening snack.

Day 28

Breakfast (329 calories, 39g carbs)

• 1 slice sprouted wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 cup low-fat plain kefir
• ½ cup blueberries

A.M. Snack (197 calories, 23g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries

Lunch (433 calories, 29g carbs)

P.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (414 calories, 36g carbs)

Evening Snack (135 calories, 11g carbs)

Daily Totals: 1,811 calories, 76g fat, 14g saturated fat, 124g protein, 168g carbohydrate, 32g fiber, 1,663mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and change evening snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Week 5

Day 29

Breakfast (405 calories, 34g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving Cinnamon-Toasted Oats
• ½ cup blackberries
• 3 Tbsp. sliced almonds

A.M. Snack (268 calories, 23g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Lunch (433 calories, 29g carbs)

P.M. Snack (305 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (401 calories, 41g carbs)

Daily Totals: 1,812 calories, 90g fat, 14g saturated fat, 105g protein, 158g carbohydrate, 41g fiber, 1,362mg sodium.

Make it 1,500 calories: Omit almonds at A.M. snack and reduce to 1 Tbsp. peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 30

Breakfast (405 calories, 34g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving Cinnamon-Toasted Oats
• ½ cup blackberries
• 3 Tbsp. sliced almonds

A.M. Snack (197 calories, 23g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries

Lunch (433 calories, 29g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (399 calories, 34g carbs)

Evening Snack (135 calories, 11g carbs)

Daily Totals: 1,784 calories, 86g fat, 14g saturated fat, 123g protein, 142g carbohydrate, 35g fiber, 1,139mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack and omit evening snack.

Mediterranean Diet Foods to Focus On:

• Vegetables
• Fruits
• Nuts and nut butters
• Seeds
• Whole grains
• Beans
• Lentils
• Olive oil and other plant-based oils
• Fish
• Seafood
• Poultry
• Meat
• Dairy
• Herbs and spices

Can the Mediterranean Diet Improve Blood Sugar?

Because it’s not necessarily a low-carb or diabetes-specific eating plan, many people wonder if following the Mediterranean diet is an effective strategy for improving blood sugar levels or preventing the onset of type 2 diabetes. Fortunately, there’s research to settle the debate. One meta-analysis found that adherence to the Mediterranean diet was associated with improved blood sugar levels and also could help support weight loss and healthy blood pressure. Another study following women found that those with a higher adherence to the Mediterranean diet had a 30 percent lower chance of developing type 2 diabetes during a 20-year period. Following the principles of the Mediterranean diet includes filling your plate with plenty of vegetables, opting for whole-grains and eating a wide variety of proteins, including beans and lentils, seafood, meat and poultry. Taking a lifestyle approach rather than excluding entire food groups is a more sustainable approach that can bring some serious health benefits.