7-Day Mediterranean Diet Meal Plan for Better Blood Sugar

7-Day Mediterranean Diet Meal Plan for Better Blood Sugar. This plan focuses on incorporating fiber-rich foods, healthy fats, lean proteins, and whole grains, all of which support stable blood sugar and overall health.

7-Day Mediterranean Diet Meal Plan for Better Blood Sugar

Day 1

• Breakfast: Greek yogurt topped with fresh berries, chia seeds, and a sprinkle of nuts.
• Lunch: Chickpea and cucumber salad with cherry tomatoes, red onion, feta cheese, and a lemon-olive oil dressing.
• Snack: Sliced bell peppers with hummus.
• Dinner: Grilled salmon with a side of quinoa and steamed broccoli.

Day 2

• Breakfast: Overnight oats made with rolled oats, almond milk, sliced banana, and a sprinkle of flaxseeds.
• Lunch: Lentil soup with carrots, celery, and spinach, served with a side of whole-grain bread.
• Snack: A small apple and a handful of almonds.
• Dinner: Stuffed bell peppers with brown rice, black beans, corn, and spices, served with a side of mixed greens.

Day 3

• Breakfast: Smoothie with spinach, frozen berries, Greek yogurt, and a tablespoon of chia seeds.
• Lunch: Quinoa salad with roasted vegetables, chickpeas, and a balsamic vinaigrette.
• Snack: Carrot sticks with tzatziki sauce.
• Dinner: Baked chicken breast with a side of roasted sweet potatoes and asparagus.

Day 4

• Breakfast: Whole-grain toast topped with avocado, cherry tomatoes, and a sprinkle of pumpkin seeds.
• Lunch: Mediterranean wrap with hummus, mixed greens, shredded carrots, and sliced cucumber in a whole-grain tortilla.
• Snack: A pear and a small handful of walnuts.
• Dinner: Grilled shrimp skewers with a side of farro and steamed green beans.

Day 5

• Breakfast: Chia pudding made with almond milk, topped with fresh fruit and a sprinkle of granola.
• Lunch: Spinach and lentil salad with diced bell peppers, cherry tomatoes, and a lemon-tahini dressing.
• Snack: A small handful of mixed nuts and dried fruit.
• Dinner: Baked cod with a side of wild rice and roasted Brussels sprouts.

Day 6

• Breakfast: Smoothie bowl with spinach, frozen mango, banana, and topped with sliced almonds and chia seeds.
• Lunch: Roasted vegetable and quinoa bowl with chickpeas, feta cheese, and a lemon-olive oil dressing.
• Snack: Sliced cucumber with hummus.
• Dinner: Turkey and vegetable stir-fry with brown rice, including broccoli, bell peppers, and snap peas.

Day 7

• Breakfast: Oatmeal topped with blueberries, a spoonful of almond butter, and a sprinkle of flaxseeds.
• Lunch: Mediterranean chickpea salad with mixed greens, roasted red peppers, olives, and a garlic-olive oil dressing.
• Snack: A small handful of almonds and a few fresh berries.
• Dinner: Stuffed zucchini boats with ground turkey, tomatoes, and herbs, served with a side of mixed greens.

Tips for Better Blood Sugar Management:

• Focus on Fiber: Include plenty of fruits, vegetables, legumes, and whole grains to support stable blood sugar levels.
• Choose Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil.
• Balance Meals: Combine protein, fiber, and healthy fats in each meal to help manage blood sugar spikes.
• Limit Refined Carbs: Avoid sugary snacks and processed foods that can lead to rapid blood sugar increases.
• Stay Hydrated: Drink plenty of water throughout the day.

This Mediterranean meal plan offers a variety of nutrient-dense meals that help support stable blood