Is it OK to mix and match meals if there is one I do not like?

Meal plans are meant to be enjoyed, so definitely mix and match meals or choose a substitution if there is one you don’t like. We set this plan at 1,800 calories and aimed to spread protein and fiber throughout the day. If you’re making a substitute, it might be helpful to choose a meal that contains a similar amount of protein and fiber to the meal you’re replacing to help mitigate blood sugar spikes. Check out 15+ High-Fiber, High-Protein Mediterranean Recipes for inspiration.

Can I eat the same breakfast or lunch every day?

Definitely. Each breakfast is about 400 calories, while each lunch is between roughly 350 to 400 calories. These ranges are fairly similar, so choosing one option to have for the whole week shouldn’t disrupt the total numbers significantly.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.

Does exercise lower blood sugar levels?

Being physically active is important for everyone, especially if you have type 2 diabetes or are at risk. Exercise helps improve the body's sensitivity to insulin, which reduces blood sugar levels. The American Diabetes Association recommends getting 150 minutes of moderate-intensity exercise per week, which amounts to five days a week for 30 minutes. Moderate-intensity exercise might include a brisk walk, dancing, tennis or jogging. If you’re looking for a plan to follow, check out our walking plans to help lower blood sugar levels. We have both 7-day and 30-day options.

7-Day Mediterranean Diet Meal Plan for Better Blood Sugar

a side by side of EatingWell's Chicken Fajita Salad and Cucumber-Dill Ricotta Snack Jar — Photo:
Morgan Hunt Glaze/Rachel Marek

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.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Why This Meal Plan Is Great 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. Each day provides an average of 33% of calories from carbohydrates, which is below the 2020-2025 Dietary Guidelines for Americans recommendation of 45% to 65% of daily calories from carbohydrates. Protein, carbohydrates and fiber are spread out throughout each meal and snack to provide stable energy and help prevent blood sugar spikes.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support 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.

Frequently Asked Questions

Is it OK to mix and match meals if there is one I do not like?

Meal plans are meant to be enjoyed, so definitely mix and match meals or choose a substitution if there is one you don’t like. We set this plan at 1,800 calories and aimed to spread protein and fiber throughout the day. If you’re making a substitute, it might be helpful to choose a meal that contains a similar amount of protein and fiber to the meal you’re replacing to help mitigate blood sugar spikes. Check out 15+ High-Fiber, High-Protein Mediterranean Recipes for inspiration.
Can I eat the same breakfast or lunch every day?

Definitely. Each breakfast is about 400 calories, while each lunch is between roughly 350 to 400 calories. These ranges are fairly similar, so choosing one option to have for the whole week shouldn’t disrupt the total numbers significantly.
Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
Does exercise lower blood sugar levels?

Being physically active is important for everyone, especially if you have type 2 diabetes or are at risk. Exercise helps improve the body's sensitivity to insulin, which reduces blood sugar levels. The American Diabetes Association recommends getting 150 minutes of moderate-intensity exercise per week, which amounts to five days a week for 30 minutes. Moderate-intensity exercise might include a brisk walk, dancing, tennis or jogging. If you’re looking for a plan to follow, check out our walking plans to help lower blood sugar levels. We have both 7-day and 30-day options.

Does the Mediterranean Diet Improve Blood Sugar Levels?

The Mediterranean diet is consistently praised for its numerous health benefits, including its positive impact on blood sugar levels. One review looking at prevention of type 2 diabetes found that a greater adherence to the Mediterranean diet lowered the incidence of type 2 diabetes. The researchers suspect that the Mediterranean diet may have anti-inflammatory properties and improve gut health, which can also play a role in type 2 diabetes prevention. Another review looking at the Mediterranean diet and type 2 diabetes found that people following the Mediterranean diet experienced a significant reduction in hemoglobin A1C, a measure of blood glucose levels, as well as weight loss. If you’re looking to improve your blood sugar levels or prevent the onset of type 2 diabetes, eating the Mediterranean way can help.

Mediterranean Diet Foods to Focus On:

Fish
Shellfish
Vegetables
Fruits
Beans and lentils
Whole grains
Olive oil
Avocado
Nuts
Seeds
Poultry and meat
Eggs
Dairy, especially fermented dairy such as yogurt, kefir and cottage cheese
Herbs and spices

How to Meal-Prep Your Week of Meals:

Make Pizza Pistachios to have as a snack throughout the week.
Prepare Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on Days 2 through 5.
Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 2 through 4.

Day 1

a recipe photo of the Chicken Caprese Salad — Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

Breakfast (399 calories, 42g carbohydrate)

1 serving Scrambled Eggs with Spinach, Feta & Pita
1 medium orange

A.M. Snack (242 calories, 30g carbohydrate)

1 medium apple
1½ Tbsp. almond butter

Evening Snack (171 calories, 26g carbohydrate)

1 cup low-fat plain kefir
1 cup blackberries

Daily Totals: 1,780 calories, 86g fat, 111g protein, 150g carbohydrate, 32g fiber, 2,072mg sodium

Make it 1,500 calories: Omit almond butter at A.M. snack and change evening snack to ½ cup blueberries.

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

Day 2

a recipe photo of the Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette — Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans

Breakfast (411 calories, 37g carbohydrate)

1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
2 Tbsp. slivered almonds

A.M. Snack (272 calories, 35g carbohydrate)

1 serving Pizza Pistachios
1 medium apple

Lunch (411 calories, 24g carbohydrate)

1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3 oz. cooked chicken breast

P.M. Snack (184 calories, 9g carbohydrate)

1 serving Cucumber-Dill Ricotta Snack Jar

Dinner (515 calories, 25g carbohydrate)

1 serving Lemony-Garlic Pan-Seared Salmon
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette

Daily Totals: 1,793 calories, 93g fat, 115, 131g carbohydrate, 28g fiber, 1,992mg sodium

Make it 1,500 calories: Reduce to 1 Tbsp. slivered almonds at breakfast, omit Pizza Pistachios at A.M. snack and change P.M. snack to 1 cup low-fat plain kefir.

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

Day 3

Breakfast (411 calories, 37g carbohydrate)

1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
2 Tbsp. slivered almonds

A.M. Snack (239 calories, 25g carbohydrate)

1 serving Pizza Pistachios
1 medium orange

Lunch (411 calories, 24g carbohydrate)

1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3 oz. cooked chicken breast

P.M. Snack (184 calories, 9g carbohydrate)

1 serving Cucumber-Dill Ricotta Snack Jar

Dinner (568 calories, 39g carbohydrate)

1 serving Kale & Avocado Salad with Blueberries & Edamame
1 serving Avocado Toast

Daily Totals: 1,813 calories, 105g fat, 95g protein, 134g carbohydrate, 33g fiber, 2,214mg sodium

Make it 1,500 calories: Reduce to 1 Tbsp. slivered almonds at breakfast, omit Pizza Pistachios at A.M. snack and change P.M. snack to 1 cup low-fat plain kefir.

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