Mediterranean meal plan for diabetics

Expertly crafted for blood sugar management, the Mediterranean meal plan for diabetics integrates low-glycemic foods intrinsic to Mediterranean cuisine. It's a fusion of tradition and diabetic-friendly eating.

By prioritizing heart-healthy fats, fiber, and whole grains, this plan not only caters to glycemic control but also elevates overall wellness for those managing diabetes.

Complete meal plan

Free shopping list

Article reviewed

Mediterranean meal plan for diabetics photo cover

Meal plan grocery list

Spinach

Whole grain bread

Eggs

Greek yogurt

Chia seeds

Strawberries

Blueberries

Raspberries

Lentils

Cucumbers

Tomatoes

Feta cheese

Olives

Olive oil

Almonds

Bell peppers

Hummus

Salmon

Mixed vegetables

Almond milk

Walnuts

Quinoa

Lemons

Bananas

Flaxseeds

Tuna

Avocado

Whole grain pita bread

Tzatziki sauce

Eggplant

Chickpeas

Sweet potatoes

Granola

Fresh fruit

Green peppers

Onions

Vegetable broth

Arugula

Shrimp

Share this list

Meal plan overview

By prioritizing heart-healthy fats, fiber, and whole grains, this plan not only caters to glycemic control but also elevates overall wellness for those managing diabetes.

Mediterranean meal plan for diabetics exemplary product

Foods to eat

Whole Grains: Quinoa, brown rice, and whole grain pasta for complex carbohydrates.
Healthy Fats: Olive oil, avocados, and nuts like almonds and walnuts.
Fruits and Vegetables: A wide variety, especially leafy greens, tomatoes, and citrus fruits.
Legumes: Lentils, chickpeas, and beans for plant-based protein and fiber.
Fish and Seafood: Salmon, mackerel, and sardines for omega-3 fatty acids.
Lean Meats: Chicken and turkey in moderation.
Dairy: Greek yogurt, feta, and other cheeses in moderation for calcium and protein.
Herbs and Spices: Garlic, oregano, and basil for flavoring dishes naturally.

✅ Tip

Add a drizzle of extra virgin olive oil to salads and cooked vegetables to increase the intake of heart-healthy monounsaturated fats.

Foods not to eat

Processed Meats: Such as sausages and deli meats high in preservatives.
Refined Grains: White bread, pasta, and pastries.
High-Sugar Foods: Sweets, candies, and sugary beverages.
Trans Fats: Found in margarine and some processed snacks.
High-Fat Dairy: Cream and butter in excess.
Processed Snacks: Chips, cookies, and pre-packaged foods.
Excess Alcohol: Especially sweet or creamy liquors.
Artificial Additives: Food colorings, preservatives, and sweeteners.

Join 20M+ smart shoppers worldwide

Main benefits

The Mediterranean meal plan for the Mediterranean diet embodies the quintessence of Mediterranean cuisine, focusing on a rich diversity of foods that are both delicious and heart-healthy. This plan emphasizes the consumption of fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, along with healthy fats primarily from olive oil. It includes moderate amounts of fish and poultry, and occasional red meat and dairy products. Rich in fiber, antioxidants, and omega-3 fatty acids, this diet is not only beneficial for cardiovascular health but also for overall well-being, offering a balanced approach to eating that is sustainable and enjoyable.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Managing diabetes on a Mediterranean diet can be delicious with these food alternatives:

Barley can replace quinoa for a different grain option.
Using hazelnuts provides a unique nutty flavor compared to almonds.
For a creamy addition, try cashew cream instead of Greek yogurt.
Enhance your meals with watermelon instead of bananas.
Sardines can be a nutrient-dense alternative to tuna.

How to budget on this meal plan

Whole grain bread, eggs, and Greek yogurt are staples that can be bought in bulk for savings. Chia seeds, berries, and lentils are essential for a diabetic-friendly diet and can be more economical when purchased in larger quantities. Opt for in-season vegetables like cucumbers and tomatoes for better prices. Making your own almond milk and hummus can also be cost-effective.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Extra tips

Any healthy snack ideas?

These snacks are great for managing blood sugar on a Mediterranean Diet:

Carrot and celery sticks with hummus
Handful of mixed nuts
Whole grain crackers with avocado
Greek yogurt with a few blueberries
Apple slices with peanut butter
Small serving of quinoa salad
Cottage cheese with sliced peaches

What should I drink on this meal plan?

For diabetics on the Mediterranean diet, water remains the primary choice for hydration, herbal teas can offer blood sugar-friendly options, black coffee in moderation is acceptable, sugar-free vegetable juices provide nutrients without spiking glucose levels, and avoiding sweetened beverages is crucial for blood sugar management.

How to get even more nutrients?

For diabetics following a Mediterranean diet, it's beneficial to prioritize low-glycemic fruits and vegetables to manage blood sugar levels. Whole grains should be consumed in moderation to prevent spikes in blood sugar, while healthy fats from nuts and olive oil can help maintain energy and promote satiety without affecting glucose levels. Fish provides high-quality protein that doesn’t impact blood sugar significantly.

Meal plan suggestion