Planning your meals is an important part of managing diabetes and can help make sure you get the nutrition you need, helps you manage your blood glucose (blood sugar), and makes shopping and meal preparation easier.
The Mediterranean-style eating pattern is one of the recognized eating patterns shown to help with diabetes management. Using a Mediterranean-Style eating pattern to plan your meals can help you reach your A1C target, reduce your risk of heart events, and lower triglycerides, while offering tasty and nutritious meal options
Starting with a Mediterranean-Style Eating Plan
A Mediterranean-Style eating pattern focuses on plant-based foods, lean protein, and healthy fats. Non-starchy vegetables should be the cornerstone of your meals since they contain fiber, vitamins, and minerals while being lower in carbs and calories. As with any eating pattern, choose seasonal and locally sourced produce for better flavor and prices.
A well-rounded Mediterranean meal consists of lean proteins, quality carbohydrates, and heart-healthy fats.
Proteins
Proteins in the Mediterranean-Style eating pattern include:
- Lean options such as fish, skinless poultry, and eggs
- Plant-based proteins like beans, lentils, and chickpeas
Remember that plant-based proteins also contain carbs.
Carbohydrates
Quality carbohydrates in the Mediterranean-Style eating pattern include:
- Starchy vegetables like winter squash and potatoes
- Whole grains like quinoa, farro, and whole wheat pasta
- Fruit like apples, oranges, berries, and melons
- Dairy like low-fat milk and yogurt
Healthy Fats
Healthy fats in the Mediterranean-Style eating pattern include:
- Nuts
- Seeds
- Avocado
- Oils like olive, canola, sunflower, peanut, safflower, or vegetable
Keeping the above categories in mind, you can use the Diabetes Plate and carb counting to help you plan your meals and manage your blood glucose. Work with a registered dietitian nutritionist (RDN) to create an eating plan that is made for your needs and will help you reach your health goals.
Recipes to Try for Mediterranean-Style Meal Planning
Try these recipes in your eating plan that work with a Mediterranean-Style eating pattern:
Breakfast
- Whole wheat toast topped with cottage cheese and pear
- Egg white omelet filled with non-starchy veggies like red peppers, broccoli, and onion
- Combine whole grain corn tortillas with vegetable salsa and top it with a sunny side up egg
Lunch
- Whole grain English muffin topped with tuna and served with a side salad
- Zesty Lemon Herb Chicken served with roasted non-starchy vegetables and whole-grain quinoa
- Lentil Sloppy Joes served with a mixed greens salad and olive oil dressing
Dinner
- Baked salmon in Sun Dried Tomato Sauce over Zucchini Noodles with roasted Brussels sprouts and quinoa
- Easy Turkey Chili with a leafy green salad
- Seared Barbecue Tempeh Salad and a whole grain dinner roll
Planning for the Future
By focusing on whole, nutrient-rich foods along with protein, fat, and carbs, you can create an eating plan that will help you reach your health goals. Remember to use the Diabetes Plate as your guide for balancing food choices from a Mediterranean Style eating pattern.
Be sure to work with an RDN to create an eating plan that’s made for you. And don’t forget to sign up for Diabetes Food Hub’s e-newsletter for more diabetes-friendly ideas and recipes.
