The Mediterranean diet is celebrated worldwide for its health benefits, adaptability, and delicious food options. 

It’s a versatile eating plan that suits people with various dietary needs, including those with diabetes, gluten-free, or vegan requirements or preferences.

A variety of Mediterranean diet foods on a cutting board

Key Points:

  • A Mediterranean-style eating plan has been proven in clinical trials to help lower the risk of many chronic diseases and to support overall health. 
  • Foods on this type of eating plan can help people with diabetes improve blood sugar and A1c levels and reach and maintain a healthy weight. 
  • Following a Mediterranean-style eating plan is flexible — you can choose from a variety of foods to help you meet your calorie and nutrient goals. 
  • It’s easy to swap out foods that you dislike or don’t fit with your individualized health goals. 
  • If you need help with following this — or any — eating plan, work with a dietitian to tweak the plan to best meet your needs. 

Table of Contents

What is the Mediterranean diet?

The Mediterranean diet, inspired by the eating habits of people in countries like Greece, Italy, Morocco, and Spain, focuses on a balanced, plant-based approach. It emphasizes variety, with no food groups off-limits, making it sustainable for the long term. 

The diet is also enriched with flavorful ingredients such as spices, herbs, and olive oil, making meals both enjoyable and satisfying.

This way of eating also fosters cultural and social connections, encouraging meals to be shared with family and friends, which adds to its appeal across different cultures.

It’s not a single diet but a flexible eating style that can be adapted to individual food preferences, health needs, and local food availability. 

Key components of the Mediterranean diet include:

  • Plant-based foods, such as vegetables, fruits, legumes, whole grains, nuts, and seeds
  • Olive oil
  • Herbs and spices
  • Fish and seafood
  • Poultry and eggs
  • Moderate dairy (yogurt, cheese)
  • Limited red meat
  • Moderate wine consumption (although if you don’t drink alcohol, don’t start)
  • Minimal sweets and processed foods

Why is a Mediterranean eating plan good for people with diabetes?

Research shows the Mediterranean diet offers numerous health benefits, such as reducing the risk of heart disease and certain cancers, and supporting brain and gut health. It can also help achieve and maintain a healthy weight and may contribute to a longer lifespan.

For people at risk of diabetes, this eating plan can lower the risk of metabolic syndrome and type 2 diabetes by helping manage blood sugar, blood pressure, LDL (“bad”) cholesterol levels, and reducing inflammation.

If you’re worried about carbohydrate intake, consult with a healthcare provider or registered dietitian (RD/RDN) to tailor the diet to your needs. Here are some tips to get started:

  • Choose lower-glycemic carbs like berries and melons, low-calorie vegetables, whole grains, and legumes.
  • Focus on portion control for carb-rich foods and prioritize non-starchy vegetables, lean protein, and healthy fats.
  • Limit alcohol intake.
  • Maintain a consistent eating schedule to help manage blood sugars.
  • Incorporate physical activity into your routine.

Read more in: The Mediterranean Diet and Diabetes.

How to use the 7-day Mediterranean diabetes meal plan

The meal plan below is a way to help you get started with Mediterranean-style eating. Use this as a guide rather than a strict diet. 

This meal plan provides approximately 1800 calories a day, although, depending on the meals and snacks you choose, calories may range from 1700 to 1900 calories. It’s designed to provide three meals and two snacks each. Here are a few considerations to keep in mind:

  • If you have a different calorie goal, you can add or subtract calories by adding or removing snacks, as a starting point. 
  • Breakfasts provide approximately 400 calories and 30 to 45 grams of carbohydrates (carbs).
  • Lunches and dinners provide approximately 500 calories and 30 to 50 grams of carbs.
  • Snacks provide approximately 150 calories and 10 to 15 grams of carbs. 
  • You may need to change the plan to meet your own eating schedule.

Simple swaps

Mix and match the meals and snacks below to create your own personalized 7-day meal plan. If you don’t have or don’t like a certain ingredient, feel free to make a swap. Here are some swaps that are easy to make: 

  • Chicken breast for turkey breast.
  • Blueberries for raspberries or strawberries.
  • Walnuts for almonds, pistachios, or hazelnuts 
  • Apples for pears, peaches, nectarines, or plums. Aim for a piece of fruit about the size of a tennis ball.
  • Peanut butter for almond butter. 
  • Gluten-free versions of flour, bread, and sandwich wraps.

If you need help adjusting or adapting the meal plan to best meet your needs, ask a dietitian for help. (Don’t have a dietitian? Ask your primary care provider for a referral!)

Breakfast #1:

Poached Omelet recipe (190 calories, 1 gram [g] carb, 13 g protein)

1 cup cantaloupe, cubed (54 calories, 13 g carbs, 1 g protein)

1 slice whole-wheat toast (77 calories, 13 g carbs, 4 g protein)

2 teaspoons (tsp) peanut butter (64 calories, 2 g carbs, 2 g protein)

Total calories: 385

Total carb grams: 29

Total protein grams: 20

Breakfast #2:

Greek Yogurt Parfait: 

1 cup plain reduced-fat Greek yogurt (134 calories, 8 g carb, 23 g protein)

½ cup blueberries (41 calories, 11 g carb, 1 g protein)

2 tbsp chopped almonds (90 calories, 3 g carb, 3 g protein)

2 tbsp ground flaxseeds (70 calories, 4 g carb, 2 g protein)

1 teaspoon honey (21 calories, 6 g carb, 0 g protein)

Total calories: 356

Total carb grams 32

Total protein grams: 29

Breakfast #3:

Mediterranean Smoothie:

1 cup spinach (7 calories, 1 g carb, 1 g protein)

½ avocado (161 calories, 9 g carb, 2 g protein)

½ medium banana (53 calories, 14 g carb, 1 g protein)

½ cup reduced-fat plain Greek yogurt (67 calories, 4 g carb, 11 g protein)

½ cup unsweetened oat milk (58 calories, 6 g carb, 1 g protein)

1 tbsp chia seeds (58 calories, 5 g carb, 2 g protein)

1 tsp honey (21 calories, 6 g carb, 0 g protein)

Total calories: 425

Total carb grams: 45

Total protein grams: 18 

Breakfast #4:

Avocado Toast with Tomato and Feta Cheese:

2 slices whole-grain or sprouted-grain bread (160 calories, 30 g carb, 8 g protein)

½ avocado, mashed (161 calories, 9 g carb, 2 g protein)

1 medium tomato (22 calories, 5 g carb, 1 g protein)

¼ cup crumbled feta cheese (99 calories, 1 g carb, 5 g protein)

1 teaspoon olive oil (40 calories, 0 g carb, 0 g protein)

Total calories: 482

Total carb grams: 45

Total protein grams: 16 

Breakfast #5

2 Oatmeal Muffins with Pumpkin Seeds and Nuts (282 calories, 34 g carb, 11 g protein)

½ cup low-fat cottage cheese (81 calories, 3 g carb, 14 g protein)

Total calories: 363

Total carb grams: 37 

Total protein grams: 25

Breakfast #6

Almond Butter Banana Overnight Oats:

¼ cup rolled oats (77 calories, 14 g carb, 3 g protein)

½ cup unsweetened almond milk (15 calories, 1 g carb, 1 g protein)

½ cup plain Greek yogurt (72 calories, 4 g carb, 12 g protein)

1 tbsp chia seeds (58 calories, 5 g carb, 2 g protein)

½ medium banana, sliced (53 calories, 14 g carb, 1 g protein)

1 tbsp almond butter (98 calories, 3 g carb, 3 g protein)

¼ tsp vanilla extract (3 calories, 0 g carb, 0 g protein)

Pinch of cinnamon

Instructions:

  1. In a jar or container, combine the rolled oats, almond milk, Greek yogurt, chia seeds, vanilla extract, and a pinch of cinnamon. Stir well to combine.
  2. Add the sliced banana and gently stir to distribute evenly.
  3. Swirl in the almond butter. 
  4. Cover the jar or container and refrigerate overnight or for at least 4 hours.
  5. In the morning, give it a good stir and enjoy chilled.

Total calories: 376

Total carb grams: 41

Total protein grams: 22

Breakfast #7

1 serving Whipped Cottage Cheese Breakfast Bowl (266 calories, 19 g carb, 18 g protein)

1 slice sprouted grain bread (80 calories, 15 g carb, 4 g protein)

1 tbsp Neufchatel cream cheese (35 calories, 1 g carb, 1 g protein)

Total calories: 381

Total carb grams: 35

Total protein grams: 23

Lunch #1

1 serving Tuna Nicoise Salad (405 calories, 18 g carb, 39 g protein)

1 large peach (61 calories, 17 g carb, 1 g protein)

Total calories: 466

Total carb grams: 35 

Total protein grams: 40

Lunch #2

Mediterranean Wrap:

1 whole-grain tortilla wrap (80 calories, 15 g carb, 6 g protein)

3 ounces (oz) sliced turkey breast (90 calories, 2 g carb, 13 g protein)

2 tbsp hummus (50 calories, 6 g carb, 1 g protein)

¼ cup sliced black olives (39 calories, 2 g carb, 0 g protein)

½ cup shredded lettuce (5 calories, 2 g carb, 1 g protein)

¼ cup diced tomatoes (10 calories, 2 g carb, 0 g protein)

¼ cup cucumber slices (4 calories, 1 g carb, 0 g protein)

¼ cup sliced avocado (58 calories, 3 g carb, 1 g protein)

1 tbsp olive oil (119 calories, 0 g carb, 0 g protein)

1 cup halved strawberries (49 calories, 12 g carb, 1 g protein)

Total calories: 504

Total carb grams: 45

Total protein grams: 22

Lunch #3

Salmon and Veggie Bowl:

3 oz baked, grilled, or canned salmon (177 calories, 0 g carb, 17 g protein)

½ cup cooked farro (123 calories, 25 g carb, 5 g protein)

½ cup steamed broccoli (10 calories, 2 g carb, 0 g protein)

¼ cup diced bell peppers (6 calories, 1 g carb, 0 g protein)

1 tbsp olive oil (119 calories, 0 g carb, 0 g protein)

1 tbsp lemon juice (4 calories, 1 g carb, 0 g protein)
Salt and pepper to taste

Total calories: 439

Total carb grams: 29

Total protein grams: 22

Lunch #4

2 servings Low-Sodium Spinach Quiche (404 calories, 12 g carb, 27 g protein)

1 cup tossed garden salad (7 calories, 1 g carb, 1 g protein)

1 tbsp Italian salad dressing (35 calories, 2 g carb, 0 g protein)

1 plum (30 calories, 8 g carb, 0 g protein)

Total calories: 476

Total carb grams: 23

Total protein grams: 28

Lunch #5

Quinoa and Chickpea Salad:

½ cup cooked quinoa (111 calories, 20 g carb, 4 g protein)

¼ cup chickpeas (88 calories, 15 g carb, 4 g protein)

¼ cup diced cucumber (4 calories, 1 g carb, 0 g protein)

¼ cup cherry tomatoes, halved (7 calories, 1 g carb, 0 g protein)

¼ cup red bell pepper, diced (6 calories, 1 g carb, 0 g protein)

¼ cup crumbled feta cheese (99 calories, 1 g carb, 5 g protein)

1 tbsp olive oil (119 calories, 0 g carb, 0 g protein)

1 tbsp lemon juice (3 calories, 1 g carb, 0 g protein)

Fresh parsley, salt, and pepper to taste

Total calories: 437

Total carb grams: 40 

Total protein grams: 13 

Lunch #6

1 serving Vegetarian Stuffed Zucchini (243 calories, 29 g carb, 11 g protein)

½ lower-carb flat bread (30 calories, 10 g carb, 3 g protein)

3 tbsp hummus (80 calories, 9 g carb, 2 g protein)

½ cup chopped fresh tomato (16 calories, 4 g carb, 1 g protein)

½ cup chopped cucumber (10 calories, 2 g carb, 0 g protein)

2 tsp olive oil (30 calories, 0 g carb, 0 g protein)

Total calories: 409

Total carb grams: 54

Total protein grams: 17

Lunch #7

Mediterranean Grilled Chicken Salad:

3 oz grilled chicken breast, sliced (110 calories, 0 g carb, 25 g protein)

2 cups mixed greens (baby spinach, arugula, romaine lettuce) (15 calories, 4 g carb, 2 g protein)

½ cup cherry tomatoes, halved (14 calories, 3 g carb, 1 g protein)

¼ cup cucumber, diced (4 calories, 1 g carb, 0 g protein)

¼ cup red bell pepper, sliced (6 calories, 1 g carb, 0 g protein)

¼ cup Kalamata olives, pitted and halved (35 calories, 2 g carb, 0 g protein)

2 tbsp olive oil (239 calories, 0 g carb, 0 g fat)

1 tbsp red wine vinegar (3 calories, 0 g carb, 0 g protein)

1 tsp dried oregano

Salt and pepper to taste

  • Before grilling, season the chicken breast with salt, pepper, and a sprinkle of dried oregano. Grill over medium heat for about 6 or 7 minutes per side. Once cooled, cut into slices. 
  • While the chicken is cooling, toss the vegetables and olives together in a bowl.
  • In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
  • Add the sliced grilled chicken to the salad bowl. Drizzle the dressing over the salad and toss gently to combine.

1 cup sliced strawberries (53 calories, 13 g carb, 1 g protein) drizzled with 1 tsp balsamic vinegar (5 calories, 1 g carb, 0 g protein)

Total calories: 484

Total carb grams: 25 

Total protein grams: 29

Dinner #1

1 serving Lemon Chicken Piccata (269 calories, 3 g carb, 20 g protein)

½ cup brown rice (120 calories, 25 g carb, 3 g protein)

1 cup grilled broccoli (55 calories, 11 g carb, 4 g protein)

1 tsp olive oil (40 calories, 0 g carb, 0 g protein)

Total calories: 484

Total carb grams: 39

Total protein grams: 27 

Dinner #2

4 oz cooked beef tenderloin (225 calories, 0 g carb, 35 g protein)

1 serving Mediterranean Zucchini Noodles with Goat Cheese (252 calories, 9 g carb, 7 g protein)

1 nectarine (60 calories, 14 g carb, 1 g protein)

Total calories: 537

Total carb grams: 23

Total protein grams: 43

Dinner #3

4 oz baked cod (96 calories, 0 g carb, 21 g protein)

1 serving Zucchini Orzo Salad with Mint (219 calories, 24 g carb, 8 g protein)

1 cup tossed garden salad with ½ cup cubed avocado (127 calories, 11 g carb, 4 g protein)

1 tbsp Italian salad dressing (35 calories, 2 g carb, 0 g protein)

Total calories: 477

Total carb grams: 37

Total protein grams: 33

Dinner #4

Mediterranean Vegetable Frittata (serves 1):

2 eggs (140 calories, 0 g carb, 12 g protein)

1 tbsp low-fat milk (6 calories, 1 g carb, 1 g protein)

Salt and pepper to taste

2 tsp olive oil (80 calories, 0 g carb, 0 g protein)

2 canned artichoke hearts, drained, rinsed, and chopped (28 calories, 6 g carb, 2 g protein)

¼ cup red pepper, diced (10 calories, 2 g carb, 0 g protein)

1 tbsp chopped onion (4 calories, 1 g carb, 0 g protein)

¼ cup fresh spinach leaves (2 calories, 0 g carb, 0 g protein)

3 cherry tomatoes, halved (16 calories, 4 g carb, 1 g protein)

1 tbsp fresh basil, chopped (1 calorie, 0 g carb, 0 g protein)

1 tbsp crumbled feta cheese or goat cheese (24 calories, 0 g carb, 1 g protein)

Salt and pepper to taste

  • Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).
  • Whisk the eggs, milk, salt, and pepper in a bowl.
  • Heat the olive oil in a small cast iron or oven-safe skillet; add the zucchini, red pepper, and onion. Cook until softened, about 5 minutes.
  • Add the spinach and cook another 2 minutes until wilted.
  • Pour in the egg mixture and sprinkle the cherry tomatoes, basil, and cheese on top. 
  • Bake for about 15 to 20 minutes until the frittata is set and lightly browned. 
  • Serve after allowing the frittata to sit several minutes. 

1 slice whole-grain bread (80 calories, 15 g carb, 4 g protein)

1 tbsp almond butter (98 calories, 3 g carb, 3 g protein)

Total calories: 489

Total carb grams: 32

Total protein grams: 24

Dinner #5

1 serving Salmon in Tomato Sauce (322 calories, 3 g carb, 44 g protein)

1 serving Baked French Fries (117 calories, 20 g carb, 4 g protein)

1 cup steamed broccoli (19 calories, 3 g carb, 1 g protein)

Total calories: 458

Total carb grams: 26

Total protein grams: 49

Dinner #6

2 servings Low-Sodium Spinach Quiche (404 calories, 12 g carb, 27 g protein)

1 cup tossed garden salad (7 calories, 1 g carb, 1 g protein)

1 tbsp Italian salad dressing (35 calories, 2 g carb, 0 g protein)

1 plum (30 calories, 8 g carb, 0 g protein)

Total calories: 476

Total carb grams: 23

Total protein grams: 28

Dinner #7

1 serving Spice-Rubbed Pork Chops (236 calories, 1 g carb, 23 g protein)

½ cup corn or 1 small ear corn on the cob (63-66 calories, 14 g carb, 1 g protein)

2 cups mixed greens salad tossed with ¼ cup cannellini beans, 2 tsp olive oil, and 2 tsp balsamic vinegar (179 calories, 20 g carb, 7 g protein)

Total calories: 478-481

Total carb grams: 35

Total protein grams: 31

Snack #1:

1 serving Spicy Pepitas (83 calories, 2 g carb, 4 g protein)

1 cup carrot strips or slices (50 calories, 12 g carb, 1 g protein)

Total calories: 133

Total carb grams: 14

Total protein grams: 5

Snack #2:

1 cup watermelon, diced (46 calories, 11 g carb, 1 g protein)

¼ cup red grapes, sliced (28 calories, 7 g carb, 0 g protein)

1 oz feta cheese crumbled (75 calories, 1 g carb, 4 g protein)

Total calories: 149

Total carb grams: 19

Total protein grams: 5

Snack #3:

Strawberry Spinach Smoothie: 

½ cup sliced strawberries (27 calories, 6 g carb, 1 g protein)

1 cup baby spinach (7 calories, 1 g carb, 1 g protein)

¼ avocado (80 calories, 4 g carb, 1 g protein)

½ cup unsweetened almond milk (15 calories, 1 g carb, 1 g protein)

  • In a blender, combine all the ingredients.
  • Blend until smooth. Add a little more almond milk if the mixture is too thick.

Total calories: 144

Total carb grams: 16

Snack #4:

½ cup plain, nonfat Greek yogurt (72 calories, 4 g carb, 12 g protein)

½ cup raspberries (32 calories, 7 g carb, 1 g protein)

1 tbsp pistachios (43 calories, 2 g carb, 2 g protein)

Total calories: 147 calories

Total carb grams: 13

Total protein grams: 15

Snack #5:

2 servings Low-Carb Baked Zucchini Chips (88 calories, 6 g carb, 2 g protein)

4 tbsp Greek yogurt tzatziki dip (60 calories, 4 g carb, 6 g protein)

Greek yogurt tzatziki dip (makes 8 servings): 

1 cup plain, nonfat Greek yogurt

1 medium cucumber

1 clove garlic, minced 

1 tsp dried dill

1 tbsp olive oil

1 tbsp lemon juice 

Salt and pepper to taste

  • Grate the cucumber and squeeze water out in a dish towel or paper towel to remove excess water. 
  • Combine yogurt, grated cucumber, minced garlic, dill, olive oil, and lemon juice. Add salt and pepper to taste. 
  • Chill for at least 60 minutes before eating.

Total calories: 148

Total carb grams: 10

Total protein grams: 8

Snack #6:

½ large apple (55 calories, 15 g carb, 0 g protein)

1 tbsp peanut butter (96 calories, 4 g carb, 4 g protein)

Total calories: 151

Total carb grams: 19

Total protein grams: 4 

Snack #7

2 cups oil-popped popcorn (110 calories, 13 g carb, 2 g protein)

1 tbsp Parmesan cheese (21 calories, 1 g carb, 1 g protein)

Total calories: 131

Total carb grams: 14

Total protein grams: 3

Lasting benefits

While this way of eating may take a little getting used to, you will likely find that there are many tasty and filling foods and meals that you (and your family) can enjoy, making this an eating plan to follow for the long haul. 

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