7-Day Mediterranean Diet Meal Plan For Insulin Resistance

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER
Egg scramble & blueberries/ Apple & nut butter	Avocado toast/ Yogurt & raspberries	Pesto salmon
Overnight oats/ Cottage cheese & peach	Lentil salad/ Hummus and bell pepper	Chicken lettuce wraps & slaw
Overnight oats/ Cottage cheese & peach	Lentil salad/ Pistachios	Turkey zucchini boats & salad
Yogurt, raspberries & oats/ Hummus & carrots	Lentil salad/ Apple	Veggie bowls & chicken
Yogurt, raspberries & oats/ Almonds	Lentil salad/ Apple & nut butter	Shrimp tacos
Egg scramble & blueberries/ Cottage cheese & peach	Chicken sandwich/ Almonds & orange	Quinoa salad & white beans
Yogurt, raspberries & oats/ Apple & nut butter	Chicken sandwich/ Peach	Chicken & rice soup & cabbage salad

Day 1

Breakfast (313 calories)

Morning Snack (221 calories)

• 1 large apple
• 1 Tbsp. natural peanut butter

Lunch (384 calories)

Afternoon Snack (132 calories)

• ⅔ cup low-fat plain yogurt, such as Greek-style
• ⅓ cup raspberries

Dinner (446 calories)

Daily Totals: 1,495 calories, 78g fat, 84g protein, 130g carbohydrate, 32g fiber, 1,460mg sodium

To make It 2,000 Calories: Add 1 cup low-fat plain kefir to breakfast, increase to 2 Tbsp. peanut butter at A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cucumber, Tomato & Avocado Salad to dinner.

Day 2

Breakfast (390 calories)

Morning Snack (140 calories)

• ½ cup 1% fat low-sodium cottage cheese
• 1 medium peach

Lunch (390 calories)

Afternoon Snack (141 calories)

• ¼ cup hummus
• 1 medium bell pepper, sliced

Dinner (435 calories)

Daily Totals: 1,496 calories, 77g fat, 81g protein, 134g carbohydrate, 35g fiber, 1,863mg sodium

To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium apple to P.M. snack.

Day 3

Breakfast (390 calories)

Morning Snack (140 calories)

• ½ cup 1% fat low-sodium cottage cheese
• 1 medium peach

Lunch (390 calories)

Afternoon Snack (172 calories)

• ½ cup unsalted dry-roasted pistachios, measured in shell

Dinner (392 calories)

Daily Totals: 1,484 calories, 82g fat, 83g protein, 120g carbohydrate, 32g fiber, 1,977mg sodium

To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium banana to P.M. snack.

Day 4

Breakfast (339 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• ½ cup raspberries
• 1 serving Cinnamon-Toasted Oats

Morning Snack (154 calories)

• ¼ cup hummus
• 2 medium carrots, cut into strips

Lunch (390 calories)

Afternoon Snack (95 calories)

Dinner (514 calories)

Daily Totals: 1,491 calories, 56g fat, 106g protein, 155g carbohydrate, 38g fiber, 1,405mg sodium

To make It 2,000 Calories: Add 1 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds for evening snack.

Day 5

Breakfast (339 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• ½ cup raspberries
• 1 serving Cinnamon-Toasted Oats

Morning Snack (172 calories)

• ½ cup unsalted dry-roasted pistachios, measured in shell

Lunch (390 calories)

Afternoon Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (415 calories)

Daily Totals: 1,516 calories, 68g fat, 82g protein, 157g carbohydrate, 36g fiber, 1,075mg sodium

To make It 2,000 Calories: Add 3 Tbsp. sliced almonds to breakfast, add 1 plum to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 6

Breakfast (313 calories)

Morning Snack (140 calories)

• ½ cup 1% fat low-sodium cottage cheese
• 1 medium peach

Lunch (377 calories)

Afternoon Snack (227 calories)

• 25 unsalted dry-roasted almonds
• 1 clementine

Dinner (459 calories)

Daily Totals: 1,516 calories, 68g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,167mg sodium

To make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/2 cup unsalted dry-roasted pistachios in shell to A.M. snack and substitute 1 medium apple for the plum at lunch.

Day 7

Breakfast (339 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• ½ cup raspberries
• 1 serving Cinnamon-Toasted Oats

Morning Snack (252 calories)

• 1 medium apple
• 1½ Tbsp. natural peanut butter

Lunch (377 calories)

Afternoon Snack (59 calories)

Dinner (449 calories)

Daily Totals: 1,476 calories, 54g fat, 97g protein, 156g carbohydrate, 31g fiber, 1,544mg sodium

To make It 2,000 Calories: Add 1 serving Apple & Peanut Butter Toast to breakfast, increase to 2 Tbsp. natural peanut butter at A.M. snack and add 25 unsalted dry-roasted almonds to P.M. snack.

Health Benefits of the Mediterranean Diet

People who follow the Mediterranean diet are less likely to develop insulin resistance and its associated conditions, like type 2 diabetes and heart disease. Because the Mediterranean diet is so broad, there is not one single nutrient or food that we can point to as the reason for its associated health benefits. Rather, it’s likely that the diet’s high fiber content—from its inclusion of fruits, vegetables, whole grains, nuts and legumes—plays a role. Plus, the diet incorporates foods linked to reducing inflammation, like nutrient-rich fruits and vegetables, fish, unsaturated-fat-rich plant oils, herbs, spices, nuts and seeds. Though it doesn’t completely restrict anything, the Mediterranean diet doesn’t include a lot of added sugars or processed and refined grains, which are linked to increased blood sugar levels. And, the diet focuses on healthy habits around food, such as cooking more meals at home, sharing meals with others and finding overall enjoyment in our food again.