7-Day Mediterranean Meal Plan                                                                   
        This healthy, 1,500-calorie 7-day diabetes meal plan is nutritionally balanced 
        and delicious. It’s based on the Mediterranean meal pattern which focuses 
        on fruits and vegetables; whole grains; legumes; and lean proteins such as 
        fish. It features diabetes-friendly foods, such as low-glycemic-index 
        carbohydrates and complete protein, and healthy fats like olive oil. The                          Recipes from the Diabetes Canada website are 
        carbohydrates are balanced throughout each day, with each meal                                    hyperlinked throughout the meal plan and are also 
        containing 30-45 grams of net carbohydrates and snacks containing around                          listed at the end.  
        15 grams of carbohydrates. Depending on your goals and lifestyle, your 
        calories and carbohydrates may need to be higher; adjust the number of 
        snacks or portion sizes accordingly.  
                             Day 1            Day 2            Day 3               Day 4                  Day 5               Day 6                Day 7 
                         ¾ cup (180 mL)     1 serving      ⅓ cup (75 mL)      1 large egg,          BELT (bacon, egg,       2 slices        ⅓ cup (75 mL) steel-
              t
              s          plain 0% Greek     Shakshuka      steel-cut oats,    scrambled with        lettuce and tomato)  whole-             cut oats, uncooked  
              a          yogurt topped      1 whole-       uncooked           ½ cup (125 mL)        sandwich                grain or rye  Half medium-sized 
                         with ½ cup         wheat pita     1 medium-          vegetables            Serve on whole-         toast           banana  
              akf        (125 mL)           (8 inch/20     sized apple        (spinach,             wheat English           2 tbsp (30 
              e          berries and ¼      cm)                               tomatoes, or          muffin with 1 large     mL)             2 tbsp (30 mL) 
              r          cup (60 mL)                       ¼ cup (60 mL)      other vegetable       fried egg, 4 slices     almond          peanut butter 
              B          walnuts or                        walnuts or         of your choice)       turkey bacon, and       butter  
                         almonds                           almonds            2 slices whole-       ½ cup (125 mL) 
                         2 slices whole-                   Dash of            grain or rye          vegetables (lettuce     1 cup (250 
                         grain or rye                      cinnamon           toast                 and tomatoes) or        mL) berries  
                         toast                                                2 tsp (10 mL)         other vegetables of 
                         2 tsp (10 mL)                                        soft margarine        your choice. 
                         soft margarine                                       1 cup (250 mL)        ½ cup (125 mL) 
                                                                              low-fat milk          melon 
        7-day Mediterranean Meal Plan              Diabetes Canada                                      06-21                                www.diabetes.ca 
        Calories       495              435           430               500                375                   420            365 
        Carbs (g)      46               54            54                42                 50                    45             41 
        Fibre (g)      10               9             11                6                  5                     10             6 
        Net carb (g)  36                45            43                38                 45                    35             35 
                       Baked Lemon      1 serving     1 serving (1½     1 serving (1 fish  1 serving             2 servings     Italian Chicken Wrap  
             h         Herb Salmon      Garden        cups/375 mL)      fillet & ½         (2 cups/500 mL        (2 cups/500 
             nc                         Veggie        Mediterranean  cup/125 mL            salad & 1 tbsp/15     mL)            2½ oz. (75 g) cooked 
             u         2½ oz. (75 g)    Buddha        Roasted           mash) White        mL dressing) Kale,    Roasted        chicken with ½ cup 
             L         salmon, baked  Bowl with       Vegetables        Fish with Roast    Beet & Chickpea       Cauliflower  (125 mL) raw 
                       with 1 cup       Lentils and   and Chickpeas   Garlic & Lentil      Power Bowls           Salad          vegetables (peppers, 
                       (250 mL) dark    Tahini                          Mash                                                    spinach, onions) or 
                       leafy            Sauce         1 serving                                                  Whole-         other vegetables of 
                       vegetables or                  Chilled           Whole-wheat                              wheat          your choice 
                       other            1 cup (250    Avocado and       breadstick                               dinner roll    Serve on whole-
                       vegetables of    mL) berries  Cucumber           (8 inch/20 cm)                           (3½ inch/9     wheat tortilla (8 
                       your choice      topped        Soup with Feta                                             cm)            inch/20 cm) with 1¾ 
                       (cooked to       with ¼ cup                                                                              tbsp (25 g) shredded 
                       your liking)     (60 mL)                                                                                 mozzarella cheese.  
                       Season with      plain 0%                                            
                       salt, black      Greek                                                                                   Oil (optional) and 
                       pepper, lemon  yogurt                                                                                    vinegar dressings 
                       and garlic to                                                        
                       taste. 
                       ½ cup (125 
                       mL) cooked 
                       brown rice 
        Calories       345              430           530               650                410                   460            505  
        Carbs (g)      41               49            53                45                 46                    49             38  
        Fibre (g)      6                11            12                11                 11                    10             5  
        Net carb (g)  35                38            41                34                 35                    39             33  
        7-day Mediterranean Meal Plan         Diabetes Canada                                  06-21                             www.diabetes.ca 
                          Mediterranean  1 serving            Shrimp              Half serving (1       1 serving (¼ piece)      Chicken         Stuffed Pepper 
               r          Salad Tacos         Chicken         Linguine            patty) Falafel        of Farm-Fresh Tofu       Kebabs  
                                              Gyros                               burgers with          Frittata                                 Cut 1 large red bell 
               nne        ½ cup (125                          10 pieces of        Creamy Sesame                                  2½ oz.          pepper in half (top to 
               i          mL) canned          Serve with      shrimp              Sauce                 1 serving Creamy         (75 g)          bottom) 
               D          and drained         ½ cup (125      cooked in 1                               Carrot Salad             chicken         Stuff pepper halves 
                          chickpeas           mL)             tbsp (15 mL)        Serve on toasted  Serve with ½ cup             cooked in 1  with filling: ¼ cup (60 
                          heated in 1         vegetables      olive oil with      whole- wheat          (125 mL) sweet           tbsp (25        mL) cooked brown 
                          tbsp (15 mL)        (tomato,        vegetables          hamburger bun         potato, cooked to        mL) olive       rice, ¾ cup (180 mL) 
                          olive oil           cucumber,       (onions,            topped with           your liking.             oil with 1      black bean and ½ cup 
                          Serve on            lettuce, red    broccoli and        vegetables                                     cup (250        (125 mL) vegetables 
                          whole-wheat         onion) and      bell peppers)       (lettuce,                                      mL) of          (onions, tomatoes) or 
                          tortilla wrap       2 tbsp (30      or other            tomatoes) or                                   vegetables      other vegetables of 
                          (8 inch/20 cm)      mL)             vegetables of       other vegetables                               (onions,        your choice. 
                          with ½ cup          crumbled        your choice         of your choice.                                peppers, 
                          (125 mL) raw        feta.           Toss with 1         Side garden                                    zucchini) or  Season filling with 
                          vegetables          Serve on        cup (250 mL)        salad and 1 tbsp                               other           cumin, paprika, chili 
                          (arugula,           whole-          cooked al           (25 mL) light                                  vegetables      powder, salt and 
                          tomatoes,           wheat           dente whole-        dressing                                       of your         black pepper. 
                          cucumbers) or  tortilla (8          wheat                                                              choice          Bake pepper halves 
                          other               inch/20         linguine                                                           Season          with filling for 30 
                          vegetables of       cm).            noodles.                                                           with salt,      minutes at 350°F 
                          your choice.                        Season with                                                        black           (175°C), or until 
                          Garnish with                        salt and black                                                     pepper and  almost soft. 
                          sesame seeds                        pepper,                                                            dried           Top with ¼ cup (50 g) 
                          and salsa.                          lemon and                                                          oregano.        mozzarella or 
                                                              garlic to taste.                                                   ¼ cup (60       cheddar cheese, and 
                                                              Garnish with                                                       mL) plain       bake until cheese is 
                                                              fresh parsley.                                                     0% Greek        golden.  
                                                                                                                                 yogurt  
                                                                                                                                 ½ cup (125 
                                                                                                                                 mL) cooked 
                                                                                                                                 brown rice 
         7-day Mediterranean Meal Plan               Diabetes Canada                                         06-21                                 www.diabetes.ca 
        Calories       520              420           405               335                570                   450            555  
        Carbs (g)      55               38            51                51                 50                    38             65  
        Fibre (g)      10               6             8                 8                  9                     6              20  
        Net carb (g)  45                32            43                43                 41                    32             45  
        7-day Mediterranean Meal Plan         Diabetes Canada                                  06-21                             www.diabetes.ca