This 7-day Mediterranean diet meal plan aims to reduce insulin resistance without skimping on flavor.
TheMediterranean dietwas once again named the overall best diet in 2023, according toU.S.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
Photo: Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
Insulin is responsible for regulating our blood sugars.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Will Dickey
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
Can the Mediterranean Diet Help Improve Insulin Resistance?
Snack (221 calories)
Lunch (384 calories)
P.M. peanut butter at A.M. snack, add 3 Tbsp.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
sliced almonds to P.M. snack and add 1 servingCucumber, Tomato & Avocado Saladto dinner.
Day 2
Breakfast (390 calories)
A.M.
Snack (140 calories)
Lunch (390 calories)
P.M. ## Day 3
P.M. ## Day 4
Breakfast (339 calories)
A.M.
Snack (154 calories)
P.M. natural peanut butter to P.M. snack, and have 14 cup unsalted dry-roasted almonds for evening snack.
Day 5
A.M.
Snack (172 calories)
P.M. sliced almonds to breakfast, add 1 plum to A.M. snack, increase to 2 Tbsp.
peanut butter at P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
Day 6
Lunch (377 calories)
P.M. ## Day 7
A.M.
Snack (252 calories)
P.M. natural peanut butter at A.M. snack, and add 25 unsalted dry-roasted almonds to P.M. snack.
Greg DuPree
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Photographer: Jennifer Causey, Food stylist: Ali Ramee, Prop stylist: Clairen Spollen
