Eating the Medi Way (1800 – 2000 kcal)
Last updated: April 2022
You’re looking at a whole day of tasty meals handcrafted for you coming straight from a nutritious and undeniably delicious kitchen! With all the flavorful combinations you can mix and match, there’s no way you’ll go hungry here. Happy mouths and stomachs unite!
Think of this meal plan as your guide to help you navigate your way around the Mediterranean Diet. This will get you started down the path to a cleaner approach to eating and a totally healthier way of living all for just 1800-2000 calories! If this is a lower calorie plan than you typically eat, consider adding a few minutes of morning and evening meditation before your meals –it can help stop you from overeating.
Blackberry Pie Overnight Oats
- ½ cup uncooked old-fashioned rolled oats
- 2 tablespoons chia seeds
- ¾ cup low-fat milk or soy milk
- ½ cup fresh or frozen blackberries
- 1 tablespoon honey
- ½ teaspoon cinnamon
- Place uncooked oats in container and then add milk choice (this will be your base).
- Add the rest of ingredients and let sit overnight in refrigerator---when you wake up, breakfast will be waiting for you!
Nutrition facts: Cal: 462 Fat: 14g Protein: 17g Carbohydrates: 73g Sodium: 88mg Potassium: 452mg
SHOW ME YOUR MOVES: We’ve all heard that physical exercise is good for our heart and helps us maintain a healthy weight but what about improving our memory? As it turns out, physical activity has been shown to increase growth factors, which are chemicals that support the health and development of our brain. Some studies have shown that certain parts of the brain are higher in volume in those who participate in some form of exercise than those who do not. Working out also increases our feel good hormone, serotonin, as well as our endorphins! These counteract stress and anxiety hormones like cortisol, which can contribute to decreased sleep and poor brain health. Case in point: Building muscle can help build your brain!
- 5-7 100% whole grain crackers –check out this approved list of crackers!
- 2 tablespoons hummus
- ¼ cup Sliced yellow bell peppers
- ¼ cup cucumbers
- ¼ cup snap peas
Nutrition facts: Cal: 207 Fat: 8g Protein: 7g Carbohydrates: 32g Sodium: 316mg Potassium: 455mg
Greek Islands Salad
- 3 cups mixed greens
- 2 oz. grilled salmon or canned no-salt-added tuna in water, drained
- 1 tablespoon crushed walnuts
- ½ cup sliced beets
- 1 tablespoon goat cheese, feta cheese, or shredded mozzarella
- ½ cup cooked quinoa
- 1 tablespoon extra-virgin olive oil (EVOO)
- 3 tablespoons fresh lemon juice
- Salt and pepper, to taste
- Place salmon skin side down on a non- stick baking tray or pan. Sprinkle with salt and pepper. Place in oven at about 450 F for 10 – 15 minutes (time depends on how you like your salmon cooked).
- Add lettuce to separate bowl while salmon is cooking. Mix in walnuts, beets, cheese, and cooked quinoa.
- Toss salad with EVOO and lemon juice and place cooked salmon on top.
Nutrition facts: Cal: 546 Fat: 34g Protein: 27g Carbohydrates: 34g Sodium: 345mg Potassium: 1228mg
- 1 cup cherry tomatoes
- 1 hardboiled egg
Nutrition facts: Cal: 126 Fat: 1g Protein: 6g Carbohydrates: 17g Sodium: 124mg Potassium: 63mg
Turkey Lettuce Cups
- 4 large butter lettuce leaves stuffed with:
- ½ cup cooked ground turkey
- ¼ cup diced tomatoes
- ¼ diced avocado
- 1 tablespoon sliced green onions
- 1 tablespoon chopped cashews or peanuts
- 1 tsp Tahini
- 1 tsp peanut butter
- Cook ground turkey meat in pan and turn to low once finished.
- Mix tahini and peanut butter and coat large butter lettuce leaves with it.
- Add cooked turkey to lettuce leaves and top with tomatoes, avocado, green onions, and chopped nuts.
Nutrition facts: Cal: 337 Fat: 24g Protein: 23g Carbohydrates: 12g Sodium: 66mg Potassium: 643mg
GET MOVING MORE! Take a walk after dinner. Need motivation? Ask a family member or friend to join you. Learn how to get your family to buy in on the Healthy Food and Exercise Plan!
- 1 sliced kiwi or ¾ small pear
- 1 tbsp. of Greek yogurt (2%)
Monitor your blood glucose, you may need to cut back on the fruit and boost the protein or fat.
Nutrition facts: Kiwi with 2% yogurt Cal: 56 Fat: 1g Protein: 2g Carbohydrate: 12g Sodium: 13mg Potassium: 273mg
Have you tried to decrease the amount of bread you eat since being diagnosed with diabetes?
Join the conversation