A Tasty Day of Medi Meals (1600 – 1800 kcal)

Last updated: April 2022

From fresh fish and juicy tomatoes to olive oil and gooey cheese– the Mediterranean Diet is arguably the most mouthwatering way to eat healthfully. Here is a whole day’s worth of tasty, colorful, and nutrient-packed meals handcrafted for you and all for just 1600-1800 calories!

Think of this meal plan as your roadmap to help you navigate around the Mediterranean Diet. This will get you started down the path to clean eating and a radically healthier way of living! Learn from other success stories. Check out what nutrition experts reveal about weight loss secrets.

BREAKFAST

Egg n’ Avo Toast

Ingredients:

  • 1 slice 100% whole grain toast
  • 2 hard-boiled eggs
  • ¼ avocado
  • 2 slices tomato
  • Drizzle of hot sauce, if desired
  • Salt and pepper, to taste

Directions:

  1. Chop hard-boiled eggs and smash in avocado.
  2. Add tomato to toast and then top with smashed avocado and eggs.
  3. Sprinkle with salt and pepper to taste and/or a drizzle of hot sauce.

Nutrition facts: Cal: 302 Fat: 19g Protein: 17g Carbohydrates: 17g Sodium: 241mg Potassium: 440mg

SNACK

Ingredients:

    • 1 small or medium baked sweet potato [a small sweet potato has Cal: 54 Fat: 0g Protein: 1g Carbohydrate: 12g Sodium: 22mg Potassium 285]
    • 1 teaspoon of coconut oil* or healthy butter substitute
    • Sprinkle of cinnamon

*We’re not promoting coconut oil for health benefits, but for a variety of tastes. Coconut is okay as an occasional fat choice, but olive oil should always be your first choice!

If concerned about carbohydrates choose a small sweet potato!

Nutrition facts for the recipe above based on a medium sweet potato: Cal 231 Fat: 13g Protein: 5g Carbohydrate: 27g Sodium: 58mg Potassium: 602mg

Sweet Potato: Small~60g, Medium ~114g (~2” dia 5” long), Large~180g

LUNCH

Plant Power Salad

Ingredients:

      • 3 cups mixed greens
      • ½ cup chickpeas
      • ¼ cup cooked quinoa
      • ¼ cup dried apricots or cranberries
      • ¼ cup shredded carrots
      • 1/8 red onion, diced
      • 1 tablespoon sherry or balsamic vinegar
      • 1 teaspoon EVOO

Directions:
Mix all ingredients and toss with vinegar and EVOO.

Nutrition facts: Cal: 291 Fat: 10g Protein: 10g Carbohydrates: 41g Sodium: 293mg

SNACK

Add to lunch
Ingredients:

      • ¾ cup plain 2% Greek yogurt
      • ½ cup blueberries
      • Sprinkle of cinnamon

Nutrition facts: Cal: 169 Fat: 3.5 Protein: 17.5g Carbohydrates: 17g Sodium: 56mg

DINNER

Stir Fry in a Snap

Ingredients:

      • 1 tbsp. EVOO
      • 2 cloves minced garlic
      • 4 oz. frozen and thawed uncooked medium-size shrimp
      • ½ cup cubed eggplant
      • 1 tablespoon low-sodium soy sauce, tamari, or Bragg’s Liquid Aminos
      • 1 cup chopped bok choy
      • ½ cup cooked brown rice

Directions:

      1. In a medium skillet over medium heat, add oil and garlic and cook for 1-2 minutes or until fragrant. Add tofu, eggplant, and soy sauce (or whatever sauce you’re using) and cook for another 3-4 minutes.
      2. Toss in bok choy and sauté for another 2 minutes more, until veggies are cooked through. Serve over brown rice.

Nutrition facts: Cal: 363 Fat: 16g Protein: 22g Carbohydrates: 34g Sodium: 698mg Potassium: 1460mg

NEWSWORTHY NUTRITION: Fat is in! Did you know that extra-virgin olive oil (EVOO) is great for your ticker? Studies consistently show that our favorite oil contains antioxidants and fatty acids that have powerful benefits for our heart. In fact, extra-virgin olive oil has been a staple in the diet of some of the world’s healthiest people! There are many types of olive oil; and the one we recommend adding more of is extra-virgin. This is due to its natural method of extraction, minimal processing, and rich, delicious taste. Don’t be afraid to add a little fat to your meals; your body and heart will thank you! Learn more about healthy fats for your heart!

DESSERT

You know best when it comes to your blood glucose levels, if 2 dates is too many, enjoy 1!

The Perfect Date

Ingredients:

      • 1-2 Medjool dates, pits removed, read the packaging date sizes can vary. Our calculations are based on 1 date being 66 calories. But if you choose a smaller date it will be less calories.

Directions:
Cut a slit through dates and stuff with peanut butter, top with raspberries.

Nutrition Facts:
Includes recipe with 2 dates: Cal: 196 Fat: 5g Protein:3 g Carbohydrate: 39g Sodium: 0mg Potassium: 409mg
Includes recipe with 1 date: Cal: 129 Fat: 5g Protein:3 g Carbohydrate: 21g Sodium: 0mg Potassium: 242mg

This or That

Do you experience any symptoms from your diabetes?

By providing your email address, you are agreeing to our privacy policy.

More on this topic

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

Join the conversation

or create an account to comment.

Community Poll

Do you have a family history of diabetes?