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7-Day Mediterranean Diet Meal Plan for Better Blood Sugar, Created by a Dietitian

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Scrambled Eggs with Spinach, Feta & Pita

Letting the eggs set for a few seconds before stirring them into the pita ensures it doesn’t immediately soak up the eggs and become soggy.

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Chickpea Tuna Salad

This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

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Cucumber-Dill Ricotta Snack Jar

Use any color mini bell pepper you have on hand. Cottage cheese can be substituted for the ricotta, if desired. Easily double this recipe to have a couple of snacks in the fridge.

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Chicken Caprese Salad

This chicken caprese salad has all the fresh bright flavors of a classic caprese plus a protein boost from simple quick-marinated chicken cutlets. 

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Pizza Pistachio

Nutritional yeast mimics the flavor of cheese, lending a pizza-like flavor to these playful spiced pistachios.

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Lentil Salad with Feta, Tomatoes, Cucumbers & Olive

This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.

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Lemony-Garlic Pan-Seared Salmon

This pan-seared salmon features fresh herbs of your choice, bright lemon and savory garlic.