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Mediterranean diet meal plan for diabetics

by Danielle DeAngelis
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If you’re looking for delicious dinner recipes that are nutritious and diabetes-friendly, look no further. This collection of blood sugar-balancing dinner recipes will help you reach your nutritional goals this month.

Rich in nutritious ingredients such as vegetables, whole grains, lean proteins, and legumes, these meals are consistent with the Mediterranean diet, one of the world’s healthiest eating patterns. Masu.

These salt-conscious dishes are also good for diabetic-friendly eating patterns, as they’re rich in complex carbohydrates and fiber and low in saturated fat.

Recipes like Black Lentil and Quinoa Braised Bowl and One-Punch Chicken and Asparagus Bake are delicious dinners that are filling, nutritious, and help manage blood sugar levels.

Black lentil and quinoa stew bowl

Ali Redmond

These healthy vegetarian bowls feature black lentils stewed with spices like thyme and smoked paprika. Riced cauliflower and quinoa add volume to this dish for a satisfying weeknight dinner. Top with creamy yogurt to complete the recipe.

Creamy shrimp and mushroom pasta

Ali Redmond

The base of this delicious shrimp pasta dish is cashews. Blending the nuts thickens the sauce and gives it a creamy taste. No need for fresh cream. Strain the cashew mixture to remove any unwanted large pieces. Chopped rosemary adds freshness and breaks up the creamy flavor.

One pan chicken and asparagus bake

Photography / Caitlin Bensel, Food Styling / Emily Neighbors Hall

This oven-roasted chicken and asparagus recipe uses a single baking sheet to create a quick, vegetable-filled dinner. Pounding the chicken thin helps it cook quickly with carrots and potatoes, and asparagus rounds out the meal.

Salmon bowl

Ali Redmond

This delicious bowl makes a satisfying lunch or dinner. With a few healthy ingredients like instant brown rice, heart-healthy salmon, and crunchy veggies, you can create a hearty, flavorful meal in just 25 minutes. Want to cut down on carbs? Try using cauliflower rice instead of brown rice.

Chicken and root vegetable soup with wild rice

Photographer: Jennifer Causey, Food Stylist: Ali Ramee, Prop Stylist: Clairen Spollen

This Chicken and Root Vegetable Soup is a filling combination of chicken, nutty wild rice, and your favorite root vegetables. For a sweeter flavor, try butternut squash, or for a more earthy flavor, try parsnip or celeriac.

Sheet Pan Salmon with Sweet Potato and Broccoli

Photography / Caitlin Bensel, Food Styling / Emily Neighbors Hall

Inspired by Mexican street corn, a vibrant combination of cheese, cilantro, chili, and lime makes this salmon sheet pan dinner packed with flavor.

creamy white chili and cream cheese

This rich yet healthy white chicken chili recipe comes together in no time using ready-to-cook chicken thighs and canned white beans. Mashing some of the beans is a quick way to thicken the soup if you have a short simmer time. Cream cheese adds a final richness and a hint of sweetness.

Stir-fried mushrooms and tofu

This tofu stir-fry with vegetables is quick and easy, making it the perfect weeknight meal. Grilled tofu has a firm texture and can be baked crispy in a hot frying pan. They come in flavors like teriyaki and sesame, both of which are delicious. Or choose a smoked version with the same texture but more robust flavor. Serve over brown rice.

air fryer fish tacos

jacob fox

These air fryer fish tacos are accented with a crispy breadcrumb coating mixed with chili powder. The avocado crema balances the flavor, and the shredded cabbage slaw adds crunch. These easy-to-make air fryer fish tacos are topped with fresh tomatoes, but feel free to add your favorite toppings.

Skillet Lemon Chicken and Potatoes with Kale

This easy one skillet roasted lemon chicken is perfect for a weeknight dinner. Cook juicy chicken thighs in the same skillet as baby potatoes and kale for a satisfying meal with minimal cleanup.

Grilled white fish and cabbage with ginger

Use your favorite firm whitefish for this ginger whitefish and cabbage recipe. Halibut, cod, sea bass, etc. all work well. Steaming the fish results in soft and moist fillets. Crunchy garlic chile oil adds a delicious spice. If you prefer a milder flavor, use red Fresno chiles instead of Thai chiles.

Quinoa fried “rice”

Photographer: Greg Dupree, Food Stylist: Anna Kelly, Prop Stylist: Christina Brockman

This quinoa stir-fried “rice” is healthy, delicious, and packed with vegetables like carrots, broccoli, and peas. It’s best to use leftover cooked quinoa that has cooled, as it will bake better and be less lumpy than freshly baked quinoa. Plus, this easy recipe only requires one pot, making cleanup a breeze.

green chili chicken posole

Photographer: Jen Causey. Food stylist: Ayle Lamy.Prop Stylist: Claire Sporen

This Mexican-style soup has chicken thighs, hominy, and roasted poblano peppers for added depth of flavor and a little spiciness. A simple soup with an appetizing aroma of oregano, coriander, and garlic.

sheet pan portobello fajitas

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer

These veggie-filled sheet pan portobello fajitas are well-seasoned with a smoky spice blend and served with a tangy avocado yogurt crema. Top with your favorite garnishes and enjoy an easy vegetarian dinner.

salmon power bowl

crystal fuse

Fill your day with this Salmon Power Bowl! Here you’ll get protein and a healthy dose of omega-3 from the salmon, antioxidants from the shredded cabbage, and plenty of fiber from the farro. Cumin and coriander give flavor to the salmon, while a fresh herb dressing wraps the vegetables.

One pot arroz con pollo

Ali Redmond

Inspired by Puerto Rican arroz con pollo, this irresistible one-pot dish cooks juicy chicken with rice, onions, tomatoes, and broth. To add fiber, use brown rice instead of the commonly used white rice.

Shrimp salad with peanut dressing

This simple salad has some surprising ingredients. It’s applesauce. Using applesauce in the peanut dressing adds a sweet and sour flavor, which pairs perfectly with the shrimp.

Slow Cooker Chicken with Brown Rice, Roasted Corn and Black Beans

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

With plenty of spice from ground cumin, cayenne pepper, and paprika, and a little char that frozen roasted sweet corn brings to the dish, you won’t miss a browning step with this easy load-and-go recipe. If frozen roasted corn is not available, substitute regular corn.

Salmon souvlaki with tzatziki and green beans

This easy grilled salmon recipe is packed with flavor. Create a simple and flavorful marinade for healthy fish souvlaki with lemon, garlic, and herbs. This healthy dinner recipe with yogurt-based tzatziki sauce and green beans is perfect for family meals as well as entertaining.

Hearty chickpea and spinach stew

This is a satisfying stew that is ready in no time. In this healthy recipe, mashed chickpeas add richness to the soup, and tomato paste adds flavor without adding too much salt.

Mixed green salad with quinoa, avocado and chickpeas

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. Avocado adds creaminess and healthy fats.

Grilled chicken with farro and roasted cauliflower

Farro can be found near the rice in most grocery stores. If you can’t find farro, you can use wheat berries or brown rice instead. Cook according to package directions.

lemon chicken pasta

I love the combination of lemon zest and toasted breadcrumbs in this easy lemon chicken pasta recipe. This healthy dinner is made with rotisserie chicken, quick-cook spiral zucchini, and baby zucchini, so it’s ready in just 10 minutes.

spring roll salad

You can get all the flavor, color, and fun of spring rolls without the hassle. This healthy salad recipe is packed with a rainbow of fresh vegetables, shrimp, and whole grains and topped with peanut dressing for the ultimate satisfying salad.

wintergreen bowl

Ali Redmond

This one-pan meal is loaded with plant-based protein and flavor thanks to beans and quinoa, and a creamy lemon-garlic dressing completes the dish.

Garlic chicken thighs with olives and potatoes

Bright green Castelvetrano olives come from Sicily and have a buttery flavor and meaty texture that pair perfectly with the Italian seasoning and salty capers in this one-skillet chicken dinner. . Look for them in olive bars at the supermarket or in jars with Italian ingredients.

Salad with homemade chicken tenders and all the bagel seasonings

Using all the bagel spices makes it easy to season and adds crunch to the breaded chicken. If you can’t find a premix, it’s easy to have quick and easy recipes on hand like this chicken tender topped salad that comes together in just 25 minutes.

Seared scallops with white bean ragu and charred lemon

This recipe for seared scallops with white beans and spinach creates a healthy dinner that looks and tastes great in just 25 minutes. A quick stir-fry of lemon in a skillet enhances the flavor of this piccata-style dish. The heat releases more citrus juice, which also increases the sweetness. When buying scallops, look for those labeled “dried.” Some scallops are soaked in a solution, which may prevent them from searing properly and give them a soapy flavor.

Vegetarian lo mein with shiitake mushrooms, carrots, and bean sprouts

A hit of Sriracha adds a sweet and spicy edge to this healthy vegetarian recipe. Traditional lo mein is made with fresh lo mein noodles found in Asian markets. You can also use fresh or dried linguine noodles. Fresh linguine can be found in the refrigerated section of some grocery stores. This easy dinner can be made in just 30 minutes, making it perfect for weeknights.

salmon fried rice

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer

Salmon fried rice that makes good use of leftover salmon. Using frozen vegetables minimizes the preparation effort. Sriracha gives this quick stir-fry just the right amount of heat.

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