Our meal plans are developed based on the American Diabetes Association’s general nutrition guidelines. These guidelines are a great starting point, however, your should still talk to your healthcare team about setting up a meal plan that fits your individual needs. Our One Day Meal Plan may not exactly fit those needs, so we’ve provided some tips to adjust carbohydrates and calories below.
You probably noticed in this month’s meal plan that the lunch meal is somewhat larger and heavier than dinner. This is typical of Mediterranean cuisine. If you would like to, you can switch these meals to have the Salmon entrée and sides during dinner time and the Mozzarella, Tomato, and Chickpea salad for a lighter lunch.
Your healthcare provider may ask you to limit carbohydrates more than our meal plan suggests. This means you may need to take out some carbohydrate foods completely. You can also substitute lean protein or healthy fats for some of the carbohydrate foods in the meal plan.
To lower carbohydrate intake and keep total calories for the day about the same (make carbohydrate closer to 40% of calories), make the following adjustments to our original meal plan:
Depending on whether you are trying to lose, gain, or maintain your weight, you may have different calorie needs as well. Here are some ideas for adjusting our One Day Meal Plan. It may be easier than you think!
To cut 200 calories:
To add 200 calories:
Learn about the benefits of the Mediterranean diet and how to incorporate this heart-healthy way of eating into your own meals.
Find a list of foods to keep in your kitchen for a quick snack and healthy menu items to look for when you need a quick bite.
September's meal plan features traditional foods from the Mediterranean region that are heart-healthy and delicious.See Meal Plan
Learn about the nutrition guidelines we follow to create our one-day meal plans.Read More
Calculate the number of calories you should eat each day to maintain your present body weight:
This number estimates how many calories you should eat per day to keep your body weight where it is now.
If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.Calculate My Calories
*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.