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21 Mediterranean-style summer meals that are good for diabetes

21 Mediterranean-style summer meals that are good for diabetes
Source: eatingwell.com

One of the healthiest diets is the Mediterranean diet, which has been shown to help prevent cancer, obesity, and heart disease. These lunch recipes not only adhere to the principles of the Mediterranean diet, but they also emphasize complex carbohydrates and lower amounts of sodium, saturated fat, and saturated fat to maintain a balanced, nutritious diet that is friendly to diabetes. Whole grains high in fiber, lean proteins, and healthy fats are all present to provide you with energy throughout the afternoon. Additionally, to take advantage of the abundant summer produce, recipes like our Salmon Rice Bowl and Goddess Veggie Bowls with Chicken are packed with seasonal ingredients like cucumber, tomato, and avocado.


  1. Chicken & Cucumber Lettuce Wraps with Peanut Sauce, These savory chicken lettuce wraps' jicama and cucumber slices provide a satisfying crunch. An easy dinner recipe that will please both children and adults can be served with this straightforward peanut sauce. VIEW RECIPE
  2. Salmon Rice Bowl, This salmon rice bowl, inspired by the trend that went viral on TikTok, is delicious for lunch or dinner. You can have a flavorful meal in just 25 minutes using healthy ingredients like instant brown rice, salmon, and vegetables. VIEW RECIPE
  3. Egg Sandwiches with Rosemary, Tomato & Feta, Feta, tomato and spinach are just a few of the popular Mediterranean diet-friendly ingredients in these filling breakfast sandwiches. VIEW RECIPE
  4. Savory Oatmeal with Tomato & Sausage, Oats get another life in this exquisite dish, filling in as the spine for a delightful combo of wiener, greens, tomatoes, and spices. VIEW RECIPE
  5. Goddess Veggie Bowls with Chicken, In this healthy green goddess salad recipe, the warm tones of bell peppers and tomatoes stand out against the dark green lacinato kale. VIEW RECIPE
  6. Vegan Superfood Grain Bowls, Using a few shortcuts from convenience foods like precooked beets, microwavable quinoa, and prewashed baby kale, this nutrient-dense grain bowl recipe comes together in just 15 minutes. These can be made ahead of time and kept on hand for quick and easy dinners or lunches on busy nights. VIEW RECIPE
  7. Mason Jar Power Salad with Chickpeas & Tuna, With 26 grams of protein and 8 grams of fiber, this power salad will keep you full for hours. Kale is sufficiently softened by tossing it with the dressing and letting it stand in the jar before cooking or massaging it to make it tender. VIEW RECIPE
  8. Chicken Fajita Bowls, Chicken breast, black beans, sweet potatoes, and bulgur—a versatile grain that contains approximately 15 g fewer carbohydrates and more than twice as much fiber per cup than brown rice—provide the protein and fiber in these filling bowls. VIEW RECIPE
  9. Kale & Avocado Salad with Blueberries & Edamame, This California-inspired salad is a delicious and filling way to get your vitamins. It is loaded with vegetables that are high in nutrients. We adore the unusual combination of goat cheese, blueberries, and edamame. VIEW RECIPE
  10. Meal-Prep Chili-Lime Chicken Bowls, Make these equally delectable and simple burrito bowls at home instead of ordering them out. They are great for a quick and easy dinner or for packing a healthy meal for the week to take to work. VIEW RECIPE
  11. Salmon-Stuffed Avocados, Salmon in a can is a useful pantry staple and an easy way to include omega-3-rich, heart-healthy fish in your diet. In this quick and easy meal, we combine it with avocados. VIEW RECIPE
  12. Salmon & Quinoa Bowls with Green Beans, Olives & Feta, This salmon quinoa bowl is a meal that keeps on giving thanks to its flavor and simplicity. Make the entire recipe ahead of time and store it in individual serving containers for ready-to-eat meals, or save any leftovers for lunch the following day. VIEW RECIPE
  13. Chopped Salad with Sriracha Tofu & Peanut Dressing, With just four simple items from your local specialty grocery store, you can make vegan lunches with a lot of protein for four days, including a base of a salad mix with a lot of vegetables. You can dress these bowls up to 24 hours before serving this healthy chopped salad to allow the flavors to marry because this salad mix is hearty. Choose shredded Brussels sprouts or broccoli slaw if you can't find a hearty mix. VIEW RECIPE
  14. Spicy Slaw Bowls with Shrimp & Edamame, In this veggie-packed lunch recipe, the low-carb base is the quick 10-minute Spicy Cabbage Slaw. This filling lunch with shrimp and edamame, which is high in protein, will help you get through the afternoon. VIEW RECIPE
  15. Meal-Prep Curried Chicken Bowls, Curry preparation does not have to take hours. These meal prep bowls can be made quickly by utilizing cooked whole grains and our sheet-pan meal prep chicken (see associated recipe). Save them in the cooler for a simple supper on a bustling weeknight or for consistent in-and-out snacks. VIEW RECIPE
  16. Pita Panzanella Salad with Meatballs, For a light but filling meal, this Mediterranean-inspired salad combines Greek flavors with the traditional Tuscan bread salad format. Instead of crisping the pitas in Step 3, try stuffing the salad inside them for a new twist. VIEW RECIPE
  17. Shrimp Salad with Peanut Dressing, The sweetness and tartness of applesauce in the peanut dressing make it a great accompaniment to shrimp. VIEW RECIPE
  18. Chicken & Veggie Quesadilla, To save time, this simple quesadilla recipe uses canned, cooked chicken. If you have any leftover cooked turkey or chicken, you can also use them. For even quicker preparation, dice the vegetables up to a day in advance. VIEW RECIPE
  19. Thai Zucchini Salad (Larb), Larb is a well-known salad that originated in Thailand and Laos. It typically includes a lot of vegetables, herbs, and seasoned ground meat. For a satisfying veggie-based version, we use summer squash and quinoa in this recipe. VIEW RECIPE
  20. Catchall Lunch Salad, This simple salad is a great way to use up any small amounts of canned and fresh produce you have left over. VIEW RECIPE
  21. Lentil Bowls with Fried Eggs & Greens, Lentils are a fast and simple protein. French green lentils, which keep their shape when cooked, are a favorite of ours. VIEW RECIPE

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