Mediterranean Diet Meal Plan for Insulin Resistance.

The Mediterranean diet is once again named the all time best diet in 2023, according to united states News & World Report. The report highlighted that the diet’s inclusion is a variety of healthy foods for us , like fruits vegetables, whole grains, fish and sea food, nutss, seeds, olive oil and legumes. One of the biggest part of the Mediterranean diet is that it doesn’t exclude a whole food groups or key nutrients instead focuses on increasing our healthy foods and making it positive lifestyle changes for humans, like cooking more meals at home and sharing meals with others make us happy and satisfying it also be a good possative sign of our society.

Flexibility is not only the reason the Mediterranean diet receives high accolades; it is also has a ton of health benefits for humans body and health, including improved heart health, a sharper brain and our healthier blood sugar levels. Though the Mediterranean diet chatter historically they focuses more on foods common in countries like Spain, Italy, france and Greece, the Mediterranean and their region is much larger than that and spans three continents Europe, Africa and Southwest Asia to include 24 countries and two territories include. This expansive region have lends itself to a variety of diverse flavors and taste, herbs, spices and foods for tourists, which means that most people can easily find diferent kind of flavors that they enjoy in their nutritious way of eating it helps them to live healthy and maintain their diet. Plus, the focus on food and fusion allows the principles of Mediterranean diet to straight and align with any type of cuisine beyond the Mediterranean region as well as we want.

In this Mediterranean diet plan which we are discussing, we aim to include foods that helps us combat insulin resistance, According to National Institute of Diabetes and Digestive and Kidney Diseases(NIDDKD), insulin is a hormone made by our pancreas which helps transport glucose (sugar) out of our blood circul into our muscles bens, fat and liver to be also stored for energy. Insulin is big responsible for regulating of our blood sugars levels. With this insulin resistance, the body of humans doesn’t respond as effectively to insulin, which results in the pancreas releasing and more insulin to combat this decreased sensitivity. Initially, our body is able to handle all insulin resistance by releasing enough insulin to return our blood sugar levels to normal . Eventually, however, the pancreas gets tired and insulin resistance increases and our body has a more difficult time regulating blood sugars level, which can result in consistently higher our normal blood sugar levels. Insulin resistance is linked to an increased risk of our developing conditions like prediabetes, there are 2 type diabetes, polycystic ovary syndrome, obesity, heart disease and nonalcoholic fatty liver disease, per StatPearls which are not good for us.
Because weight loss can help us to reduce insulin resistance, according to the Centers for Disease Control and Prevention usa, we set this plan at 1,500 calories everyday, which is a level where most people will lose weight. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories Every single day.

Can the Mediterranean Diet Help Improve Insulin Resistance?

Yes! According to the 2020 research published , people who follow the most Mediterranean diet are less likely to develop insulin resistance in their body and its associated conditions, like type 2 diabetes and heart disease. Because the Mediterranean diet is so broad and healthy , there is not one single nutrient or a food that we can point to as the reason for its associated health benefits . Rather, it’s likely that the diet’s high fiber content from its inclusion of fruits, vegs, whole grains, nuts and legumes plays a very important role. and Plus, the diet incorporates foods linked to our reducing inflammation, like nutrient-rich fruits and vegetables, fish, unsaturated fat rich plant oils, herbs, spices, nuts and seeds. Though it doesn’t completely restrict anything that, the Mediterranean diet doesn’t include a lot of added sugars or processed and refined grains in their sams, which are linked to increased our blood sugar levels. And, the diet focuses on healthy habits around food such like as cooking more meals at home and enjoy, sharing meals with others around and finding overall enjoyment in our food again .

Mediterranean Diet Foods to Focus On:                  

The Mediterranean diet includes a wide range of variety of nutritious foods, including but not limited to:

Plant based fats rich in unsaturated fats (olives, olive oil, avocado, and sunflower)

1:  Nuts (almonds, walnuts, pistachios, pinenuts, cashews, macadamia nuts and much much more, including           natural nut butters with just two ingredients like nuts and salt)
2:  Seeds (flax, pumpkin, chia, sunflower and some other which are not mentioned here but you can check on       internet)
3:  Fish and sea food (especially fatty fish rich in omega-3s, like salmon, tuna, anchovy, sardines and mackerel)
4:  Fresh Fruits like (berries, pomegranate, cherry, citrus fruits, apples, pears, plums, peaches )
5:  Vegetables (leafy greens, tomatoes, fennel, okra, potato, sweet potato, pumpkin, onionsand some more           you can find)
6:  Legumes (beans, lentils, hummus, falafel and edamame)
7:  Whole grains (brown rice, bulgur, freekeh, quinoa,whole wheat pasta and whole wheat bread)
8:  Dairy (yogurt and cheese)
9:  Poultry
10: Eggs
11: Meat (lam,beef)

   How to Meal-Prep Your Week of Meals:

  Day 1

    Breakfast (312 calories)

• • 1 serving Summer Skillet Vegetable & delicious Egg Scramble
  • ⅔ cup blueberries
  • A.M Snack (220 calories)
  • 1 large apple Glass
  • 1 Tbsp. natural peanut butter
  •  Lunch (380 calories)
  •  2 serving White Bean & Avocado Toast
  •  20 unsalted dry roasted almonds
  •  P.M. Snack (130 calories)
  •  ⅔ cup low fat plain yogurt,
  •  ⅓ cup raspberriess
  •  Dinner (445 calories)
  • 1 serving Pesto Salmon good for us
  • Daily Totals: 1,494 calories, 75g fat, 83g protein, 128g carbohydrate, 31g fiber, 1,450mg sodium.
    

    Day 2

    (Breakfast (391 calories)
    

  •  1 serving Overnight Oats with Chia Seedss

•   A.M. Snack (139 calories)
•   ½ cup 1% fat low sodium cottage cheese (SSC)
•   1 medium peach is fine.
•    Lunch (388 calories)
•   1 serving Lentil Salad with Tomatoes, Cucumbers & Olives     will be perfect.
•   1 cup low fat plain kefirr.
•    P.M. Snack (140 calories).
•    ¼ cup hummus which is good.
•   1 medium bell pepper, sliced is fine.
•    Dinner (434 calories).
•   1 serving Weeknight Chicken Lettuce Wraps crips.
•   1 serving Purple Power Slaw with Sesame Ginger         Vinaigrette tos.
•   Daily Totals: 1,495 calories, 76g fat, 81g protein,          133g carbohydrate, 34g fiber, 1,860mg sodium.
•   Take 1,200 Calories Omit kefir at lunch and hummus snack, plus omit Purple Power Slaws with Sesame      Ginger Vinaigrette in dinner.
  Make It 2,000 Calories and Add 2 hard boiled large eggs to breakfast, 30 unsalted dry roasted almonds    to A.M. snack, and 1 medium apple .

  Day 3

  

  Breakfast (391 calories)

• 1 serving Overnight Oats with the Chia Seeds.

• A.M. Snack (141 calories).
• ½ cup 1% fat low sodium cottage cheese is fine.
• 1 medium peach is good.
• Lunch (391 calories).
• 1 serving Lentil Salad with Tomatoes, Cucumbers & Olives.
• 1 cup low fat plain kefir is booster.
• P.M. Snack (170 calories)
• ½ cup unsalted dry roasted pistachios.
• Dinner (390 calories).
• 1 serving Tomato and Cucumber Salad with Dill.
• Daily Totals: 1,482 calories, 81g fat, 82g protein, 120g  carbohydrate, 31g fiber, 1,976mg sodium.
• Make It 1,201 Calories: Omit peach at A.M. snacks, change P.M. snacks to 1 plum, omit Tomato & Cucumber Salad with Dill at dinner which is perfect of night .
• Make It 2,001 Calories: Add 2 or a half hard boiled large eggs to breakfast, 30 unsalted dry roasted almonds to A.M. snacks, and 2 medium banana to P.M. snack is good.
  

  Day 4.

  

  Breakfast (338 calories)

• 1 cup low fat plain strained yogurt.
• ½ cup raspberries are good.
• 1 serving Cinnamon Toasted Oats.
• A.M. Snack (153 calories).
• ¼ cup hummus.
• 2 medium carrots, cut into strips for eat.
• Lunch (391 calories).
• 1 serving Lentil Salad with Tomatoes, Cucumbers & Olivesa and feta.
• 1 cup low fat plain kefire.
• P.M. Snack (94 calories).
• 1 fresh medium apple.
• Dinner (513 calories).
• 1 serving Goddess Veggie Bowls and Chicken.
• Daily Totals: 1,490 calories, 55g fat, 105g protein, 154g  carbohydrate, 37g fiber, 1,404mg sodium.
• Make It 1,200 Calories: Omit Cinnamon Toasted Oats at breakfast is fine and kefir at lunch, and change P.M. snacks to 1 medium peach is really perfect.
• Make It 2,001 Calories: Add 2 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack, and have ¼ cup unsalted dry roasted almonds for evening snack is good.
  

  DAY 5

  

  Breakfast (338 calories)

• 1 cup low fat plain strained yogurt, such as Greeky Style.

• 1 cup raspberries.
• 1 serving Cinnamon Toasted Oatss.
• A.M. Snack (171 calories).
• ½ cup unsalted dry roasted pistachios,
  .
• Lunch (391 calories).
• 1 serving Lentil Salad with Tomatoes, Cucumbers & Olives.
• 1 cup low fat plain kef.
• P.M. Snack (201 calories).
• 1 medium apple cutted.
• 1 Tbsp. natural peanut butter is good.
• Dinner (414 calories).
• 2 serving Shrimp Tacos with Avocado Crema.
• 2 cup pineapple chunks.
• Daily Totals: 1,515 calories, 68g fat, 81g protein, 156g carbohydrate, 36g fiber, 1,070mg sodium.
• Make It 1,201 Calories: Omit Cinnamon Toasted Oats at breakfast, reduce to ¼ cup pistachios at A.M. snack, and omit peanut butter at P.M. snack.
• It 2,001 Calories: Add 2 Tbsp. sliced almonds to breakfast, add 2 plum to A.M. snack, increase to 1 Tbsp. peanut butter at snack, and add 2 serving Guacamole Chopped Salad to dinner.DAY 6
  Breakfast (391 calories)
• 1 serving Overnight Oats with Chia Seedss.
• A.M. Snack (139 calories).
• ½ cup 1% fat low sodium cottage cheese (SSC).
• 1 medium peach is fine.
• Lunch (388 calories).
• 1 serving Lentil Salad with Tomatoes, Cucumbers & Olives will be perfect.
• 1 cup low fat plain kefirr.
• P.M. Snack (140 calories).
• ¼ cup hummus which is good.
• 1 medium bell pepper, sliced is fine
• Dinner (434 calories).
• 1 serving Weeknight Chicken Lettuce Wraps crips.
• 1 serving Purple Power Slaw with Sesame Ginger Vinaigrette tos.
• Daily Totals: 1,495 calories, 76g fat, 81g protein, 133g carbohydrate, 34g fiber, 1,860mg sodium.
• Take 1,200 Calories Omit kefir at lunch and hummus snack, plus omit Purple Power Slaws with Sesame Ginger Vinaigrette in dinner.
  Make It 2,000 Calories and Add 2 hard boiled large eggs to breakfast, 30 unsalted dry roasted almonds to A.M. snack, and 1 medium apple .

  Day 7
  

  Breakfast (338 calories)

• 1 cup low fat plain strained yogurt.
• ½ cup raspberriess
• 1 serving Cinnamon Toasted Oats.
• A.M. Snack (251 calories).
• 1 Fresh medium apple.
• 1½ Tbsp. natural peanut butter.
• Lunch (376 calories).
• 2 serving Avocado, Tomato & Chicken Sandwich.
• P.M. Snack (60 calories).
• 1 Fresh medium peach.
• Dinner (448 calories).
• 1 serving Chicken & Root Vegetable Soup with Wild Rice ginga.
• 1 serving Simple Cabbage Salad dof.
• Daily Totals: 1,475 calories, 53g fat, 96g protein, 155g carbohydrate, 31g fiber, 1,545mg sodium.
• Make It 1,201 Calories: Omit peanut butter at A.M. snacks and omit Simple Cabbage Salad at dinner is perfect.
• Make It 2,001 Calories: Add 1 serving Apple & a Peanut Butter Toast in breakfast, increase to 1 Tbsp. natural peanut butter at A.M. snack, and add 24 unsalted dry roasted almonds to P.M. snack.I hope this article will help you to maintain your diet and fitness because according to our grandies Health and healthy diet should be our first prioriety so if you like this articel please leave your comments below it will help me to boost my energy and help me to find best methods for you …