Eat this to Stay Alive
So here's my nutritionists plan for a diet my wife and I can share given our personal health constraints.
We’re doing real engineering, not diet cosplay. Diabetes + gluten-free + Mediterranean + ~2,000 kcal is absolutely doable, but it requires deliberate carb design rather than “oops, everything is bread.”
I rebuilt the plan with these constraints:
• ≤ 65 g carbs per meal (usually 30–55 g) • Naturally gluten-free (no wheat, barley, rye) • Mediterranean principles intact • ~2,000 kcal/day • 3 meals + 2 snacks • Glycemic stability > culinary theatrics
I also biased toward protein + fiber + healthy fats to blunt glucose spikes.
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đź«’ Mediterranean + Diabetic + Gluten-Free
7-Day Meal Plan (~2,000 kcal/day)
Day 1
Breakfast (~35g carbs) Greek yogurt (unsweetened) + berries + chia seeds + walnuts 2 eggs with olive oil
Snack (~10g carbs) Apple slices + almonds
Lunch (~45g carbs) Salmon salad bowl • greens, cucumber, tomato, olives, feta • quinoa (½ cup cooked) • olive oil & lemon
Snack (~8g carbs) Hummus + celery/peppers
Dinner (~40g carbs) Grilled chicken Roasted sweet potatoes (¾ cup) Sautéed zucchini & spinach
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Day 2
Breakfast (~30g carbs) Vegetable omelet + feta Avocado Small bowl of berries
Snack (~12g carbs) Pear + pistachios
Lunch (~50g carbs) Lentil salad • lentils, herbs, tomato, olive oil • grilled shrimp
Snack (~6g carbs) Cheese + olives
Dinner (~35g carbs) Baked cod Cauliflower “rice” Roasted carrots & broccoli
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Day 3
Breakfast (~35g carbs) Overnight chia pudding (almond milk) Blueberries Almond butter
Snack (~10g carbs) Orange + walnuts
Lunch (~45g carbs) Mediterranean chickpea bowl • chickpeas (¾ cup) • vegetables • tahini sauce • grilled chicken
Snack (~5g carbs) Dark chocolate (85%) + strawberries
Dinner (~30g carbs) Shrimp stir-fry (olive oil, garlic, veggies) Polenta (½ cup)
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Day 4
Breakfast (~30g carbs) Greek yogurt + nuts + cinnamon Tomato & cucumber salad
Snack (~12g carbs) Apple + peanut butter
Lunch (~45g carbs) Stuffed bell peppers • ground turkey, vegetables, brown rice (½ cup)
Snack (~7g carbs) Ricotta + berries
Dinner (~35g carbs) Grilled trout Roasted eggplant & peppers Lentils (½ cup)
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Day 5
Breakfast (~35g carbs) Shakshuka Small side of roasted potatoes
Snack (~10g carbs) Grapes + almonds
Lunch (~50g carbs) Quinoa tabbouleh (gluten-free version) Grilled chicken or tofu
Snack (~5g carbs) Hummus + cucumber
Dinner (~30g carbs) Turkey meatballs Zucchini noodles Tomato sauce
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Day 6
Breakfast (~30g carbs) Avocado + eggs Roasted tomatoes Berries
Snack (~10g carbs) Pear + walnuts
Lunch (~45g carbs) Sardines salad White beans (½ cup) Vegetables & olive oil
Snack (~5g carbs) Cheese + olives
Dinner (~35g carbs) Grilled chicken Butternut squash (Âľ cup) Green beans
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Day 7
Breakfast (~35g carbs) Cottage cheese + berries + flaxseed Boiled eggs
Snack (~10g carbs) Apple + almonds
Lunch (~50g carbs) Mediterranean tuna bowl • greens • chickpeas (½ cup) • olive oil • avocado
Snack (~5g carbs) Dark chocolate + nuts
Dinner (~30g carbs) Grilled sea bass Roasted vegetables Wild rice (½ cup)
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🧬 Why This Works (Diabetes + Celiac + Mediterranean)
Carbs are controlled but not demonized. You still get them from: • legumes • vegetables • berries • quinoa, rice, polenta, potatoes (measured)
Gluten is eliminated without resorting to ultra-processed “gluten-free” junk.
Protein anchors every meal to stabilize glucose.
Olive oil replaces hidden sugars as the primary calorie source.
This is basically anti-fatty-liver architecture disguised as dinner.
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