meal plan focusing on foods that do not spike insulin levels, suitable for someone in the Middle

East:

Weekly Meal Plan

Day 1

Breakfast:

 Shakshuka (eggs poached in a sauce of tomatoes, chili peppers, and onions)

 A small serving of cucumber and tomato salad

Lunch:

 Grilled chicken kebabs

 Tabbouleh (parsley, tomatoes, onions, bulgur wheat)
 Hummus

Snack:

 A handful of almonds

Dinner:

 Baked salmon
 Steamed spinach and zucchini
 Quinoa

Day 2

Breakfast:

 Greek yogurt with chia seeds and a few slices of fresh pomegranate

Lunch:

 Lentil soup with carrots and spinach

 A side of mixed greens salad with olive oil and lemon dressing

Snack:

 Sliced bell peppers with tahini

Dinner:

 Beef kofta (ground beef with spices)

  Roasted vegetables (eggplant, bell peppers, zucchini)
 A small portion of brown rice

Day 3

Breakfast:

 Omelette with onions, peppers, and mushrooms

 A small serving of fresh berries

Lunch:

 Grilled lamb chops

 Steamed green beans and broccoli
 A small portion of freekeh (cracked wheat)

Snack:

 Apple slices with almond butter

Dinner:

 Chicken and vegetable stew (tomatoes, zucchini, carrots)

 Cauliflower rice

Day 4

Breakfast:

 Smoothie with spinach, banana, and almond milk

 A boiled egg

Lunch:

 Chickpea and vegetable salad (cucumbers, tomatoes, red onion, parsley)

 A side of roasted sweet potatoes

Snack:

 Carrot sticks with hummus

Dinner:

 Grilled shrimp
 Mixed vegetable stir-fry (carrots, bell peppers, zucchini)
 A small portion of quinoa
Day 5

Breakfast:

 Scrambled eggs with bell peppers and onions

 A small serving of avocado

Lunch:

 Mung bean stew with tomatoes and spinach

 A side salad with lettuce, cucumber, and carrots

Snack:

 A handful of walnuts

Dinner:

 Baked chicken thighs

 Roasted vegetables (carrots, zucchini, bell peppers)
 Brown rice

Day 6

Breakfast:

 Greek yogurt with chia seeds and a few slices of fresh figs

Lunch:

 Grilled fish (e.g., sea bass or bream)

 Steamed green beans and broccoli
 A small portion of bulgur wheat

Snack:

 Sliced cucumber with tzatziki

Dinner:

 Beef and vegetable stir-fry (carrots, bell peppers, zucchini)

 Cauliflower rice

Day 7

Breakfast:
  Omelette with onions, peppers, and mushrooms
 A small serving of fresh berries

Lunch:

 Grilled chicken breast

 Steamed spinach and kale
 Quinoa

Snack:

 Pear slices with tahini

Dinner:

 Chicken and vegetable curry (zucchini, carrots, green beans)

 A small portion of brown rice

Notes:

1. Hydration: Drink plenty of water throughout the day. Herbal teas and water with lemon
can also be included.
2. Portion Control: Pay attention to portion sizes, especially with higher-carb foods like
brown rice, bulgur wheat, and sweet potatoes.
3. Preparation: Preparing meals in advance can help save time and ensure you stick to the
plan.
4. Local Substitutions: If certain ingredients are not available, look for local alternatives
that fit the same nutritional profile.