7-days Indian diet plan for diabetes to help lower blood sugar levels and lose weight. This diet is recommended for average built person of approx. 60 kg weight.
EARLY MORNING: Start your day with a glass of water along with any functional food like methi seeds, amla powder, dalchini powder, jamun seed powder (whichever suits you well). Wait for 10 minutes and have 2 karela biscuits, 8-10 almonds or 2-3 walnuts or 1-2 teaspoons of flax-seed or chia seeds – you can have them every day on a rotational basis.
7 Days Diabetic Diet Plan
Monday
Breakfast: Vegetable stuffed chapati or roti/vegetable dalia/1 egg with 1-2 whole wheat toast with grilled vegetables and a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits like apple, pear, orange/mosambi, guava etc.)
Lunch: 1-2 chapatis with barley (50%), vegetables, 1 bowl of dal or chicken and curd.
Evening snack: Roasted chana, bajra or jowar or 1 bowl of soup (veg/chicken)
Dinner: 1-2 chapatis with vegetables and salad along with 1 bowl of dal or curd.
Tuesday
Breakfast: Vegetable oats/milk with oats or dalia/2- egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: 400 ml buttermilk
Lunch: 2 chapatis (kneaded with boiled dal) and vegetable salad and curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 bowl of sprouts
Dinner: 1-2 chapatis with mixed vegetables and salad along with 1 bowl of fish or dal.
Wednesday
Breakfast: Vegetable oats/milk with oats or dalia/2 egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits)
Lunch: 1-2 chapatis (50% jowar ) with vegetable salad and low-fat paneer/chicken (70 gm).
Evening snack: Roasted chana, bajra or jowar or 1 bowl of popcorn.
Dinner: 1-2 chapatis (50% jowar) with vegetable and salad along with 1 bowl of fish or dal.
Thursday
Breakfast: Idli, poha or upma with vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: 400 ml buttermilk /salted lassi
Lunch: 1-2 chapatis (50% ragi) with vegetable salad and low-fat paneer/curd.
Evening snack: Roasted chana, bajra or jowar or fruits
Dinner: 1-2 besan chila or oats with vegetables and salad along with 1 bowl of fish or dal.
Friday
Breakfast: Whole wheat sandwich/chicken sandwich along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits).
Lunch: 1-2 chapatis ( 50% chana flour) with mixed vegetables, salad and low-fat paneer (50 gm)/1 bowl of curd.
Evening snack: Roasted chana, bajra or jowar or 1 bowl of soup (veg/chicken)
Dinner: 1-2 chapatis (50% chana flour) with mixed vegetables and salad along with 1 bowl of fish or dal.
Saturday
Breakfast: Moong dal chila with vegetables or stuffed multi-grain chapatti with a cup of tea or coffee or low-fat milk.
Mid-morning snack: 1 bowl of fruit custard ( sugar free)
Lunch: 1-2 chapatis (knead with any green leafy vegetable), vegetables, salad and 1 bowl of sprout or 2 egg white curry.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis with vegetables and salad along with curd or dal.
Sunday
Breakfast: Baked vegetable cutlet or 1 egg with 1-2 whole wheat toast with grilled vegetables and a cup of tea or coffee or low-fat milk.
Mid-morning snack: 1 slice of egg caramel pudding (sugar free)
Lunch: 1-2 cups of brown rice, vegetables, salad and 1 bowl of chana or chicken or whole wheat pasta with vegetables and salad.
Evening snack: 1 bowl of bhel puri or jhalmuri with sprouts
Dinner: 1-2 chapatis with mixed vegetables and salad along with 1 bowl of dal.
OTHER ACTIVITIES WHICH MUST BE FOLLOWED:
1.Avoid all sugars, maida, sweets, carbonated drinks, junk /fried/fast food.
2. Also, drink 3-4 liters of water daily (half quantity in winter).
3. Brisk walk or mild-moderate activity like cycling, swimming, sports, aerobics, dance or yoga at least 30 minutes per day or 150 minutes per week.
4. Check your blood sugars regularly with a glucometer and keep record at least once a week (fasting + 2 hours post meal).
5. Regular follow up with your doctor at least once a month (online/ in-person) or as per his advice.