We all know the problems associated with high uncontrolled blood sugars. But are we aware that all these complications can be tackled with a few lifestyle changes? Clean diet and physical activity are integral parts of a healthy lifestyle. There has to be a perfect balance between the foods you eat, physical activity you do and medicines you eat. Here is a detailed 7-day Indian diabetic diet plan for type 2 diabetes, with vegetarian and non-vegetarian meal plan options.
Eating clean and being physically active most days of the week can help you:
- Controlling blood glucose, blood pressure, and cholesterol.
- Lose weight or maintain a healthy weight.
- Prevent or delay diabetes complications.
- Feel good and have more energy throughout the day.
Tips to follow with 7 day Indian Diabetic Diet Plan For Type 2 Diabetes:
- Try incorporating high fiber foods like multigrain flours, whole vegetables, and fruits, salads, sprouts, and millets.
- Use vegetables in most of the recipes to reduce the glycaemic load and maintain blood sugars.
- Do not add sugar or jaggery in any foods as it may worsen blood sugar levels.
- Include seeds like pumpkin, chia, flaxseeds, methi for added benefits of omega 3 and fiber to maintain blood sugars.
- Non-vegetarians can consume maximum up to 3 servings of non-veg food in a day.
- Cooking methods play a major role in controlling the complications related to diabetes. Try to grill, roast, sauté, shallow fry, steam, poach, boil or grill instead of using excess fat or deep frying.
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7 day Indian Diabetic Diet Plan For Type 2 Diabetes:
Here is a detailed 7 day Indian Diabetic Diet Plan For Type 2 Diabetes. This meal plan has both vegetarian and non-vegetarian options. The menu is easy, practical and something that we eat in our day to day life as a routine. It is important to manage the quantity of the food as mentioned. Increased intake of the healthiest food will also raise your blood sugars beyond control levels.
Composition of the 7 day Indian Diabetic Diet Plan:
The Macronutrient composition of the 7 day Indian Diabetic Diet Plan for type 2 Diabetes is as follows.
- Energy: 1200 – 1300 kcal
- Proteins: 55 – 65 gms (18 – 20 % of total calories)
- Carbohydrates: 180 – 195 gms (60 – 65 % of total calories)
- Fats: 25 – 30 gms (20 – 22 % of total calories)
Day 1 of the 7 day Indian Diabetic Diet Plan:
Time | Menu | Quantity | Non Vegetarian Options |
Empty Stomach | Detox Juice | 1 glass | |
(Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice) | |||
Soaked Methi seeds | 2 tsp | ||
Breakfast | Veg Oats Appam | 6 -8 no. (small) | Omelette made of 2 – 3 egg whites |
(Oats, capsicum, onion, tomato) | |||
Green chutney | 2 tablespoons | ||
Green Tea | 1 cup | ||
Midmorning | Fruit (Apple / guava / papaya ) | 1 no. (60 – 80 gms ) | |
Lunch | Sprout Salad | 1 cup (Sprouts 30 gms) | Chicken Soup/Chicken salad |
Chapati | 2 no. | ||
Vegetable | 1 cup | ||
Dal | 1 cup | ||
Curd/ Buttermilk | 1 cup/ 1 glass | ||
Snacks | Roasted makhana | 1 cup | |
Dinner | Tomato Soup | 1 cup | |
Brown Rice | ¾ cup | Egg Vegetable Rice (Brown rice) | |
Sambar | 1 cup | ||
Green Leafy Vegetable | 1 cup | ||
Bedtime | Milk (no sugar) | 1 cup |
Day 2 of the 7 day Indian Diabetic Diet Plan:
Time | Menu | Quantity | Non Vegetarian Options |
Empty Stomach | Green Cooler | 1 glass | |
(Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder) | |||
Soaked Methi seeds | 2 tsp | ||
Breakfast | Ragi / Rawa Dosa 2 no. with Sambar and green chutney | 2 medium size | Fluffy Veggie Egg Mushroom Omelette |
Tea (No sugar) | 1 cup | ||
Midmorning | Fruit ( check which fruit suits you) | 1 no. | |
Lunch | Veggie Salad | 1 cup | |
Jowar / Bajra / multigrain Roti | 1 no. (medium size) | ||
Leafy Vegetable | 1 cup | ||
Dal OR Chawli bean sabji | 1 cup | Fish curry or chicken in vegetable gravy | |
Curd/ Buttermilk | |||
Snacks | Boiled red channa salad | 1 cup | OR 2 Egg whites |
Dinner | Tomato Soup | 1 cup | |
Daliya pulav with veggies | ¾ cup | Egg Vegetable Rice (Brown rice) | |
Sambar | 1 cup | ||
Green Leafy Vegetable | 1 cup | ||
Bed time | Turmeric Cinnamon Milk (no sugar) | 1 cup |
Day 3 of the 7 day Indian Diabetic Diet Plan:
Time | Menu | Quantity | Non Vegetarian Options |
Empty Stomach | Cinnamon powder with warm water | ½ teaspoon cinnamon + 1 glass warm water | |
Soaked Methi seeds | 2 tsp | ||
Breakfast | Broken wheat upma / Quinoa | 1 cup | |
(Capsicum, onion, tomato) | |||
Green Tea (No honey) | 1 cup | ||
Midmorning | Fruit ( check which fruit suits you) | 1 no. | 2 Egg Whites |
Lunch | Veggie Salad (Recipes) | 1 cup | |
Vegetable khichadi / vegetable pongal | 2 no. | ||
Dudhi Vegetable | 1 cup | ||
kadhi | 100 grams | Grilled Fish / fish curry | |
Buttermilk | 1 glass | ||
Snacks | Plain Khakra | 1 no. | |
Dinner | Russian Salad (Recipe) | 1 cup | |
Oats upama / Oats cooked in milk | 1 no. (medium size) | 1 Plain Paratha | |
Chicken in Spinach Gravy | |||
Bedtime | Milk with nutmeg (no sugar) | 1 cup (1 pinch nutmeg) |
Day 4 of the 7 day Indian Diabetic Diet Plan:
Time | Menu | Quantity | Non Vegetarian Options |
Empty Stomach | Soaked Methi with warm water | 1 teaspoon methi seeds + 1 glass warm water | |
Soaked Methi seeds | 2 tsp | ||
Breakfast | Vegetable Sandwich (No Potato) | 2 slice (Multigrain Bread) | Egg Sandwich |
Dudhi Tomato Juice | 1 Glass | ||
Midmorning | Fruit (No Banana/ chickoo/ sitaphal/ grapes) | 1 no. | |
Lunch | Vegetable raita | 1 cup | Chicken Soup |
Chapati | 2 no. | ||
Bhindi Vegetable | 1 cup | ||
Chole / Edamame curry | 1 cup | 100 gms chicken in any form | |
Buttermilk | 1 glass | ||
Snacks | Green Tea | 1 cup | |
Nuts (Almonds + Walnuts + Pumpkin Seeds | 15 – 20 grams | ||
Dinner | Green Salad | 1 cup | |
Bajra Roti | 2 no. (Small size) | ||
Green Vegetable | 1 cup | ||
Curd | 1 cup | 100 gms of shrimps/fish | |
Bed time | Milk (no sugar) | 1 cup |
Day 5 of the 7 day Indian Diabetic Diet Plan:
Time | Menu | Quantity | Non Vegetarian Options |
Empty Stomach | Green Cooler | 1 glass | |
(Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder) | |||
Soaked Methi seeds2 tsp | |||
Breakfast | Poha (Brown Rice Poha) | 1 cup | |
Tea (without sugar) | 1 cup | Egg Nog | |
Midmorning | Fruit (No Banana/ chickoo/ sitaphal/ grapes) | 1 no. | |
Lunch | Exotic Salad (Bell peppers + zucchini + broccoli + lettuce) | 1 cup | |
Chapati | 2 no. | ||
Palak Paneer | 1 cup | Fish in spinach gravy | |
Mix dal | 1 cup | ||
Buttermilk | 1 glass | ||
Snacks | Smoothie | 1 glass | |
Apple + Dudhi + Celery + Mint + Coriander + Ginger | Not more than 2 slices of apple | ||
Dinner | Tomato Soup | 1 cup | |
Vegetable Paneer Pulao | 1 cup | Chicken rice | |
Raita | 1 cup | ||
Bedtime | Masala Milk (no sugar) | 1 cup |
Day 6 of the 7 day Indian Diabetic Diet Plan:
Time | Menu | Quantity | Non Vegetarian Options |
Empty Stomach | Detox Juice | 1 glass | |
(Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice) | |||
Soaked Methi seeds | 2 tsp | ||
Breakfast | Idli | 2 – 3 no. (small) | Boiled eggs 2 no. + Lettuce Salad |
Sambar | 1 cup | ||
Green chutney | 2 tablespoons | ||
Lemon Juice (no sugar) | 1 glass | ||
Midmorning | Fruit (No Banana/ chickoo/ sitaphal/ grapes) | 1 no. | |
Lunch | Sprout Salad | 1 cup (Sprouts 30 gms) | Chicken Salad |
Chapati | 2 no. | ||
Green Leafy Vegetable | 1 cup | ||
Curd/ Buttermilk | 1 cup/ 1 glass | ||
Snacks | Roasted Makhana | 1 cup | |
Dinner | Mung dal soup with palak | 1 cup | Grilled Fish Fingers |
Grilled Exotic Vegetables | 2 cup | mint dip | |
Add paneer, broccoli, avocado, carrot, cabbage, and sesame seeds (till seed) | 150 gms | ||
Bedtime | Ginger Turmeric Milk (no sugar) | 1 cup |
Day 7 of the 7 day Indian Diabetic Diet Plan:
Time | Menu | Quantity | Non Vegetarian Options |
Empty Stomach | Green Cooler | 1 glass | |
(Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder) | |||
Soaked Methi seeds | 2 tsp | ||
Breakfast | Quinoa porridge / daliya / dhokla + chutney | 1 cup / 2 pieces | Chicken vegetable sandwich – 1 no. |
Coffee (No sugar) | 1 cup | ||
Midmorning | Fruit (No Banana/ chickoo/ sitaphal/ grapes) | 1 no. | |
Lunch | Veggie Salad | 1 cup | chicken salad |
Jowar / bajra / multigrain Roti | 1 no. (medium size) | ||
Green Vegetable | 1 cup | ||
Masoor Dal | 1 cup | ||
Curd | 1 cup | 2 Egg whites | |
Snacks | Roasted Bengal gram dal salad | 1 cup | |
add tomato, onion, and cucumber | |||
Dinner | Mix vegetable Soup | 1 cup | |
Moong Dal Chilla | 2 small | ||
Green Chutney | 2 tablespoons | ||
Bedtime | Masala Milk (no sugar) | 1 cup |
This diet plan is a balanced diet. If you are looking to follow a keto diet plan or Intermittent fasting diet plan for diabetes, you can check these links:
Note:
- You can use paneer, soya, mushroom, chicken, fish, and egg interchangeably
- You can interchange your dinner and lunch menus
- Use omega 3 and MUFA rich oil
- Avoid deep-frying, use of refined sugar or refined flours and red meat.
- You can now subscribe to our youtube channel to watch videos on the diabetic diet plan. Diabetic diet playlist.
Interesting Reads :
- Fruits and Vegetables allowed in Diabetes.
- 1200 calories Indian diet plan for diabetes
- Type 1 diabetic diet plan.
- Indian Keto diet plan for diabetes.
- Intermittent fasting diet plan for diabetes.
EndNote:
The Diet plan mentioned above should be followed along with your medicines of diabetes. If you are a new diabetic and if your blood sugar range is under 200 – 250 mg /dl, you can follow this diet to stop your diabetic medications. In either case, it is very important to monitor blood sugar levels closely to avoid any episodes of hyper and hypoglycemia.
A mere awareness regarding what you are eating makes a lot of difference. Start with small positive changes in the diet. Improve your lifestyle along with clean eating which will make managing blood sugars. It can be challenging initially but then it becomes easier with proper guidance and professional help.
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