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You are here: Home / DIABETES DIET / 7 day Indian Diabetic Diet plan (For type 2 diabetes , Vegetarian and Non-vegetarian Meal plan)

7 day Indian Diabetic Diet plan (For type 2 diabetes , Vegetarian and Non-vegetarian Meal plan)

Last Updated on September 17, 2019 | RD, Payal Banka (Registered Dietitian) 1 Comment

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.

7 day Indian Diabetic Diet plan (For type 2 diabetes , Vegetarian and Non-vegetarian Meal plan)

 

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.

You Maybe Interested in reading:

  • Benefits of Methi seeds.
  • Flaxseeds benefits. 
  • Benefits of Chia Seeds.

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 MenuQuantityNon Vegetarian Options
Empty Stomach Detox Juice1 glass
 (Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice)
 Soaked Methi seeds2 tsp
BreakfastVeg Oats Appam6 -8 no. (small)Omelette made of 2 – 3 egg whites
 (Oats, capsicum, onion, tomato)
 Green chutney2 tablespoons
 Green Tea1 cup
 
MidmorningFruit  (Apple / guava / papaya )1 no. (60 – 80 gms )
 
LunchSprout Salad1 cup (Sprouts 30 gms)Chicken Soup/Chicken salad 
 Chapati2 no.
 Vegetable1 cup
 Dal1 cup
 Curd/ Buttermilk1 cup/ 1 glass
 
SnacksRoasted makhana1 cup
 
Dinner Tomato Soup1 cup
 Brown Rice¾ cupEgg Vegetable Rice (Brown rice)
 Sambar1 cup
 Green Leafy Vegetable1 cup
 
Bedtime Milk (no sugar)1 cup

 

 

Day 2 of the 7 day Indian Diabetic Diet Plan:

Time MenuQuantityNon Vegetarian Options
Empty Stomach Green Cooler1 glass
 (Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
 Soaked Methi seeds2 tsp
BreakfastRagi / Rawa Dosa 2 no. with Sambar and green chutney2 medium sizeFluffy Veggie Egg Mushroom Omelette
 Tea (No sugar)1 cup
 
MidmorningFruit  ( check which fruit suits you)1 no.
 
LunchVeggie Salad1 cup
 Jowar / Bajra / multigrain  Roti1 no. (medium size)
 Leafy Vegetable1 cup
 Dal OR Chawli bean sabji1 cup Fish curry or chicken in vegetable gravy
 Curd/ Buttermilk
 
SnacksBoiled red channa  salad1 cup OR 2 Egg whites
 
Dinner Tomato Soup1 cup
 Daliya pulav with veggies¾ cupEgg Vegetable Rice (Brown rice)
 Sambar1 cup
 Green Leafy Vegetable1 cup
 
Bed time Turmeric Cinnamon Milk (no sugar)1 cup

 

 

Day 3 of the 7 day Indian Diabetic Diet Plan:

Time MenuQuantityNon Vegetarian Options
Empty Stomach Cinnamon powder with warm water½ teaspoon cinnamon + 1 glass warm water
 Soaked Methi seeds2 tsp
BreakfastBroken wheat upma / Quinoa1 cup
 (Capsicum, onion, tomato)
 Green Tea (No honey)1 cup
 
MidmorningFruit  ( check which fruit suits you)1 no.2 Egg Whites
 
LunchVeggie Salad (Recipes)1 cup
 Vegetable khichadi / vegetable pongal2 no.
 Dudhi Vegetable1 cup
kadhi100 gramsGrilled Fish / fish curry
 Buttermilk1 glass
 
SnacksPlain Khakra1 no.
 
Dinner Russian Salad (Recipe)1 cup
 Oats upama / Oats cooked in milk1 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 MenuQuantityNon Vegetarian Options
Empty Stomach Soaked Methi with warm water1 teaspoon methi seeds + 1 glass warm water
 Soaked Methi seeds2 tsp
BreakfastVegetable Sandwich (No Potato)2 slice (Multigrain Bread)Egg Sandwich
 Dudhi Tomato Juice1 Glass
 
MidmorningFruit  (No Banana/ chickoo/ sitaphal/ grapes)1 no.
 
LunchVegetable raita1 cupChicken Soup
 Chapati2 no.
 Bhindi  Vegetable1 cup
 Chole / Edamame  curry1 cup100 gms chicken in any form
 Buttermilk1 glass
 
SnacksGreen Tea1 cup
 Nuts (Almonds + Walnuts + Pumpkin Seeds15 – 20 grams
 
Dinner Green Salad1 cup
 Bajra Roti2 no. (Small size)
 Green Vegetable1 cup
 Curd1 cup100 gms of shrimps/fish
 
Bed time Milk (no sugar)1 cup

 

Day 5 of the 7 day Indian Diabetic Diet Plan:

Time MenuQuantityNon Vegetarian Options
Empty Stomach Green Cooler1 glass
 (Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
 Soaked Methi seeds2 tsp
BreakfastPoha (Brown Rice Poha)1 cup
 Tea (without sugar)1 cupEgg Nog
 
MidmorningFruit  (No Banana/ chickoo/ sitaphal/ grapes)1 no.
 
LunchExotic Salad (Bell peppers + zucchini + broccoli + lettuce)1 cup
 Chapati2 no.
 Palak Paneer1 cupFish in spinach gravy
 Mix dal1 cup
 Buttermilk1 glass
 
SnacksSmoothie1 glass
 Apple + Dudhi + Celery + Mint + Coriander + GingerNot more than 2 slices of apple
 
Dinner Tomato Soup1 cup
 Vegetable Paneer Pulao1 cupChicken rice
 Raita1 cup
 
Bedtime Masala Milk (no sugar)1 cup

 

 

Day 6 of the 7 day Indian Diabetic Diet Plan:

Time MenuQuantityNon Vegetarian Options
Empty Stomach Detox Juice1 glass
 (Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice)
 Soaked Methi seeds2 tsp
BreakfastIdli2 – 3 no. (small)Boiled eggs 2 no. + Lettuce Salad
 Sambar1 cup
 Green chutney2 tablespoons
 Lemon Juice (no sugar)1 glass
 
MidmorningFruit  (No Banana/ chickoo/ sitaphal/ grapes)1 no.
 
LunchSprout Salad1 cup (Sprouts 30 gms)Chicken Salad
 Chapati2 no.
 Green Leafy Vegetable1 cup
 Curd/ Buttermilk1 cup/ 1 glass
 
SnacksRoasted Makhana1 cup
 
Dinner Mung dal soup with palak 1 cupGrilled Fish Fingers
Grilled Exotic Vegetables2 cupmint 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 MenuQuantityNon Vegetarian Options
Empty Stomach Green Cooler1 glass
 (Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
 Soaked Methi seeds2 tsp
BreakfastQuinoa porridge / daliya / dhokla + chutney1 cup  / 2 piecesChicken vegetable sandwich – 1 no.
 Coffee (No sugar)1 cup
 
MidmorningFruit  (No Banana/ chickoo/ sitaphal/ grapes)1 no.
 
LunchVeggie Salad1 cupchicken salad 
 Jowar / bajra / multigrain Roti1 no. (medium size)
 Green Vegetable1 cup
 Masoor Dal1 cup
 Curd1 cup2 Egg whites
 
SnacksRoasted Bengal gram dal salad 1 cup
add tomato, onion, and cucumber
 
Dinner Mix vegetable Soup1 cup
 Moong Dal Chilla2 small  
Green Chutney2 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:

  • Indian Keto diet plan for diabetes. 
  • Intermittent fasting diet plan for diabetes. 

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.

 

About RD, Payal Banka (Registered Dietitian)

Payal is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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