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? A clean diet and physical activity are integral parts of a healthy lifestyle. There has to be a perfect balance between the foods you eat, the physical activity you do and the 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.
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.
The Macronutrient composition of the 7 day Indian Diabetic Diet Plan for type 2 Diabetes is as follows.
| Time | Menu | Quantity | Non-Vegetarian Options |
| Empty Stomach | Detox Juice | 1 glass | |
| (Palak, ginger, bottle gourd, 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 |
| 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 sabzi | 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 |
| 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) |
| 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 | |
| Bedtime | Milk (no sugar) | 1 cup |
| 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 |
| Time | Menu | Quantity | Non-Vegetarian Options |
| Empty Stomach | Detox Juice | 1 glass | |
| (Palak, ginger, bottle gourd, 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 |
| 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:
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.
This post was Last Updated on October 16, 2020
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I am pre diabetic I want my personal diet plan
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I want a proper veg diet for type 2 diabetes
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I take januvia 50mg in the morning and Jupiros 10 and metformin 500mg in the night . If i follow this diet should i continue with these medications or do i need to stop any of these ? My current hba1c is 6.7 and triglycerides are 333 and total cholestrol 218 .
please continue your medications . add garlic to all your foods and use roasted flax seeds 2 times a day.
Hi Payal
I saw your whole YouTube video regarding diabetes type 2 diet. Thanks a lot for the info. Just a question to ask. My husband currently diagnosed type 2 diabetic. We are staying in Sydney. Here a lot of different vegetable and seeds and fruits are also available. I am not sure which one I can use as replacement of normal fruits. Can you provide me your email id so that i can directly be in contact wit you
Regards
Megha
Hi Megha ,
Thank for reading at dietburrp. You can email us at care@dietburrp.com
Hello,
I have seen video in YouTube. Recently my husband diagnosed with Type2 diabetes, he is 52 yrs and we reduced his HbA1c 11.42 to 8.1.
We did through diet only. He is not taking any medicine. Now some time he feels weakness or some sort of disiness. We r pure vegetation and not eating egg also.
Pls suggest us is we r going to right way? Morning he feels very hungry...
Thanks
Hi juli ,
if the HV a1c is down that means the diet is working .. however , if he is feeling dizzi often , may be he needs to check with the doctor .. see I understand you don't want to get in to medicines , but this dizziness is an indication that his sugars are either too high at that time or too low ... hence monitoring fasting and pp sugars frequently / daily basis based on symptoms is very important to avoid mishaps... do you have a glucometer at home ? keep a check on his sugars ?
Madam,
Please suggest 7 days diet plan while intermittent fasting for diabetics.
https://www.dietburrp.com/indian-diet-plan-for-intermittent-fasting-and-diabetes-type-2-16-8-benefits-and-risk/
Hello madam,
I have been looking for dietitian and I love you video. I am diabetic and suffering psoriasis and am going through weight loss. I am 40 years old, 5.7 ft and 65 kg. Could you suggest a diet plan for 7 days for me? I am willing to take online consultation on diet.
Hi Rajiv ,
check this page - https://www.dietburrp.com/diet-services/
Taking Metformin tablets 800g works with diet plan , am vegetarian no eggs. Does onion n garlic works, can a diabetic person do fasting,
yes . and yes
Are there any alternatives to the detox juice and green cooler? Thank you.
You can skip than mary , and have warm water with lemon / fenugreek seeds / basil seeds.
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