7 Days Diet Plan for People With Type 2 Diabetes

If you’ve been diagnosed with type 2 diabetes, chances are either research or a physician has told you to improve your diet. But if you try to find the perfect diet plan, chances are you will get a lot of conflicting information.

So, we wanted to make sure that you can get a strong start with a diet plan designed by nutritionists who design a diet plan for an award-winning diabetes management program, trusted by over 20000+ Indians. 

American diabetes association, recommends that diabetes management requires lifestyle modification at the center of which is the principle of – how to control diabetes by diet. While only diet modification is not enough it is a good place to start. Below we have for you a 7-day diet chart for diabetes. 

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Along with the diet plan mentioned below, please also keep the following aspects in mind: 

1. Portion control is very important 
2. Moderation over restriction 
3. Practicing mindful eating helps in the points mentioned above

Ideally, the perfect diet chart for diabetes management is one that is designed based on your personalized glycemic index. We have created a common one that can be easily followed. Please modify them based on your diet preferences or allergies. 

Day 1

Early morning 6 am- 1 glass of jeera water 

Breakfast 8 am – 1 medium bowl sprouts poha + 1 cup tea without sugar 

Mid-morning 11 am – 3 almonds + 2 walnuts

Lunch 2 pm – 1 medium bowl salad + 2 roti without oil + 1 medium bowl bhindi sabji + 1 medium bowl curd without sugar

Evening 5 pm – 1 apple + 1 tbsp mixed seeds

Dinner 8 pm- 1 medium bowl salad + 1 medium bowl sprouts khichdi + 1 glass buttermilk

Day 2

Early morning 6 am- 1 glass of ajwain water 

Breakfast 8 am – 1 medium vegetable upma  2 egg whites / 1 medium bowl curd + 1 cup tea without sugar 

Mid-morning 11 am – 3 almonds + 2 walnuts

Lunch 2 pm – 1 medium bowl salad + 2 roti without oil + 1 medium bowl karela sabji + 1 medium bowl toor dal 

Evening 5 pm – 1 orange + 1 tbsp mixed seeds

Dinner 8 pm- 1 medium bowl vegetable raita + 1 medium bowl vegetable paneer/chicken pulao 

Day 3

Early morning 6 am- 1 glass of methi water

Breakfast 8 am – 1 medium bowl oats porridge in skim milk + 1 cup tea without sugar 

Mid-morning 11 am – 3 almonds + 2 walnuts

Lunch 2 pm – 1 medium bowl salad + 1.5 medium jowar bhakri  + 1 medium chicken gravy / paneer gravy

Evening 5 pm – 1 pear  + 1 tbsp mixed seeds

Dinner 8 pm- 1 medium bowl salad + 2 roti without oil + 1 medium bowl toru sabji + 1 medium bowl dal

Day 4

Early morning 6 am- 1 glass of sabja water 

Breakfast 8 am – 1 medium Dalia upma + 1 boiled egg + 1 cup tea without sugar 

Mid-morning 11 am – 3 almonds + 2 walnuts

Lunch 2 pm – 1 medium bowl salad + 1 medium bowl brown rice + 1 medium bowl rajma curry

Evening 5 pm – 1 small bowl papaya + 1 tbsp mixed seeds

Dinner 8 pm- 1 medium bowl salad + 2 small mixed vegetable paratha with less oil + 1 medium bowl curd without sugar

Day 5

Early morning 6 am- 1 glass of lemon water 

Breakfast 8 am – 1 medium paneer paratha + 1 medium bowl curd + 1 cup tea without sugar 

Mid-morning 11 am – 3 almonds + 2 walnuts

Lunch 2 pm – 1 medium bowl salad + 2 bajra phulka without oil + 1 medium bowl palak sabji + 1 medium bowl masoor dal 

Evening 5 pm – 1 pomegrenate + 1 tbsp mixed seeds

Dinner 8 pm- 1 medium bowl salad + 2 roti without oil + 1 medium bowl fish curry / soybean curry

Day 6

Early morning 6 am- 1 glass of coriander water 

Breakfast 8 am – 2 Idlis + 1 medium bowl vegetable sambhar + 1 cup tea without sugar 

Mid-morning 11 am – 3 almonds + 2 walnuts

Lunch 2 pm – 1 medium bowl salad + 1 medium bowl dalia dal khichdi + 1 medium bowl curd without sugar

Evening 5 pm – 1 guava + 1 tbsp mixed seeds

Dinner 8 pm- 1 medium bowl salad + 1 medium bowl brown rice + 1 medium bowl masoor dal + 1 medium bowl mixed vegetable sabji

Day 7

Early morning 6 am- 1 glass of cinnamon water 

Breakfast 8 am – 2 vegetable besan cheela + 2 tbsp mint chutney + 1 cup tea without sugar 

Mid-morning 11 am – 3 almonds + 2 walnuts

Lunch 2 pm – 1 medium bowl salad + 2 roti without oil + 1 medium bowl beans sabji + 1 boiled egg

Evening 5 pm – 1 small bowl of pineapple chunks  + 1 tbsp mixed seeds

Dinner 8 pm- 1 medium bowl salad + 2 rotis without oil + 1 medium bowl egg bhurji / paneer bhurji

Hope this will help you kickstart your diabetes management journey. Choosing the right portion and combination of food will help control your blood sugar levels and also help you manage your weight.

If this was helpful and you want to keep getting personalized insights like this from expert nutritionists along with guidance on exercises, stress, sleep & pain management then consider joining Fitterfly’s clinically validated diabetes management & reversal programs – Diabefly, Diabefly Pro, and SMBG.

As a part of this through personalized video coaching & monitoring coupled with an in-depth assessment, experts will help you understand how diet and other factors affect diabetes.