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.
Indias top Diabetes nutritionists
are here to help
Along with the diet plan mentioned below, please also keep the following aspects in mind:
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.
India's top Diabetes nutritionists are here to help
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