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Diet PlanDiabetes & Great Hair

*please note – the timings mentioned are approximate and to give you a rough idea of the time interval between meals.

*you can use the same ingredients to make different variety of foods that you like.


  • Regular exercise is essential.
  • Fruits: 100-150 gms (approximately 2 fruits) of fruit can be had in a day. So, choose your mid meal options accordingly. Restrict fruits like banana, mangoes, chikoo to 2-3 times a week.
  • Rice: White can be had as a part of a complete meal (with vegetables & protein) in moderate quantities. Red rice or brown rice are good options for diabetics. Avoid rice/ rice items (like poha, idli, dosa, mumra) in more than one meal per day.
  • Do not mix 2 grains in one meal. Eg- have only rice or only roti, not both in the same meal. Definitely include millets 3 times a week in your diet.
  • High fatty foods like butter, cheese, mayonnaise, deep fried foods (samosa, vada, chips etc), sweets, desserts and other bakery items are to be strictly avoided.
  • Packaged/ processed/ refined/ excessively salty foods are to be avoided.
  • Use of ghee/ oil as a cooking medium should be restricted to 3-5 teaspoons per day per person.
  • Avoid red meat. Lean meat like chicken and fishes which have good fats can be consumed.
  • Consume high fibre, high protein foods and lots of vegetables and fruits.
  • Food rich in good fats (like avocado, seeds, nuts, coconut) should be consumed in moderation.


  • 1 glass lukewarm water (No honey/ jaggery. Lemon optional) AND 1 spoon methi/fenugreek seeds soaked overnight along with its water

FIRST MEAL/ 20 MINS AFTER WAKING UP/ 7:30 -8AM: Any one of these:

  • 4-5 overnight soaked & peeled almonds+ 2-3 halves walnut + 2 dates/ soaked figs
  • A fresh fruit- apple or banana preferably (banana is a good pre workout option)
  • Apple + 1 tea spoon unsweetened peanut butter + sprinkle of seeds (roasted flax, pumpkin & sunflower seed mix)

SECOND MEAL/ BREAKFAST/ 8-8:30AM: Any one of these:

  • Poha with lot of veggies & cooked moong sprouts  - 1 bowl
  • Upma with lot of veggies  - 1 bowl
  • Multigrain LOW FAT paneer & vegetable sandwich – 1 nos
  • Moong dal chillas with veggies in it & green chutney – 2 nos
  • Jowar Parathas stuffed with vegetables & LOW FAT paneer – 2 nos
  • 3 eggs whites + veggies (omelette/bhurji) with 1 multigrain toast
  • Oats/ Museli – overnight oats/ smoothie/ oats chia pudding/ masala oats with veggies
  • Protein patties (made with chole/rajma/soya chunks/tofu + lot of veggies) -2 nos + green chutney

THIRD MEAL/ MID MEAL/ 10-10:30 AM: Any one of these:

  • Fruit + green tea 1 cup
  • Fruit + seeds (roasted flax, pumpkin and sunflower seeds -1 spoon) + nuts (4 almonds, 3 halves walnut, 2 dates)
  • A glass of THIN buttermilk
  • A bowl of green salad
  • Coconut water

FOURTH MEAL/ LUNCH/ 12-1pm: Any one of these:

  • 2 Rotis (Jowar or Ragi OR Bajra OR Kuttu) + 1 bowl green subzi cooked + 1 bowl thin dal + 1 bowl salad
  • 1 small bowl rice + 1 bowl cooked green subzi + 1 bowl thin dal + 1 bowl salad
  • Quinoa (1 small bowl) + stir fry veggies + vegetable soup
  • Roti OR Rice + Egg/Chicken/Fish (steamed or boiled or grilled) + 1 bowl cooked green subzi + salad
  • Gluten free pasta OR Noodles with lots of veggies + vegetable soup + 1 bowl salad
  • Dal palak khichdi + kadhi

FIFTH MEAL/ MID MEAL/ 3-4pm: Any one of these:

  • Fruit + green tea
  • Green tea + 2 diet khakra

SIXTH MEAL/ MID MEAL/ 5:30-6:30pm: Any one of these:

  • Half cup roasted channa
  • Roasted mumra/ makhana chaat (with chopped tomato, cucumber, onion, coriander, lime, black salt) – 1 bowl
  • Flavoured yoghurt + 2 spoons museli
  • 2-3 egg whites + veggies
  • Sprout salad (boiled sprouts of choice with chopped raw veggies of choice & seasoning)
  • 2 pcs of sesame/ peanut/ rajgeera chikki

SEVENTH MEAL/ DINNER/ 8-8:30PM: 1 bowl vegetable soup daily +any one of these:

  • Rice (small bowl) OR Roti (jowar/ nachni/ bajra – 2nos) + 1 bowl cooked green subzi + 1 bowl thin dal + salad
  • Rice (small bowl) OR Roti (jowar/ nachni/ bajra – 2nos) + 1 bowl cooked green subzi + Egg/Chicken/Fish (boiled or grilled or steamed) + salad
  • Khichdi with veggies & kadhi
  • Stuffed vegetable & LOW FAT paneer parathas with curd or green chutney
  • Soya/ Tofu/Egg curry with Rice OR Roti + 1 bowl salad
  • Gluten free pasta OR noodles with lots of veggies & choice of sauce (peri peri/ pesto/ garlic sauce/ tomato basil sauce) + soup + salad
  • LOW FAT Paneer/ Tofu and vegetable rolls – 2 nos