Diet for Diabetes & Great Hair

ON WAKING UP 

  • 1 glass warm water with lemon 
  • with 8-10 overnight soaked Fenugreek seeds 

FIRST MEAL - BREAKFAST 

  •  1-3 Egg white vegetable omelette Recipe here
  • 1-3 egg white vegetable bhurji with 2 slices of multigrain bread. Recipe here
  • 2-3 medium sized vegetable patties (boiled potato + cilantro + green peas + corn + green beans + 1 slice of multigrain bread). Recipe here
  • 2 medium sized protein patties (mixed sprouts boiled and churned + soya chunks / lobia beans). Recipe here
  • 2 moong dal paneer vegetable chilla (140gms of grated paneer) /2 plain moong dal chilla). Recipe here 
  • 2 besan vegetable paneer chilla (140gms of grated paneer)/2 plain besan chilla). Recipe here
  • A bowl of mix sprouts chaat with ginger, blanched spinach and oats 
  • 2 medium ragi dosa with coconut chutney. Recipe here
  • 2 mix daal dosa (50% chana dal + toor dal+ mung dal + urad dal + masoor dal - all 10% soak for 8 hours and then ground) + coconut chutney. Recipe here
  • A cup of vegetable poha with peanuts and pomegranate seeds. Recipe here 

Normal Poha might not be a good choice for diabetic patients because it is made from rice which has high glycemic index but brown rice poha can work that too a small portion size).

SECOND MEAL - MID MORNING MEAL 

  • 6 overnight soaked Almonds 
  • 1 tablespoon of roasted flax seeds + black sesame seeds + ajwain seeds 
  • 1 tablespoon of mixed seeds (sunflower seeds + pumpkin seeds + chia seeds
  • 1 glass of coconut water 
  • A small bowl of roasted chana 
  • A glass of buttermilk (3 tbsp of curd + 1 cup water + spices and pinch of rock salt churn all well)

Other options can be a mix of whole fruits salad which is a good source of fiber and slows the digestion process thereby blood sugar levels stays normal.

THIRD MEAL - LUNCH 

  • 2 multigrain roti + 1-2 bowl of stir fried vegetables (cauliflower + carrot + French beans + flat beans + capsicum + tomatoes
  • A bowl of daal + A bowl of sabji + 1 glass of buttermilk 
  • A bowl of chana palak dal with 1tsp ginger and garlic + tomatoes. Recipe here
  • A bowl of dudhi chana palak dal 
  • 1/2 cup quinoa with stir fried veggies. Recipe here
  • 1 Jowar pocket with 1 protein patties and veggies with hummus. Recipe here 
  • A cup of buckwheat porridge with mung dal and palak-broccoli + garlic and other veggies. Recipe here 

FOURTH MEAL - EVENING SNACK 

  • 1 fruit (pomegranate/elaichi banana /jamun
  • 2 khakhra 
  • A cup of ghee roasted Makhanas
  • 2 Egg whites
  • 2 Wanuts + 2 Figs + 4 Cashews 
  • 5-6 of carrot fingers with hummus
  • Moong sprouts chaat
  • semolina halva

FIFTH MEAL - DINNER 

  • A large bowl of mixed vegetable soup. Recipe here
  • A large bowl of lentil soup 
  • A cup of oats porridge with stir fried veggies. Recipe here 
  • A medium bowl of saute tofu with asparagus and broccoli. 
  • A cup of vegetable bajra khichdi Recipe here
  • 1 oats vegetable besan chilla with veg soup. Recipe here 
  • A cup of chicken soup with stir fried veggies. Recipe here
  • 1/2 cup of steamed brown rice + small - medium sized grilled / steamed fish with a cup of dal 
  • 2 medium sized of vegetable quinoa patties. Recipe here

Other options can be broccoli sabzi, mix vegetable sabzi, ragi chapati, multigrain chapati, baked buckwheat puri, singhara flour methi stuffed paratha