7-Day Diabetic-Friendly Indian Meal Plan (Mixed Veg & Non-Veg)

Instructions

1. 1

   Day 1 — Breakfast: Vegetable upma (rava or semolina substituted with millets/oats if preferred) + 1 small bowl low-fat yogurt. Snack: 10–12 roasted almonds. Lunch: Brown rice (1/2 cup cooked) + moong dal tadka + mixed vegetable sabzi (cauliflower, carrots, beans) + cucumber salad. Dinner: Grilled lemon-pepper fish (100–120g) + 1 small whole wheat chapati + sautéed spinach. Tip: Cook rice and dal in advance for quicker meals.

2. 2

   Day 2 — Breakfast: Besan chilla (2 medium) with grated carrot and spinach + mint chutney (no sugar). Snack: 1 small fruit (apple or guava). Lunch: Millet khichdi (bajra/foxtail + moong) with lots of veggies + raita (cucumber). Dinner: Tandoori-style chicken (100–120g) with roasted bell peppers + salad. Tip: Marinate chicken with yogurt, turmeric, coriander, and lemon for gentle flavor.

3. 3

   Day 3 — Breakfast: Vegetable oats porridge (savory) with peas and tomato + 1 boiled egg. Snack: Roasted chana (handful). Lunch: Whole wheat roti (1–2) + palak paneer (light on oil) + mixed salad. Dinner: Fish curry (light coconut-milk-free or minimal) with 1 small bowl brown rice + steamed broccoli. Tip: Squeeze lemon on cooked greens to brighten flavors.

4. 4

   Day 4 — Breakfast: Poha with peanuts and lots of peas + 1 cup low-fat yogurt. Snack: 6–8 walnuts. Lunch: Grilled chicken salad (100–120g) with mixed greens, cucumber, tomato, and a lemon-mustard dressing + 1 small bajra roti. Dinner: Lauki (bottle gourd) curry + 1 small cup quinoa or 1 chapati. Tip: Use minimal oil; temper mustard and cumin for aroma.

5. 5

   Day 5 — Breakfast: Idli (2 medium) with sambhar (more lentils, less potato) + coconut chutney (small). Snack: 1 small orange or papaya. Lunch: Rajma (small portion, well-cooked) + 1 small bowl brown rice + cabbage stir-fry. Dinner: Egg bhurji (2 eggs) with mixed veggies + 1 multigrain toast. Tip: Stretch pulses with veggies to reduce glycemic load.

6. 6

   Day 6 — Breakfast: Dalia (broken wheat) upma with vegetables + 1 cup tea (no sugar). Snack: 1 small bowl sprouts (moong) salad with lemon and onion. Lunch: Fish tikka (100–120g) + mixed millet roti + sautéed beans. Dinner: Mixed vegetable curry (no cream) + 1 chapati. Tip: Pan-sear fish for a quick, flavorful protein.

7. 7

   Day 7 — Breakfast: Masala omelette (2 eggs) with chopped tomato, onion, spinach + 1 small whole wheat toast. Snack: 8–10 pistachios. Lunch: Chickpea salad (boiled chana, cucumber, tomato, onion, lemon, chaat masala light) + 1 small bowl curd. Dinner: Chicken and vegetable stew (lean chicken, carrots, beans, tomatoes) with 1 small millet or wheat chapati. Tip: Finish stews with fresh coriander and a squeeze of lemon.