Simple 7 days Diet Plan for Diabetics

Simple 7 days Diet Plan for Diabetics:

Today you have a fun quote for you “Ants always eat sweet food ... but none of them haven't diabetes?” by an unknown writer.

India is the diabetes capital of the world. The increase in the number of cases is mainly due to genes and environmental and lifestyle changes, like urbanization, a poor diet, and lifestyle.

Certain foods help lower blood sugar levels, and this helps them play a major role in controlling diabetes. It is also extremely beneficial to consume foods that play a role in preventing diabetes complications like heart and kidney diseases.

Here I have come with simple and easy following 7 day diabetic diet food plan. This can play a major role in bringing the disorder under control in your life.

Monday:

TIMINGS	FOODS TO EAT
Early Morning (6.30 AM)	Fenugreek water 5 pieces of soaked almonds
Breakfast (8.30 AM)	2-3 idlis with sambar and any chutney
Pre-Lunch Snacks (11.00 AM)	Unstrained vegetable juice/ Bitter gourd juice
Lunch (1.30 PM)	1-2 cups of brown rice with vegetable curry ½ cup of low fat yogurt
Post- Lunch (4.30 PM)	Green tea with lime
Evening Snacks (6.30 PM)	Filter coffee in low fat milk and no sugar
Dinner (8.30 PM)	2-3 chapattis with low fat yogurt
Before Bed (10.00 PM)	1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder

 

Tuesday:

TIMINGS	FOODS TO EAT
Early Morning (6.30 AM)	Fenugreek water 5 pieces of soaked almonds
Breakfast (8.30 AM)	2 dosas with mint chutney
Pre-Lunch Snacks (11.00 AM)	1 cup of sprout
Lunch (1.30 PM)	1-2 cups of brown rice with spinach chutney or curry ½ cup of low fat yogurt
Post- Lunch (4.30 PM)	Green tea with lime
Evening Snacks (6.30 PM)	Tea in low fat milk and no sugar
Dinner (8.30 PM)	2-3 chapattis with any vegetable curry
Before Bed (10.00 PM)	1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder

 

Wednesday:

TIMINGS	FOODS TO EAT
Early Morning (6.30 AM)	Fenugreek water 5 pieces of soaked almonds
Breakfast (8.30 AM)	Unstrained vegetable juice + 1 full cup of boiled vegetables ½ cup chicken stew+ 1 full cup of boiled vegetables
Pre-Lunch Snacks (11.00 AM)	1 cup cucumber, tomato, and carrot salad. Add lime with coriander and mint leaves.
Lunch (1.30 PM)	1-2 cups of brown rice with rajma curry Or 1-2 cups of brown rice with chicken curry ½ cup of low fat yogurt
Post- Lunch (4.30 PM)	Green tea with lime
Evening Snacks (6.30 PM)	Black coffee and ¼ cup homemade snacks
Dinner (8.30 PM)	2-3 chapattis with low fat yogurt
Before Bed (10.00 PM)	1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder

 

Thursday:

TIMINGS	FOODS TO EAT
Early Morning (6.30 AM)	Fenugreek water 5 pieces of soaked almonds
Breakfast (8.30 AM)	1 small cup of vegetable upma with chutney + 1 cup green tea or 1 slice of toasted wheat bread and 2 boiled egg whites or 1 one whole boiled egg
Pre-Lunch Snacks (11.00 AM)	Any low glycemic fruit
Lunch (1.30 PM)	1-2 cups of jeera rice ½ cup of low fat yogurt
Post- Lunch (4.30 PM)	Green tea with lime
Evening Snacks (6.30 PM)	Masala puffed rice
Dinner (8.30 PM)	2 – 3 chapatis with any vegetable curry
Before Bed (10.00 PM)	1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder

 

Friday:

TIMINGS	FOODS TO EAT
Early Morning (6.30 AM)	Fenugreek water 5 pieces of soaked almonds
Breakfast (8.30 AM)	2-3 idlis with sambar and any chutney
Pre-Lunch Snacks (11.00 AM)	A glass of ragi malt with thin buttermilk
Lunch (1.30 PM)	vegetable salad with low-fat paneer /chicken ½ cup of low fat yogurt
Post- Lunch (4.30 PM)	Green tea with lime
Evening Snacks (6.30 PM)	1 small cup of bhel puri or baked snacks.
Dinner (8.30 PM)	2-3 chapattis with low fat yogurt
Before Bed (10.00 PM)	1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder

 

Saturday:

TIMINGS	FOODS TO EAT
Early Morning (6.30 AM)	Fenugreek water 5 pieces of soaked almonds
Breakfast (8.30 AM)	1 cup of vegetable wheat bran kichidi
Pre-Lunch Snacks (11.00 AM)	Tender coconut water
Lunch (1.30 PM)	1-2 cups of brown rice with sambar with lots of vegetables ½ cup of low fat yogurt
Post- Lunch (4.30 PM)	Green tea with lime
Evening Snacks (6.30 PM)	Filter coffee in low fat milk and no sugar
Dinner (8.30 PM)	2 – 3 chapattis with any vegetable curry
Before Bed (10.00 PM)	1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder

 

Sunday:

TIMINGS	FOODS TO EAT
Early Morning (6.30 AM)	Fenugreek water 5 pieces of soaked almonds
Breakfast (8.30 AM)	½ of low-fat milk +2 slices of roasted wheat bread or ½ cup of chicken stew +2 slices of roasted wheat bread
Pre-Lunch Snacks (11.00 AM)	Unstrained vegetable juice/ Bitter gourd juice
Lunch (1.30 PM)	1-2 cups of brown rice with rajma curry Or 1-2 cups of brown rice with chicken/fish curry ½ cup of low fat yogurt
Post- Lunch (4.30 PM)	Green tea with lime
Evening Snacks (6.30 PM)	Puffed rice with salt and pepper
Dinner (8.30 PM)	2-3 chapattis with low fat yogurt
Before Bed (10.00 PM)	1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder

 

Some important notes that you need to know before following this plan are as follows,

·         Soak the fenugreek seeds overnight in water and you can drink the extracted water or can make a fenugreek powder and mix it with warm water.

·         Soak the almonds overnight in water and peel the skin.

·         Always use low fat dairy products such as non fat milk, yogurt, thin buttermilk which helps to maintain low glucose level in your blood.

·         For preparation of Guava leaf stew, you need to put the guava leaves in hot boiling water. Rest it for 10  minutes, then strain the stew. These leaves contain many beneficial substances, including powerful antioxidants like vitamin C and flavonoids such as quercetin.

·         Avoid fruit juices rather you can have whole fruit. For the common low glycemic fruits and vegetables, kindly refer my previous blog link below,

       https://nupath2health.blogspot.com/2020/07/indian-diet-plan-for-type2-diabetes.html

       Also check Diabetes Mellitus and its types in the below, 

     https://nupath2health.blogspot.com/2020/07/diabetes-mellitus-and-its-types-in-this.html