Diabetes diet chart, Indian vegetarian: a sample day
The 1,500 calorie vegetarian sample day, meal by meal.
- 6:30 amEarly morning1 glass soaked methi seeds water, 10 soaked almonds85 kcal
- 8:30 amBreakfast1 besan chilla with paneer, 1½ katoris curd279 kcal
- 11:00 amMid-morning1½ oranges73 kcal
- 1:30 pmLunch2 jowar rotis, 1½ katoris moong dal, ½ katori cabbage and peas sabzi, 1 katori cucumber raita523 kcal
- 5:00 pmEvening1 katori moong sprouts chaat, 1 cup green tea, no sugar101 kcal
- 8:00 pmDinner1½ katoris masoor dal, ½ katori mixed vegetable sabzi, 2 rotis441 kcal
Day total: 1,502 kcal, 71 g protein.
Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN) and USDA FoodData Central (curd).
Who comes to me with this
People come to me with type 1 diabetes, type 2 diabetes, prediabetes, insulin resistance or a worrying HbA1c, often after being given a generic diet chart. With type 1, that includes parents planning a child's meals around insulin. Many have stopped enjoying food because they're never sure what's allowed.
What I do differently
I look at your reports and your routine, then build meals that keep your blood sugar steadier:
- the right portion of carbohydrate
- more fibre and protein alongside it
- timings that fit your day
Roti and rice don't disappear. We work out how much, with what, and when.
The plan always works alongside your doctor's treatment, never instead of it.
One of my clients went from 81.7 kg to 73.8 kg. In his words: "My insulin resistance, energy levels, and glycemic control have improved along the way."
The first call is free
Tell me what's going on and I'll tell you honestly whether I can help.
From my clients
On WhatsApp"…after this 4 days of diet plan… seriously feeling energetic full day!"
Khushal
Everyone's body responds differently. These are my clients' own words and results, not a promise. All client stories
What it costs
Plans start from ₹3,500 a month.
Every plan includes:
- your personal diet plan
- one-on-one time with me
- weekly check-ins
- daily monitoring
- changes to the plan whenever you need them
Longer plans, and plans for clients outside India, we work out together on your free call.
Book a free diabetes consultation call See what's includedRead before your call
Foods that rate well for Diabetes (how I rate foods)
- Sample diet charts: Diabetes sample diet plans, one sample day each for vegetarian, non-veg, eggetarian and Jain, at 1,200, 1,500 and 1,800 calories.
- Every food, rated: Foods to eat and avoid.
Read next: Prediabetes diet: what to change first.
Talk to me about it
The first call is free. Bring your reports if you have them.
Questions go to WhatsApp. Prefer to call? +91 88826 96344