Diet: Vegetarian Non-vegetarian Eggetarian Jain
Not sure which level? Start at 1,500, or work yours out: daily calories or calories for weight loss.
The day, meal by meal
Day total: 1,804 kcal
Early morning 6:30 am, 85 kcal
- 1 glass soaked methi seeds water12 kcal
- 10 soaked almonds73 kcal
Breakfast 8:30 am, 348 kcal
- 2 moong dal chillas256 kcal
- 1½ katoris curd92 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ oranges73 kcal
Lunch 1:30 pm, 650 kcal
- 2 jowar rotis200 kcal
- egg curry with 3 eggs327 kcal
- 1 katori mixed vegetable sabzi86 kcal
- 1 plate salad (cucumber, tomato, onion)37 kcal
Evening 5:00 pm, 101 kcal
- 1 katori moong sprouts chaat101 kcal
- 1 cup green tea, no sugar0 kcal
Dinner 8:00 pm, 547 kcal
- 2 katoris masoor dal274 kcal
- 1 katori bhindi sabzi81 kcal
- 2 rotis192 kcal
Early morning 6:30 am, 85 kcal
- 1 glass soaked methi seeds water12 kcal
- 10 soaked almonds73 kcal
Breakfast 8:30 am, 348 kcal
- 2 moong dal chillas256 kcal
- 1½ katoris curd92 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ oranges73 kcal
Lunch 1:30 pm, 650 kcal
- 2 jowar rotis200 kcal
- egg curry with 3 eggs327 kcal
- 1 katori mixed vegetable sabzi86 kcal
- 1 plate salad (cucumber, tomato, onion)37 kcal
Evening 5:00 pm, 101 kcal
- 1 katori moong sprouts chaat101 kcal
- 1 cup green tea, no sugar0 kcal
Dinner 8:00 pm, 547 kcal
- 2 katoris masoor dal274 kcal
- 1 katori bhindi sabzi81 kcal
- 2 rotis192 kcal
Day total: 1,804 kcal
Every sample day has at least 55 g of protein.
ICMR-NIN's 2020 allowance is 0.83 g per kg a day, about 54 g for its 65 kg reference man and 46 g for its 55 kg reference woman. The protein calculator gives your own number.
How the numbers were worked out
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd, which uses USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) because the Indian tables don't list it. Fibre is IFCT's total dietary fibre, which counts more of a food's fibre than the crude fibre in older Indian tables, so a day reads higher than you may expect. Cooked portions assume home cooking with the oil listed in each dish. Katori means a standard 150 ml bowl.
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Why the day looks like this
This day is built around smaller, evenly spaced portions of carbohydrate, with protein and fibre at every main meal.
It keeps everyday Indian food at the centre, so there's nothing on it you'd struggle to cook or find.
- about 89 g
- protein in the day
- about 56 g
- fibre in the day
If you need more or fewer calories, the portions change, not the foods: switch the calories above to see how.
The foods in it
Words to know
This is a sample, not your plan
A sample day shows what eating for diabetes can look like. It can't know your reports, your medicines, your routine or what you can't stand eating.
Your own plan starts from all of those, and it changes every week as Puja sees how your body responds.
Medicines, pregnancy and breastfeeding
If you take medicine for diabetes or thyroid, or you're pregnant or breastfeeding, don't switch to a sample plan on your own. Talk to your doctor, or to Puja on a free call.
On insulin or sugar tablets
If you take insulin or tablets that lower sugar, eating less or changing meal times can bring on low sugar: shakiness, sweating, confusion. Don't change calories or skip meals without your doctor.
Read more about how Puja works with diabetes.
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