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
Dinner is at 6:30 pm because many Jain families finish eating before sunset (chauvihar).
- From October to February the sun sets before 6:30 pm in Delhi, Kolkata and Chennai, so in those months move the evening snack and dinner earlier.
- If your family eats after dark, the same plates work at your usual times.
Day total: 1,499 kcal
Early morning 6:30 am, 85 kcal
- 1 glass soaked methi seeds water12 kcal
- 10 soaked almonds73 kcal
Breakfast 8:30 am, 284 kcal
- 1½ bowls ragi porridge with milk284 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ oranges73 kcal
Lunch 1:30 pm, 576 kcal
- 2 jowar rotis200 kcal
- 1½ plates paneer tikka (Jain)306 kcal
- ½ katori cabbage and peas sabzi39 kcal
- 1 plate salad (cucumber and tomato)31 kcal
Evening 4:30 pm, 92 kcal
- 1 glass chaas (buttermilk)49 kcal
- ½ small katori roasted chana43 kcal
Dinner 6:30 pm, 389 kcal
- 1 katori moong dal (Jain, with hing)135 kcal
- 1 katori lauki sabzi62 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, 284 kcal
- 1½ bowls ragi porridge with milk284 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ oranges73 kcal
Lunch 1:30 pm, 576 kcal
- 2 jowar rotis200 kcal
- 1½ plates paneer tikka (Jain)306 kcal
- ½ katori cabbage and peas sabzi39 kcal
- 1 plate salad (cucumber and tomato)31 kcal
Evening 4:30 pm, 92 kcal
- 1 glass chaas (buttermilk)49 kcal
- ½ small katori roasted chana43 kcal
Dinner 6:30 pm, 389 kcal
- 1 katori moong dal (Jain, with hing)135 kcal
- 1 katori lauki sabzi62 kcal
- 2 rotis192 kcal
Day total: 1,499 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 63 g
- protein in the day
- about 42 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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