A doctor-designed meal plan to help manage blood sugar through balanced nutrition. Recommended by Dr. Pavithra Thamizharasan.
Get Your Free Plan ↓Created by Dr. Pavithra with 10+ years of diabetes care experience and evidence-based nutrition principles.
All meals are selected based on low GI foods that release glucose slowly, keeping your blood sugar stable.
Designed with commonly available Indian foods and local ingredients that are easy to prepare and enjoy daily.
🌅 Breakfast (8 AM)
Oats porridge with skimmed milk, almonds & a small banana. Black coffee/green tea.
☀️ Lunch (1 PM)
2 small rotis (wheat) + moong dal sabzi + cucumber raita + small bowl of brown rice.
🌙 Dinner (7:30 PM)
Vegetable khichdi (rice + moong dal) with a side of sautéed greens & low-fat curd.
🌅 Breakfast (8 AM)
Besan chilla (2 pieces) with mint chutney. A glass of buttermilk.
☀️ Lunch (1 PM)
Fish curry (grilled/steamed preferred) + brown rice + salad (cucumber, tomato, onion).
🌙 Dinner (7:30 PM)
2 ragi rotis + palak paneer (low oil) + small cup of curd.
🌅 Breakfast (8 AM)
2 scrambled eggs / egg whites + 1 slice whole wheat toast + tomato juice.
☀️ Lunch (1 PM)
Rajma curry + 2 rotis + green salad + glass of water/buttermilk.
🌙 Dinner (7:30 PM)
Vegetable soup (thick) + 2 small rotis or a bowl of oats upma.
🌅 Breakfast (8 AM)
Idli (2) + sambar (vegetable) + coconut chutney (small). Unsweetened tea.
☀️ Lunch (1 PM)
Chicken/paneer stir-fry with mixed vegetables + 1 cup cooked brown rice.
🌙 Dinner (7:30 PM)
Mixed lentil soup (toor + moong) + 2 rotis + sautéed bitter gourd (karela).
🌅 Breakfast (8 AM)
Poha (flattened rice) with peas, peanuts & lemon. Small guava or papaya.
☀️ Lunch (1 PM)
Chole (chickpea curry) + 2 small rotis + cucumber & tomato salad.
🌙 Dinner (7:30 PM)
Grilled fish (pomfret/tuna) with steamed vegetables & a glass of buttermilk.
🌅 Breakfast (8 AM)
Upma (sooji/rawa — small portion) + coconut chutney + a boiled egg.
☀️ Lunch (1 PM)
Mixed vegetable curry + 2 jowar/bajra rotis + curd + salad.
🌙 Dinner (7:30 PM)
Moong dal soup + 1 roti + stir-fried broccoli & carrots.
🌅 Breakfast (8 AM)
Whole wheat dosa (2) + sambar + small cup of low-fat curd. Green tea.
☀️ Lunch (1 PM)
Chicken/paneer biryani (brown rice, low oil) + raita + green salad.
🌙 Dinner (7:30 PM)
Light vegetable pulao + dal tadka + small cup of curd. Warm water at bedtime.
10–12 unsalted almonds or walnuts
1 small apple or guava
A glass of buttermilk (no sugar)
Carrot/cucumber sticks with hummus
Share your details and Dr. Pavithra's team will prepare a plan tailored just for you.
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Dr. Pavithra's team will prepare your personalised diet plan and contact you shortly.
Meet Dr. Pavithra for a full nutrition assessment and diabetes management plan