Monday

Breakfast: A bowl of oatmeal along with dry nuts like almonds or walnuts. It is better to
use low-fat milk. Oat is rich in fibre and helps to curb diabetes.
Lunch: 1 roti or a cup of brown rice. Add a bowl of chicken or paneer and one bowl of
curd.
Snack: One apple or a mixed fruit bowl of berries and cherries.
Dinner: 1-2 roti along with a bowl of lentil or daal, a bowl of sauteed vegetables like
cauliflowers, mushroom, broccoli, etc.

Tuesday
Breakfast: Scrambled eggs or 2 egg whites with brown or whole wheat bread. Add fruit
like orange or guava to your meal.
Lunch: one cup of brown rice or 1 chapati along with fried fish or fried vegetables and
curd.
Snack: One bowl of sprouts or some boiled corn.
Dinner: 1 bowl of dal with 1-2 chapatis. Add a bowl of vegetable salad

Wednesday
Breakfast: A bowl of poha or one Besan ka cheela or sooji cheela. One omelette and
bread toasts are also an option. Add one orange.
Lunch: A cup of brown rice with chicken or paneer and a bowl of curd.
Snack: Have some dates or roasted nuts or makhanas.
Dinner: Whole grain pasta for dinner tossed with some green vegetables.

Thursday
Breakfast: Vegetable stuffed paratha with a fruit orange or guava.
Lunch: Rice with spinach or egg curry
Snack: Vegetable soup or chicken-coriander soup
Dinner: A bowl of quinoa and a bowl of dal

Friday
Breakfast: Egg poach with a brown bread sandwich and an apple
Lunch: Rice or 1 chapati with chicken stew and curd
Snack: Roasted makhana or soup
Dinner: 1 chapati with boiled vegetables or suated mushroom

Saturday
Breakfast: Upma, poha or idli with fruit or fresh orange juice
Lunch: Rice or chapati with fried fish or egg curry along with vegetable salad
Snack: High protein paneer cutlets or masala chaat with corn and chana
Dinner: Paratha and chana masala

Sunday
Breakfast: Plain dosa or moong cheela or Dalia with fresh fruit juice
Lunch: Rice or chapati with dal makhani and a bowl of salad
Snack: Karela or banana chips
Dinner: Vegetable pulao or egg pulao