Reverse Diabetics Diet Plan

Day 1

MEALS WHAT TO EAT

1 Vegetable stuffed chapatti/ 2 Wheat toast with
Breakfast
Grilled vegetables
 (8:30 a.m.)
Mid Morning Boiled Corn ½ Cup
(10:00 a.m.)
Lunch ½ Cup rice, Broccoli soup
(12:30-1:00 p.m.)
½ Cup of Baked Potato, 1 Cup Skim Milk
Dinner (7:00 p.m.)

Bed Time 1 banana

9 to 9.30 p.m
Day 2
MEALS WHAT TO EAT
 Breakfast 1 cup oatmeal, 1 tbsp Sliced almonds, 1 tbsp
ground flaxseed
(8:30 a.m.)
Mid Morning 1 glass buttermilk, Apple -1
(10:00 a.m.)
Lunch 1 cup brown rice and Vegetables Salad and
(12:30-1:00 p.m.) Curd
Dinner Vegetable clear soup or chicken and vegetable
clear soup +2 chapatis or
(7:00 p.m.) Mixed vegetable curry + 2 chapatis + curd
Bed Time 1 cup warm low-fat milk with a pinch of raw
9 to 9.30 p.m ground turmeric or cinnamon powder

Day 3

MEALS WHAT TO EAT

2-3 idlies with chutney and drumstick sambar (use
Breakfast
less salt)
 (8:30 a.m.)
Mid Morning
(10:00 a.m.) Sprouts Salad – 1
Lunch Cucumber and tomato salad + ½ cup brown
rice + 1 cup vegetable curry + ½ cup fish or
(12:30-1:00 p.m.) chicken curry with less spice + 1 glass mint jeera
buttermilk
Mushroom gravy + 2 slice of Whole grains
Dinner (7:00 p.m.)

Bed Time Boiled Chinnamon water 1 milk cup

9 to 9.30 p.m
Day 3

MEALS WHAT TO EAT

2 dosas with chutney and vegetable sambar (use
Breakfast
less salt)
 (8:30 a.m.)
Mid Morning 10-12 Cashews
(10:00 a.m.)
Lunch Carrot rice + one boil egg without yolk
(12:30-1:00 p.m.)
Green Smoothie (1/2 banana, ½ Avocado, 1 cup
Dinner (7:00 p.m.) spinach and 4-5 drops lemon)
Bed Time 1 cup of Milk (Low fat or Non-Fat)
9 to 9.30 p.m
Day 4
MEALS WHAT TO EAT
 Breakfast 1 small cup of vegetable upma with chutney

(8:30 a.m.)
Mid Morning Olives or Cucumber
(10:00 a.m.)
Lunch Vegan Potato Salad with turmeric and green
(12:30-1:00 p.m.) peas
¾ Cup of Vegetable Pilau + ½ cup Poriyal
Dinner eggplant or bitter gourd
(7:00 p.m.)
Bed Time ¾ Cup of Yogurt + 1 apple
9 to 9.30 p.m

Day 5

MEALS WHAT TO EAT

2 small whole wheat Dosa + ¼ Coriander mint
Breakfast
Chutney
 (8:30 a.m.)
Mid Morning ½ Cup of Papaya
(10:00 a.m.)
Lunch ½ Cup of mungdal, ½ cup rasam+ ½ cup of rice
(12:30-1:00 p.m.) + ¾ cup of Yogurt
1 bowl of vegetables oats with Soup
Dinner (7:00 p.m.)

Bed Time ½ Cup berries

9 to 9.30 p.m

Day 6
MEALS WHAT TO EAT
  Breakfast Savory Oatmeal

(8:30 a.m.)
Mid Morning Broccoli Soup
(10:00 a.m.)
Lunch Bitter Melon Stir fry+ 1 Chapthi + ¾ Cup of
(12:30-1:00 p.m.) Yogurt
1 bowl of Saag- Mustard greens+ 1 Bowl of
Dinner seasonal vegetable with 1 roti
(7:00 p.m.)
Bed Time 1 glass of toned milk with saffron
9 to 9.30 p.m
Day 7
MEALS WHAT TO EAT
 Breakfast A cup of Coffee/tea/ buttermilk + vegetable
moong dal chila
(8:30 a.m.)
Mid Morning Cup of green tea a handful of roasted chana
(10:00 a.m.)
Lunch Bowl of salad (Cucumber/tomato) with half a
(12:30-1:00 p.m.) bowl of brown rice+ bowl of fish
1 bowl dal + 2 multigrain roti + Sprouts/Fish
Dinner
(7:00 p.m.)
Bed Time ½ Lemon Juice without sugar use less salt
9 to 9.30 p.m

 Vegetables: snake gourd, plantain, cauliflower, spinach, corn, sweet potato, green
beans, broccoli, mustard greens, carrots
 Fruits: plantain, apple, banana, berries, mango, papaya, pineapple, guava, melon,
pomegranate
 Grains: whole grains such as whole wheat, besan, brown rice, millet or sorghum.
Their flours can be used to make roti, dosa and appam. Brown rice can be used to
make puttu and venpongal.
 Legumes: Lentils, dried beans and peas

 Nuts and seeds: almonds, cashews, pistachios

 Walk at least 15 to 20 minutes after every meal.

 Avoid Chicken, Mutton use only Fish
 Avoid sitting for long spells
 Avoid Fruit punch, fruit drinks, fruit juice drinks