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Reverse Your Diabetes with This Meal Plan


Plate Method

  1. Half Plate: Non starchy vegetables i.e., carrots, beetroots, beans, cauliflower, cabbage
  2. One Quarter Plate: Carb foods i.e., cereal grains, rice, pasta, beans, fruits, yoghurt, milk
  3. One Quarter Plate: Protein foods i.e., chicken, eggs, fish

Estimation of Food Portion Sizes

  1. Vegetables: Eat as much as you can hold in both hands
  2. Fruits: Choose an amount that is size of your fist
  3. Meat: Preferably the size of your palm
  4. Grains & Starches: Choose an amount that is size of your fist
  5. Milk: 1 cup or approximately 250 ml along with a meal

Super Foods for Diabetics

  • Leafy greens
  • Fish
  • Chia Seeds
  • Yoghurt
  • Flax Seeds
  • Eggs
  • Beans

Foods to Avoid

  • Processed & Fried Snacks
  • Sweets, Ice creams, Soda, Energy Drinks
  • Processed Meat

Breakfast – Preferred Recipes

  • Mixed Vegetable Upma
  • Steamed Idli
  • Sprouts blended with onions, cucumbers, & tomatoes
  • Boiled eggs with slices of multigrain bread

Lunch – Preferred Recipes

  • Oats or Jowar Roti
  • Brown Rice
  • Mixed Veg Dal
  • Flax seeds or Chia seeds

Snacks – Preferred Recipes

  • Boiled chana
  • Soaked almonds or peanuts
  • Tomato juice spiced with pepper
  • Salad blend: Cucumbers, Radish, Carrots, Spinach

 Dinner – Preferred Recipes

  • Jowar Roti
  • Methi Dal
  • Cauliflower Soup
  • Moong Tikki