Free Indian Diabetes Diet Plan Generator
Answer a few questions and get a 7-day Indian meal plan at your calorie target, with low and medium glycemic index meals, a grocery list from any Indian market and a PDF to keep. It is free and nothing you enter is stored.
This tool is for education only. It is not a diagnosis or a treatment plan. Never stop or change a prescribed medicine without your doctor. Nothing you enter is stored or sent anywhere.
How your plan is worked out
Your daily calories start from the Mifflin-St Jeor equation for your resting needs, multiplied by your activity level (1.2 for mostly sitting up to 1.725 for very active). Choosing lose weight subtracts 500 kcal a day, and the plan never goes below 1,200 kcal for women or 1,500 kcal for men. The result is rounded to the nearest 100.
Calories are shared across the day: breakfast 25%, mid-morning 10%, lunch 30%, evening snack 10% and dinner 25%. Carbohydrate is aimed at 45% to 50% of calories, protein at 18% to 20%, and fibre at 25 g or more. Meals are chosen for your diet type (vegetarian, eggetarian, non-vegetarian or Jain), your regional style and anything you avoid, and portions are adjusted in quarter servings so each day lands close to your target.
A sample 1,500 kcal vegetarian day
| Meal | What | Portion | kcal | Carbs |
|---|---|---|---|---|
| Breakfast | Moong dal chilla with mint chutney | 1.75 x 2 chillas (120 g) and 1 tbsp chutney | 388 | 47 g |
| Mid-morning | Apple with 4 almonds | 1 x 1 medium apple and 4 almonds | 141 | 21 g |
| Lunch | Phulka, dal tadka, bhindi sabzi, kachumber and curd | 1 x 2 phulkas, 1 katori dal, 1/2 katori sabzi, salad, 1/2 katori curd | 490 | 62 g |
| Evening snack | Roasted chana chaat | 1.25 x 1 bowl (60 g chana) | 148 | 22 g |
| Dinner | Phulka, lauki sabzi, moong dal and salad | 1 x 2 phulkas, 1/2 katori sabzi, 1/2 katori dal, salad | 354 | 50 g |
| Total | 1521 | 203 g |
Foods to favour
- Whole grains and millets: wheat atta, jowar, bajra, ragi, foxtail millet, brown rice and oats
- Dals and pulses: moong, masoor, toor, chana, rajma and sprouts, with every main meal
- Vegetables: lauki, bhindi, karela, palak, methi, cabbage, beans, tinda and tomato
- Whole fruit in small portions: guava, apple, pear, jamun, pomegranate and papaya
- Curd, chaas, paneer, eggs, fish and chicken as protein, in sensible portions
Foods to limit
- White rice, maida, white bread, sugar, jaggery, sweets and packaged juices
- Deep-fried snacks, puris, samosas and bakery items
- Large portions of potato, banana, mango and chikoo
- Sweetened tea, cold drinks and sugarcane juice
Nutrient values are approximate, worked from household measures and Indian food-composition values. Your own dietitian can adjust portions for you.
Common questions
It is built for adults with type 2 diabetes or prediabetes who eat Indian food. It is a general plan, not medical advice. Share it with your doctor or dietitian before you start.
These need a plan set around your reports and treatment. Please talk to your doctor or dietitian. Our team can help you book a consultation.
Yes, with care. Keep your meal times regular and check your sugar whenever you change what you eat. Do not change your dose without your doctor.
Yes. Choose vegetarian, eggetarian, non-vegetarian or Jain. The Jain plan leaves out onion, garlic, potato and other root vegetables, fresh ginger and mushrooms.
Yes. Every meal uses ordinary ingredients from an Indian market: atta, millets, dals, seasonal vegetables and fruit, curd, paneer, eggs, fish and chicken.
Yes. Tap Swap beside any meal to see three other options for the same meal time, and the day is rebalanced to your calories.