A week built on millets, whole pulses and vegetables, with every meal pairing a slow carbohydrate against protein and fibre — familiar Indian food, arranged for steadier sugars.
All 21 meals land in a free planner — edit them, shop from them, download them.
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The single biggest change most Indian diabetics are asked to make is not giving up food they love — it is moving away from polished rice and refined wheat at every meal. This week leans on bajra, jowar, ragi, millets, brown rice and daliya instead, in dishes that are already part of the repertoire.
Every meal pairs its carbohydrate with protein and fibre: roti with dal, khichdi with curd, brown rice with rajma, dosa with sambar. That pairing is what slows the meal down, and it matters more than any single "superfood" ingredient.
There is no sugar in the plan, and no fruit juice. Quantities are for a family of four, so the rest of the household eats the same food — which is the only version of a diabetic diet that survives past the second week.
Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🥐 Course Breakfast | 🥗 Course Lunch | 🍲 Course Dinner |
|---|---|---|---|
mon |  Methi thepla with curd 380 kcal |  Bajra roti with mixed dal and salad 560 kcal | Vegetable khichdi with kadhi 520 kcal |
tue |  Vegetable besan chilla 350 kcal |  Brown rice with rajma and cucumber salad 580 kcal |  Jowar roti with palak paneer 540 kcal |
wed |  Ragi dosa with coconut chutney 360 kcal |  Chana dal with two phulka and lauki sabzi 550 kcal |  Vegetable daliya with curd 500 kcal |
thu |  Sprouted moong salad with peanuts 340 kcal |  Brown rice pulao with soya chunks and raita 570 kcal |  Jowar roti with bhindi masala and dal 520 kcal |
fri |  Oats idli with sambar 360 kcal |  Whole wheat roti with chole and salad 560 kcal |  Moong dal khichdi with curd 500 kcal |
sat |  Paneer paratha with curd 420 kcal |  Vegetable brown rice biryani with raita 600 kcal | Millet roti with paneer bhurji 520 kcal |
sun |  Vegetable upma with roasted peanuts 360 kcal |  Ragi roti with baingan bharta and dal 560 kcal |  Sprouts chaat with vegetable soup 450 kcal |
This exact week in your own planner, every slot editable.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
A full week of the North Indian vegetarian food most homes actually cook — rajma, chole, dal makhani, paneer and seasonal sabzis, with a Sunday that feels like a treat.
Curd, buttermilk, gourds and raw mango carry a week of food that is light on the stomach and short on stove time — for the months when nobody wants a heavy lunch.
A satvik Sawan week — full vrat food on somvar with kuttu, samak and sendha namak, no saag all month as tradition asks, and ghevar with rabri on the festive Sunday.
