⚠️ This is a demo sample. Final diet plans are customised as per your BMI, blood sugar readings, lifestyle & medical history.
🩺 7-Day Sugar Control & Insulin Balance — Sample Diet Plan
Controlled-Carb • Low-GI • Stable Energy Meals
Day 1 — Sugar Stability Start
Low-GI Breakfast • Light Dinner
6:30 AM
💧
Morning
Warm water + cinnamon 200 ml
9:00 AM
🥣
Breakfast
Oats + nuts + seeds — 1 bowl
1:00 PM
🍛
Lunch
2 chapati • dal • veg • salad
5:00 PM
🍏
Snack
Green apple — 1
8:00 PM
🍲
Dinner
Vegetable soup + light khichdi
Day 2 — Insulin Balance Day
Protein + Fibre Meals
6:30 AM
🌿
Morning
Fenugreek water 200 ml
9:00 AM
🥪
Breakfast
Besan chilla — 2 pcs
1:00 PM
🍚
Lunch
Brown rice (small) • dal • veg
5:00 PM
🥜
Snack
Roasted chana — 1 handful
8:00 PM
🥗
Dinner
Millet roti + veg curry
Day 3 — Sugar Spike Control
No Refined Carbs • Balanced Meals
6:30 AM
🍋
Morning
Lemon water
9:00 AM
🥗
Breakfast
Sprouts & veggie bowl
1:00 PM
🍛
Lunch
2 chapati • dal • veg
5:00 PM
🍵
Snack
Green tea + peanuts (small)
8:00 PM
🍜
Dinner
Light vegetable khichdi
Day 4 — Gut & Sugar Support
Low-GI • Early Dinner
6:30 AM
🍵
Morning
Herbal tea
9:00 AM
🥣
Breakfast
Vegetable oats
1:00 PM
🍲
Lunch
Dal • veg curry • 2 chapati
5:00 PM
🍇
Snack
Fruit bowl — small
7:30 PM
🌙
Dinner
Soup only — 1 bowl
Day 5 — Craving Control Day
Protein • Fibre • Low-Sugar
6:30 AM
🌿
Morning
Cinnamon + jeera water
9:00 AM
🥪
Breakfast
Moong dal chilla — 2 pcs
1:00 PM
🍚
Lunch
Brown rice small • dal
5:00 PM
🥜
Snack
Seeds & nuts mix
8:00 PM
🥗
Dinner
Salad + veg soup
Day 6 — Sugar-Calm Meals
Light • Non-Greasy • Balanced
6:30 AM
💧
Morning
Plain warm water
9:00 AM
🥣
Breakfast
Curd + seeds + fruits (small)
1:00 PM
🍛
Lunch
Millet roti • dal • veg
5:00 PM
🍏
Snack
Low-GI fruit — small
7:45 PM
🍜
Dinner
Light khichdi — 1 bowl
Day 7 — Reset & Light Day
Hydration • Early Dinner
6:30 AM
💧
Morning
Detox water
9:00 AM
🥤
Breakfast
Smoothie bowl — small
1:00 PM
🥗
Lunch
Veg rice bowl — small
5:00 PM
🍐
Snack
Pear — 1
7:30 PM
🥣
Dinner
Soup only — 1 bowl
💡 Sugar Control — Practical Lifestyle Tips
• Avoid long gaps — eat every 3–4 hours
• Walk 10–15 minutes after lunch / dinner
• No refined sugar, sweets, cold drinks or bakery
• Prefer low-GI fruits like apple / pear / guava
⚠ Important Disclaimer
This is a general sugar-control supportive diet sample. If you have Type-2 diabetes, insulin therapy, thyroid, fatty liver, kidney issues, pregnancy or are on medication, please consult your doctor or certified dietitian for a personalised clinical nutrition plan.