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NORTH INDIAN DIET CHART
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NOT SPECIFIC TO ALL-CHANGES ACCORDING TO THE SUGAR LEVELS AND MEDICATION:
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Early Morning
(7:00 a.m – 8:00 a.m)
*Cucumber and lemon detox water.
• A glass of lukewarm water with lemon juice.
• A cup of Green tea without sugar + 2 Whole grain biscuits.
• A cup of Green tea without sugar + 2 sugar free crackers.
• 3 to 5 Almonds.
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Breakfast
(9:00 a.m – 10 a.m)
• A bowl of porridge with nuts and berries.
• Wheat flakes and a glass of milk
• 2 Slices of brown bread + a glass of tomato juice.
• 2 Slices of bread toast + 1 Tablespoon peanut butter + A glass of karela juice.
• A small bowl of brown rice + Soybean sabji + A glass of green veggie juice.
• A small bowl of brown rice + A bowl of dal + Egg curry with fewer spices + A glass of fresh orange juice.
• A small bowl of brown rice + Yellow dal with vegetables + A glass of pomegranate juice.
• A small bowl of brown rice + A small bowl yellow dal + A glass of mix fruit juice.
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Mid-morning Snack
(11 a.m – 12 p.m)
• A small bowl of cucumber salad.
• A small bowl of raita.
• Sliced apple + 1 Tablespoon peanut butter.
• A glass of green veggie smoothie.
• A glass of coconut water.
• 2 Pears
• 1 Guava.
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Lunch
( 1:00 p.m – 2:00 p.m)
• A small bowl of brown rice + A small bowl of dal + Veggies.
• A small bowl of brown rice + A bowl of dal + A bowl of mix veg curry.
• 2 Cauliflower paratha + A cup of Dahi + A spoon of achar.
• 2 Small parathas (without butter) + A small cup of dahi + 1 Spoon of achar.
• A small bowl of brown rice + A small bowl yellow dal with veggie + A small bowl vegetable curry.
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After Lunch Snack
(3:00 p.m-4:00 p.m)
• A Cup of low-fat yogurt with few chops of apples.
• Half grapefruit.
• A small bowl of Jamun.
• A small bowl of Papaya.
• A small bowl of mix fruit salad ( use apple, kiwi, starfruit, cherry).
• 2 Oranges.
• 1 Guava.
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Evening Snack
( 5:00 p.m – 6:00 p.m)
• A Cup of black coffee without sugar + 2 Digestive biscuits.
• A cup of sugarfree tea + 2 Digestive biscuit.
• Roasted Chickpeas.
• Small bowl popcorn without butter and spices.
• A cup of sugar free coffee with Low-fat milk.
• A cup of green tea without sugar + 2 Sugarfree Crackers.
• A bowl Bhelpuri or baked snack.
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Dinner
( 8:00 p.m – 9:00 p.m)
• 2 Whole-grain roti + Chickpea curry
• Chicken clear soup
• 2 whole-grain roti + curry
• 2 Whole grain paratha + A small bowl rajma curry
• 2 whole wheat roti + A small bowl of Dal Tadka
• 2 Mix vegetable paratha + A cup of dahi
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Bedtime Snack
( before going to bed)
• 5 Walnuts.
• A glass of low-fat milk.
• A small cup of yogurt with kiwi.
• 10 Cashew nuts.
• A glass of fat-free milk with a pinch of turmeric.
• A handful of pistachio.
• A cup of yogurt with berries.
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