WEST 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
• A glass of lukewarm water with lemon juice.
• A glass of lukewarm water with Apple Cider Vinegar.
• Watermelon and Lemon detox water
• Green tea without sugar + 2 digestive biscuits.
• 5 Walnuts
• 5 Overnight soaked almond.
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Breakfast
9:00 a.m – 10 a.m
• A plate of poha
• A plate of dhokla + Unsweeten Chutney
• 2 Slices of bread with 1 tablespoon peanut butter.
• Pav Bhaji with fewer spices.
• 2 Whole wheat roti + Sabji
• A bowl of rice+ A bowl of dal .
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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.
• 1 Fruit of your choice ( Apple, Guava, Grapefruit, Orange, Pear, Kiwi, Papaya).
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Lunch
1:00 p.m – 2:00 p.m
• A bowl of brown rice + A bowl of dal + A bowl of 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.
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Evening Snack
5:00 p.m – 6:00 p.m
• A Cup of black coffee without sugar + 2 Digestive biscuits.
• Sugarless chia seed pudding.
• A cup of sugarfree tea + 2 Digestive biscuit.
• Roasted Chickpeas.
• A small bowl popcorn without butter and spices.
• A cup of sugarfree 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
• 2 whole wheat roti + A small bowl of Mix veg curry.
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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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