Mfine Health Care
1245, 22nd MainRoad, 13th Cross Road
HSR Layout, Bengaluru, Karnataka- 560102
Name: Pulivarthi Anitha Age: 35yrs Gender: Female Ht: 162.56cms Wt: 57kgs
BMI: 21.57
DIET PLAN for PREDIABETES
MEAL TIME OPTIONS WITH QUANTITY
Home 8 am 1 Glass Warm Methi Seed ( Fenugreek ) Water- ( Soak ½ to 1 tsp Methi Seed in 1
Remedies glass of water overnight. In the morning, filter and drink the liquid. Or you can also
dry roast the methi seeds and powder it. Add 1- tsp in a glass of water, mix well and
drink.) OR
1 Cup- Cinnamon Water ( boil a glass of water with a small piece of ceylon
cinnamon)
AND After 30min -5 Soaked and Peeled Almonds + 2 Walnuts
+ 1 tsp sunflower seeds or pumpkin seeds
AND 100 gm of Fruit - ( Orange// Banana// Apple//Papaya// Kiwi// Guava//
Avocado// Pear//Pomegranate// Berries// Amlas )
AVOID JUICES.
100gm Fruit= 1 medium size- Apple/Pear/Orange/ Guava/Pomegranate/Avocado/
5-6 small cubes of Papaya/ Musk Melon OR 1 Small Banana OR 5 Berries OR
2 Amlas
Breakfast 9:30-10am 2 Medium Size- Idlis/ Whole Wheat or Multigrain Chapati/ Millet Roti (
OPTION 1 jowar/bajra/ ragi/)/ Oats Dosa OR
2 Medium Size - Mixed Pulses Dosa ( adai dosa) OR
2 Medium Size- Plain Dosa/ Uttapam OR
½ Cup ( 75-100gm cooked) - Vegetable Poha / Millets/ Upma ( broken wheat) /
Oats-vegetable Upma ( made from steel cut/rolled [Link] ready to eat packets.
Add vegetables like peas,beans,carrot,onion,tomato,leafy greens)
AND 1 Cup - Sambar/ Sprouts/ Dal ( add leafy greens) / Mixed Veg Green Peas
Curry/ Lentils/ Chick Peas ( Kabuli Channa) / Rajma
AND 1 Full Egg + 2 Egg Whites ( boiled/omelette/scrambled) OR
½ Cup Hung Curd OR 150ml Cow Milk
AND Optional- 3-4 tsp Ground nut or Coconut Chutney
Dt. Parvathy. N. Menon
MSc Food and Nutrition & Registered Dietitian Powered by
Mfine Health Care
1245, 22nd MainRoad, 13th Cross Road
HSR Layout, Bengaluru, Karnataka- 560102
Breakfast Nuts and Oats Smoothie- Blend the following ingredients and consume
OPTION 2
Blend 2 Tbsp (30gm) Soaked Oats ( steel cut oats or rolled oats preferred, soaked for
15-20 min ) + 150ml Cow Milk + 2 tsp mixed nuts + few mint leaves + ¼ tsp
cinnamon powder. . Top it with 1 tsp flax seed powder / soaked chia seeds/ pumpkin
seed/sunflower seeds and consume.
AND 1 Full Egg + 2 Egg Whites ( boiled/omelette/scrambled
Breakfast Ragi Malt- Use 2 Tablespoon Ragi Flour + 150ml Milk ( can add cardamom powder
OPTION 3 for flavour)
AND 1 Full Egg + 2 Egg Whites ( boiled/omelette/scrambled
Breakfast 2 Slice 100% Whole Wheat/ Whole Grain Bread + 2- tsp Nut Butter
OPTION 4
AND 1 Full Egg + 2 Egg Whites ( boiled/omelette/scrambled
Mid Meal When 1 Cup- Green Tea/ Tea/ Coffee/ Herbal Tea ( restrict sugar) OR
hungry 1-2 Glasses of Jeera-Saunf -Ajwain Water / Buttermilk / Lemon Water
Lunch 1:30-2pm 1 Cup- Mixed Vegetable Salad ( Onion/ Carrot/ Beetroot/ Cucumber/ Tomato/ Bell
Peppers/ Leafy Veggies of choice - Can choose any 4- veggies mentioned )
AND 2 Medium Size - Whole Wheat or Multigrain Chapati/ Millet Roti (
jowar/bajra/ragi) OR
½ Cup ( 75-100 gm Cooked) - Rice (preferably brown rice/red rice ) / Pongal/
Broken Wheat / Steel Cut or Rolled Oats / Millets
AND 1 Cup - Sambar/ Dal ( add leafy greens) / Soy beans/ Rajma / Lentils/ Chick
Peas curry( kabuli channa) / Mushrooms + Green Peas
AND 1 Cup- Cooked Vegetable ( Restrict starchy vegetables like potatoes, sweet
potato, yam, tapioca, banana. Include green leafy vegetables at least thrice a week )
AND ½ Cup Curd OR 1 Glass ButtermilkOR
100 gm Fish/ Chicken ( grilled/curry) AVOID RED MEAT/
SHELLFISH / ORGAN MEAT/ PROCESSED MEAT
Evening When 1 Cup- Green Tea/ Tea/ Coffee/ Black Coffee/ Herbal Tea ( restrict sugar ) OR
Hungry 1-2 Glass Jeera-Saunf Water OR 1 Glass Thin Buttermilk/ Lemon Water
AND ( only if really hungry)
¼ Cup - Roasted Channa or Makhana ( lotus seeds/fox nuts) OR
¼ Cup Sprouts with onion,tomato,cucumber OR Peanut Chaat ( Use 2 Tbsp
Roasted Peanuts ( 30gm) with onion,tomato,cucumber) OR 2 Boiled Egg Whites
Dt. Parvathy. N. Menon
MSc Food and Nutrition & Registered Dietitian Powered by
Mfine Health Care
1245, 22nd MainRoad, 13th Cross Road
HSR Layout, Bengaluru, Karnataka- 560102
Dinner 7-8pm 1-2 Cups of Vegetable (Soup/ Steamed/ Stir Fried/ Sabzi/ Salad ) ( Onion/
Carrot/ Cucumber/Tomato/ Beetroot/ Bell Peppers / Leafy Veggies of choice -
Can choose any 4- veggies mentioned for salad )
AND 1 Cup - Thick Dal/ Sprouts/ Chick Peas( sundal ) / Kidney Beans/
Green Peas with Mushrooms/ Soy Chunks /Soy Beans OR
80 gm Paneer/ Tofu (curry/ grilled/ sauteed/
bhurji) OR 1 Full Egg + 3- Egg Whites (curry/
boiled/omelette/scrambled) OR
150 gm Fish/ Chicken (curry/ grilled/tawa fried)
AND 1 Medium Size - Whole Wheat or Multigrain Chapati/ Millet Roti (
jowar/bajra/ragi) OR
¼ Cup ( 50-60gm Cooked) - Broken Wheat Upma / Steel Cut or Rolled Oats /
Millets OR 1 Medium Size- Idli/ Dosa/ Uttapam + ½ Cup Sambar + 2-3 tsp
Chutney OR
2 Medium Size- Besan or Moong Dal Dosa + 3 tsp Mint-Coriander Chutney
AND 1 tsp Powdered Flax seeds ( alsi seeds) / 1 tsp Soaked Chia Seeds ( can add to
veggies )
NOTE- If still hungry after dinner- 1-2 Glasses Luke Warm Water/
Thin Buttermilk/ Jeera Water/ 1 Cup- Cinnamon Water/ Ginger
Water / Chamomile Tea
NOTE: 1 Cup = 1 glass = 150 gm/ml
½ Cup = 1 katori = 75ml/ gm
1 tablespoon ( Tbsp) = 15 gm ,
1 teaspoon ( tsp) = 5 gm
General Dietary Guidelines -
1. Maintain meal timings to ensure your fitness goal. Try to have only 3 meals (
breakfast/lunch/dinner) and avoid in between snacking as much as possible.
If hungry in between meals, can take green tea/ herbal tea/ black tea/ black
coffee/plain lemon water/ thin buttermilk/ clear soup
2. Can also have cinnamon / ginger water 30min post major meals to reduce
hunger,cravings and snacking in between meals (Boil 2 glasses of water and
add 1-2 tsp grated ginger or ¼ tsp cinnamon powder Steep it in for 10 min. Strain
and consume)
3. Include protein sources in all your major meals. Protein sources for you- Fish ,
Egg, Chicken, Dals, lentils, pulses , beans and legumes , paneer, soy, nuts
and seeds
4. Eliminate refined, deep fried and processed food like maida based food
items, bakery products, tetra pack juices, aerated drinks etc
Dt. Parvathy. N. Menon
MSc Food and Nutrition & Registered Dietitian Powered by
Mfine Health Care
1245, 22nd MainRoad, 13th Cross Road
HSR Layout, Bengaluru, Karnataka- 560102
5. AVOID FRUIT JUICES
6. Mid evening snacks should be consumed before 2 to 3 hrs of your dinner,
so that it will ensure light quantity at the dinner table.
7. Get enough good quality sleep as it may make you feel rested. Manage your
stress levels with deep breathing exercises/ yoga/ meditation .
8. Vegetables mentioned in the plan can be made with any vegetable other than
starchy vegetables like potato , tapioca, yam .
9. You can use 5 teaspoon (25-gm) of ghee or any cold pressed ( kachi ghani) nut
or seed oil ( coconut oil/ground nut oil/sesame oil/ mustard oil/olive oil/flax seed
oil/ sesame oil ) for cooking. AVOID REFINED OIL
10. Quit smoking and alcohol consumption if any
11. Avoid sugary foods like sweets, candies,jams, jellies,fruit juices,
chocolates,cakes,pastries, cookies etc
12. Include1 tsp flax seeds / sunflower seeds/ pumpkin seeds / Chia seeds daily
in your diet as a mid meal option at your convenient time as it is loaded with
protein, fiber and omega 3 fats.
13. Complete health check up is recommended once a year.
Dt. Parvathy. N. Menon
MSc Food and Nutrition & Registered Dietitian Powered by
