Meal chart · Vegetarian · Diabetes-friendly

7-day diabetes-friendly diet plan
vegetarian, Indian

A general pattern — steady carbohydrate spread across the day, whole grains over refined, legumes at every meal.

What one day on this chart comes to

Seven-day average, per day

1,762kcal / day Day to day the chart runs 1,749–1,794 kcal, with 75–82 g of protein and 42.3 g of fibre — portioned to a 1,600–1,900 kcal band and sitting inside it on the average. No figure here was typed in: each one is the sum of the servings printed below it.

Protein 78.2 g · 17.9% Carbs 218.2 g · 49.8% Fat 62.9 g · 32.3%

ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

outer ring = portion on the plateinner ring = energy it carries

Grainroti, rice, poha, idli, dosa 2.1katori 604kcal 22%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 3.0katori 595kcal 32%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.1katori 70kcal 12%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.3katori 366kcal 24%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.9katori 126kcal 9%of plate

Grain takes 22% ਪਲੇਟ ਦਾ ਤੇ 34% of the energy; vegetables take 12% ਪਲੇਟ ਦਾ ਤੇ 4% of the energy. Dal and legume sit at 3.0 katori a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ਸਰੋਤ·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Step one · the number this chart is not Work out your own calorie target Not sure of the target the plan is built around? Get it in Asian-Indian terms. Come back with it and the band on this page marks itself. Behind every figure above The serving each number came from ਇਸ ਪਲਾਨ ਦਾ ਹਰ ਅੰਕੜਾ ਇੱਥੇ ਦਿੱਤੀ ਕਿਸੇ ਅਸਲ ਸਰਵਿੰਗ ਤੱਕ ਜਾਂਦਾ ਹੈ।

Shopping for this week Work the target out on paper How the plate is portioned

What this chart is portioned for

This is a pattern, not a treatment. What it does is unremarkable and well established: it spreads carbohydrate across five eating occasions rather than two large ones, favours whole grains and millets over maida and white rice, puts a legume or a protein alongside every carbohydrate, and drops added sugar and fruit juice entirely.

Vegetarian: The Indian default, and the one most likely to run short on protein — not because vegetarian food is poor, but because a cereal-heavy plate crowds the dal out. Every day below carries a legume at two meals and dairy at a third.

Left out on purpose: Added sugar, fruit juice, refined-flour breads and deep-fried breads are left out of the pools entirely, along with the sweeter drinks.

Nothing here is imported, powdered or seasonal-only. The chart runs on atta, rice, dal, chana, curd, paneer and peanuts, and whatever vegetables are in the market this week — which is the only kind of chart anyone actually keeps to.

How a goal becomes a daily portion

The goal fixes a band, never a single number: diabetes-friendly is portioned to 1,600–1,900 kcal a day with a floor of 75 g protein and 35 g fibre.
Every meal in the library is a real combination of real servings, each with a stated weight. Nothing is scaled, shaved or rounded to make a total land.
The build chooses which meals sit on which day so the week falls inside that band and clears both floors, without repeating a meal on consecutive days.
A day total is the literal sum of the five meal figures printed beside it; the weekly average is those seven printed days divided by seven. Add them yourself and you get the same answer.
The plate chart re-reads the same servings by group rather than by meal — served grams in, katori and energy share out.

serving   = per-100 g value  x  serving weight (g)  /  100
meal      = SUM of its servings
day       = SUM of its 5 meals        week = SUM of 7 days
per day   = week / 7
katori    = served grams / 150 g
plate %   = group served grams / day served grams

The full data and method →

The week at a glance

Seven day totals, each one the sum of that day's five meals.

Diabetes-friendly · Vegetarian — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,750	77.5 g	214.2 g	63.5 g	39.7 g
Day 2 · Tuesday	1,751	81.6 g	238.6 g	51.5 g	41.2 g
Day 3 · Wednesday	1,750	80.8 g	213.7 g	62.9 g	40.2 g
Day 4 · Thursday	1,749	79.7 g	232.4 g	54.3 g	49.6 g
Day 5 · Friday	1,754	77.2 g	197.7 g	70.8 g	47.3 g
Day 6 · Saturday	1,783	74.9 g	180.3 g	84.0 g	34.5 g
Day 7 · Sunday	1,794	75.7 g	250.5 g	53.1 g	43.6 g
7-day average	1,762	78.2 g	218.2 g	62.9 g	42.3 g

Week total 12,331 kcal ÷ 7 = 1,762 kcal a day. Every figure above is the sum of the meals on that day, and every meal is the sum of its dishes at the serving sizes shown. Nothing has been rounded to make a total work.

The seven days in full

Dish names link to their full nutrition page on ThaliFacts, which is where these numbers come from. A dish marked est is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

1,750 kcal · 77.5 g protein · 39.7 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Moong dal chilla with green chutney Moong Dal Chilla ×2 · ਹਰੀ ਚਟਣੀ ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Three roti with kadai paneer and curd ਕੜਾਹੀ ਪਨੀਰ ×1 · Roti (Chapati) ×3 · Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
Evening snack	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · ਰਾਜਮਾਹ ਕਰੀ ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	395 + 100 + 633 + 156 + 466 =	1,750	77.5 g	214.2 g	63.5 g	39.7 g

Day 2 · Tuesday

1,751 kcal · 81.6 g protein · 41.2 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Moong dal chilla with curd Moong Dal Chilla ×2 · Curd (Dahi) ×0.7	447	23.7 g	43.9 g	18.6 g	7.7 g
Mid-morning	Nimbu pani Nimbu Pani (Shikanji) ×1	100	0.0 g	25.0 g	0.0 g	0.0 g
Lunch	Gatte ki sabzi with roti and curd Gatte Ki Sabziest ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 g
Evening snack	Dhokla with green chutney ਖਮਣ ਢੋਕਲਾ ×3 · ਹਰੀ ਚਟਣੀ ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
Dinner	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	447 + 100 + 489 + 179 + 536 =	1,751	81.6 g	238.6 g	51.5 g	41.2 g

Day 3 · Wednesday

1,750 kcal · 80.8 g protein · 40.2 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Paneer paratha with curd Paneer Paratha ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Soya chunk curry with rice and salad Soya Chunk Curry ×1.2 · Boiled White Rice ×1 · Green Salad ×1	423	24.1 g	57.8 g	10.6 g	10.1 g
Evening snack	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Roti with chana dal and bhindi Roti (Chapati) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	392 + 90 + 423 + 328 + 517 =	1,750	80.8 g	213.7 g	62.9 g	40.2 g

Day 4 · Thursday

1,749 kcal · 79.7 g protein · 49.6 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Four idli with sambar and chutney ਇਡਲੀ ×4 · Sambar ×1.2 · Coconut Chutney ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
Mid-morning	Bowl of moong sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Lunch	Three roti, dal, sabzi, curd and salad Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1.2 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1 · Curd (Dahi) ×1 · Green Salad ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
Evening snack	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
Dinner	Roti with soya chunk curry Roti (Chapati) ×2 · Soya Chunk Curry ×1 · Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Day total	380 + 92 + 698 + 176 + 403 =	1,749	79.7 g	232.4 g	54.3 g	49.6 g

Day 5 · Friday

1,754 kcal · 77.2 g protein · 47.3 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Besan chilla with green chutney ਬੇਸਣ ਚੀਲਾ ×2 · ਹਰੀ ਚਟਣੀ ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	Roasted peanuts Peanuts ×0.6	85	3.8 g	2.4 g	6.0 g	1.3 g
Lunch	Kadai paneer with roti and salad ਕੜਾਹੀ ਪਨੀਰ ×1 · Roti (Chapati) ×2 · Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Three roti with palak paneer and curd Roti (Chapati) ×3 · Palak Paneer ×1.2 · Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
Day total	433 + 85 + 471 + 214 + 551 =	1,754	77.2 g	197.7 g	70.8 g	47.3 g

Day 6 · Saturday

1,783 kcal · 74.9 g protein · 34.5 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Dosa with sambar and chutney Plain Dosa ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
Mid-morning	Almonds and walnuts Almonds ×1 · ਅਖਰੋਟ ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Matar paneer with roti Matar Paneer ×1 · Roti (Chapati) ×2 · Green Salad ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
Evening snack	Paneer tikka with chai Paneer Tikka ×1 · Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
Dinner	Paneer bhurji with roti Paneer Bhurji ×1 · Roti (Chapati) ×2 · Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	406 + 113 + 448 + 356 + 460 =	1,783	74.9 g	180.3 g	84.0 g	34.5 g

Day 7 · Sunday

1,794 kcal · 75.7 g protein · 43.6 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Methi thepla with curd Methi Thepla ×3 · Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 g
Mid-morning	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Rajma chawal with curd ਰਾਜਮਾਹ ਕਰੀ ×1 · Boiled White Rice ×1 · Curd (Dahi) ×0.7 · Onion Salad (Kachumber) ×1	479	16.7 g	71.3 g	13.4 g	11.5 g
Evening snack	Two idli with chutney ਇਡਲੀ ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Roti with soya chunk curry Roti (Chapati) ×2 · Soya Chunk Curry ×1 · Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Day total	450 + 328 + 479 + 134 + 403 =	1,794	75.7 g	250.5 g	53.1 g	43.6 g

How to actually use it

Treat the serving counts as the plan and the dish names as suggestions. Two rotis is the plan; whether they sit beside bhindi or lauki changes almost nothing. If you swap a dish, swap it for something in the same family — a katori of dal for a katori of dal, not a katori of dal for a katori of kheer.

The single biggest source of error between this page and your kitchen is fat. Every figure assumes an ordinary home hand with the oil: about a teaspoon per person in a sabzi, a teaspoon in the tadka. Double the oil and a day like Day 3 gains roughly 200 kcal without a single extra dish appearing on the table.

This is general information, not a prescription. Diabetes medication — insulin in particular — ties your food to your dose, and changing one without the other is genuinely dangerous. Take any plan to your doctor or a registered dietitian before you follow it, and do not change medication on the basis of a web page.

Swap the chart, keep the portions

The same five eating occasions, portioned for a different goal or a different kitchen.

Weight loss · Vegetarian Muscle gain · Vegetarian Maintenance · Vegetarian PCOS-friendly · Vegetarian Weight loss · Non-vegetarian Muscle gain · Non-vegetarian Maintenance · Non-vegetarian Diabetes-friendly · Non-vegetarian PCOS-friendly · Non-vegetarian Weight loss · Eggetarian Muscle gain · Eggetarian Maintenance · Eggetarian Weight loss · Jain Maintenance · Jain Diabetes-friendly · Jain Weight loss · Vegan Muscle gain · Vegan Maintenance · Vegan

Or start from where you are from

North Indian ਪੰਜਾਬੀ South Indian ਤਮਿਲ Kerala Andhra & Telangana ਬੰਗਾਲੀ ਗੁਜਰਾਤੀ All 13 regions Every shopping list

The questions that come after the chart

How many calories a day is this vegetarian diabetes-friendly plan?

It averages 1,762 kcal a day across the seven days, ranging from 1,749 to 1,794 kcal. The plan was built to a target of 1,750 kcal, which is a common figure rather than your figure — work out your own on the calorie target page.

How much protein does it give?

78.2 g a day on average, with 42.3 g of fibre. Protein comes from dal, chana, curd and paneer — no supplement is assumed anywhere in this plan.

Can I swap meals between days?

Yes, and you should. The days are interchangeable by design: each one is built from the same pool of meals and lands in the same band. Swapping Tuesday's lunch onto Friday changes nothing that matters. What changes the plan is changing the serving counts.

What does a week of this cost?

Roughly ₹600 of groceries for one adult for the week at indicative metro retail rates, or about ₹90 a day. The biggest lines are paneer, curd, vegetables. That is an indicative figure, not a price index — see the grocery list for the full working.

Is this plan safe to follow?

It is illustrative, not prescriptive. It is built on average composition data for typical home cooking and cannot know your health, your medication, your allergies or your activity. This is general information, not a prescription. Diabetes medication — insulin in particular — ties your food to your dose, and changing one without the other is genuinely dangerous. Take any plan to your doctor or a registered dietitian before you follow it, and do not change medication on the basis of a web page. Take it to a doctor or a registered dietitian before you rely on it.

Calories and macros are computed from the ThaliFacts dataset, which is based on the Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication.