30-Day Diabetic Meal Plan (Free PDF Download)

Preparing dinner, which is tasty but also diabetes-friendly, can become a big task if you are unplanned. Therefore, you put an end to your trouble. We have prepared a 30 day diabetic meal plan of delicious yet nutritious and diabetes-friendly dinners. All of the recipes listed below have the right amount of carbs, healthy fats, proteins, fiber, etc. At the same time, they have a limited and balanced amount of carbs, saturated fat, sodium, etc. Sticking to these dinners won’t bring blood sugar fluctuations and will help you in managing diabetes. Trust us; we’ll make your journey of diabetes management yummier than ever before.

Best 30 Day Diabetic Meal Plan

Day 1: Millet Pulao and Veggie Salad

Millets are a superfood for diabetes patients. Millet pulao is lower in calories and glycemic index than regular grain pulao. Consume 1 to 1.5 katori of millet pulao with a small plate of vegetable salad. You also use minor millets like foxtail millet for this recipe.

Day 2: Multigrain Chapati, Mixed Dal and Seasonal Sabji

This is mainly a staple Indian dinner meal plan that we all consume. However, you’ll have to make small changes, like replacing wheat flour with multigrain flour. Consume 2 multigrain rotis along a kotori of mixed dal and seasonal sabji you like.

Day 3: Low-Calorie Cauliflower Fried Rice with Fish/Paneer

This version of low-calorie fried rice is much healthier than traditional fried rice. This is because it’s low in carbs, oil and calories. You can also adjust the quantity of sauces according to your taste and preference.

Day 4: Lemon Chicken/Tofu and Rice

This South Indian preparation of lemon rice inspires this rice recipe. It has a beautiful golden-yellowish shade and mouth-watery fragrance. You can also add a pinch of some spices like pepper, garam masala and saffron if you wish. The spices will multiply the aroma and flavor of the meal.

Day 5: Moong Dal Dosa and Sambar

This recipe is a diabetes-friendly version of traditional dosa. Instead of conventional rice batter, using whole moong daal will be more nutritious. It is low in calories and glycemic index. Consume 2 plain moong dal dosas with a katori of sambar dal. Plus, add a teaspoon of coconut peanut chutney.

Day 6: Grilled Spiced Chicken/Paneer and Spiced Green Salad

We have included this dish, as it just takes around half an hour to prepare. It is a healthy and easy-to-make dinner recipe when you are running short of time. Grilled chicken for non-vegetarians and paneer for vegetarians is a good source of protein. The green salad will add to your daily fiber requirement and fill your stomach.

Day 7: Curried Sweet Potatoes and Peanut Soup

This is a tasty and healthy soup recipe with the nutritive benefits of sweet potato, coconut, ginger, garlic, etc. Simmer the sweet potato in coconut curry; add peanuts, ginger, garlic and spices. Prepare until it gets a creamy texture. In all, the recipe is quick and, on the nutrients front, gets all boxes ticked.

Day 8: Spinach and Strawberry Salad with Poppy Seeds

This spring salad has tender spinach, goodness of almonds, juicy strawberries, and almond crunchiness. Adding poppy seeds adds to the nice dressing and blends well with the overall flavour. However, only toss the dressing just before you eat. To make it a complete meal, you can add boiled chicken or tofu.

Read More: 7 Day Indian Diet Plan for Diabetic Patients

Day 9: Paneer Sauteed Sabji and Steamed Rice

If you are a vegetarian, paneer is a good source of nutrients for you. Add this meal preference of paneer sabji sauteed with vegetables and add fiber to the meal. This balances out the carbs you’ll get from steamed rice. Consume one katori each of paneer sauteed sabji and rice. Add a small serving of vegetable salad as well.

Day 10: Chicken/Paneer and Cucumber Stuffed Lettuce Rolls with Peanut Chutney

You will definitely love the crunchiness of sliced cucumber in the flavourful chicken/paneer lettuce wraps. Combine the dish with peanut chutney or butter. This recipe will be loved both by kids and adults.

Day 11: Grilled Fish/Chicken/Tofu and Mix Vegetable Soup

Take 100 grams of grilled fish or chicken and marinate the spices of your choice. If you have a vegetarian food choice, you can replace the chicken with tofu or paneer. Along with this, take 1 to 1.5 katori of mixed vegetable soup.

Day 12: Tofu Pulao with Peanut Sauce

This is another fast dinner recipe for days like when you return late from the office. To make it faster, you can use pre-cooked rice. Or make this dish on days when you have some extra rice left from lunch. Consume 1.5 katori of tofu pulao with 2 teaspoons of peanut chutney or sauce.

Day 13: Bajra Roti, Seasonal Sabji and Egg Bhurji

Occasionally, you can add this recipe for dinner. Consume 2 bajra rotis along with a katori of staple vegetable sabji prepared in your home and bhurji prepared with one whole egg.

Day 14: Pea and Spinach Carbonara

For a change, try adding this Italian dish as a dinner recipe. The carbonara can be a good option for weeknight dinners being tasty as well as healthy. Prefer using fresh homemade pasta. Also, eggs will be the base of the creamy sauce. The spinach and peas will add to the fiber content of the dish, with cheese used to enhance the taste.

Day 15: Chickpea Stew and Mixed flour Rotis

Chickpeas are a great source of nutrition, especially for vegetarian diabetics. Prepare a katori of chickpea stew and pair it with a couple of rotis. Along with this, consume a plate full of green and sprout salad.

Day 16: Mushroom and Green Chile Soup

Stepping away from conventional dinners, indulge yourself in the savoury flavours of this mushroom green chile soup. The soup preparation isn’t much of a tedious process. Just add some semi-boiled mushrooms, some green veggies, hominy, green chiles and some garam masala. The soup is prepared on a slim flame for about half an hour. You can consume around 1 bowl of this soup for dinner.

Read More: 7 Day Meal Plan for Prediabetes

Day 17: Grilled Chicken/Paneer and Green Sprouts

Today, you have a no-carb dinner. For that, for today’s dinner, you have about 100 to 120 grams of grilled chicken or paneer. Accompanying this will be a plate full of green moong sprouts and veggies.

Day 18: Multigrain Chapati and Matar Paneer ki Sabji

Sticking to your roots is important, and nothing can beat our Indian recipes. For today’s dinner, you will be having a pair of multigrain rotis and a katori full of matar paneer ki sabji. However, do not use much oil and keep the spices under control. In this 30-day diabetic diet meal plan, you are bringing the goodness of all the cuisines to balance out every nutrient.

Day 19: Broccoli Capsicum Tofu Stir Fry with Black Pepper

This wonderful dish has a punch of vibrant colours and flavours. Diabetics craving for some spicy delicacies will definitely love it. Adjust the amount of chilly garlic sauce according to your taste and preference. Add finely chopped ginger as a garnish to amplify the taste.

Day 20: Veggie Stuffed Cabbage

Although traditionally stuffed cabbage carries meat filling, we’ll modify it and add vegetable fillings. The vegetable fillings will have a combination of rice, finely chopped veggies, onions, mushrooms, and spices. The stuffed cabbage is baked in a tomato gravy. You can prepare the stuffing and the cabbage case well in advance. Then, you will just need to bake the cabbages before dinner.

Day 21: Fish with Herbs, Wilted Greens and Rice

This fish recipe is a baked one. You marinate the fish for at least 2 hours with all the ginger, garlic and spices. Then, microwave or grill the fish and consume it with a portion of rice.

Day 22: Besan Chillas with Peanut Chutney

You will be surprised to know that besan flour is a much better alternative than regular flour you use. For dinner, consume 2-3 small besan chillas made with minimal oil. Along with this, you can have a dip of peanut sauce.

Day 23: Vegetable Pulao and Sprouts Salad

Today, you will be having vegetable pulao and salad. Prepare vegetable pulao full of finely chopped veggies and brown rice. You can consume 1.5 katori of pulao along with a plate full of sprouts.

Day 24: Moong Dal Idlis and Sambar

Today, you go for a healthy South Indian dinner. Prepare the moong dal batter and consume up to 2 medium-sized idlis for dinner. Pair it up with one katori of sambar and one teaspoon of coconut peanut chutney.

Read More: Vegetarian Diabetes Diet Plan With Indian Foods

Day 25: Jowar Roti, Green Salad and Chicken/Fish/Paneer/Tofu Curry

Prepare 2 chapatis of jowar flour. Along with this, consume a small plate of cucumber, tomato, and onion salad. For the curry, you will have katori of less oily and spicy chicken/fish curry. Vegetarians can have paneer curry.

Day 26: Chicken/Vegetable Pot Pie

In this free diabetic meal plan for a month today, you have chicken/vegetable pot pie. Put a layer of low-fat cheese over the pie crust, along with vegetables and chicken (optional). Bake for around 30 minutes at a pre-set temperature. It is a healthy option to go for occasionally.

Day 27: Brown Rice, any Seasonal Sabji and Sprouts Salad

Prepare a katori of cooked brown rice along with a seasonal sabji of your choice. The brown rice contains more fiber than white rice and will help you with blood sugar fluctuations. The sabji you choose should be less spicy and full of non-starchy veggies.

Day 28: Multigrain Roti and Mixed Veg Sabji

Today, you will be having a pair of multigrain rotis and pairing it with mixed veg sabji. In the mix of veg sabji, you can add veggies like capsicum, onion, carrot, potato, beans, etc.

Day 29: Vegetable Stuffed Rotis with Mint Chutney

For a change, make a pair of thin-crust multigrain rotis. Then, prepare your favourite sabji you like. Fill the rotis and roll them over. Add mint chutney as a dip. This will become a diabetes-friendly version of oily veg and spring rolls that you might be missing.

Day 30: Multigrain Chapati and Corn-Palak Sabji

On the final day of this 30 day diabetic meal plan, you will have a pair of multigrain rotis. Along with rotis, you will have a katori of corn palak sabji. However, there will be no cream and extra oil that conventionally goes into this dish.

Read More: Best Indian Diet Plan Chart for Weight Loss

Download 30 Day Diabetic Meal Plan PDF

We have also provided a free 30 day diabetic meal plan pdf for your convenience. Do download it from below:

Put it here (Note: This text will not be published).

FAQ (Frequently Asked Questions)

What foods can diabetics eat freely?

Following are the foods that diabetes patients can eat freely:

Non-starchy veggies
Low-calorie fruits
Lean proteins
Healthy fats
Herbal drinks

What are the three meals for diabetics?

The main three meals of a diabetes patient will be:

Heavy breakfast dominated with a good amount of complex carbs
Light to medium lunch with a good amount of fiber
Light dinner with a minimum quantity of carbs.

What is the best Indian breakfast for a diabetic to eat?

Following are some of the best Indian breakfast recipes for diabetes patients:

Ragi uttapam
Moong dal dosa
Moong dal idli
Besan cheela
Dal thepla

Last Updated on by Dr. Damanjit Duggal 


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