Скачать или смотреть One-Week Low Budget Diabetes Diet Plan

Here’s a simple, affordable, diabetes-friendly 7-day meal plan that uses ingredients commonly available in Pakistan/India and focuses on controlling blood sugar while staying budget-friendly.

🌱 Guiding Principles

High fiber, low glycemic index foods (whole grains, vegetables, pulses).

Controlled carbs with each meal (limit white rice, bread).

Healthy fats (small amounts of oil, nuts if affordable).

Adequate protein (lentils, beans, eggs, fish or chicken occasionally).

Plenty of water.

Avoid sugary drinks, sweet tea, bakery items, fried snacks.

🗓 One-Week Budget Diabetes Diet Plan
Day Breakfast Lunch Snack (optional) Dinner
Day 1 1 whole wheat roti + 1 boiled egg + tea without sugar 1 cup brown rice (or ½ cup white rice) + mixed vegetables + ½ cup daal (lentils) 1 cucumber + 1 small apple 1 whole wheat roti + ½ cup daal + seasonal cooked vegetables
Day 2 1 slice whole grain bread + 1 tsp peanut butter or boiled egg + unsweetened tea 1 roti + ½ cup chana daal (lentils) + salad 5–6 roasted chickpeas 1 roti + grilled/boiled fish (small piece) + cooked vegetables
Day 3 ½ cup plain oats (cooked in water, add cinnamon) + ½ banana 1 roti + ½ cup red beans (rajma) + salad 1 small guava 1 roti + ½ cup moong daal + stir-fried greens
Day 4 1 paratha (made with little oil) + low-fat yogurt 1 cup khichdi (rice + moong daal with turmeric) + salad 5–6 almonds (if affordable) or roasted chickpeas 1 roti + boiled/steamed chicken + cooked vegetables
Day 5 1 boiled egg + 1 small chapati + tea without sugar 1 roti + ½ cup masoor daal + ½ cup cooked spinach 1 cucumber or tomato slices 1 roti + ½ cup chana (black chickpeas) curry + salad
Day 6 ½ cup oats + 1 tsp flaxseed + water 1 roti + ½ cup daal + salad 1 small apple or guava 1 roti + ½ cup boiled fish or chicken curry (less oil) + cooked vegetables
Day 7 1 boiled egg + 1 slice whole wheat bread + unsweetened tea 1 cup brown rice (or ½ cup white rice) + ½ cup lentils + ½ cup cooked vegetables 1 handful roasted chickpeas 1 roti + ½ cup moong daal + salad
✅ Key Notes for Low-Cost Diabetes Diet

Use whole wheat flour instead of refined flour.

Make small rotis to control portion size.

Prefer seasonal vegetables (cheaper & fresher).

Lentils (daal) and chickpeas are cheap protein sources.

Cook with less oil (max 2–3 tsp per meal).

No sugar in tea/coffee; use cinnamon or cardamom for flavor.

Drink plenty of water between meals.