• Breakfast:

  • Vegetable Oats Upma: Made with oats, mixed vegetables (carrots, peas, beans), and minimal oil. Oats are high in fiber and help regulate blood sugar.
  • 1 boiled egg (optional for extra protein if you consume eggs)
  • Green tea or Herbal tea (unsweetened)

  Snack (Mid-Morning):

  • 1 apple (with the skin for added fiber) or 1 small pear
  • A handful of almonds (6-8 pieces) or walnuts

  Lunch:

  • Lentil Soup (Masoor Dal or Toor Dal) with a side of steamed broccoli or any green vegetable.
  • 1 small serving of brown rice or quinoa
  • Cucumber salad with lemon, black pepper, and a pinch of salt

  Snack (Afternoon):

  • Carrot and cucumber sticks with a tablespoon of hummus or low-fat yogurt dip

  Dinner:

  • Grilled Paneer or tofu with stir-fried vegetables (zucchini, bell peppers, spinach, etc.)
  • 1 whole wheat roti or millet roti
  • Green leafy salad with olive oil and lemon dressing

• Breakfast:

  • Chia Pudding made with chia seeds, unsweetened almond milk, and topped with strawberries or blueberries (low GI fruits)
  • Herbal tea or green tea (unsweetened)

  Snack (Mid-Morning):

  • A handful of mixed nuts (unsweetened) – walnuts, almonds, and pistachios

  Lunch:

  • Chickpea Salad with cucumber, tomato, onion, olive oil, lemon juice, and cilantro.
  • 1 serving of brown rice or quinoa
  • Sautéed spinach with garlic and olive oil

  Snack (Afternoon):

  • 1 boiled egg (for extra protein) or a small bowl of Greek yogurt (unsweetened) with chia seeds

  Dinner:

  • Tofu Stir-fry with broccoli, mushrooms, and carrots in olive oil
  • 1 whole wheat roti or millet roti
  • Mixed greens salad with lemon and olive oil dressing

• Breakfast:

  • Sprouted Moong Bean Salad with tomatoes, cucumber, and a sprinkle of cumin powder and lemon juice
  • 1 boiled egg or 2 egg whites (optional)
  • Herbal tea or green tea

  Snack (Mid-Morning):

  • 1 small apple or 1 small orange
  • A handful of sunflower seeds

  Lunch:

  • Palak (Spinach) and Paneer curry made with minimal oil and spices
  • 1 small serving of brown rice or quinoa
  • Cucumber and tomato salad with lemon juice and black pepper

  Snack (Afternoon):

  • A handful of mixed nuts (unsweetened) – almonds, walnuts, and pistachios

  Dinner:

  • Lentil Soup (Moong Dal) with a side of steamed vegetables (broccoli, cauliflower)
  • 1 whole wheat roti or millet roti

• Breakfast:

  • Vegetable Poha made with brown rice flakes, peas, carrots, and peanuts
  • Green tea or Herbal tea

  Snack (Mid-Morning):

  • 1 pear or 1 apple
  • A handful of almonds (6-8 pieces)

  Lunch:

  • Methi (Fenugreek) Thepla (whole wheat flatbread made with fenugreek leaves)
  • Cucumber and tomato salad
  • Curd (unsweetened yogurt) or buttermilk

  Snack (Afternoon):

  • 1 boiled egg or a handful of pumpkin seeds

  Dinner:

  • Chickpea and Spinach Curry (use minimal oil)
  • 1 whole wheat roti or millet roti
  • Mixed vegetable salad

• Breakfast:

  • Avocado Toast on whole-grain bread topped with tomato and black pepper
  • Herbal tea or green tea (unsweetened)

  Snack (Mid-Morning):

  • A handful of walnuts or almonds
  • 1 small apple

  Lunch:

  • Tofu and Vegetable Stir-fry (with zucchini, bell peppers, and mushrooms)
  • 1 serving of quinoa or brown rice

  Snack (Afternoon):

  • Carrot and celery sticks with a tablespoon of hummus

  Dinner:

  • Mixed Lentil Soup with carrots, tomatoes, and onions
  • 1 whole wheat roti or millet roti
  • Steamed broccoli or spinach

• • Breakfast:

    • Oatmeal with chia seeds, flaxseeds, and unsweetened almond milk, topped with berries
    • Green tea or herbal tea (unsweetened)

    Snack (Mid-Morning):

    • A handful of mixed nuts (almonds, walnuts, pistachios)
    • 1 small orange or apple

    Lunch:

    • Kale and Tofu Salad with olive oil and lemon dressing
    • 1 serving of quinoa or brown rice

    Snack (Afternoon):

    • A boiled egg or a small bowl of Greek yogurt (unsweetened) with chia seeds

    Dinner:

    • Vegetable Stew with carrots, zucchini, and beans
    • 1 whole wheat roti or millet roti
    • Cucumber salad

Breakfast:

• Vegetable Paratha made with whole wheat flour and stuffed with spinach and other vegetables
• Green tea or Herbal tea (unsweetened)

Snack (Mid-Morning):

• A handful of almonds (6-8 pieces) or walnuts
• 1 small apple

Lunch:

• Chickpea and Vegetable Curry with minimal oil
• 1 serving of brown rice or quinoa

Snack (Afternoon):

• Carrot sticks with hummus or Greek yogurt

Dinner:

• Grilled Paneer or tofu with a side of steamed vegetables (broccoli, cauliflower)
• 1 whole wheat roti or millet roti
• Mixed greens salad

1. Drink plenty of water: Stay hydrated to support optimal digestion and blood sugar regulation.
2. Monitor portion sizes: Eating smaller, balanced meals can help prevent blood sugar spikes.
3. Avoid sugary drinks and processed foods: Replace sugary snacks with healthier, high-fiber options like vegetables, fruits, and nuts.
4. Incorporate healthy fats: Use olive oil, avocados, and nuts in your meals for a source of heart-healthy fats.
5. Limit salt: Avoid processed and high-sodium foods as they can affect blood pressure.

This 7-day vegetarian meal plan offers a variety of nutrient-dense foods that help regulate blood sugar and improve overall health. Always adjust portion sizes based on your specific nutritional needs and monitor your blood sugar regularly.