Simple Guide on One-Day Meal Plan for Diabetes by OneHealth

Hey there! If you’re living with diabetes, you know how tricky it can be to figure out what to eat. That’s why we have this super practical one-day meal plan designed by Dr. Shikha Sharma and the amazing team at OneHealth.

They’ve put together a balanced, diabetes-friendly menu that’s both healthy and satisfying – and we promise it’s not all about boring salads!

Let’s walk through this fantastic meal plan and show you how One Health’s team service helps make diabetes management a whole lot easier.

Also Read: One-Day Meal Plan for Fatty Liver

Breakfast: A Strong Start

Your first meal sets the tone for the rest of the day, so it’s important to make it count!

What’s on the menu?

• 1-2 plain multigrain dosas with coconut chutney
• 1 cup rhododendron tea

Why this works: The multigrain dosa is a smart choice because it’s packed with fiber and releases energy slowly throughout the morning. It is rich in fiber and complex carbohydrates, preventing blood sugar spikes.

Coconut chutney adds healthy fats and rhododendron tea is known for its anti-inflammatory properties.

Mid-Morning Snack for Diabetic Patients

Mid-morning snacks help maintain energy levels and curb unnecessary cravings before lunch.

What’s on the menu?

• 1 allowed fruit (such as an apple or a pear)
• 4-5 soaked almonds (without peel)
• 2 soaked walnuts
• 1 teaspoon roasted mixed seeds

Why this works: Nuts and seeds provide healthy fats and proteins that help in slow glucose release. Soaking almonds and walnuts enhances their nutrient absorption, and the allowed fruit adds natural sweetness without a sugar overload.

These nuts and seeds are fantastic for managing diabetes – they’re full of healthy fats and protein that help keep your blood sugar levels steady.

Lunch: Healthy & Tasty Meal

Lunch is when you need a good balance of protein, fiber, and healthy carbs to keep your energy levels stable.

What’s on the menu?

• 1-2 oat flour chapatis (50% oat flour + 50% whole wheat flour)
• 1 bowl pink masoor dal (lentils)
• 1 bowl karela (bitter gourd) vegetable
• 1 bowl radish & cucumber salad

Why this works: Oats are a great source of beta-glucans, which help in blood sugar regulation. Lentils are packed with protein and fiber, while karela is known for its blood sugar-lowering properties. A fresh salad provides the necessary hydration and fiber.

This combination gives you a perfect mix of proteins, complex carbs, and fiber.

Evening Snack: Light and Refreshing

Evening is the time when cravings hit, but choosing the right snack can make all the difference.

What’s on the menu?

• 1 cup rhododendron infusion
• 1 fistful of roasted bhuna chana (roasted chickpeas)

Why this works: Bhuna chana is rich in protein and fiber, making it a perfect low-calorie snack. Rhododendron infusion helps in detoxifying the body and provides antioxidants.

It’s a great way to keep your energy up without spiking your blood sugar.

Dinner: Satisfying End to the Day

Dinner should be nourishing but not too heavy, allowing your body to digest food properly before bedtime.

What’s on the menu?

• 1 bowl oat porridge with vegetables
• 1 bowl stir-fried broccoli & tofu
• 1 cup jasmine infusion (to be taken after 30 minutes)

Why this works: Oat porridge is filling yet light, keeping digestion smooth. Stir-fried broccoli and tofu add plant-based protein and essential vitamins. Jasmine infusion helps with relaxation and better sleep.

How OneHealth’s Team Support You?

What makes OneHealth special is its personalized approach. Their team of doctors and health coaches doesn’t just hand you a diet plan and send you on your way. They work closely with you to:

• Customize meal plans based on your lifestyle, food preferences, and specific health needs
• Teach you how to make smart food choices and portion control
• Help you understand how different foods affect your blood sugar
• Provide regular check-ins to track your progress and adjust the plan as needed
• Offer practical tips for eating out and handling special occasions
• Support you through challenges and celebrate your wins

Managing diabetes isn’t just about avoiding sugar; it’s about making smart, balanced, and nutritious choices. This one-day meal plan by OneHealth is a perfect example of how healthy eating can be simple, delicious, and effective.

If you’re looking for guidance on your health journey, OneHealth’s team of experts is here to help. Their carefully designed plans ensure that you enjoy your meals while keeping your diabetes in check. So why not give it a try?

Here’s to healthy eating and a healthier you!