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North Indian Low-GI Week
Low-GIDiabetic-friendlyNorth India
🔥 1427 kcal💪 96g protein🍚 157g carbs🥑 48g fat🌾 36g fibreper day
Whole-wheat rotis, chana, rajma and paneer — the North Indian staples that are naturally low-GI, arranged for steady blood sugar. (Guidance only — follow your doctor.)
Day 1
🔥 1410 kcal 💪 94g 🌾 32g
Breakfast
Chana Dal Cheela (Savory Pancakes) + 1/2 cup soya chunks
🍽️ 2 medium cheela
365 kcal · P32
· C41 · F9
· 12 fib
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Lunch
Vegetable Pulao (Brown Rice Base) + 1/2 cup paneer cubes
🍽️ 1.5 cups vegetable pulao (brown rice)
457 kcal · P21
· C57 · F17
· 7 fib
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Snack
Paneer Tikka (Grilled)
🍽️ 100g paneer tikka
122 kcal · P10
· C5 · F8
· 1 fib
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Dinner
Vegetable and Chickpea Curry + 1/2 cup Greek yogurt
🍽️ 1.5 cups vegetable and chickpea curry
466 kcal · P31
· C57 · F11
· 12 fib
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Day 2
🔥 1410 kcal 💪 92g 🌾 42g
Breakfast
Chana Dal Cheela (Savory Pancakes) + 1/2 cup Greek yogurt
🍽️ 2 medium cheela
365 kcal · P31
· C39 · F9
· 8 fib
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Lunch
Rajma Masala with Whole Wheat Roti + 1/2 cup soya chunks
🍽️ 1 cup rajma masala + 2 whole wheat roti
425 kcal · P32
· C57 · F9
· 17 fib
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Snack
Vegetable Sticks with Hummus
🍽️ 1 cup mixed vegetable sticks + 3 tbsp hummus
122 kcal · P4
· C15 · F6
· 5 fib
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Dinner
Vegetable and Chickpea Curry + 1/2 cup paneer cubes
🍽️ 1.5 cups vegetable and chickpea curry
498 kcal · P25
· C54 · F21
· 12 fib
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Day 3
🔥 1530 kcal 💪 111g 🌾 30g
Breakfast
Paneer Scramble with Whole Wheat Toast + 1/2 cup Greek yogurt
🍽️ 100g paneer scramble + 1 slice whole wheat toast
423 kcal · P36
· C24 · F19
· 4 fib
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Lunch
Rajma Masala with Whole Wheat Roti + 1 scoop protein powder
🍽️ 1 cup rajma masala + 2 whole wheat roti
519 kcal · P41
· C63 · F12
· 15 fib
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Snack
Roasted Chana (Chickpeas)
🍽️ 0.5 cup roasted chana
141 kcal · P7
· C20 · F4
· 6 fib
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Dinner
Paneer and Vegetable Skewers
🍽️ 2 large skewers (150g paneer)
447 kcal · P27
· C15 · F31
· 5 fib
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Day 4
🔥 1410 kcal 💪 90g 🌾 42g
Breakfast
Vegetable Oats Upma + 1/2 cup tofu
🍽️ 1.5 cups vegetable oats upma
447 kcal · P22
· C57 · F15
· 10 fib
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Lunch
Rajma Masala with Whole Wheat Roti + 1/2 cup Greek yogurt
🍽️ 1 cup rajma masala + 2 whole wheat roti
404 kcal · P30
· C52 · F8
· 12 fib
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Snack
Vegetable Sticks with Hummus
🍽️ 1 cup mixed vegetable sticks + 3 tbsp hummus
116 kcal · P4
· C14 · F6
· 5 fib
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Dinner
Lentil (Dal) Soup with Whole Wheat Crackers + 1/2 cup soya chunks
🍽️ 1.5 cups lentil (dal) soup + 4 whole wheat crackers
443 kcal · P34
· C57 · F9
· 15 fib
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Day 5
🔥 1410 kcal 💪 98g 🌾 33g
Breakfast
Vegetable Oats Upma + 1/2 cup paneer cubes
🍽️ 1.5 cups vegetable oats upma
397 kcal · P21
· C48 · F18
· 7 fib
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Lunch
Rajma Masala with Whole Wheat Roti + 1/2 cup Greek yogurt
🍽️ 1 cup rajma masala + 2 whole wheat roti
425 kcal · P31
· C55 · F9
· 13 fib
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Snack
Roasted Chana (Chickpeas)
🍽️ 0.5 cup roasted chana
122 kcal · P6
· C17 · F3
· 5 fib
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Dinner
Paneer and Vegetable Skewers + 1/2 cup soya chunks
🍽️ 2 large skewers (150g paneer)
466 kcal · P40
· C20 · F25
· 8 fib
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Day 6
🔥 1410 kcal 💪 90g 🌾 42g
Breakfast
Vegetable Oats Upma + 1/2 cup tofu
🍽️ 1.5 cups vegetable oats upma
447 kcal · P22
· C57 · F15
· 10 fib
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Lunch
Rajma Masala with Whole Wheat Roti + 1/2 cup Greek yogurt
🍽️ 1 cup rajma masala + 2 whole wheat roti
404 kcal · P30
· C52 · F8
· 12 fib
View recipe →
Snack
Vegetable Sticks with Hummus
🍽️ 1 cup mixed vegetable sticks + 3 tbsp hummus
116 kcal · P4
· C14 · F6
· 5 fib
View recipe →
Dinner
Lentil (Dal) Soup with Whole Wheat Crackers + 1/2 cup soya chunks
🍽️ 1.5 cups lentil (dal) soup + 4 whole wheat crackers
443 kcal · P34
· C57 · F9
· 15 fib
View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything
General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.