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South Indian Low-GI Week

South Indian Low-GI Week

Low-GIDiabetic-friendlySouth India
🔥 1410 kcal💪 100g protein🍚 155g carbs🥑 48g fat🌾 32g fibreper day

South Indian eating with a low-glycaemic tilt: millet dosas, ragi, dal-heavy tiffins and controlled rice — steady-energy meals. (Guidance only — follow your doctor.)

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Day 1

🔥 1410 kcal 💪 100g 🌾 34g
Breakfast Vegetable Upma with Millets + 1 scoop protein shake 🍽️ 1.25 cups Vegetable Upma with Millets 409 kcal · P39 · C51 · F8 · 8 fib View recipe →
Lunch Mixed Vegetable Sambar with Millet + 50g soya chunks (dry weight) 🍽️ 1.75 cups Mixed Vegetable Sambar with Millet 408 kcal · P32 · C53 · F8 · 14 fib View recipe →
Snack Masala Buttermilk 🍽️ 1.5 cups Masala Buttermilk 88 kcal · P4 · C9 · F4 · 0 fib View recipe →
Dinner Lauki (Bottle Gourd) Kofta Curry + 1/4 cup roasted chana 🍽️ 1.5 cups Lauki Kofta Curry (4 koftas) 505 kcal · P25 · C50 · F22 · 12 fib View recipe →

Day 2

🔥 1409 kcal 💪 99g 🌾 39g
Breakfast Millet Idli with Coconut Chutney + 1/4 cup roasted chana 🍽️ 4 Millet Idli + 3 tbsp Coconut Chutney 364 kcal · P25 · C50 · F10 · 10 fib View recipe →
Lunch Vegetable Millet Pulao + 50g soya chunks (dry weight) 🍽️ 1.5 cups Vegetable Millet Pulao 504 kcal · P33 · C72 · F9 · 15 fib View recipe →
Snack Masala Buttermilk 🍽️ 1.5 cups Masala Buttermilk 88 kcal · P4 · C9 · F4 · 0 fib View recipe →
Dinner Chana Masala with Millet Roti + 1 scoop protein shake 🍽️ 1.25 cups Chana Masala + 1 Millet Roti 453 kcal · P37 · C53 · F10 · 14 fib View recipe →

Day 3

🔥 1410 kcal 💪 96g 🌾 24g
Breakfast Ragi Dosa with Sambar + 1 cup Greek yogurt 🍽️ 1 Ragi Dosa + 0.5 cup Sambar 338 kcal · P26 · C41 · F9 · 3 fib View recipe →
Lunch Mixed Vegetable Sambar with Millet + 50g soya chunks (dry weight) 🍽️ 1.75 cups Mixed Vegetable Sambar with Millet 470 kcal · P33 · C63 · F10 · 16 fib View recipe →
Snack Masala Buttermilk 🍽️ 1.5 cups Masala Buttermilk 102 kcal · P5 · C10 · F5 · 0 fib View recipe →
Dinner Lauki (Bottle Gourd) Kofta Curry + 100g paneer cubes 🍽️ 1.5 cups Lauki Kofta Curry (4 koftas) 500 kcal · P32 · C27 · F36 · 5 fib View recipe →

Day 4

🔥 1410 kcal 💪 94g 🌾 27g
Breakfast Millet Idli with Coconut Chutney + 100g tofu 🍽️ 4 Millet Idli + 3 tbsp Coconut Chutney 376 kcal · P30 · C39 · F15 · 6 fib View recipe →
Lunch Dal Makhani with Roti + 100g paneer cubes 🍽️ 0.75 cup Dal Makhani + 1 Roti 450 kcal · P24 · C28 · F27 · 6 fib View recipe →
Snack Masala Buttermilk 🍽️ 1.5 cups Masala Buttermilk 98 kcal · P4 · C10 · F4 · 0 fib View recipe →
Dinner Vegetable Korma with Foxtail Millet + 50g soya chunks (dry weight) 🍽️ 1 cup Vegetable Korma + 0.75 cup Foxtail Millet 486 kcal · P36 · C56 · F12 · 15 fib View recipe →

Day 5

🔥 1410 kcal 💪 109g 🌾 29g
Breakfast Millet Idli with Coconut Chutney + 1 cup Greek yogurt 🍽️ 4 Millet Idli + 3 tbsp Coconut Chutney 338 kcal · P37 · C33 · F10 · 3 fib View recipe →
Lunch Mixed Vegetable Sambar with Millet + 50g soya chunks (dry weight) 🍽️ 1.75 cups Mixed Vegetable Sambar with Millet 470 kcal · P33 · C63 · F10 · 16 fib View recipe →
Snack Sprouted Moong Salad 🍽️ 1.25 cups Sprouted Moong Salad 102 kcal · P7 · C18 · F1 · 5 fib View recipe →
Dinner Lauki (Bottle Gourd) Kofta Curry + 100g paneer cubes 🍽️ 1.5 cups Lauki Kofta Curry (4 koftas) 500 kcal · P32 · C27 · F36 · 5 fib View recipe →

Day 6

🔥 1410 kcal 💪 110g 🌾 28g
Breakfast Millet Idli with Coconut Chutney + 1 cup Greek yogurt 🍽️ 4 Millet Idli + 3 tbsp Coconut Chutney 338 kcal · P37 · C33 · F10 · 3 fib View recipe →
Lunch Dal Makhani with Roti + 50g soya chunks (dry weight) 🍽️ 0.75 cup Dal Makhani + 1 Roti 470 kcal · P34 · C48 · F9 · 15 fib View recipe →
Snack Sprouted Moong Salad 🍽️ 1.25 cups Sprouted Moong Salad 102 kcal · P7 · C18 · F1 · 5 fib View recipe →
Dinner Lauki (Bottle Gourd) Kofta Curry + 100g paneer cubes 🍽️ 1.5 cups Lauki Kofta Curry (4 koftas) 500 kcal · P32 · C27 · F36 · 5 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.