TrainersEye Medical Nutrition
DIABETES PLAN B — LOW-GI DETOX PROTOCOL · TYPE 2 INSULIN MANAGEMENT
🔥 ~1800 kcal / day
💪 Protein ~75g
🌾 Low-GI Carbs ~200g
🫀 Healthy Fats ~65g
🩸 GI Target: <55
GI Guide:
Low GI (<55) — Preferred
Medium GI (55–70) — Moderate
High GI (>70) — Avoid
All meals < GI 55
⚕ Protocol: Select ONE option per meal. This detox plan prioritizes hepatic clearance and anti-inflammatory pathways. Ensure adequate hydration to support renal flushing.
| Timing: Eat within a 10-hour window. Post-meal 10-min walk strongly recommended to reduce postprandial glucose spike by up to 22%.
| Monitoring: Check fasting BGL on waking and 2-hour postprandial BGL. Target: Fasting <7.0 mmol/L · Post-meal <10.0 mmol/L.
🌅
Meal 1 — Breakfast
7:00 – 8:30 AM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Amaranth, Split Urad & Capsicum Upma With Skinless Chicken, Sesame Seeds & AmchurPulse Fibre & Protein Built around familiar Indian ingredients, this meal gives each component a clear role: the carbohydrate base is amaranth; the measured pulse portion uses split urad; the clearly portioned protein source is skinless chicken; the measured vegetable component is capsicum; a stated unsaturated-fat portion comes from sesame seeds; the added cooking oil is groundnut oil; and the seasoning uses a stated amount of amchur. Separate measures preserve the culinary identity of the final preparation. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
25 g Dry Amaranth 55 g Cooked Split Urad 50 g Skinless Chicken 75 g Capsicum 6 g Sesame Seeds 7 g Groundnut Oil 3 g Amchur 35 g Dry Amaranth 65 g Cooked Split Urad 70 g Skinless Chicken 105 g Capsicum 8 g Sesame Seeds 10 g Groundnut Oil 4 g Amchur 45 g Dry Amaranth 85 g Cooked Split Urad 85 g Skinless Chicken 115 g Capsicum 10 g Sesame Seeds 12 g Groundnut Oil 5 g Amchur |
~370 kcal~505 kcal~625 kcal
P: 26g35g44g | C: 35g46g58g | F: 14g20g24g
|
| B | Broken Wheat–Pigeon Peas Uttapam With Thoroughly Cooked Colocasia Leaves, Skinless Chicken & Sesame Seeds–Mint ChutneyPulse Fibre & Protein In this preparation, the staple, protein, produce and accents are individually defined: the carbohydrate base is broken wheat; the measured pulse portion uses pigeon peas; the clearly portioned protein source is skinless chicken; the measured vegetable component is thoroughly cooked colocasia leaves; a stated unsaturated-fat portion comes from sesame seeds; the added cooking oil is mustard oil; and the seasoning uses a stated amount of mint. Every food remains identifiable within this single prepared meal. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
25 g Dry Broken Wheat 20 g Dry Pigeon Peas 40 g Skinless Chicken 90 g Thoroughly Cooked Colocasia Leaves 7 g Sesame Seeds 8 g Mustard Oil 6 g Mint 30 g Dry Broken Wheat 25 g Dry Pigeon Peas 60 g Skinless Chicken 150 g Thoroughly Cooked Colocasia Leaves 9 g Sesame Seeds 12 g Mustard Oil 8 g Mint 40 g Dry Broken Wheat 30 g Dry Pigeon Peas 80 g Skinless Chicken 170 g Thoroughly Cooked Colocasia Leaves 11 g Sesame Seeds 14 g Mustard Oil 10 g Mint |
~365 kcal~500 kcal~620 kcal
P: 24g33g42g | C: 36g47g59g | F: 14g20g24g
|
☀️
Meal 2 — Lunch
12:30 – 2:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Skinless Chicken–Spinach Saag With Sorghum Roti, Bengal Gram, Chia Seeds & Black PepperPulse Fibre & Protein The meal combines its grain or pulse base with protein, produce and measured flavourings: the carbohydrate base is sorghum; the measured pulse portion uses Bengal gram; the clearly portioned protein source is skinless chicken; the measured vegetable component is spinach; a stated unsaturated-fat portion comes from chia seeds; the added cooking oil is rice bran oil; and the seasoning uses a stated amount of black pepper. Each ingredient remains separately measured within the finished dish. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
30 g Sorghum Flour for Roti 70 g Cooked Bengal Gram 70 g Skinless Chicken 95 g Spinach 6 g Chia Seeds 11 g Rice Bran Oil 0.5 g Black Pepper 40 g Sorghum Flour for Roti 95 g Cooked Bengal Gram 90 g Skinless Chicken 125 g Spinach 9 g Chia Seeds 15 g Rice Bran Oil 1 g Black Pepper 50 g Sorghum Flour for Roti 115 g Cooked Bengal Gram 110 g Skinless Chicken 175 g Spinach 12 g Chia Seeds 19 g Rice Bran Oil 1 g Black Pepper |
~475 kcal~640 kcal~800 kcal
P: 34g45g56g | C: 44g59g74g | F: 18g25g31g
|
| B | Black-Eyed Peas–Radish Amti With Kodo Millet, Low-Fat Paneer, Tamarind, Chia Seeds & Fenugreek SeedPulse Fibre & Protein The meal uses individually portioned ingredients: the carbohydrate base is kodo millet; the plant-protein and fibre component is black-eyed peas; the defined protein component is low-fat paneer; the measured vegetable component is radish; the seed and mineral component is chia seeds; the explicitly measured cooking fat is mustard oil; the amti's souring ingredient is tamarind; and the seasoning uses a stated amount of fenugreek seed. The portions show how the dish is assembled from its individual foods. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
90 g Cooked Kodo Millet 65 g Cooked Black-Eyed Peas 100 g Low-Fat Paneer 85 g Radish 7 g Chia Seeds 9 g Mustard Oil 7 g Tamarind 1 g Fenugreek Seed 120 g Cooked Kodo Millet 90 g Cooked Black-Eyed Peas 135 g Low-Fat Paneer 100 g Radish 9 g Chia Seeds 13 g Mustard Oil 9.5 g Tamarind 1.5 g Fenugreek Seed 145 g Cooked Kodo Millet 115 g Cooked Black-Eyed Peas 170 g Low-Fat Paneer 135 g Radish 11 g Chia Seeds 16 g Mustard Oil 11.5 g Tamarind 2 g Fenugreek Seed |
~470 kcal~635 kcal~795 kcal
P: 32g43g54g | C: 45g60g75g | F: 18g25g31g
|
🍵
Meal 3 — Afternoon Snack
4:00 – 5:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Kidney Beans, Green Beans & Calcium-Set Tofu Sundal With Almonds, Linseeds & Mustard SeedPulse Fibre & Protein In this preparation, the staple, protein, produce and accents are individually defined: pulse protein and fibre come from kidney beans; the defined protein component is calcium-set tofu; produce fibre and micronutrient variety come from green beans; the measured unsaturated-fat portion uses almonds; the measured seed portion uses linseeds; the added cooking oil is sesame oil; and the measured culinary accent is mustard seed. The plate remains a combination of individually quantified foods. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
55 g Cooked Kidney Beans 65 g Calcium-Set Tofu 85 g Green Beans 4 g Almonds 4 g Linseeds 1 g Sesame Oil 1.5 g Mustard Seed 80 g Cooked Kidney Beans 80 g Calcium-Set Tofu 95 g Green Beans 5 g Almonds 5 g Linseeds 2 g Sesame Oil 2.5 g Mustard Seed 105 g Cooked Kidney Beans 100 g Calcium-Set Tofu 100 g Green Beans 6 g Almonds 6 g Linseeds 3 g Sesame Oil 3 g Mustard Seed |
~230 kcal~305 kcal~380 kcal
P: 16g21g26g | C: 21g28g35g | F: 9g12g15g
|
| B | Apple, Cucumber, Peanuts & Chia Seeds Raita With Strained Low-Fat Curd & TurmericWhole-Fruit Fibre The meal combines its grain or pulse base with protein, produce and measured flavourings: the clearly portioned protein source is strained low-fat curd; produce fibre and micronutrient variety come from cucumber; the measured fruit component is apple; unsaturated fat and texture come from peanuts; a stated unsaturated-fat portion comes from chia seeds; and the seasoning uses a stated amount of turmeric. The recipe structure keeps its principal foods and seasonings separately visible. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
110 g Strained Low-Fat Curd 70 g Cucumber 70 g Apple 10 g Peanuts 6 g Chia Seeds 1 g Turmeric 145 g Strained Low-Fat Curd 100 g Cucumber 90 g Apple 14 g Peanuts 8 g Chia Seeds 1 g Turmeric 190 g Strained Low-Fat Curd 120 g Cucumber 110 g Apple 17 g Peanuts 10 g Chia Seeds 1.5 g Turmeric |
~225 kcal~300 kcal~375 kcal
P: 14g19g24g | C: 22g29g36g | F: 9g12g15g
|
🌙
Meal 4 — Dinner
7:00 – 8:30 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Green Peas–Pumpkin Ghugni With Brown Basmati Rice, Low-Fat Paneer, Linseeds & CorianderPulse Fibre & Protein The plate pairs its staple and protein with produce, fat and seasoning: the carbohydrate base is brown basmati rice; the measured pulse portion uses green peas; the clearly portioned protein source is low-fat paneer; the measured vegetable component is pumpkin; a stated unsaturated-fat portion comes from linseeds; the added cooking oil is mustard oil; and the seasoning uses a stated amount of coriander. Every food remains identifiable within this single prepared meal. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
70 g Cooked Brown Basmati Rice 50 g Cooked Green Peas 100 g Low-Fat Paneer 70 g Pumpkin 7 g Linseeds 7 g Mustard Oil 6 g Coriander 85 g Cooked Brown Basmati Rice 75 g Cooked Green Peas 130 g Low-Fat Paneer 100 g Pumpkin 9 g Linseeds 10 g Mustard Oil 8 g Coriander 105 g Cooked Brown Basmati Rice 100 g Cooked Green Peas 160 g Low-Fat Paneer 115 g Pumpkin 10 g Linseeds 13 g Mustard Oil 10 g Coriander |
~415 kcal~560 kcal~700 kcal
P: 29g39g49g | C: 39g52g65g | F: 16g22g27g
|
| B | Green Gram–Carrot Sundal Bowl With Foxtail Millet, Calcium-Set Tofu, Linseeds & LemonPulse Fibre & Protein This dish layers its staple, protein, produce and finishing ingredients deliberately: the principal carbohydrate portion comes from foxtail millet; pulse protein and fibre come from green gram; the clearly portioned protein source is calcium-set tofu; the vegetable and fibre portion uses carrot; the measured seed portion uses linseeds; the added cooking oil is groundnut oil; and the measured culinary accent is lemon. Each ingredient remains separately measured within the finished dish. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
60 g Cooked Foxtail Millet 60 g Cooked Green Gram 130 g Calcium-Set Tofu 75 g Carrot 6 g Linseeds 4 g Groundnut Oil 18 g Lemon 65 g Cooked Foxtail Millet 90 g Cooked Green Gram 175 g Calcium-Set Tofu 100 g Carrot 9 g Linseeds 6 g Groundnut Oil 24 g Lemon 85 g Cooked Foxtail Millet 115 g Cooked Green Gram 225 g Calcium-Set Tofu 110 g Carrot 10 g Linseeds 7 g Groundnut Oil 30 g Lemon |
~410 kcal~560 kcal~695 kcal
P: 27g37g47g | C: 40g53g66g | F: 16g22g27g
|
Daily Total (approx.)
~1800kcal
~75gProtein
~200gLow-GI Carbs
~65gFat
~35gFibre
<45Avg GI
Glycaemic Index Reference — Key Detox Foods in This Plan
Amla (Gooseberry)15
Karela (Bitter Gourd)20
Ash Gourd25
Lauki (Bottle Gourd)35
Besan (Gram Flour)38
Amaranth45
Extended Medical Disclaimer — Read Before Use
This meal plan is an educational nutritional framework only. It does not constitute medical advice, diagnosis, or treatment. It must not be commenced without the written approval of a licensed physician, endocrinologist, or registered dietitian who has reviewed your complete medical history, current medications, and recent blood investigations including HbA1c, fasting glucose, renal function tests, and lipid profile.
Hypoglycaemia Risk Individuals on insulin or sulfonylurea medications face genuine risk of hypoglycaemia if caloric intake is reduced. Any dietary change MUST be made in coordination with your prescribing physician. Never reduce medications without medical instruction.
Renal Considerations Diabetic nephropathy patients may require protein restriction. The protein targets in this plan may be inappropriate for individuals with GFR <60. Consult your nephrologist before following this protocol.
Medication Interactions Certain foods in this plan (fenugreek, berberine, cinnamon) can potentiate the effects of glucose-lowering medications. Do not add functional foods or supplements without informing your healthcare provider.
Blood Glucose Monitoring This protocol assumes access to regular blood glucose monitoring. Commence dietary changes only when you have the means to monitor fasting and postprandial blood glucose levels. Target ranges may differ based on your physician's advice.
Individual Variation Glycaemic responses to identical foods vary significantly between individuals. Published GI values are averages and may not reflect your personal response. CGM (continuous glucose monitoring) is strongly recommended.
Not for Type 1 Diabetes This plan was designed for lifestyle management of Type 2 Diabetes. Individuals with Type 1 Diabetes have fundamentally different insulin management requirements and must NOT follow this plan without specialist guidance.
Emergency: If you experience symptoms of hypoglycaemia (shakiness, sweating, rapid heartbeat, confusion) at any time, consume 15g fast-acting glucose (3 glucose tablets, 150ml fruit juice, or 3 teaspoons of sugar) immediately and seek medical attention. Do not delay.
MMSx Authority Institute, TrainersEye, and Dr Neeraj Mehta accept no liability for outcomes arising from individual use of this protocol without appropriate medical supervision. This document is not a substitute for personalised medical care.