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 | Foxtail Millet, Lentil Sprouts & Aubergine Handvo With Low-Fat Paneer, Sesame Seeds & AmchurPulse Fibre & Protein The meal uses individually portioned ingredients: the carbohydrate base is foxtail millet; the measured pulse portion uses lentil sprouts; the clearly portioned protein source is low-fat paneer; the measured vegetable component is aubergine; a stated unsaturated-fat portion comes from sesame seeds; the added cooking oil is rice bran oil; and the seasoning uses a stated amount of amchur. 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. |
25 g Dry Foxtail Millet 50 g Cooked Lentil Sprouts, Drained 75 g Low-Fat Paneer 95 g Aubergine 7 g Sesame Seeds 5 g Rice Bran Oil 2 g Amchur 35 g Dry Foxtail Millet 60 g Cooked Lentil Sprouts, Drained 105 g Low-Fat Paneer 120 g Aubergine 9 g Sesame Seeds 8 g Rice Bran Oil 2.5 g Amchur 45 g Dry Foxtail Millet 80 g Cooked Lentil Sprouts, Drained 130 g Low-Fat Paneer 130 g Aubergine 10 g Sesame Seeds 10 g Rice Bran Oil 3.5 g Amchur |
~370 kcal~505 kcal~625 kcal
P: 26g35g44g | C: 35g46g58g | F: 14g20g24g
|
| B | Black-Eyed Peas–Buckwheat Dhokla With Capsicum, Low-Fat Paneer, Sesame Seeds & GarlicPulse Fibre & Protein A clearly portioned mix of staple, protein, produce and accents shapes this dish: the principal carbohydrate portion comes from buckwheat; pulse protein and fibre come from black-eyed peas; the clearly portioned protein source is low-fat paneer; the vegetable and fibre portion uses capsicum; the measured seed portion uses sesame seeds; the added cooking oil is rice bran oil; and the measured culinary accent is garlic. The serving is described through measured ingredients from base to seasoning. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
25 g Dry Buckwheat 15 g Dry Black-Eyed Peas 70 g Low-Fat Paneer 90 g Capsicum 6 g Sesame Seeds 6 g Rice Bran Oil 4 g Garlic 30 g Dry Buckwheat 20 g Dry Black-Eyed Peas 100 g Low-Fat Paneer 135 g Capsicum 8 g Sesame Seeds 9 g Rice Bran Oil 5.5 g Garlic 35 g Dry Buckwheat 30 g Dry Black-Eyed Peas 125 g Low-Fat Paneer 160 g Capsicum 9 g Sesame Seeds 11 g Rice Bran Oil 6.5 g Garlic |
~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 | Calcium-Set Tofu–Spinach Saag With Amaranth Roti, Split Urad, Linseeds & AjwainPulse Fibre & Protein Here, every measured food contributes to the dish in a specific way: the measured starch component uses amaranth; the plant-protein and fibre component is split urad; the clearly portioned protein source is calcium-set tofu; produce fibre and micronutrient variety come from spinach; the seed and mineral component is linseeds; the added cooking oil is rice bran oil; and the restrained flavouring component is ajwain. 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. |
20 g Amaranth Flour for Roti 95 g Cooked Split Urad 150 g Calcium-Set Tofu 70 g Spinach 7 g Linseeds 4 g Rice Bran Oil 1 g Ajwain 25 g Amaranth Flour for Roti 130 g Cooked Split Urad 195 g Calcium-Set Tofu 115 g Spinach 8 g Linseeds 7 g Rice Bran Oil 1.5 g Ajwain 30 g Amaranth Flour for Roti 170 g Cooked Split Urad 240 g Calcium-Set Tofu 120 g Spinach 12 g Linseeds 8 g Rice Bran Oil 2 g Ajwain |
~475 kcal~640 kcal~800 kcal
P: 34g45g56g | C: 44g59g74g | F: 18g25g31g
|
| B | Moth Beans–Bottle Gourd Amti With Little Millet, Low-Fat Paneer, Tamarind, Linseeds & Mustard SeedPulse Fibre & Protein In this plate, staple foods, protein, produce and seasoning each have a defined place: the measured starch component uses little millet; pulse protein and fibre come from moth beans; the defined protein component is low-fat paneer; produce fibre and micronutrient variety come from bottle gourd; the measured seed portion uses linseeds; the explicitly measured cooking fat is mustard oil; the measured sour accent is tamarind; and the measured culinary accent is mustard seed. 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. |
95 g Cooked Little Millet 65 g Cooked Moth Beans 100 g Low-Fat Paneer 65 g Bottle Gourd 7 g Linseeds 8 g Mustard Oil 10 g Tamarind 1.5 g Mustard Seed 125 g Cooked Little Millet 90 g Cooked Moth Beans 135 g Low-Fat Paneer 85 g Bottle Gourd 8 g Linseeds 12 g Mustard Oil 13.5 g Tamarind 2 g Mustard Seed 150 g Cooked Little Millet 120 g Cooked Moth Beans 165 g Low-Fat Paneer 110 g Bottle Gourd 10 g Linseeds 15 g Mustard Oil 16.5 g Tamarind 2.5 g Mustard 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 | Guava, Cucumber, White Chickpeas & Calcium-Set Tofu Kachumber With Almonds & AjwainWhole-Fruit Fibre In this preparation, the staple, protein, produce and accents are individually defined: the measured pulse portion uses white chickpeas; the clearly portioned protein source is calcium-set tofu; the measured vegetable component is cucumber; fruit fibre and flavour come from guava; unsaturated fat and texture come from almonds; and the seasoning uses a stated amount of ajwain. The finished serving retains clearly stated amounts for its individual foods. Together these form one carbohydrate-containing alternative; carbohydrate distribution across the day, portions and medicines remain individualised. |
30 g Cooked White Chickpeas 85 g Calcium-Set Tofu 60 g Cucumber 50 g Guava 6 g Almonds 1 g Ajwain 40 g Cooked White Chickpeas 110 g Calcium-Set Tofu 90 g Cucumber 65 g Guava 8 g Almonds 1.5 g Ajwain 50 g Cooked White Chickpeas 135 g Calcium-Set Tofu 105 g Cucumber 85 g Guava 10 g Almonds 1.5 g Ajwain |
~230 kcal~305 kcal~380 kcal
P: 16g21g26g | C: 21g28g35g | F: 9g12g15g
|
| B | Black Chickpeas, Amaranth Leaves & Low-Fat Paneer Sundal With Walnuts, Sesame Seeds & GarlicPulse Fibre & Protein This plate is composed from individually stated foods with clear functions: pulse protein and fibre come from black chickpeas; the defined protein component is low-fat paneer; produce fibre and micronutrient variety come from amaranth leaves; the measured unsaturated-fat portion uses walnuts; the measured seed portion uses sesame seeds; the added cooking oil is rice bran oil; and the measured culinary accent is garlic. 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. |
75 g Cooked Black Chickpeas 30 g Low-Fat Paneer 50 g Amaranth Leaves 2 g Walnuts 3 g Sesame Seeds 3 g Rice Bran Oil 3 g Garlic 100 g Cooked Black Chickpeas 40 g Low-Fat Paneer 65 g Amaranth Leaves 3 g Walnuts 4 g Sesame Seeds 4 g Rice Bran Oil 4 g Garlic 115 g Cooked Black Chickpeas 50 g Low-Fat Paneer 120 g Amaranth Leaves 4 g Walnuts 5 g Sesame Seeds 5 g Rice Bran Oil 5 g Garlic |
~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 | Skinless Chicken–Fenugreek Leaves Saag With Barley Roti, Whole Urad, Chia Seeds & AmchurPulse Fibre & Protein The meal's ingredient balance is structured as follows: the carbohydrate base is barley; the measured pulse portion uses whole urad; the clearly portioned protein source is skinless chicken; the measured vegetable component is fenugreek leaves; a stated unsaturated-fat portion comes from chia seeds; the added cooking oil is mustard oil; and the seasoning uses a stated amount of amchur. 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. |
30 g Barley Flour for Roti 50 g Cooked Whole Urad 55 g Skinless Chicken 80 g Fenugreek Leaves 6 g Chia Seeds 11 g Mustard Oil 1.5 g Amchur 40 g Barley Flour for Roti 65 g Cooked Whole Urad 80 g Skinless Chicken 95 g Fenugreek Leaves 8 g Chia Seeds 15 g Mustard Oil 2 g Amchur 45 g Barley Flour for Roti 95 g Cooked Whole Urad 95 g Skinless Chicken 120 g Fenugreek Leaves 12 g Chia Seeds 18 g Mustard Oil 2.5 g Amchur |
~415 kcal~560 kcal~700 kcal
P: 29g39g49g | C: 39g52g65g | F: 16g22g27g
|
| B | Split Urad–Bottle Gourd Palya With Little Millet, Calcium-Set Tofu, Linseeds & GingerPulse Fibre & Protein In this plate, staple foods, protein, produce and seasoning each have a defined place: the principal carbohydrate portion comes from little millet; pulse protein and fibre come from split urad; the clearly portioned protein source is calcium-set tofu; the vegetable and fibre portion uses bottle gourd; the measured seed portion uses linseeds; the added cooking oil is groundnut oil; and the measured culinary accent is ginger. 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. |
65 g Cooked Little Millet 75 g Cooked Split Urad 125 g Calcium-Set Tofu 50 g Bottle Gourd 7 g Linseeds 4 g Groundnut Oil 7 g Ginger 70 g Cooked Little Millet 110 g Cooked Split Urad 165 g Calcium-Set Tofu 90 g Bottle Gourd 10 g Linseeds 6 g Groundnut Oil 9.5 g Ginger 85 g Cooked Little Millet 140 g Cooked Split Urad 215 g Calcium-Set Tofu 110 g Bottle Gourd 11 g Linseeds 7 g Groundnut Oil 11.5 g Ginger |
~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.