The problem
Generic Advice Doesn't Fit Real Indian Meals
Most diabetes diet advice is generic, "avoid sugar, eat less rice", without saying how much rice, roti or dal you can actually have. Indian meals need guidance built on Indian food and Indian guidelines, not repurposed international charts.
What changes in your plan
Your targets when you tick Diabetes
Calories come from the ICMR-NIN 2020 equation for Indians, your activity and your goal. Ticking Diabetic in the form then sets the rest from the ICMR Guidelines for Management of Type 2 Diabetes (2018):
| Target | In your plan |
|---|---|
| Carbohydrate | About 55% of your calories, spread across the day |
| Protein | 15% of calories (ICMR advises 12 to 15%) |
| Fat | 30% of calories, with a daily oil limit |
| Fibre | About 20 g per 1,000 kcal, so 40 g on a 2,000 kcal day |
| Salt | Under 5 g a day, or under 3 g if you also tick high blood pressure |
Your plan
What You'll Get
- 7 days of Indian meals in katori, roti and glass portions, sized to your targets
- Your daily calories, protein, carbs, fat and fibre, worked out for you
- Smart swaps with the same calories, so you can change a dish without breaking the day
- A water plan, and clear signs for when to stop and see a doctor, including very low or very high sugar readings
- A free grocery list for the week, if you want one
How it works
Three steps, about a minute
₹49 one plan, valid 30 days- Get your codePay ₹49 and your access code arrives by email.
- Fill in the formAnswer Yes to the health question and tick Diabetic, plus any medicines you take.
- Get your PDFYour 7-day plan is ready on screen and in your email.
Frequently asked questions
Is this a diet plan for type 2 diabetes?
Yes. The targets follow the ICMR Guidelines for Management of Type 2 Diabetes (2018). If you have type 1 diabetes, or diabetes in pregnancy, your meals have to be matched to your insulin or pregnancy care, so follow your doctor or diabetes educator instead.
Can I still eat rice and roti?
Yes. Rice, roti and other staples stay on your plan. Each portion is sized in katoris and rotis so the whole day fits your carbohydrate target of about 55% of calories.
What if I take insulin or sugar-lowering tablets?
Tick your medicine in the form. Changing what and how much you eat can change your sugar levels, so show the plan to your doctor before you start and keep checking your sugar as your doctor advises.
I also have high blood pressure or kidney disease. Can I tick both?
Yes. With high blood pressure as well, salt is kept under 3 g a day. With kidney disease, protein is set at 0.8 g per kg and weight-change goals are not applied, as the ICMR Standard Treatment Workflow advises. Dialysis is not supported.
Will the plan help me lose weight?
If you choose Fat loss and your BMI is above the healthy range for Indians, calories are worked out for a healthy body weight, so you move towards it gradually. We do not promise a number of kilos.
How much does it cost?
₹49 for one plan, valid for 30 days. Coaches and clinics can buy 50 plans for ₹499, valid for 6 months.
Sources: ICMR Guidelines for Management of Type 2 Diabetes 2018; ICMR-NIN Nutrient Requirements for Indians 2020; Dietary Guidelines for Indians 2024; ICMR Standard Treatment Workflows; Indian Food Composition Tables 2017.