Fitterfly Diabetes Prime

Personalized Diet Plan

Ratheesh KU
46.1 yrs, Male

Weight: Height: BMI: Allergies:

93.0 kg 172.0 cm 31.44 kg/m2 Not Allergic

Medical condition:
Diabetes Type 2,
Dyslipedemia,
Hypothyroidism

Notes:
- You have received this diet plan as a part of the Fitterfly Diabetes Prime program.
- Please follow this along with the guidelines mentioned by your Coach.
- This plan provides 1200Kcals, 50-60g protein, adequate Fiber and meets nearly 80-100% of the EAR for
micronutrients.

8.5cm 7.2cm 7.2cm 7.5cm 7cm 7.5cm 5gm

15gm
3.5cm

7.5cm
9cm

9cm
4cm

3cm

Large Medium Small Large Medium Small Tea

Tablespoon(15ml)
Bowl(200ml) Bowl(150ml) Bowl(100ml) Glass(250ml) Glass(200ml) glass(150ml) spoon(5ml)

07:30 AM Soaked Fenugreek Seeds Water (1.0 Small Glass)

Pre Breakfast - Fenugreek seeds water helps in stabilizing the blood glucose levels. Soak 1tsp of fenugreek seeds in 150ml
of water overnight. Consume this water along with seeds as the first thing in the morning empty stomach.

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01:00 PM Mixed Vegetable Salad Without Dressing (1.0 Medium Bowl) + Black Rice Soaked Cooked
Lunch (1.0 Cup) + Toor Dal (1.0 Large Bowl) + Mixed Kaikari Poriyal (1.0 Medium Bowl) +
Lemon (1.0 Slice)

OR
Tomato Cucumber Salad (1.0 Medium Bowl) + Black Rice Soaked Cooked (1.0 Cup) + Mix
Dal Sambhar (1.0 Large Bowl) + cauliflower poriyal (1.0 Medium Bowl) + Skimmed Milk
Curd Without Sugar (1.0 Medium Bowl) + Lemon (1.0 Slice)

OR
Beans Thoran (1.0 Large Bowl) + Black Rice Soaked Cooked (1.0 Cup) + Drumstick
Sambar (1.0 Large Bowl) + Skimmed Milk Curd Without Sugar (1.0 Medium Bowl) +
Lemon (1.0 Slice)

OR
Carrot Thoran (1.0 Large Bowl) + Besan Wheat Roti Without Oil (2.0 Medium) + Egg Curry
With Less Oil (1.0 Large Bowl) + Buttermilk (1.0 Medium Glass) + Lemon (1.0 Slice)
- Besan Wheat Roti can be made by mixing wheat atta 1 part with half part of Besan Flour
OR
Tomato Onion Salad (1.0 Large Bowl) + Black Rice Soaked Cooked (1.0 Cup) + Katla
Meen Curry (1.0 Large Bowl) + Tomato Rasam (1.0 Small Glass) + Lemon (1.0 Slice)

OR
Grated Mixed Vegetable Salad Without Dressing (1.0 Medium Bowl) + Black Rice Soaked
Cooked (1.0 Cup) + Pomfret Curry With Less Oil (1.0 Large Bowl) + Carrot Beans Thoran
(1.0 Medium Bowl) + Lemon (1.0 Slice)

OR
Carrot Cucumber Onion Salad (1.0 Large Bowl) + Vegetable Black Rice Pulao (1.0 Medium
Bowl) + Grilled Chicken Breast (1.0 Medium) + Lemon (1.0 Slice)
- Gravy vegetables and dry vegetables can be any gourd vegetables like pudalangai, perkangai, sorrakai,
pagarkai or leafy vegetables like vendhaiya keerai, siru keerai, manathakkali keerai. Restrict of potatoes,
sweet potatoes and Yam
- Squeeze lime over foods for better micronutrient absorption especially Iron.
- Start your meal with salads. Starting your meal with fiber helps to achieve satiety and maintain your blood
sugar levels.

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05:00 PM Roasted Chana (1.0 Medium Bowl) + Apple (1.0 Small)
Snacks
OR
Varutha Sundal (1.0 Medium Bowl) + Guava (1.0 Small)

OR
Roasted Soya Chunks (1.0 Medium Bowl) + Muskmelon (1.0 Small bowl)

OR
Green Peas Sundal (1.0 Medium Bowl) + Watermelon (1.0 Small bowl)

OR
Roasted Green Gram Dal (1.0 Medium Bowl) + Pear (1.0 Small)

OR
Black Chickpeas Sundal (1.0 Medium Bowl) + Pomegranate (1.0 Small bowl)

OR
Green Gram Sprouts Chaat (1.0 Medium Bowl) + Orange (1.0 Small)
- Fruit can be 1 medium orange /sweet lime/ guava/pear/apple, 1 medium bowl slices of papaya, 1 medium
bowl muskmelon, 2 plums, 1 peach, 5-6 jamuns, 7-8 cherries, 4-5 strawberries. Avoid the juices and fruits
like Banana, Grapes, Chiku, Mango, Jackfruit, Custard Apple.
- Easy protein rich snacks can be consumed & carried like roasted chana/egg chat/ roasted makhanas/
boiled sprouts/ boiled pulses to provide as healthy snack option.

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09:00 PM Stir Fried Vegetables With Less Oil (1.0 Large Bowl) + Besan Wheat Roti Without Oil (2.0
Dinner Medium) + Chicken Curry Without Coconut (1.0 Large Bowl) + Lemon (1.0 Slice)

OR
Cabbage Carrot Capsicum Salad (1.0 Large Bowl) + Oats Dosa (2.0 Number) + Plain
Sambhar (1.0 Large Bowl) + Lemon (1.0 Slice)

OR
Tomato Cucumber Salad (1.0 Large Bowl) + Dosa With Vegetables (2.0 Number) +
Moong Dal Sambhar (1.0 Large Bowl) + Lemon (1.0 Slice)

OR
Kachumber Salad (1.0 Large Bowl) + Besan Wheat Roti Without Oil (2.0 Medium) +
Rajmah Curry (1.0 Large Bowl) + Lemon (1.0 Slice)

OR
Cucumber Raita (1.0 Large Bowl) + Veg Pulao (1.0 Medium Bowl) + Grilled Chicken
Breast (1.0 Medium) + Lemon (1.0 Slice)

OR
Carrot Cucumber Salad (1.0 Large Bowl) + Pesarattu Dosa (2.0 Number) + Black
Chickpeas Curry (1.0 Large Bowl) + Lemon (1.0 Slice)

OR
Mixed Salad Without Salt (1.0 Large Bowl) + Besan Wheat Roti Without Oil (2.0 Medium)
+ Paneer Bhurji With Less Oil (1.0 Large Bowl) + Lemon (1.0 Slice)
- You can include variety of mains in your diet that are protein rich such as, Soya curry/Mixed pulse
sabji/curry like sprouts/Rajma/Chana or any type of cooked dal. You can also include variety of Nonveg
preparations like Chicken curry, Fish curry, Egg curry etc.
- Start your meal with salads. Starting your meal with fiber helps to achieve satiety and maintain your blood
sugar levels.

Notes:
Goals:
1. Include a medium bowl of Paneer/Sprouts/Egg/Curd/Chicken/Fish in every meal to meet the protein
requirement.
2. Step up your Vegetable intake to a medium bowl in both lunch and dinner.
3. Post the meal make sure you walk for 15-20 mins. This would help achieve stable blood glucose levels.

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