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Having at least two servings of vegetables (cooked or raw) a day will help you lose weight, boost your immunity, and develop good control over blood glucose levels. Vegetables are nutrient-rich foods and good sources of vitamins, minerals, antioxidants, and fiber. Related: 48 High-Protein Foods List To Include In Your Diet
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Green tea with ½ cup green moong/ black chana chaat.1 cup vegetable daliya khichdi + 1 roasted homemade papad + 1 cup curd.3 oz steamed or baked fish/chicken + ½ cup rice + 1 cup vegetable curry + ½ cup curd.2 chapatis + 1 cup vegetable curry + 1 cup daal + ½ cup curd.1 cup cucumber, tomato, and carrot salad.1 glass unstrained vegetable juice/1 glass bitter gourd juice.1 cup vegetable oats upma + 1 whole boiled egg or 2 boiled egg whites.2 besan chillas + 2 tablespoons green chutney.1 cup red rice vegetable poha + ½ cup boiled sprouts.1 cup warm low-fat milk with a pinch of raw ground turmeric or cinnamon powder.Mixed vegetable curry + 2 chapatis + curd.Vegetable clear soup or chicken and vegetable clear soup +2 chapatis.Filter coffee with less milk and ½ cup roasted chana.Black coffee and ¼ cup homemade snacks (Use less oil).Green tea with roasted flaked rice with curry leaves and chopped garlic.Cucumber and tomato salad + ½ cup brown rice + 1 cup vegetable curry + ½ cup fish or chicken curry with less spice + 1 glass mint jeera buttermilk.Cucumber and tomato salad + ½ cup brown rice + 1 cup sambar with lots of vegetables + any vegetable curry (with less spice) + 1 glass mint jeera buttermilk.A glass of ragi malt with thin buttermilk.Unstrained vegetable juice/ Bitter gourd juice.1 small cup of vegetable upma with chutney.2 dosas with chutney and vegetable sambar (use less salt).2-3 idlis with chutney and drumstick sambar (use less salt).1 glass of warm milk with a pinch of cinnamon or raw ground turmeric powder.2 chapatis + ½ cup vegetable curry + ½ cup daal + ½ cup yogurt.2 whole wheat chapatis + ½ cup chicken stew + ½ cup vegetable curry + ½ cup yogurt.Green tea and a fistful of roasted nuts ( almonds, pistachios, walnuts).1 cup of daliya vegetable khichdi + ½ cup curd.Cucumber tomato salad + ½ cup rice + ½ cup vegetable curry + fish curry.2 medium-sized whole wheat chapatis + 1/2 cup vegetables, such as peas, cauliflower, capsicum, any gourd, green beans, etc.Any unstrained vegetable juice or bitter gourd juice.
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1 apple or orange or 1 cup papaya or guava.Cucumber salad + 1 whole wheat stuffed paratha + peas sabzi + 1 teaspoon pickle.Cucumber salad + 1 whole wheat chapati + any vegetable sabzi + ½ cup boiled sprouts.1 slice of toasted wheat bread and 2 boiled egg whites or 1 one whole boiled egg.1 cup of warm milk with a pinch of raw ground turmeric/cinnamon powder.2 medium-sized chapatis + chicken stew + any vegetable curry, except for root vegetables.2 medium-sized chapatis + any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except for root vegetables + 1 cup dal/paneer.You can have one small cup of bhel puri or baked snacks. Green tea without sugar or artificial sweeteners.2 medium-sized whole wheat chapatis with 3 oz baked fish + any vegetable curry + 1 cup raita.2 medium-sized whole wheat chapatis with ½ cup rajma/chole +½ cup thin dal + 1 cup okra curry/ any other vegetable curry + ½ cup curd/raita.Unstrained vegetable juice/ bitter gourd juice.1 seasonal fruit (except for banana, mango, sapota, custard apple, jackfruit).Add a dash of lime, and garnish with coriander leaves and a few mint leaves. 1 cup cucumber, tomato, and carrot salad.2 vegetable moong chillas with green chutney and 1 whole boiled egg.For sweetening purposes, add ½ teaspoon honey. Unprocessed ragi flakes/wheat flakes (½ cup) with one cup of low-fat milk and a pinch of cinnamon powder.2 small whole wheat parathas (without ghee or butter) with 1 cup raita + 1 teaspoon pickle + ½ cup boiled sprouts.1 piece of brown bread with 2 boiled egg whites + 1 cup green tea.Fenugreek water (1 teaspoon fenugreek seeds soaked in a glass of water overnight).