7-Day Low-Carb Diabetic Diet Plan to Control Blood Sugar, Potatoes & Sugar Cravings

Here’s a practical, diabetes-friendly diet plan designed to manage carbohydrate intake (especially potatoes) and control blood sugar levels. I’ll give you a 7-day plan with flexible options and key rules you can follow long-term.

Here’s a practical, diabetes-friendly diet plan designed to manage carbohydrate intake (especially potatoes) and control blood sugar levels. I’ll give you a 7-day plan with flexible options and key rules you can follow long-term.

General Rules to Control Carbs, Potatoes, and Sugar

• Limit carbs per meal: Aim for 30–45g per meal and 15–20g per snack (depending on doctor’s advice).

• Prefer complex carbs: Whole grains, lentils, beans, oats, barley, and non-starchy vegetables.

• Avoid sugary foods: Cut out sweets, soda, white bread, pastries, sweetened tea/coffee.

• Replace potatoes: Use cauliflower, turnips, pumpkin, zucchini, or sweet potatoes (small portion).

• Increase protein & fiber: Eggs, chicken, fish, low-fat dairy, and vegetables slow sugar spikes.

• Space meals: 3 main meals + 2 small snacks to prevent sugar fluctuations.

7-Day Low-Carb Diabetic Meal Plan

Day 1

Breakfast:

• 2 boiled eggs + 1 slice whole-grain bread

• 1 small cucumber & tomato salad

• Green tea without sugar

Mid-Morning Snack:

• 10 almonds or 1 small apple

Lunch:

• Grilled chicken breast (120g)

• Mixed vegetable salad (lettuce, cabbage, bell peppers)

• ½ cup cooked brown rice

Evening Snack:

• 1 cup plain Greek yogurt (unsweetened)

Dinner:

• Moong dal soup + sautéed spinach

• 1 small multigrain roti

Day 2

Breakfast:

• Besan (chickpea flour) chilla with spinach

• 1 cup unsweetened milk

Snack:

• 1 boiled egg or 1 handful roasted chana

Lunch:

• Grilled fish (120g)

• Steamed vegetables (broccoli, beans, carrots)

• ½ cup quinoa or barley

Snack:

• 1 slice low-fat cheese + cucumber sticks

Dinner:

• Palak paneer (light on oil)

• 1 small multigrain roti

Day 3

Breakfast:

• Vegetable omelette (egg whites + spinach, onions, tomatoes)

• 1 slice whole-grain toast

Snack:

• 1 small pear or guava

Lunch:

• Grilled kebab or baked chicken tikka

• 1 small bowl mixed salad

• ½ cup brown rice

Snack:

• Handful of walnuts or sunflower seeds

Dinner:

• Masoor dal + sautéed okra

• 1 small whole-wheat roti

Day 4

Breakfast:

• Overnight oats with chia seeds, cinnamon (no sugar)

• 5 soaked almonds

Snack:

• 1 boiled egg

Lunch:

• Grilled chicken or turkey slices

• Stir-fried mixed vegetables

• ½ cup bulgur wheat

Snack:

• 1 cup unsweetened lassi

Dinner:

• Mixed vegetable soup

• Grilled paneer or tofu

Day 5

Breakfast:

• Scrambled eggs + 1 slice multigrain bread

• Cucumber sticks

Snack:

• 1 handful roasted peanuts

Lunch:

• Grilled fish + sautéed spinach

• 1 small bowl salad

• ½ cup millet (bajra/jowar)

Snack:

• 1 small apple

Dinner:

• Chicken vegetable soup

• 1 small roti

Day 6

Breakfast:

• Dahi (unsweetened) + 2 tbsp flax seeds + cinnamon

• 1 boiled egg

Snack:

• Handful of mixed nuts

Lunch:

• Baked chicken breast or shami kebab

• Salad with olive oil & lemon

• ½ cup quinoa

Snack:

• 1 small bowl sprouts salad

Dinner:

• Moong dal or masoor dal

• 1 small roti

Day 7

Breakfast:

• 2 egg white omelette with vegetables

• 1 slice whole-grain toast

Snack:

• 1 small peach or handful of berries

Lunch:

• Grilled fish or chicken tikka

• Cauliflower mash (instead of potatoes)

• Stir-fried vegetables

Snack:

• 1 slice low-fat cheese

Dinner:

• Light chicken stew

• 1 small multigrain roti

Additional Tips

• Control portion size: Even healthy carbs can raise sugar if overeaten.

• Avoid fried potatoes, french fries, samosas, parathas.

• Check blood sugar 2 hours after meals to see which foods spike your glucose.

• Stay active: 20-30 min walk after meals helps control sugar naturally.

• Drink water: Stay hydrated, avoid juices and sodas.

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