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M4

Member 4 · Age 56

Male · 74 kg

Maintain lean mass, heart health, joint care

Protein target
~85–95g protein/day
Calories
~2000 kcal
Early Morning

Warm cinnamon water

Warm water with a cinnamon stick — helps regulate blood sugar

blood sugar
Breakfast~22g

Tofu paratha + mint chutney

Whole wheat tofu-stuffed paratha, fresh mint-coriander chutney (no curd)

proteinfiber
Your portion:2 parathas
Mid-Morning~28g

Whey + dry fruits

1 scoop whey in water, 5 almonds, 2 walnuts

proteinhealthy fat
Lunch~18g

Chole + rice + kachumber salad

1 cup chole, small rice portion, kachumber with lemon

proteinfiber
Your portion:½ cup rice, normal chole
Evening Snack~6g

Low-GI fruit bowl + pumpkin seeds

Papaya, guava, or pomegranate (no watermelon, grapes, or banana), handful of pumpkin seeds

vitaminsfiber
Dinner~24g

Tofu palak + chapati + moong dal

Tofu in palak gravy, moong dal — iron-rich and blood sugar friendly

proteiniron-rich
Your portion:2 chapatis, full serving

Key Notes

  • Both M3 (50F) and M4 (56M) are managing diabetes — all milk products (curd, paneer, milk, chaas, lassi, raita), honey, and high-GI sugary fruits are fully excluded.
  • Whey protein (1 scoop in water, ~25g) is taken mid-morning every day to support protein targets without added sugar or lactose.
  • Paneer replaced with tofu throughout — comparable protein, no milk/lactose, lower saturated fat, and beneficial for blood sugar management.
  • Calcium needs are met via ragi, sesame seeds, soaked almonds, flaxseeds, and dark leafy greens — no dairy required.
  • Only low-GI fruits permitted: guava, papaya, amla, apple, pomegranate. Banana, watermelon, grapes, and mango are excluded.
  • Rice kept at ¼–½ cup (M3) and ½ cup (M4) per meal; whole grains (ragi, oats, whole wheat chapati) preferred to manage glycaemic load.
  • Ashwagandha, turmeric, methi, and fenugreek appear regularly — strong anti-inflammatory and blood sugar regulating benefits.