Member 4 · Age 56

Male · 74 kg

Maintain lean mass, heart health, joint care

Protein

~85–95g protein/day

Calories

~2000 kcal

Early Morning

1 tsp soaked methi, lemon — helps regulate fasting blood sugar

blood sugar

Your portion:regular methi water

Breakfast~20g

2–3 chillas, fresh mint-coriander chutney, onion-tomato filling

proteinfiber

Your portion:3 chillas + 4 walnuts

Mid-Morning~25g

1 scoop whey in water, 1 low-GI fruit (guava, papaya, or apple)

protein

Your portion:1 scoop whey + 1 fruit

Lunch~18g

1 cup rajma, small rice portion, kachumber salad with lemon

proteinfiber

Your portion:½ cup rice, normal rajma

Evening Snack~10g

½ cup roasted chana, 1 small apple (low-GI, high fiber)

proteinfiber

Dinner~24g

Tofu sabzi, toor dal, sautéed spinach (tofu replaces paneer)

proteinfiber

Your portion:2 chapatis, 100g tofu

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.