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Diet Plan Maker for Health Conditions

Pick a condition (or two), add a few details, and get daily targets, foods to eat and avoid, and a 7-day meal plan with portions and a shopping list, in South Asian or Western style. Free, no sign-up, and it runs in your browser: your health details are never sent anywhere.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

1. Choose a condition

2. About you

Your plan

Type 2 diabetes

Steady blood sugar comes from the amount and type of carbohydrate, spread evenly through the day. High-fibre, minimally processed carbs, lean protein at every meal and healthy fats help; sugary drinks and sweets push glucose up fastest.

  • If you take insulin or tablets that can cause low blood sugar, don't cut carbs suddenly: change your diet with your diabetes team.

Daily targets

Calories

1,880 kcal

Maintenance ≈ 1,884

Carbohydrate

212 g

40–45%

Protein

94 g

15–20%

Fat

73 g

30–35%

Fibre

≥ 25 g

Sodium

≤ 2,300 mg

≈ 5.9 g salt in total

Saturated fat

≤ 21 g

Added sugar

≤ 24 g

≈ 6 tsp

  • Carbohydrates about 40–45% of calories, spread evenly over meals; no meal skipped
  • Fibre 25–35 g a day from vegetables, pulses and whole grains
  • Added sugar under 5% of calories (no sugary drinks, sweets or sweetened chai)
  • Saturated fat under 10% of calories; sodium under 2,300 mg
  • Half the plate vegetables, a quarter protein, a quarter whole-grain carbs

What to eat

Eat more

  • Non-starchy vegetables at lunch and dinner: sabzi, salad, spinach, okra (bhindi), lauki, broccoli, peppers
  • Whole grains in measured portions: whole-wheat or millet roti, brown or basmati rice (¾ cup cooked), oats, quinoa
  • Pulses: daal, chana, rajma, moong, lentil soup
  • Lean protein: chicken, fish, eggs, tofu, paneer in small amounts
  • Plain dahi or yogurt, unsweetened lassi or chaas
  • Whole fruit (one portion at a time): guava, apple, orange, berries, papaya
  • Nuts and seeds: almonds, walnuts, chia, flax

Limit

  • White rice, white bread, naan, poha and suji: small portions with vegetables and protein
  • Potatoes, sweetcorn and peas: count them as the plate's carbohydrate
  • Mango, banana, grapes, dates and dried fruit: small portions
  • Fried foods: pakora, samosa, paratha, puri

Avoid

  • Sugary drinks: soft drinks, packaged juice, sweetened chai or coffee, energy drinks
  • Sweets and desserts: mithai, gulab jamun, jalebi, halwa, kheer, cakes, biscuits
  • Sugar-coated cereals and sweetened yogurts

7-day meal plan

Monday · about 1,835 kcal, 245 g carbs, 66 g protein, 35 g fibre, 1,660 mg sodium

Breakfast

≈ 400 kcal

Millet (foxtail or bajra) upma with vegetables

  • • ½ cup millet
  • • ¾ cup mixed vegetables
  • • 1¼ tsp oil

58 g carbs · 11 g protein · 13 g fat · 8 g fibre

Mid-morning snack

≈ 170 kcal

An apple with 10 almonds

  • • 1 apple
  • • 10 almonds

22 g carbs · 4 g protein · 8 g fat · 5 g fibre

Lunch

≈ 520 kcal

Egg curry (2 eggs) with ¾ cup rice and green beans

  • • 2 eggs
  • • ¾ cup cooked rice
  • • 1 cup green beans

62 g carbs · 20 g protein · 20 g fat · 5 g fibre

Afternoon snack

≈ 175 kcal

¼ cup roasted chana

  • • ¼ cup roasted chana

28 g carbs · 10 g protein · 3 g fat · 8 g fibre

Dinner

≈ 570 kcal

Boiled potatoes and carrots with a boiled egg and a pinch of salt

  • • 1½ medium potatoes
  • • 1½ cup carrots
  • • 2 eggs
  • • 1½ tsp olive oil

75 g carbs · 21 g protein · 17 g fat · 9 g fibre

Shopping list for the week

Vegetables & fruit

Grains & bread

Pulses & legumes

Dairy & eggs

Meat & fish

Nuts & seeds

Oils, herbs & spices

Other

Tips

  • Eat vegetables and protein first, then the roti or rice: it softens the sugar rise.
  • Keep meal times regular, especially if you take insulin or sulfonylureas (e.g. gliclazide).
  • A 10–15 minute walk after meals lowers post-meal blood sugar.
  • Read labels for 'total carbohydrate' and added sugars.

Easy swaps

  • White riceswap forBrown rice, or half rice and half vegetables
  • Maida naanswap forWhole-wheat or multigrain roti
  • Chai with sugarswap forChai without sugar, or with a non-nutritive sweetener
  • Fruit juiceswap forA whole orange or guava

When to see a doctor

  • Low blood sugar if you take insulin or sulfonylureas: shaking, sweating, confusion, fast heartbeat. Take 15 g fast sugar (e.g. ½ cup juice) and recheck in 15 minutes.
  • Very high readings with extreme thirst, vomiting, drowsiness or deep fast breathing: seek urgent care.
  • Foot wounds that don't heal, or new numbness.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

Read the full guide: Heart Patient Diet Plan: What to Eat for a Healthy Heart

How to make a diet plan for a health condition

Quick answer: To make a diet plan for a health condition, choose your condition, add your details, pick your food style, read your targets and food lists and use the 7-day plan.

  1. Choose your condition. Nineteen are covered, from type 2 diabetes and high blood pressure to coeliac disease, IBS, diarrhoea and anal fissure. Add a second one if you have both; the plan follows the stricter rule.
  2. Add your details. Sex, age, height, weight and activity set your calories. Choose whether to keep or lose weight.
  3. Pick your food style. South Asian, Western or a mix, and vegetarian, vegan, with eggs or non-vegetarian.
  4. Read your targets and food lists. Carbs, protein, fat, fibre, sodium and sugar limits, and what to eat more of, limit and avoid.
  5. Use the 7-day plan. Each meal has portions. Shuffle for other dishes, tick off the shopping list, and print or download it.

Why diets differ by condition

Diabetes plans focus on the amount and type of carbohydrate; blood pressure plans on salt and potassium; kidney plans on protein, salt and sometimes potassium and phosphorus; gout plans on purines and alcohol; coeliac plans on strict gluten avoidance. Using the wrong rules can make things worse, which is why the plan changes completely with the condition.

Two conditions at once

When you choose two conditions, every 'avoid' list is kept and the lower limit wins. Foods one condition recommends but the other restricts (for example potassium-rich DASH foods with kidney disease) move to 'limit' with a note. Combinations like diabetes with kidney disease are exactly where a dietitian's advice matters most.

Where the advice comes from

The rules follow mainstream guidelines: the American Diabetes Association, the DASH plan and American Heart Association, KDIGO and the National Kidney Foundation, the American College of Rheumatology, Monash University's low-FODMAP programme, and coeliac societies.

Frequently asked questions

Is this a medical diet prescription?

No. This is general guidance from public guidelines, not a personal prescription: check it with your doctor or a registered dietitian. That's especially important for kidney disease, pregnancy, children and anyone on insulin, warfarin or dialysis.

Can I use it if I'm vegetarian or vegan?

Yes. Choose vegetarian, vegan or vegetarian with eggs and every meal in the plan follows it.

Does it include desi food?

Yes. Pick South Asian and you get dishes like daal with whole-wheat roti, chana, khichdi, moong chilla, millet roti, sabzi and dahi, with portions suited to the condition.

Are my health details saved?

Only in your own browser, so you don't have to type them again. Nothing is sent to a server.