Zelta · Meal Plan

Z

Zelta

Doctor-Prescribed Weight Loss · zelta.in

Personalised Meal Plan

A daily eating guide for healthier living

MealPlan

Kcal / day

A balanced plate · structured timings · mindful portions — built around whole, minimally processed foods.

🍽️

Know Your Plate

Prepared for Patient name Date

Name

Age

Weight (kg)

BMI

HbA1c (%)

Meal Timings	Vegetarian	Non Vegetarian	Suggestion

Measurements 🥣1 cup = 200 ml 🥄1 tsp = 5 ml 🥄1 tbsp = 15 ml 🥛1 glass = 250 ml

Disclaimer: This is a generalised meal plan. It cannot replace medical or dietary advice. For a customised plan, please consult a qualified dietitian.

🍽️ Know Your Plate

50% 25% 25%

50% Non-starchy Vegetablesspinach, broccoli, cabbage, cauliflower, brinjal, tomato, beans

25% Protein Foodsdal, paneer, soya, egg, lean meat, fish, low-fat yogurt

25% Grains & Starchy Vegunpolished rice, oats, millets, sweet potato, broken wheat

✋ Know Your Portion Size

🫴

1 Handful

1 serving of snack — nuts, seeds, roasted chana

🎾

1 Tennis Ball

1 serving of fruit

👍

Thumb Tip

1 teaspoon — keep oil & fat to a minimum

✊

1 Fist

1 cup — ½ cup cereal, dal or rice

🤲

Two Open Hands

A healthy serving of vegetables

✋

Palm Size

1 serving of protein — fish, paneer, poultry

✓ Eat Most of These

Whole, unprocessed or minimally processed, fibre-containing foods that release glucose into the blood gradually.

Non-starchy vegetables — lettuce, cucumbers, broccoli, tomatoes, green beans
Fruits — apples, oranges, pear, guava, strawberries
Whole intact grains — brown rice, broken wheat, unpolished millets, whole wheat bread, oatmeal
Starchy vegetables & legumes — sweet potato, corn, green peas, pumpkin, kidney beans, chickpeas

✕ Try to Eat Less of These

Refined, highly processed carbohydrates that digest quickly and cause sharp spikes in blood glucose.

Sugary drinks — sodas, flavoured drinks, packaged juice
Refined flour products — white bread, white pasta, burger, pizza, samosa
Bakery items — biscuits, cookies, puffs, sugary cereal
Sweets & snacky foods — cake, candy, chips

🏃 Physical Activity Pyramid

Limit Sedentary habits, long screen time

2–3 Days a Week Stretching, weight lifting, push-ups, sit-ups

3–5 Times a Week Cycling, swimming, brisk walking, jogging, badminton

Everyday Climbing stairs, household chores, walking

Before starting any exercise regime, take consent from your healthcare provider — some exercises are contraindicated with diabetes-related complications.
Check blood glucose levels before and after exercise.
Don't measure glucose immediately after — wait for the body to cool down, then monitor.

⚠ Important: This guidance does not replace medical advice. Talk to your doctor or healthcare professional for details specific to your condition.