14-Day Low-Carb Diet Meal Plan

14-Day Low-Carb Diet Meal Plan

The most common question from people who want to try a low-carb diet is probably this one: What do I eat?

We always try to make low-carb diets simple, so of course we have the answer for you. Either sign up for our free two-week low-carb challenge for a step-by-step guide, including shopping lists etc., or just check out our 14-day low-carb diet plan below.

Cook 1, 2 or 3 times per day

Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Perfect, if you like variety. But if you instead want less cooking there are two things you can do:

  1. Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. Voilà: no need to cook for lunch!
  2. Simplify breakfast: You could choose one breakfast you like, and eat it every day. Like scrambled eggs. Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee. This not only saves you time and money, it also increases the effect of the diet on weight loss and blood sugars. More on intermittent fasting

Whatever option is right for you, here are the recipes. Click the images for instructions.

Week 1

Monday

Scrambled Eggs<br />(Breakfast)Scrambled Eggs
(Breakfast)
4.3 out of 5 stars5 stars65%4 stars16%3 stars9%2 stars4%1 star4%2335 ratings2,335 Ketogenic low carbKetogenic low carb67% Fat24% Protein1% Carbs1 g carbs / serving Easy 5 m0 minutes preparation5 minutes cooking time
Low-Carb Tuna Cheese Melt<br />(Lunch)Low-Carb Tuna Cheese Melt
(Lunch)
4.2 out of 5 stars5 stars57%4 stars19%3 stars14%2 stars6%1 star2%1023 ratings1,023 Ketogenic low carbKetogenic low carb80% Fat18% Protein2% Carbs4 g carbs / serving( 2 pieces per serving ) Easy 5 + 45 m5 minutes preparation45 minutes cooking time
Pesto Chicken Casserole with Feta Cheese and Olives<br />(Dinner)Pesto Chicken Casserole with Feta Cheese and Olives
(Dinner)
4.5 out of 5 stars5 stars68%4 stars15%3 stars9%2 stars4%1 star1%4064 ratings4,064 Ketogenic low carbKetogenic low carb76% Fat21% Protein3% Carbs7 g carbs / serving Medium 15 + 30 m15 minutes preparation30 minutes cooking time

Tuesday

Low-Carb Frittata<br />(Breakfast)Low-Carb Frittata
(Breakfast)
4.6 out of 5 stars5 stars76%4 stars12%3 stars6%2 stars2%1 star1%3070 ratings3,070 Ketogenic low carbKetogenic low carb79% Fat19% Protein2% Carbs3 g carbs / serving Easy 5 + 35 m5 minutes preparation35 minutes cooking time
Low-Carb Meat Pie<br />(Lunch)Low-Carb Meat Pie
(Lunch)
4.6 out of 5 stars5 stars74%4 stars15%3 stars6%2 stars2%1 star1%4640 ratings4,640 Ketogenic low carbKetogenic low carb71% Fat24% Protein3% Carbs5 g carbs / serving Medium 30 + 40 m30 minutes preparation40 minutes cooking time
Baked Salmon with Lemon and Butter<br />(Dinner)Baked Salmon with Lemon and Butter
(Dinner)
4.4 out of 5 stars5 stars67%4 stars15%3 stars11%2 stars2%1 star2%486 ratings486 Ketogenic low carbKetogenic low carb74% Fat25% Protein1% Carbs1 g carbs / serving Easy 10 + 25 m10 minutes preparation25 minutes cooking time

Wednesday

Judy’s Low-Carb Porridge<br />(Breakfast)Judy’s Low-Carb Porridge
(Breakfast)
4.4 out of 5 stars5 stars64%4 stars18%3 stars11%2 stars3%1 star2%1093 ratings1,093 Ketogenic low carbKetogenic low carb88% Fat6% Protein4% Carbs7 g carbs / serving Easy 5 m0 minutes preparation5 minutes cooking time
Salad in a Jar<br />(Lunch)Salad in a Jar
(Lunch)
4.4 out of 5 stars5 stars65%4 stars18%3 stars7%2 stars5%1 star2%417 ratings417 Ketogenic low carbKetogenic low carb78% Fat17% Protein4% Carbs6 g carbs / serving( One jar ) Easy 10 m10 minutes preparation0 minutes cooking time
Low-Carbonara<br />(Dinner)Low-Carbonara
(Dinner)
4.3 out of 5 stars5 stars59%4 stars20%3 stars14%2 stars3%1 star2%362 ratings362 Ketogenic low carbKetogenic low carb83% Fat13% Protein4% Carbs8 g carbs / serving Easy 15 + 20 m15 minutes preparation20 minutes cooking time

Thursday

Dairy-Free Latte<br />(Breakfast)Dairy-Free Latte
(Breakfast)
4.1 out of 5 stars5 stars52%4 stars19%3 stars16%2 stars7%1 star3%703 ratings703 Ketogenic low carbKetogenic low carb85% Fat15% Protein0% Carbs0 g carbs / serving Easy 5 m5 minutes preparation0 minutes cooking time
Chicken Breast with Herb Butter<br />(Lunch)Chicken Breast with Herb Butter
(Lunch)
4.2 out of 5 stars5 stars58%4 stars17%3 stars13%2 stars6%1 star3%584 ratings584 Ketogenic low carbKetogenic low carb72% Fat27% Protein1% Carbs1 g carbs / serving Easy 5 + 15 m5 minutes preparation15 minutes cooking time
Low-Carb Tex-Mex Casserole<br />(Dinner)Low-Carb Tex-Mex Casserole
(Dinner)
4.5 out of 5 stars5 stars69%4 stars14%3 stars9%2 stars3%1 star2%2529 ratings2,529 Ketogenic low carbKetogenic low carb74% Fat23% Protein3% Carbs6 g carbs / serving Easy 15 + 30 m15 minutes preparation30 minutes cooking time

Friday

Mushroom Omelet<br />(Breakfast)Mushroom Omelet
(Breakfast)
4.5 out of 5 stars5 stars73%4 stars12%3 stars6%2 stars3%1 star3%2213 ratings2,213 Ketogenic low carbKetogenic low carb75% Fat23% Protein2% Carbs2 g carbs / serving Easy 5 + 10 m5 minutes preparation10 minutes cooking time
Avocado, Bacon and Goat-Cheese Salad<br />(Lunch)Avocado, Bacon and Goat-Cheese Salad
(Lunch)
4.3 out of 5 stars5 stars64%4 stars15%3 stars10%2 stars6%1 star2%340 ratings340 Ketogenic low carbKetogenic low carb88% Fat9% Protein3% Carbs7 g carbs / serving Easy 10 + 20 m10 minutes preparation20 minutes cooking time
Brussels Sprouts and Hamburger Gratin<br />(Dinner)Brussels Sprouts and Hamburger Gratin
(Dinner)
4.1 out of 5 stars5 stars50%4 stars18%3 stars21%2 stars5%1 star4%331 ratings331 Ketogenic low carbKetogenic low carb74% Fat22% Protein3% Carbs6 g carbs / serving Easy 5 + 40 m5 minutes preparation40 minutes cooking time

Saturday

Breakfast Tapas<br />(Breakfast)Breakfast Tapas
(Breakfast)
4.3 out of 5 stars5 stars65%4 stars15%3 stars10%2 stars5%1 star3%490 ratings490 Ketogenic low carbKetogenic low carb76% Fat20% Protein3% Carbs4 g carbs / serving Easy 10 m10 minutes preparation0 minutes cooking time
Pancakes with Savory Cream-Cheese Topping<br />(Lunch)Pancakes with Savory Cream-Cheese Topping
(Lunch)
4.2 out of 5 stars5 stars61%4 stars16%3 stars10%2 stars7%1 star4%308 ratings308 Ketogenic low carbKetogenic low carb75% Fat20% Protein4% Carbs5 g carbs / serving Medium 15 + 20 m15 minutes preparation20 minutes cooking time
Chops Marinated in Red Pesto<br />(Dinner)Chops Marinated in Red Pesto
(Dinner)
4.3 out of 5 stars5 stars61%4 stars17%3 stars13%2 stars3%1 star3%340 ratings340 Ketogenic low carbKetogenic low carb77% Fat22% Protein1% Carbs1 g carbs / serving Easy 5 + 20 m5 minutes preparation20 minutes cooking time

Sunday

Bacon Lettuce and Tomato with Oopsie Bread<br />(Breakfast)Bacon Lettuce and Tomato with Oopsie Bread
(Breakfast)
4.6 out of 5 stars5 stars73%4 stars14%3 stars7%2 stars3%1 star1%5677 ratings5,677 Ketogenic low carbKetogenic low carb86% Fat11% Protein2% Carbs2 g carbs / serving Easy 5 + 10 m5 minutes preparation10 minutes cooking time
Low-Carb Egg Wraps with Crispy Shrimp Salad<br />(Lunch)Low-Carb Egg Wraps with Crispy Shrimp Salad
(Lunch)
4.3 out of 5 stars5 stars64%4 stars15%3 stars11%2 stars4%1 star3%166 ratings166 Ketogenic low carbKetogenic low carb87% Fat10% Protein2% Carbs8 g carbs / serving Easy 10 m10 minutes preparation0 minutes cooking time
Bacon-Wrapped Meatloaf<br />(Dinner)Bacon-Wrapped Meatloaf
(Dinner)
4.2 out of 5 stars5 stars59%4 stars19%3 stars12%2 stars5%1 star3%520 ratings520 Ketogenic low carbKetogenic low carb80% Fat18% Protein2% Carbs6 g carbs / serving Medium 10 m + 1 h10 minutes preparation1 hour cooking time

Week 2

Monday

No-Bread Breakfast Sandwich<br />(Breakfast)No-Bread Breakfast Sandwich
(Breakfast)
4.4 out of 5 stars5 stars67%4 stars16%3 stars10%2 stars3%1 star2%376 ratings376 Ketogenic low carbKetogenic low carb72% Fat27% Protein1% Carbs0 g carbs / serving Easy 5 + 10 m5 minutes preparation10 minutes cooking time
Thai Fish with Curry and Coconut<br />(Lunch)Thai Fish with Curry and Coconut
(Lunch)
4.4 out of 5 stars5 stars65%4 stars18%3 stars9%2 stars3%1 star2%384 ratings384 Moderate low carbModerate low carb62% Fat29% Protein8% Carbs9 g carbs / serving Easy 10 + 20 m10 minutes preparation20 minutes cooking time
Hamburger Patties with Creamy Tomato Sauce<br />(Dinner)Hamburger Patties with Creamy Tomato Sauce
(Dinner)
4.5 out of 5 stars5 stars72%4 stars15%3 stars6%2 stars2%1 star1%4221 ratings4,221 Moderate low carbModerate low carb75% Fat19% Protein5% Carbs11 g carbs / serving Easy 20 + 15 m20 minutes preparation15 minutes cooking time

Tuesday

Bulletproof Coffee<br />(Breakfast)Bulletproof Coffee
(Breakfast)
4.1 out of 5 stars5 stars53%4 stars18%3 stars18%2 stars6%1 star3%1271 ratings1,271 Ketogenic low carbKetogenic low carb98% Fat1% Protein2% Carbs1 g carbs / serving Easy 5 m5 minutes preparation0 minutes cooking time
Low-Carb Beef Stroganoff<br />(Lunch)Low-Carb Beef Stroganoff
(Lunch)
4.4 out of 5 stars5 stars66%4 stars15%3 stars9%2 stars4%1 star3%241 ratings241 Moderate low carbModerate low carb76% Fat18% Protein5% Carbs11 g carbs / serving Medium 10 + 20 m10 minutes preparation20 minutes cooking time
Salmon Tandoori with Cucumber Sauce<br />(Dinner)Salmon Tandoori with Cucumber Sauce
(Dinner)
4.3 out of 5 stars5 stars64%4 stars15%3 stars10%2 stars6%1 star4%325 ratings325 Ketogenic low carbKetogenic low carb84% Fat13% Protein3% Carbs8 g carbs / serving Easy 5 + 20 m5 minutes preparation20 minutes cooking time

Wednesday

Coconut Porridge<br />(Breakfast)Coconut Porridge
(Breakfast)
4.6 out of 5 stars5 stars73%4 stars15%3 stars7%2 stars2%1 star1%1648 ratings1,648 Ketogenic low carbKetogenic low carb86% Fat10% Protein3% Carbs4 g carbs / serving Easy 10 m0 minutes preparation10 minutes cooking time
Chili-Covered Salmon with Spinach<br />(Lunch)Chili-Covered Salmon with Spinach
(Lunch)
4.3 out of 5 stars5 stars59%4 stars19%3 stars10%2 stars6%1 star3%423 ratings423 Ketogenic low carbKetogenic low carb83% Fat16% Protein1% Carbs2 g carbs / serving Easy 5 + 20 m5 minutes preparation20 minutes cooking time
Garlic Chicken<br />(Dinner)Garlic Chicken
(Dinner)
4.4 out of 5 stars5 stars65%4 stars17%3 stars9%2 stars4%1 star2%893 ratings893 Ketogenic low carbKetogenic low carb72% Fat25% Protein3% Carbs5 g carbs / serving Easy 10 + 40 m10 minutes preparation40 minutes cooking time

Thursday

Egg Muffins<br />(Breakfast)Egg Muffins
(Breakfast)
4.5 out of 5 stars5 stars69%4 stars15%3 stars9%2 stars3%1 star2%1043 ratings1,043 Ketogenic low carbKetogenic low carb71% Fat27% Protein2% Carbs2 g carbs / serving Easy 5 + 20 m5 minutes preparation20 minutes cooking time
Cauliflower Soup with Crumbled Pancetta<br />(Lunch)Cauliflower Soup with Crumbled Pancetta
(Lunch)
4.3 out of 5 stars5 stars63%4 stars17%3 stars12%2 stars3%1 star3%288 ratings288 Ketogenic low carbKetogenic low carb89% Fat8% Protein3% Carbs5 g carbs / serving Easy 5 + 15 m5 minutes preparation15 minutes cooking time
Pork Chops with Blue-Cheese Sauce<br />(Dinner)Pork Chops with Blue-Cheese Sauce
(Dinner)
4.2 out of 5 stars5 stars59%4 stars17%3 stars14%2 stars2%1 star5%170 ratings170 Ketogenic low carbKetogenic low carb78% Fat19% Protein3% Carbs5 g carbs / serving Easy 5 + 15 m5 minutes preparation15 minutes cooking time

Friday

Scrambled Eggs with Halloumi Cheese<br />(Breakfast)Scrambled Eggs with Halloumi Cheese
(Breakfast)
4.4 out of 5 stars5 stars67%4 stars18%3 stars7%2 stars3%1 star3%222 ratings222 Ketogenic low carbKetogenic low carb76% Fat22% Protein2% Carbs2 g carbs / serving Easy 10 + 15 m10 minutes preparation15 minutes cooking time
Low-Carb Tortilla with Ground Beef and Salsa</br>(Lunch)Low-Carb Tortilla with Ground Beef and Salsa
(Lunch)
4.5 out of 5 stars5 stars74%4 stars13%3 stars8%2 stars3%1 star1%459 ratings459 Ketogenic low carbKetogenic low carb71% Fat24% Protein3% Carbs8 g carbs / serving Medium 15 + 30 m15 minutes preparation30 minutes cooking time
Fish Casserole with Mushrooms and French Mustard<br />(Dinner)Fish Casserole with Mushrooms and French Mustard
(Dinner)
4.4 out of 5 stars5 stars67%4 stars13%3 stars9%2 stars7%1 star2%380 ratings380 Ketogenic low carbKetogenic low carb74% Fat20% Protein4% Carbs10 g carbs / serving Medium 15 + 30 m15 minutes preparation30 minutes cooking time

Saturday

Classic Bacon and Eggs<br />(Breakfast)Classic Bacon and Eggs
(Breakfast)
4.6 out of 5 stars5 stars76%4 stars12%3 stars6%2 stars2%1 star2%3858 ratings3,858 Ketogenic low carbKetogenic low carb73% Fat26% Protein1% Carbs0 g carbs / serving Beginner 12 m0 minutes preparation12 minutes cooking time
Salmon with Pesto and Spinach<br />(Lunch)Salmon with Pesto and Spinach
(Lunch)
4.4 out of 5 stars5 stars68%4 stars16%3 stars8%2 stars3%1 star2%234 ratings234 Ketogenic low carbKetogenic low carb80% Fat18% Protein1% Carbs2 g carbs / serving Easy 5 + 20 m5 minutes preparation20 minutes cooking time
Steak with Béarnaise Sauce<br />(Dinner)Steak with Béarnaise Sauce
(Dinner)
4.3 out of 5 stars5 stars63%4 stars17%3 stars10%2 stars5%1 star3%158 ratings158 Ketogenic low carbKetogenic low carb82% Fat16% Protein2% Carbs4 g carbs / serving Medium 10 + 15 m10 minutes preparation15 minutes cooking time

Sunday

Western Omelet<br />(Breakfast)Western Omelet
(Breakfast)
4.5 out of 5 stars5 stars71%4 stars13%3 stars7%2 stars3%1 star3%744 ratings744 Ketogenic low carbKetogenic low carb72% Fat25% Protein3% Carbs5 g carbs / serving Easy 10 + 15 m10 minutes preparation15 minutes cooking time
Turkey with Cream-Cheese Sauce<br />(Lunch)Turkey with Cream-Cheese Sauce
(Lunch)
4.5 out of 5 stars5 stars71%4 stars15%3 stars8%2 stars3%1 star1%383 ratings383 Ketogenic low carbKetogenic low carb76% Fat21% Protein3% Carbs6 g carbs / serving Easy 5 + 20 m5 minutes preparation20 minutes cooking time
Low-Carb Cheeseburger<br />(Dinner)Low-Carb Cheeseburger
(Dinner)
4.3 out of 5 stars5 stars61%4 stars18%3 stars11%2 stars4%1 star4%785 ratings785 Ketogenic low carbKetogenic low carb72% Fat25% Protein3% Carbs5 g carbs / serving Medium 20 + 15 m20 minutes preparation15 minutes cooking time

More low-carb meal plans – including shopping lists

Do you want many more adaptable weekly low-carb meal plans, including shopping lists and easily printable recipe guides? Check out our premium meal plan tool, available with lots of other bonus material with a free trial membership

Here are examples of the low-carb meal plans you can get, there are also stricter keto plans plus vegetarian and dairy-free options. These meal plans require a free membership trial to view.

Easy Cooking

Don’t feel like much of a chef but still want to serve and have healthy homemade meals? This is the meal plan for you! Boost your confidence in the kitchen with these delicious and easy-to-make recipes that help you stay below 25 grams of carbs per day. Full meal plan →

Broccoli and Cauliflower Gratin with SausageMon
Salmon with Pesto and SpinachTue
Oven-Baked Paprika Chicken with RutabagaWed
Western OmeletThu
Indian Cabbage Stir-FryFri
Turkey with Cream-Cheese SauceSat
Stuffed Peppers with Ground Beef and CheeseSun

Egg Free

If you’re allergic to eggs, don’t like them or choose not to eat them for other reasons, this meal plan is for you. It gives you a week full of delicious, egg-free meals and helps you stay below 30 grams of carbs per day. Full meal plan →

Creamy Fish and Broccoli CasseroleMon
Cheese-Filled Chicken Breast with GuacamoleTue
Stuffed Cabbage CasseroleWed
Fried Coconut Salmon with Napa CabbageThu
Cauliflower Chicken AlfredoFri
Pork Shoulder Chops with Roasted Cauliflower Parmesan and Herb ButterSat
Curry Chicken with Cauliflower RiceSun

Low Carb #1

This week’s meal plan gives you a variety of delicious low-carb meals with 25 g of carbs or less per day. Full meal plan →

Hamburger Patties with Creamy Tomato Sauce and Fried CabbageMon
Creamy Chicken CasseroleTue
Low-Carb Salmon PieWed
Keto LasagnaThu
Pesto Chicken Casserole with Feta Cheese and OlivesFri
Low-Carb Cauliflower Pizza with Green Bell Peppers and OlivesSat
Stuffed Cabbage CasseroleSun

Low Carb #2

This week’s meal plan gives you a variety of delicious low-carb meals with 35 g of carbs or less per day. Full meal plan →

Asian Cabbage Stir-FryMon
Saffron-Flavored Fish Soup with AioliTue
Avocado Pie with a Taste of ChiliWed
Rutabaga Fritters with BaconThu
Minute Steak Roulads with Cheese and Herb ButterFri
Low-Carb Cauliflower Pizza with ArtichokesSat
Flying Jacob CasseroleSun

Low Carb #3

Enjoy a low-carb meal plan based on vegetarian and fish dishes, with no meat or poultry. It will keep you below 30 g of carbs per day. Full meal plan →

Low-Carb Cauliflower Pizza with Green Bell Peppers and OlivesMon
Fish with Vegetables Baked in FoilTue
Rutabaga Fritters with AvocadoWed
Eggplant Gratin à la LCHFThu
Creamy Broccoli and Leek SoupFri
Salmon Tandoori with Cucumber SauceSat
Spinach and Goat-Cheese PieSun

Low Carb #4 – Family Favorites

This is a low-carb meal plan filled with family favorites. It will help you stay below 25 g of carbs per day. Full meal plan →

Mozzarella-Stuffed MeatballsMon
Creamy Fish and Broccoli CasseroleTue
Oven-Baked Sausage with VeggiesWed
Stuffed Chicken Breast with Zoodles and Tomato SauceThu
Blue Cheese Cabbage Stir-FryFri
Garlic ChickenSat
Pork Chops with Cabbage CasseroleSun

Meal Plan for Meat Lovers

A meal plan for meat lovers! This week is all about beef and pork in a delicious variety. Get the best quality meat your budget allows, preferably organic and locally bred. The meat lover’s meal plan will help you stay below 25 grams of carbs per day. Full meal plan →

Hamburger Patties with Onions and Brussels SproutsMon
Oven-Grilled Pork Shoulder Chops with Green Beans and AvocadoTue
French QuicheWed
Italian Cabbage Stir-FryThu
Pork Chops with Cabbage CasseroleFri
Sauce BologneseSat
Goulash with Butter-Fried CabbageSun

Moderate Low Carb

This is a moderate low-carb meal plan that helps you stay between 20-40 grams of carbs per day and have delicious and varied meals the entire week. Full meal plan →

Mozzarella-Stuffed MeatballsMon
Flying Jacob CasseroleTue
Fish with Oven-Baked BeetrootsWed
Sausage with Creamed Green CabbageThu
Stuffed Chicken Breast with Zoodles and Tomato SauceFri
Baked Salmon with Lemon and ButterSat
Oven-Baked Chicken in Garlic ButterSun

Quick Recipes – 30 Minutes or Less

This is the perfect meal plan for weeks when you want healthy home-made meals but don’t want to spend a lot of time cooking. This low-carb meal plan that will keep you below 25 g of carbs per day with meals that take 30 minutes or less to prepare. Full meal plan →

Curry Chicken with Cauliflower RiceMon
Salmon with Pesto and SpinachTue
Sausage with Creamed Green CabbageWed
Rutabaga Fritters with AvocadoThu
Rotisserie Chicken with Chili Béarnaise SauceFri
Saffron-Flavored Fish Soup with AioliSat
Pork Chops with Blue-Cheese SauceSun

More

A Low-Carb Diet for Beginners

Get started

For everything you need to get started – meal plans, shopping lists, daily tips and troubleshooting – just sign up for our free 2-week low-carb challenge:

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More low-carb recipes

Check out all our low-carb recipes here


Updates

Get more awesome low-carb recipes, free video courses and low-carb news updates like over 300,000 people:

Comments

Do you have any questions about or comments on the ketogenic diet plan? Let us know in the comments below.

8 Comments

  1. Joyce
    I appreciate you n your fantastic weight loss program and am very interested. My problem is that all the meals are strange. Am from from the sub Sahara Africa region and our food group is quite different. What should I do pls?
  2. renae Martinez
    I want to start this diet because I have epilepsy any advice for me?
    Reply: #5
  3. Suhasini
    I am vegetarian. How can I follow this diet.
    Reply: #4
  4. Hi Suhasini!

    We have a lot of vegetarian recipes:

    https://www.dietdoctor.com/low-carb/recipes?s=&st=recipe&kd...

    I am vegetarian. How can I follow this diet.

  5. Hi Martinez!

    You should eat a more strict form of LCHF (Ketogenic).

    I want to start this diet because I have epilepsy any advice for me?

  6. Jackie
    I will certainly be using some of these recipes to help me with my diabetes, thank you so much.
  7. Monika
    What if you are gluten free and mostly dairy free? Also, I have interstitial cystitis and have heard the ketones can irritate the bladder. Any feedback on this all? Thank you. Much love. Monika
  8. MARTHA
    Can you give a meal plan on Indian diet? What about brown or black rice for diabetics?

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