7-Day Diabetes Plan for Busy Professionals
You’re a busy executive, parent, or entrepreneur in Dhaka. Diabetes shouldn’t slow you down. This 7-day plan fits into your 10-hour workday, keeps sugar stable, and uses foods you already love.
Day 1–2: Reset Your Plate
Goal: Cut refined carbs, add fiber
- Breakfast (7 AM): 1 whole-wheat paratha + 1 boiled egg + cucumber
- Mid-morning (10 AM): 10 almonds + green tea (no sugar)
- Lunch (1 PM): ½ plate veg, ¼ plate dal, ¼ plate brown rice
- Evening (5 PM): 1 guava or apple
- Dinner (8 PM): Grilled chicken/fish + salad + 1 roti
Walk 10 mins after dinner.
Day 3–4: Master Portion Control
Goal: Stop overeating at iftar/business dinners
- Use a small plate (9-inch).
- Fill 50% with non-starchy veg (shak, lau, beans).
- Drink 1 glass water before meals.
- Cheat code: Eat protein first (chicken/egg) — fills you faster.
Day 5–6: Move Smart, Not Hard
Goal: 150 mins/week without gym
- Desk breaks: Stand 5 mins every hour.
- Stairs: Skip lift for 3 floors.
- Weekend: 30-min brisk walk in Gulshan Lake Park.
Pro tip: Walk while on phone calls.
Day 7: Check & Celebrate
Goal: Measure progress
- Check fasting sugar (target: <110 mg/dL).
- Weigh yourself (aim: 0.5 kg down).
- Reward: One mishti doi (small cup).
Your Daily Checklist (Print & Stick on Desk)
- 3 meals + 2 snacks
- 2 liters water
- 7,000 steps
- Sleep by 11 PM
Next Step: Book a 15-min review with Dr. Firoz to personalize this plan. Most patients drop HbA1c by 0.5–1% in 30 days.
Start Day 1 today — your future self will thank you.
