Body-recomposition diet plan designed for someone managing diabetes, high blood pressure and high cholesterol

Here’s a clear, practical body-recomposition diet plan designed for someone managing diabetes, high blood pressure and high cholesterol. The goal is simple: lose fat, maintain or build lean muscle, keep blood sugar stable and protect the heart.

1. Core Principles

Steady blood sugar

• Pair carbs with protein or fiber.

• Prefer slow-digesting carbs.

• Keep portions consistent.

Lower blood pressure and cholesterol

• Limit sodium.

• Increase potassium-rich foods.

• Use omega-3 and soluble fiber to improve lipids.

Support recomposition

• Aim for enough protein.

• Keep calories slightly below maintenance without going extreme.

2. Ideal Daily Structure

Meal frequency: 3 main meals + 1 optional high-protein snack

Plate ratio: 40% non-starchy vegetables, 30% lean protein, 20% whole-food carbs, 10% healthy fats

3. Food Choices

Lean Proteins

Help control blood sugar, support muscle, and keep appetite steady.

• Skinless chicken or turkey

• Egg whites + whole eggs in moderation

• Fish: salmon, sardines, mackerel, trout

• Low-fat Greek yogurt

• Paneer or tofu

• Lentils, chana, rajma

• Whey isolate (if tolerated)

Carbs (Low-GI or Fiber-Rich)

Choose slow digesting sources to avoid spikes.

• Oats

• Quinoa

• Brown rice

• Whole dal + vegetables

• Sweet potato

• Whole fruits: apples, berries, pears, oranges

• Whole wheat roti or multigrain roti

Healthy Fats

Support hormones and help improve cholesterol.

• Avocado

• Olive oil

• Walnuts

• Almonds

• Chia or flax seeds

• Fatty fish

(Keep portions small; fats are calorie dense.)

Vegetables (Unlimited)

• Broccoli

• Spinach

• Lauki

• Cabbage

• Cauliflower

• Beans

• Mixed greens

• Carrots

• Mushrooms

4. Sample Day Blueprint

Breakfast

Option 1:

• Oats cooked in water

• Add chia seeds

• Add 2 boiled eggs or Greek yogurt on the side

• One small fruit

Option 2:

• Besan chilla with vegetables

• A small bowl of yogurt

Lunch

• Grilled chicken, tofu or paneer

• 1–2 roti (whole wheat or multigrain) or ½ cup brown rice

• Big serving of cooked vegetables

• Salad with lemon

Snack (optional)

• Whey shake or Greek yogurt

• Or handful of nuts

• Or hummus with cucumbers

Dinner

• Baked fish or dal + paneer

• Stir-fried veggies

• ½ cup quinoa or skip carbs depending on blood sugar

• A small fruit if needed

5. Foods to Reduce

• White rice, white bread, sweets

• Fried foods

• Red meat

• High-sodium packaged foods

• Sugary beverages

• Excess oil

• Butter and ghee (use sparingly)

6. Special Add-Ons for Diabetes + Hypertension + Cholesterol

• Cinnamon can help with glucose control

• Garlic supports blood pressure and cholesterol

• Flaxseed improves lipids and digestion

• Apple cider vinegar before meals helps blunt glucose spikes

• Green tea supports fat loss

7. Portion Guidance

• Protein: 1.2 to 1.6 g per kg of body weight daily

• Carbs: Match to activity level; keep total moderate

• Fats: 20 to 25% of daily calories

• Sodium: Under 1500 mg per day

• Fiber: 28–35 grams per day

8. Weekly Adjustments

For recomposition, track two things:

• Waist measurement

• Fasting glucose trend

If fasting glucose is rising: reduce evening carbs.

If weight is dropping too fast: add a small carb or protein portion.