I had gone through your query and understood your concerns. i am very sorry about your condition. Dear sir to make a diet plan we need to look at your height weigh and age maintenance of good weight is important to control your Diabetes. total calorie intake should be 1400-1450kcal Regarding diet kindly follow some points 1.Avoid all kinds of refined carbohydrates like sugar 2.Take all kind of fresh veggies kindly restrict use of potato and sweet potato. 3.instead of white bread go for brown bread or multi grain bread. 4.alcohol can be taken in a moderate quantity,Try avoiding wine and beer. 5. avoid all kinds of carbonated drinks they are not good for your bone health. 6.low fat milk can be consumed about 200ml per day 7.low fat cheese and low fat yogurt can be taken. 8. daily you can take a small cup of almonds,walnuts,pista and penuts which are good for your good cholesterol. 9.daily take only one fruit,avoid banana ...if you like take only minimal quantity 10.you can take protein like fish,meat,chicken 200 grams twice weekly 11.alternate days you can take 2 egg white...pls discard yolk(yellow) since it contains bad cholesterol 12.use olive and sunflower oil for cooking. 13.prefer grill than oil fry. 14.occasionally you can take ice creams and dark chocolate 15.take good amount of green leaf veggies to avoid constipation this steps can stop your progression from prediabetes to diabetes. Dr Vamsi Consultant Diabetologist Apollo hospitals