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Name: Kamala Age: 44 BMI: 29.05 Weight: 82.0 Diet Preference: Non-Vegetarian

This document contains a sample weekly meal plan for a client named Kamala who is 44 years old, has a BMI of 29.05, weighs 82.0 kg, and has a non-vegetarian diet preference. The plan includes breakfast, morning snacks, lunch, afternoon snacks, dinner and evening milk options along with notes on thyroid health guidelines emphasizing a balanced diet with complex carbs, protein and fiber.

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1K views3 pages

Name: Kamala Age: 44 BMI: 29.05 Weight: 82.0 Diet Preference: Non-Vegetarian

This document contains a sample weekly meal plan for a client named Kamala who is 44 years old, has a BMI of 29.05, weighs 82.0 kg, and has a non-vegetarian diet preference. The plan includes breakfast, morning snacks, lunch, afternoon snacks, dinner and evening milk options along with notes on thyroid health guidelines emphasizing a balanced diet with complex carbs, protein and fiber.

Uploaded by

installationsap1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Name: Kamala

Age: 44
BMI: 29.05
Weight: 82.0
Diet Preference: Non-Vegetarian
Nutritionist Name: poornima.c@healthifyme.com

06:00 AM

Moringa Powder with Water(1 glass) Chia Seed(1 teaspoon)


or
Lemon Cinnamon Water(1 glass) Flax Seed(1 tsp, whole)
or
Jeera Warm Water(1 glass) Chia Seed(1 teaspoon)

06:30 AM

Beetroot Carrot Lemon Juice(1 glass)


or
Orange Pomegranate Juice(0.75 glass)
or
Dates Carrot Juice(1 glass)
or
Mint Pineapple Juice(1.5 glass)
or
Beetroot Pomegranate Juice(0.75 glass)

08:00 AM

Overnight Soaked Oats with Curd(1 bowl)


or
Pesarattu(2 dosa) Mixed Dal Chutney(2 tablespoon)
or
Egg White(2 egg white) Sambar(1 katori) Idly(2 idli)
or
Dosa(2 small) Green Chutney(3 tablespoon) Egg Boiled(1 large)
or
Wheat Upma(1 bowl) Low Fat Curd(1 cup (8 fl oz))
or
Brown Bread Toast(2 slice) Peanut Butter(2 tablespoon)
or
Poha(0.5 bowl) Low Fat Curd(1 cup (8 fl oz))

10:30 AM

Papaya(1 cup 1" pieces)


or
Guava(1 fruit, with refuse)
or
Pear(100 grams)
or
Melon, Musk(2 cup, cubes)
or
Watermelon(1.5 cup, diced)
or
Pomegranate(50 grams)
or
Mixed Berries(100 grams)
or
Kiwi(50 grams)

01:00 PM

Boiled Basmati Rice(0.5 bowl) Rajmah Curry(1 katori) Low Fat Curd(150 grams) Cucumber
Carrot Salad(1 katori)
or
Cooked Basmati Rice(0.5 bowl) Green Leaves Sambar(1 katori) Low Fat Curd(150 grams) Onion
Tomato Salad(1 katori)
or
Boiled Brown Rice(0.5 bowl) Palak Paneer(1 katori) Cucumber Carrot Salad(1 katori) Grilled
Chicken(50 grams)
or
Boiled Basmati Rice(0.5 bowl) Methi Dal(1.5 katori) Mixed Salad Greens(1 katori)
or
Boiled Brown Rice(0.5 bowl) Green Gram Sabzi(1 katori) Mixed Vegetable Salad(1 katori) Low
Fat Curd(200 grams)
or
Roti (2 roti/chapati) Chana Curry(0.5 katori) Low Fat Curd(0.5 cup (8 fl oz)) Sprouts Salad(1
katori)
or
Boiled Basmati Rice(0.5 bowl) Chicken Curry(1 katori) Vegetable Salad(1 katori)

04:00 PM

Green Tea(1 tea cup)


or
Lemon Ginger Tea(1 teacup)

05:00 PM

Sprouts Vegetable and Corn Salad(0.75 bowl)


or
Roasted Makhana(0.5 cup)
or
Sprout and Peanut Salad(0.5 katori)
or
Sprouts Bhel(1 katori)
or
Roasted Green Gram(3 tablespoom)
or
Mixed Nuts(10 grams)
or
Dry Fruits(15 grams)

07:30 PM
Roti (1 roti/chapati) Rajmah Curry(1.5 katori) Cucumber Salad(1 katori)
or
Wheat Upma(1 bowl) Skimmed Milk Paneer(50 grams) Vegetable Salad(1 bowl)
or
Ragi Dosa(1 dosa) Moong Daal Sambar(1 katori) Vegetable Salad with Fat Free Curd(1 katori)
or
Roti (1 roti/chapati) Dal(1.5 katori) Mixed Vegetable Salad(1 katori)
or
jowari roti(1 piece) Methi Dal Sabzi(1 katori) Beetroot and Carrot Salad(50 grams)
or
Oats and Quinoa Upma(1 bowl) Vegetable Salad with Fat Free Curd(1 katori)
or
Dosa(1 small) Sambar(1 katori) Vegetable Salad with Fat Free Curd(1 katori)

09:30 PM

Toned Milk with Turmeric(1 glass)

NOTES

Thyroid Guidelines:
1.To keep that under active, we need to be active with regular exercises and a well planned balanced diet,
so the hormones work well and help us in losing the extra weight.
2. Frequent short meals including enough protein and fiber aids in hiking the metabolism of the body, help
s in reaching the goal.
3. Taking enough of complex carbohydrates with required protein fiber is very important to have weight lo
ss in a healthy way.
4. Complex carbohydrate protein and fiber when balanced in diet, the cravings gets reduced, metabolism
hikes, immunity doubles keeping an individual string.
5. Complex carbs: brown rice, millets, whole wheat, legumes, pulses.. Thyroid individuals have very slow
metabolic rate since the thyroid gland takes care of the body's metabolism for an individual.
Protein: dals/ legumes, milk and milk products.
Fiber: leafy greens, salads, vegetable sabzi., millets, brown rice.
Try to incorporate these things in your menu ( the plan also being customized in the similar way)
Avoid Raw cabbage, raw gobhi, radish and soya. you can go for these boiled vegetables once in 10 days or
15 days

QUANTITY HELP

Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml

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