Dt.
Bareera uzair
Clinical Dietitian / Nutritionist
Patient details: Fareeha zubair
Diagnosis: obesity, stomach acidity, hypothyroidism
Weight: 86kg almost, Height: 5’2”, age: 38y
Ideal body weight: 60kg
(9 MAY TO 9 JUNE)
MEAL TIMINGS RECOMMENDED FOOD ITEMS
PRE BREAKFAST For full month:
1 glass warm water (add 1 tbsp of phylium husk + 1tbsp
moringa powder + 1 pinch kalwnji) sock for 5 mints
Drink it 15 mints before breakfast.
BREAKFAST 1week + 3rd week
8am-9am 2 egg white spinich omelatte (capsicum , onion , spniach ,
corriander leaves , spices as per taste) in 1 drop olive oil
1 bran bread slice toast
1 cup skimmed milk tea : (½ cup skimmed milk + ½ cup
water ) without sugar
2nd week + 4th week :
Healthy barley porridge with Almonds:
Ingredients :
1 cup water
½ cup low fat milk
2-3 tbp raosted barley
1 pinch salt
½ medium green apple
7 chopped socked almonds
1 Pinch cinamon powder
½ tsp roasted flex seeds powder
Receipe:
In a medium pan, heat the water to the point of boiling.
Turn the hotness down to low and add the roasted
barley and salt. Cook, blending infrequently, for around
5 to 10 minutes, until the oats are delicate and have
ingested the vast majority of the fluid
Add the ½ medium apple,almonds, and 1 pinch cinamon
powder , 1 pinch cinamon powder and mix to join
equally. In the event that the porridge is excessively
thick, add a ½ cup of low fat milk. Blend well Enjoy your
meal
+
1 cup skimmed milk tea (without sugar) : optional
For making tea : (½ cup skimmed milk + ½ cup water )
SNACK For full month:
11am-12pm 1 cup green tea (mint flavour)
+
7 socked almonds + 1 medium seasonal fruit
LUNCH Drink one glass luke warm water with ½ tsp basil seeds + 1 pinch
kalwnji + ½ tsp moringa powder before lunch :
2pm-3pm
1week + 3rd week
white beans salad: 1 cup
3-4bsp boiled white beans boiled
Chart masala as per taste
1 cucumber
½ carrort
1 green apple
2tbp yougurt
Mint chatni as per taste
50 gram boiled sharedded chicken
Mix well and enjoy you salad bowl
2nd week + 4th week
1 small CD size roti (45 gram of wheat flour)
3-4tbsp any kind of dal / sabzi (oil free)
½ cup green veggies salad
(cucumber+tomato+onion+carrort + capsicum etc)
Cooked Rice, potatoes, red meat, white meat ,
chicken gravy not allowed.
If you feel constipated , avoid cabbage as well
SNACK For full month:
4pm-5pm Only 1 sesaonal fruit allowed
(like apple or peach or 1 peach or 1 gauva or pomegranat/
grapefruit/ ½ cup melon or ½ cup water melon)
Avoid mango, banana, dates , grapes etc
+
1 cup green tea ( without sugar) mint flavour
DINNER Drink one glass warm water with ½ tsp basil seeds + 1 tsp lemon
juice + ½ tsp moringa powder before dinner :
7pm-8pm
1 week + 3rd week:
1 samll CD size roti (wheat flour) (45 gram wheat)
3-4 tbsp any veggies curry (dal/ sabzi) (oil free)
½ cup green veggies salad
(cucumber+tomato+onion + capsicum etc)
You can eat 6Tbsp boiled rice once a week with ½ cup
dal , 1 cup salad
2 week + 4th week:
Steam chicken : 100gram boneless steamed chicken
breast cubes + steam carrot 30 gram + onion + baby
spinish, capsicum 30 gram + 30 gram cabbage
2 tbsp low fat yougrt, 1tbsp gingergarlic paste, cumin
powder, turmaric powder, salt, black peper for
marinating
SNACK 9pm: must (full month)
9pm-10pm Take a one cup of ginger green tea:
(just add ½ tsp fennal seeds, mint leaves, 1 inch ginger
slice , + 4-5 mint leaves , ½ tsp white cumin seeds + 2-3
lemon grass leaves in 2 cup water , boiled it till 1 cup left
and drink (add ½ tsp lemon juice
10pm: (optional) full month
1 cup warm skimmed milk (without sugar) add 1tbsp
phylium husk
General instruction:
Follow each and everything with meal timing for best results
Drink 8-10glases of water to keep hydrated
Drink only room temprature or lukewarm water
Dont skip walk , 8,000-10,000 steps per day. (1/2 hour before
breakfast, ½ hour after dinner)
Stricky avoide all fried items
Offer your prayers because it is also a exercise
Use minimum oil for cooking
Complete your 8 hours of sleep cycle
Try to be active thriugh out the day
Eat slowly and chew the bite at least 15 mintues
No fast food and no soft drinks, Say no to sugar
Diet plan including instruction should be followed properly, let me know in
case of any query or if you face any issue
If you feel hungar , take 1-2 seasonal fruit+ handfull of roasted grams+ 1
dark choclate slice
Tab . evion 400 mg (1 daily) per day after breakfast
If you countinue your weight loss journey , Before 15 days of ending plan ,
register yourself again
Please save your plan plan 1 time sendable
Dont use this plan more than 30 days
otherwise your weight will be stuck
