Diet Planning
Client: Aiza
Consultant: DN Tashfeen bin Asif
Goal: Fat loss
Current Weight: 73kg
Height: 5’
Age: 33yrs
BMI: 31 kgm2/ obese 1
IBW: 48 kg
Date: 2 DEC 2024
Total Carbs 73g
Total Protein 55g
Total Fats 36g
Total Calories 910K/Cal
Meal Planning
1st week
Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Pre 1 glass warm 1 glass warm 1 glass warm 1 glass 1 glass warm 1 glass 1 glass
bf water with 1tsp water with 1tsp water with warm water water with warm water warm
Honey with Honey with 1tsp with 1tsp 1tsp with 1tsp water with
Fenugreek seed Fenugreek Honey with Honey with Honey with Honey with 1tsp
seed Fenugreek Fenugreek Fenugreek Fenugreek Honey with
seed seed seed seed Fenugreek
seed
(BF) 1/2 paratha 1/2 paratha 1/2 paratha 1/2 paratha 1/2 paratha 1/2 paratha 1/2 paratha
Fried eggs Fried eggs Fried eggs Fried eggs Fried eggs Fried eggs Fried eggs
1 cup tea 1 cup tea 1 cup tea 1 cup tea 1 cup tea 1 cup tea 1 cup tea
(No sugar, (No sugar, (No sugar, (No sugar, (No sugar, (No sugar, (No sugar,
stevia added) stevia added) stevia added) stevia stevia added) stevia stevia
added) added) added)
(nack
2-3pm 1/2 cup boiled Kidney bean 1/2 cup boiled Kidney bean 1/2 cup Kidney bean 1 cup
(lunch) rice 50 g, salad rice, salad boiled rice, salad boiled rice,
100 g chicken 100 g fish 100 g 100 g fish
grilled with grilled with chicken grilled with
tomato sauce tomato sauce grilled with tomato
1 bowl full 1 bowl full tomato sauce sauce
salad salad 1 bowl full 1 bowl full
salad salad
6-7pm Chicken soup Lentil’s soup Chicken soup Lentil’s Chicken corn Lentil’s Chicken
(snack) soup soup soup corn soup
9-11pm warm milk 2 halves warm milk 2 halves 2 halves warm milk 2 halves
(dinner) 1/2 milk walnut 1/2 milk walnut walnut 1/2 milk walnut
5 almonds 5 almonds 5 almonds 5 almonds
Recipes
Salad
Take 1c of boiled red beans, cucumber, carrot and lettuce in a bowl. Add salt and pepper
according to your need. Squeeze lemon on it if you want. Add flax seed on it. Mix it and salad is
ready to serve.
Salad recipe 2
half diced cucumber , half diced cabbage , half diced carrot , half diced onion , 1/4 cup boiled
red beans and some drops of lemon.
Beetroot Extract
Take one small beetroot, peel it. Then put it in grinder with one glass of water. Grind it well then
stain it in a glass. Squeeze a lemon in it if you like. No sugar is recommended in it but if it tastes
odd add little bit.
Mint water:
Take 10 leaves of mint. Put leaves in a juicer add glass water with 1 squeeze lemon and ½ tsp.
sugar. Mix it well. Stain it before serving.
Tomato sause:
Take 1 tomato, 2 garlic and small ginger. Putt three of them to a blender. Add 1 tsp. vinegar and
pinch of salt. Grind it. Use with Chicken, fish and beef liver.
Psylum Husk= Ispaghol
Skimmed Milk:
Remove fat (mallei) from milk before drinking.
Detox water:
Take 1 beet root, 1 lemon, 5 mint leaves, 1 tsp. honey and ½ tsp. ginger. Grind all these things
and make juice out of it.
Detox water 2
Take 1 green apple, 1 lemon, 5 mint leaves and 1 tsp. honey Add these things in 250 ml of water.
Grind all these things and make juice out of it.
Alternatives:
Oats can be switch with brown bread according to your like.
Fluid Requirement’s
2500ml = 10 glass of water
Recommendations
Do’s Don’ts
Stay hydrated after exercise No more fizzy drinks and processed foods
Use lemon water with salt after exercise Don’t Skip meals
Complete your Calories/ Check weight after Don’t avoid raw vegetables and fruits in plan.
week Don’t consume rice more than 50 g.
Use homemade tomato sauce. Don’t fry anything only grill it.
Don’t exceed the use of salt more than 2300mg
(1Tsp).
Don’t take any fruit juice and fizzy drink.
