DIET CHART FOR MS.
HEENA FATHIMA
Nutritionist: Tharani Sekar
HEIGHT: 170 CM, WEIGHT: 88 KG, BMI: 30.45
Gender: Female
Diet Preference: Non - Veg
Goal: Weight loss
Exercise: Walking (30 mins)
Stress (1-10): 1-2
Sleep Duration: 7-8 hours
Work Lifestyle: Sedentary
Any Medical complication: No
Family history of medical complications:
Taking Medication or Supplements:
Alcohol consumption:
Smoking:
Water intake: 3 Liters
Breakfast (9-10 am)
1. Kambu dosa or Nomal rice dosa – 2 (medium) with Beetroot chutney – 4
tbsp
2. (Or) Wheat rava upma with Peanuts peas and vegetables (carrot, beans,
capsicum) (1.5 katori)
3. (Or) Multigrain chapati(2 roti/chapati) with Paneer veg (Mushroom,
capsicum, bell peppers) masala or curry – 1 katori
4. (Or) Ragi oats dosa(2 medium) with dhal veg sambar (chow chow or
raddish or beans) – 1 katori
5. (Or) Veg (Green peas, beans, carrot) paneer upma(1.5 katori) with low fat
curd – 100g
6. (Or) Paruppu dosa or pachapayaru dosa(2 dosa) with mint coriander
chutney – 50g
7. (Or) Oats or Musli with milk fruits nuts and seeds – 1 katori
8. (Or) Ragi Idli or Normal idli – 4 (Medium) with Veg sambar – 1 katori
+ Boiled egg – 1 (Daily)
Lunch (2-3 pm)
1. Cooked white or brown rice or Millets – 150g with keera poriyal or Keera
kootu – 1 katori, + Mashed dhal (paruppu) / Rajma curry / dhal sambar –
100g, Low fat curd – 100g
2. (Or) Wheat or Multigrain or Jowar Roti or Bajra Roti – 2 Nos
+ Channa masala or Green peas curry or paneer curry – 1 katori, Low fat
curd – 100g with Veg salad or veg poriyal or sabji – 150g
+ Chicken/Fish/Mutton – 150g (Weekly thrice – curry or gravy)
Dinner (before 8 pm)
1. Wheat dosa – 3 (Medium) with Curry leaves channa chutney - tbsp
2. (Or)Dosa - 2 nos or Idli - 3 (medium size) with Veg chutney – 50 G
3. (Or) Jowar veg roti – 2 Nos with Veg green peas or Chole curry – 1 katori
4. (Or) Boiled legumes – 100g with saute veggies – 150g
5. (Or) Veg stuffed parathas – 2 nos with Dhal curry – 1 katori
6. (Or) Veg kitchadi – 1 katori, with curd – 1 katori, veg salad – 1 katori
7. (Or) Wheat Chapathi or Phulka – 2 nos with Soya chunks gravy/ Paneer
gravy/ Mushroom curry/ Sprouts curry – 1 katori
Snacks:
1. Cut Fruits(1.0 cup) Mixed Seeds(1 tablespoon)
2. (Or) Soaked fenugreek or soaked jeera water or Mint lemon water -
100ml (Everyday – on empty stomach)
3. (Or) Buttermilk(1 glass) Hazelnut(2 nuts) Brazil Nut(2 nut) soaked and
peeled almonds (7 nos) walnuts (2 nos)
4. (Or) Sprouts with Vegetable Salad(1 katori)
5. (Or) Makhana – 20g
6. (Or) Greek yogurt – 100g
7. (Or) Carrot beetroot juice(100 ml)
8. (Or) Cucumber sliced (150 g)
9. (Or) Marie biscuit – 3
10.(Or) Tender coconut water – 100ml
11.(Or) Tea/Coffee - 100ml (with very less sugar)
12.(Or) Brown bread 2 slices with peanut butter - 1
13.(Or) Green leafy veg soup (200ml)/ Mix veg soup (200ml)
(SELECT ANYONE)
1. QUANTITY HELP
Katori - 150ml, Small Bowl- 150 ml, Tea Cup - 180 ml, Bowl - 350 ml, Glass - 250
ml
Follow the following guidelines when you start your diet:
1) Start with a positive mind and ensure 6-8 hours of sleep daily
2) Drink 10-12 glasses of water daily. Drink at evenly spaced intervals and
not all in one go
3) Avoid refined cereals, bakery items, canned or packaged foods, fried and
sweet items
4) Avoid fruit juices, soft drinks and alcohol. Avoid eating out a lot
5) Use maximum of 3 tsp of oil/ghee/butter in a day and no or less than 1
tsp of sugar in a day
6) Finish your salad or soup first and then eat your lunch and dinner
7) Eat slowly, chew every bite properly
8) Remain active for at least 40 minutes daily for 5-6 days a week.
9) Do not exercise on empty stomach or right after a meal
Best of luck!
