0% found this document useful (0 votes)
67 views10 pages

Proatmeal Group Coaching Meal Plan.

The document provides a 15-day meal plan and nutrition coaching from Dr. Tayyaba. The plan outlines daily calorie and macro nutrient goals of 1300 calories with 90g carbs, 125g protein, and 49g fat. Each day specifies breakfast, lunch, dinner and snack options that meet the calorie and macro guidelines. Instructions are provided for accurately measuring food ingredients and following the meal plan.

Uploaded by

Lousha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
0% found this document useful (0 votes)
67 views10 pages

Proatmeal Group Coaching Meal Plan.

The document provides a 15-day meal plan and nutrition coaching from Dr. Tayyaba. The plan outlines daily calorie and macro nutrient goals of 1300 calories with 90g carbs, 125g protein, and 49g fat. Each day specifies breakfast, lunch, dinner and snack options that meet the calorie and macro guidelines. Instructions are provided for accurately measuring food ingredients and following the meal plan.

Uploaded by

Lousha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 10

PROATMEAL GROUP COACHING

NUTRITION COACH:
Dr Tayyaba

DAILY TOTAL CALORIES & MACROS


1300 kcal

Carbs 90g

Protein 125g

Fat 49g
INSTRUCTIONS:
1- you require kitchen scale to measure food in grams

2- for chapatti measure whole wheat flour/Atta & then knead it to make chapatti

3- Measure the mentioned chicken amount without bones. Also you can use any part of
chicken.

4- Measure the edible part of vegetable after removing all the peel

5- Measure the edible part of fruits after removing all the peel and pits.

Some fruits can be consumed with the skin in such case you can measure the whole fruit

6- For rice and lentils, always measure it in uncooked raw form & then cook.

7- You can cook food according to your cooking method. But only use the mentioned food
ingredients in the meal plan for cooking your food.

8- You can add as spices as herbs as per your choice.

9- Do not add besan, yogurt in your salan/handi unless it is mentioned in meal plan as they
have a lot of calories

10- Daily consume at least 2 litres water.

Health Tip:

We all know the benefits of keeping our body hydrated especially when the weather is
hot but our skin needs this important hydration too.

Some of the benefits for our skin include: Improving skin tone, preventing premature
ageing, faster healing, reduces puffiness, helps with acne breakouts, maintains your
pH levels, prevents heat-related skin eruptions and improve gut health Meaning
Clearer Skin.
15 DAYS DIET PLAN:

MONDAY

BREAKFAST LUNCH DINNER SNACK


Sandwich: Chicken wrap:- Pre workout
Ketchup-20g Smoothie
1 whole egg omelete Lettuce-1 slice Capsicum-30g 150ml skim milk
in 5 ml oil Carrots-30g
45g yogurt
Add onion,, tomatoes Mayonnaise-5g
Add onion, green chili and spices according Ketchup-10g 100g banana
and spices according to your taste. Olives-10g 5g sugar or artificial
to your taste. Add spices of choice sweetener
3 almonds
3 walnut

2 slices of bran bread Bran bread or 1 tortilla wrap or 60g


or multigrain bread multigrain bread -2 chapatti cooked
slices
Chicken Chicken boneless 90g
boneless(shredded)-
70g
Oil-5ml (for chicken) Oil-5ml
TUESDAY

BREAKFAST LUNCH DINNER SNACK


chicken cheese Protein heavy salad Pre workout
1 bran bread slice sandwich 150g chicken breast Smoothie
with 5g peanut butter 2bran bread slices boiled 150ml skim milk
100g of chicken breast
30g iceberg 45g yogurt
uncooked
10g ketchup and 3 egg whites boiled 100g banana
100g of diced 40g sweet corn 5g sugar
cucumber 30g black olives 3 almonds
10 g of cheddar 3 walnut
cheese Salad dressing
You can marinate Take 2-3 lemons,
chicken in tikka
squeeze them in a
masala and cook it
glass add two bottle OR
caps of vinegar and 200g low fat yogurt
1tbsp 100g apple
artificial sweetener.
Mix it and pour over
the salad mixture
along with some black
pepper.
1 boiled egg Bran bread -2 slices
Oil-5ml
WEDNESDAY

BREAKFAST LUNCH DINNER SNACK


Sugar free pancakes Dal chawal: Steak:-
Baked / pan fried / air Banana and date
make a mixture of 1 Lentils-30g uncooked fried fries shake
egg, 1 mashed (any daal according to Potatoes-80g 200 ml low fat milk
banana, 1/4 tsp. your taste) 1 date
Ketchup-7g
baking powder, 1.5 100g banana
tbsp flour, Add onion, tomatoes
1/4 tsp cinnamon and spices according
powder and mix well to your taste.

serve with some fresh Oil for daal 7 ml


strawberries (40g) and
fresh low fat cream 1
tbsp spoon.

( you can replace Brown/ normal rice Brown/ normal rice


strawberries with any uncooked-30g uncooked-30g
other seasonal fruit)
100g cucumber Oil- 7 ml

Chicken breast fillet-


130g
THURSDAY

BREAKFAST LUNCH DINNER SNACK


omelete Sandwich Grilled Chicken Peach juice
Burger: 150g peach
Egg 1 100g chicken breast Ice cubes
70g boiled/baked Mayonnaise-7g 5g sugar
potatoes Ketchup-10 ml
Bran bread-2 slices 50g cucumber or Lettuce-1 slice
lettuce (optional) OR
20ml mayo
2 bran bread slices Chicken breast 100g
5g butter grilled.
Marinate it in spices
of your choice.
Use tikka masala for
the chicken, grill it and Oil 5 ml
then rub the butter all
over the chicken.
Oil 5 ml Burger bun -1 Hershey's dark
whole chocolate 50g

Chicken breast 100g


grilled.
Marinate it in spices
of your choice.

Oil 5 ml
FRIDAY

BREAKFAST LUNCH DINNER SNACK


Spinach & cheese Divide the dish into 2 ABC Juice
stuffed chicken: equal halves. Eat half
of it in lunch and half Apple 100g
Spinach-150g chopped in dinner. Beetroot 200g
Bran bread-2 slices (steamed) Cucumber 200g
Mozzarella cheese- Carrot 200g
Butter 5g 20g Half lemon squeezed
Cheddar cheese-20g

METHOD:
https://www.youtube.
com/watch?v=PkMLcn
74CB4
video link is for the
reference. Use
ingredients as
mentioned in the
plan.
1 boiled egg Oil-10ml ( you can
also bake or fry in 10
ml oil )
Chicken breast-270g (
135g each)

Baked/ pan fried/air


fried fries:
Potatoes-80g
SATURDAY

BREAKFAST LUNCH DINNER SNACK


Egg Mayo Sandwich Wrap:- Grilled chicken Salad Smoothie
Egg 1 boiled 150ml skim milk
Carrots-30g 45g yogurt
In a bowl add 1 egg Capsicum-20g Marinated chicken: 100g banana
yolk boiled and 1 tbsp Olives-10g tikka masala 2 tbsp 5g sugar
mayonnaise and mix Ketchup-20g Yogurt low fat 50g 3 almonds
well. Now add egg Mayonnaise-7g 100g chicken 3 walnut
white boiled in cubes, Mozzarella cheese- 5g 30g corns
salt and pepper. 30g beans
Spread it on bread Add spices according 100g Iceberg
slices and enjoy. to your taste 1tbps Olive oil
Thyme leaves 1tsp
Bran bread-2 slices

Oil-7ml for chicken


Oil-7ml

Chicken boneless-
100g

1 tortilla wrap or 50g


chapatti cooked.
SUNDAY

BREAKFAST LUNCH DINNER SNACK


French Toast Mixed vegetable: Simple Chicken pasta
Egg 1 Carrots-100g
Milk 50 ml Potatoes-80g Chicken 80g
5g sugar Peas-60g Capsicum 50g
Carrot 50g
Bran bread 2 slices Add onion, tomatoes Cabbage 30g
and spices according Ketchup-10g
5 ml oil to your taste Soya sauce, vinegar,
chilli sauce as per
liking

Oil 10 ml

Brown/normal Rice Penne Pasta


uncooked- uncooked 30g
30g
Or 2 slices of bran
bread
Oil-5 ml

You might also like