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HAMEEDA GHOURI

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EXO-L BBH0605
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65 views

HAMEEDA GHOURI

Uploaded by

EXO-L BBH0605
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
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CUSTOMISED PLAN FOR MRS.

HAMEEDA
MEAL TIMINGS AND FREQUENCY:

🌀3 MEALS - 1 SNACK - 3 DRINKS


MEALS SNACKS DRINKS
- MEAL 1 : 10 AM SNACK - 1 PM - DRINK 1 - EARLY
- MEAL 2 : 3 PM MORNING
- MEAL 3 : 8 PM (after fajr)
- DRINK 2 - 5 PM
- DRINK 3 - 10 PM
Key Objectives:
-​ Calorie Deficit: Aim for a daily calorie intake of 1200-1400 kcal to
promote gradual weight loss.
-​ Balanced Nutrition: Ensure adequate protein, fiber, healthy fats, and
-​ Hydration: Ensure adequate fluid intake to support metabolism and
overall health.
General Instructions:

1.​Before lunch and dinner - 15 minutes before it - give 1 spoon of


apple cider vinegar in a glass of water

2.​Hydration - drinking a good amount of water is the key.


-​ Every 1.5 hour, a glass of water
-​ Total of 8 to 10 glasses of water in a day

3.​Meals should be taken at time

4.​Add curd and buttermilk regularly to the diet

5.​Tea can be taken once a day


EARLY MORNING DRINK:
-​ Can be given after fajr. A little warm herbal drink.

-​ OPTIONS:
1.​Cinnamon Tea (1/2 tsp cinnamon in warm water).
2.​Ginger Tea (fresh ginger boiled in water).
3.​Jeera (Cumin) Water (1 tsp cumin seeds boiled in water).
4.​Saunf (Fennel) Water (1 tsp fennel seeds boiled in water).
5.​Ajwain (Carom Seeds) Water (1 tsp ajwain boiled in water)
6.​Methi water (1 tsp boiled in water)
MEAL 1 - BREAKFAST:- (10 AM)

1.​ Roti + Curry + cucumber : 1 roti, required amount of curry + ½


cucumber
2.​ Vegetable Oats Upma : 1/2 cup oats, 1/4 cup mixed vegetables
(carrots, beans, peas)
3.​ Moong Dal Chilla (1) + chutney/curd
4.​ Veggie besan Chila (1) + chutney/curd
5.​Egg sandwich : 2 eggs, 2 breads, little salad
6.​ Roti (1) + Paneer bhurji (80g)
7.​Idli (2) + ½ bowl sambar + chutney
8.​Dosa (1) + sambar + chutney
9.​ Khichdi (1 bowl)
10.​ Scrambled eggs (2) + salad
MEAL 2 - LUNCH: (3 PM)

1.​ Rice (1 small bowl) + dal + veggies (curry/steamed/chutney)


2.​Quinoa (1 small bowl) + Veggies / curry / protein
3.​Millets upma (1 small bowl) + curd
4.​ Rice (1 small bowl) + fish curry (2 pcs)
5.​Roti (1) + rajma curry/ chole (1 bowl)
6.​ Lentil soup (1 bowl) + salad
7.​ Soup (1 bowl) - mixed veg/ egg/ chicken
8.​ Biryani (1 bowl) + curd
9.​ Khichdi (1 bowl) + curd/ khatta
10.​ Rice (1 bowl) + any vegetable curry
MEAL 3 - DINNER : (8PM)

1.​Rice (1 bowl) + vegetable curry


2.​ Vegetable soup (1 bowl)
3.​ Roti (1) + curry
4.​Salad bowl (paneer/chicken/boiled eggs + salad)
5.​Dalia (1 bowl) + curd
6.​Vegetable pulao (1 bowl) + raita
7.​Roti (1) + dal
8.​ Roti (1) + soya chunks curry
9.​Rice (1 bowl) + chicken/fish curry (2pcs)
10.​ Dosa (1) + chutney
MID-DAY SNACK: (1 PM)

1.​Fruit - 1 - full
2.​Fruit mix - two ½ fruits
3.​ Soaked dry fruits - can me made as paste
2-3 almonds, 1 walnut, 1 anjir, 2-3 pista
4.​ Makhana - 1 small bowl
5.​1 boiled egg with salt and pepper
6.​1 small glass coconut water (150 ml) + 1 date
7.​Murmura (1 small bowl)
8.​Sprouts salad (1 small bowl)
9.​Chole (1 small bowl)
10.​ 1 glass buttermilk (with salt, zeera)
DRINKS OPTIONS: (5PM)

1.​Cinnamon Tea - 1 cup warm water, 1/2 tsp cinnamon.


2.​Ginger Tea - 1 cup ginger tea (1 tsp grated ginger boiled in water).
3.​Jeera (Cumin) Water - 1 cup jeera water (1 tsp cumin seeds boiled in
water).
4.​Saunf (Fennel) Water - 1 cup saunf water (1 tsp fennel seeds boiled
in water).
5.​Ajwain (Carom Seeds) Water - 1 cup ajwain water (1 tsp ajwain
boiled in water).
6.​Turmeric Milk - 1 cup low-fat milk, 1/4 tsp turmeric.
7.​Lemon Water - 1 cup warm water, 1 tsp lemon juice
8.​Mint Tea - 1 cup mint tea (4-5 mint leaves boiled in water).
9.​Barley Water - 1 cup barley water (1 tsp barley boiled in water).
10.​ Coconut Water
NIGHT - AFTER DINNER - 1 CUP GREEN TEA - AT 10 PM

PROTEIN SOURCES:
1.​ Lentils - moong dal, tur dal
2.​Chana
3.​Chole
4.​Sprouts
5.​ Eggs
6.​Curd
7.​Fish
8.​Chicken
9.​Soya chunks
10.​ Paneer
11.​ Mutton
How to Use the Plan:
- Mix and match options from each category to create a 15-day plan.
- Ensure portion sizes are controlled to maintain a calorie deficit.
- Adjust recipes based on the patient’s preferences and tolerances.
- Monitor blood sugar, BP, and thyroid levels regularly.

SUPPLEMENTS USAGE

SUPPLEMENT MORNING EVENING


MULTIVITAMIN 1 0
OMEGA 3 0 1
WATER INTAKE:
Consume 8 to 10 glasses daily.
-​ 3 litres comes to 12 glasses of water.
-​ Every 1½ hour take a glass of water. This will easily help you
drink enough water.
STRICTLY NO TO:
1)​ Sugar - any form - sugar, jaggery, sweets, honey, Fruits
(natural sugars) (will add fruits after few days)
2)​ Packaged food
3)​ Deep fried foods
4)​ Milkshakes, Smoothies

ACCORDING TO THE PROGRESS,


NEW ADDITIONS TO THE DIET WILL BE MADE.

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