Name: Hamnah Lateef

1450 kcal
80g protein
145g carbs
60g fats
15-day meal plan

Monday

Breakfast Lunch Dinner Snacks

Cottage
Grilled
cheese
chicken with
sandwich 50g wheat flour-
tarragon
2 bran bread whole grain for
sauce 1 cup of tea
slices chapati
130g (15g nido
20g cottage Cooked
uncooked and 5g
cheese chickpeas
chicken sugar)
60g chicken 30g chickpeas
breast
breast 30g onions
5ml oil 200ml
uncooked (to be 30g tomatoes
For tarragon nesvita
made into 10ml oil
sauce
chunks) 30g raw
30g onion Fruit salad
5ml oil cucumbers and
5ml oil 30g apple
5ml mayonnaise 30g raw
100ml 30g peach
5g ketchup tomatoes
chicken stock 30g banana
1 cup of tea
35ml olpers 30g guava
(15g nido and
cream
5g sugar)
Tuesday

Breakfast Lunch Dinner Snacks

chicken
boneless
Pasta
2 bran bread karahi
80g
slices 80g chicken Fruit salad
uncooked
2 whole eggs breast 30g apple
chicken
omelet (20g 30g onion 30g peach
breast
onions, 20g 30g tomatoes 30g guava
10ml oil
tomatoes, 2 50g nestle plain
40g
olives. Green yogurt for 1 cup of tea
uncooked
chillies and cooking (15g nido
pasta
spices as 10ml oil and 5g
20g
needed) 30g wheat flour- sugar)
capsicum
10ml oil for whole grain for
20g carrots
making omelet chapati 200ml
20g cabbage
1 cup of tea Sliced 30g nesvita
20g onion
(15g nido and cucumber and
5ml oil
5g sugar) 30g tomatoes
10g ketchup
50g plain yogurt
for mint raita

Wednesday

Breakfast Lunch Dinner Snacks

30g of betty Chapati roll 45g wheat 10g almonds
crocker’s 45g whole wheat flour-whole
pancake mix flour for chapati grain for 200ml
10ml oil 80g uncooked chapati nesvita
30g bananas chicken breast Chicken
1 cup of tea 7ml oil white handi 1 cup of tea
(15g nido and 20g lettuce 120g chicken (15g nido
5g sugar) 3 olives breast and 5g
20g onions uncooked sugar)
20g cucumbers 25ml olpers
20g tomatoes cream
5ml mayonnaise 50g nestle’s
10g ketchup plain yogurt
10g cheddar 30g onion
cheese 5g butter

Thursday

Breakfast Lunch Dinner Snacks

30g wheat flour-
30g whole
whole grain for Chinese
wheat flour for
chapati chicken
paratha and 5ml
100g bhindiyan fried rice Fruit salad
oil
30g onion 35g white 30g peach
2 whole eggs
30g tomatoes uncooked 30g apple
omelet (20g
5ml oil rice 30g banana
onions, 20g
30g raw 20g cabbage
tomatoes.
cucumber and 20g carrots 200ml
Green chillies
30g tomatoes 1 whole egg nesvita
and spices as
80g chicken 20g green
needed)
breast uncooked onions 1 cup of tea
5ml oil for
(to be grilled or 80g raw (15g nido
making omelet
steamed) uncooked and 5g
1 cup of tea
5ml oil chicken sugar)
(15g nido and
50g nestle’s breast
5g sugar)
plain yogurt (for 10ml oil
raita)
Friday

Breakfast Lunch Dinner Snacks

25g whole Daal chawal
wheat flour for 20g lentils
French toast chapati 5ml oil
2 bran bread Mix veges 30g 10g almonds
slices chicken salan uncooked
1 egg 100g uncooked white rice 200ml
50 ml nesvita chicken breast 5ml oil nesvita milk
5g granulated 30g potatoes Chicken
sugar 30g onions kebab 1 cup of tea
5g butter 30g carrots 80g chicken (15g nido
1 cup of tea 30g peas breast and 5g
(15g nido and 30g cabbage uncooked sugar)
5g sugar) 10ml oil 30g onion
50g plain yogurt 30g tomatoes
for mint raita 7ml oil

Saturday

Breakfast Lunch Dinner Snacks

30g whole 30g wheat flour- Chicken
wheat flour for whole grain for biryani 200ml
paratha and 5ml chapati 40g white nesvita
oil 100g zucchini uncooked
2 whole eggs 10ml oil rice 1 cup of tea
omelet (20g 30g onion 180g (15g nido
onions, 20g 30g raw uncooked and 5g
tomatoes. cucumber and chicken sugar)
Green chillies 30g raw breast
and spices as tomatoes 10ml oil 30g apple
needed) 30g onion 30g peach
5ml oil for 30g tomatoes 30g banana
making omelet 50g plain
1 cup of tea yogurt (for
(15g nido and cooking
5g sugar) chicken)
50g nestle’s
plain yogurt
for raita

Sunday

Breakfast Lunch Dinner Snacks

2 bran bread Chicken
2 chicken 30g wheat flour- burger
1 cup of tea
cutlets whole grain for 80g chicken
(15g nido
(50g chicken chapati breast for
and 5g
breast Palak chicken patty
sugar)
uncooked, 40g spinach 10ml oil
30g potatoes) 50g uncooked 1 burger bun
200ml
½ egg for chicken breast 5ml
nesvita
coating 30g onion mayonnaise
10ml oil for 30g tomatoes 10g ketchup
30g peach
frying 10ml oil 20g lettuce
30g applep
1 cup of tea 50g plain yogurt 20g cheddar
(15g nido and (for raita) cheese
5g sugar)