MEAL & FITNESS PLANNER-Phase02-Ramadan special

NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Lettuce leaves 1 1 1 1
2 Cheddar cheese 1slice 113 0 1slice 113 0
3 Egg e
1 77 1 1 77 1
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 2

1 Almonds 28 161 3.6 14 80 1.8
2 walnuts 28g 183 4 14 96 2
3 Date (7g pitted) 7g 20 4 7g 20 4
4 Lime juice 1
5 Strawberries 1cup 144g 46 8 ½ cup 23 4
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 13

1 Fish sardines 92gm 200 0 92gm 200 0
2 Tuna fresh/canned 85gm 130 0 85gm 130 0
Mid snack - soup

3 Oyster 9gm 14 0 9gm 14 0

4 Butter 1 tsp 0 1 tsp 0
5 Green beans 1/2c 43 3 1/4c 22 1.5
TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 1.5
1 Roasted chicken 184g 293 0 184gm 293 0
m
2 Mayonaise 1 tsp 0 1 tsp 0
3 liver 8gm 16 0 8gm 16 0
DINNER

4 Lettuce leaves 1 1 1 1
TOTAL FOR THE PERIOD (9:00pm TO 10pm) 1
TOTAL CALORIES & NET CARBS FROM FOOD. A 17.5
No. Exercise Calories/Min Min Calories Min Calories
1
1- Limit total net carbs per day to 20gm TOTAL CALORIES BURNED BY EXERCISE. B
2- Drink lot of water and green tea without N/A
NET CALORIES. (A-B)
sugar and milk
3- We are keeping the net carbs to 17.5 for
N/A
allowance for extra onions and spices coming
from the gravy or used for sauting.

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy
 MEAL & FITNESS PLANNER-Phase02-Ramadan special
NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Lettuce leaves 1 1 1 1
2 Cheddar cheese 1slice 113 0 1slice 113 0
3 Egg e
1 77 1 1 77 1
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 2

1 Almonds 28 161 3.6 7g 40 0.9
2 walnuts 28g 183 4 14 96 2
3 Guava 1 fruit 55g 37 5 55g 37 5
4 Lime juice 1
5 Strawberries 1cup 144g 46 8 ½ cup 23 4
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 13

1 Fish sardines 92gm 200 0 92gm 200 0
2 Tuna fresh/canned 85gm 130 0 85gm 130 0
Mid snack - soup

3 Oyster 9gm 14 0 9gm 14 0

4 Butter 1 tsp 0 1 tsp 0
5 Green beans 1/2c 43 3 1/4c 22 1.5
TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 1.5
1 Roasted chicken 184g 293 0 184gm 293 0
m
2 Mayonaise 1 tsp 0 1 tsp 0
3 liver 8gm 16 0 8gm 16 0
DINNER

4 Lettuce leaves 1 1 1 1
TOTAL FOR THE PERIOD (9:00pm TO 10pm) 1
TOTAL CALORIES & NET CARBS FROM FOOD. A 17.5
No. Exercise Calories/Min Min Calories Min Calories
1
1- Limit total net carbs per day to 20gm TOTAL CALORIES BURNED BY EXERCISE. B
2- Drink lot of water and green tea without N/A
NET CALORIES. (A-B)
sugar and milk
3- We are keeping the net carbs to 17.5 for
N/A
allowance for extra onions and spices coming
from the gravy or used for sauting.
4. The date is replaced by another fruit guava
for more filling.

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy
 MEAL & FITNESS PLANNER-Phase02-Ramadan special
NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Lettuce leaves 1 1 1 1
2 Cheddar cheese 1slice 113 0 1slice 113 0
3 Egg e
1 77 1 1 77 1
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 2

1 Almonds 28 161 3.6 7g 40 0.9
2 walnuts 28g 183 4 14 96 2
4 Lime juice 1
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 4

1 Fish sardines 92gm 200 0 92gm 200 0
2 Tuna fresh/canned 85gm 130 0 85gm 130 0
Mid snack - soup

3 Oyster 9gm 14 0 9gm 14 0

4 Butter 1 tsp 0 1 tsp 0
5 Green beans 1/2c 43 3 1/4c 22 1.5
TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 1.5
1 Roasted chicken 184g 293 0 184gm 293 0
m
2 Mayonaise 1 tsp 0 1 tsp 0
3 liver 8gm 16 0 8gm 16 0
DINNER

4 Whole wheat bread 1slice 68 11 1slice 68 11

TOTAL FOR THE PERIOD (9:00pm TO 10pm)
TOTAL CALORIES & NET CARBS FROM FOOD. A 18.5
No. Exercise Calories/Min Min Calories Min Calories
1
1- Limit total net carbs per day to 20gm TOTAL CALORIES BURNED BY EXERCISE. B
2- Drink lot of water and green tea without N/A
NET CALORIES. (A-B)
sugar and milk
3- We are keeping the net carbs to 18.5 for
N/A
allowance for extra onions and spices coming
from the gravy or used for sauting.
4. The date is replaced by another fruit guava
for more filling.

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy
 MEAL & FITNESS PLANNER-Phase02-Ramadan special
NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Lettuce leaves 1 1 1 1
2 Cheddar cheese 1slice 113 0 1slice 113 0
3 Egg e
1 77 1 1 77 1
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 2

1 Almonds 28 161 3.6 14 80 1.8
2 walnuts 28g 183 4 14 96 2
3 Date (7g pitted) 7g 20 4 7g 20 4
4 Lime juice 1
5 Strawberries 1cup 144g 46 8 ½ cup 23 4
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 13

1 chicken 184g 293 0 184gm 293 0
2 Butter 1slice 77 0 1slice 77 0
Mid snack - soup

3 celery 1 2 1 1
4 Tomato 2 slice 45g 9 2 22g 4.5 1
5 Onion 2 slice 17g 6 1 9g 3 0.5
TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 2.5
1 Pompano fish grilled 250g 523 0 250g 523 0
2 Tomato 2 slice 45g 9 2 45g 9 2
3 Onion 2 slice 17g 6 1 17g 6 1
DINNER

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 3

TOTAL CALORIES & NET CARBS FROM FOOD. A 20.5
No. Exercise Calories/Min Min Calories Min Calories
1
1- Limit total net carbs per day to 20gm TOTAL CALORIES BURNED BY EXERCISE. B
2- Drink lot of water and green tea without N/A
NET CALORIES. (A-B)
sugar and milk
3- We are keeping the net carbs to 20.5 as
N/A
allowance for extra onions and tomato is
already considered.

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy
 MEAL & FITNESS PLANNER-Phase02-Ramadan special
NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Lettuce leaves 1 1 1 1
2 Cheddar cheese 1slice 113 0 1slice 113 0
3 Egg e
1 77 1 1 77 1
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 2

1 Almonds 28 161 3.6 14 80 1.8
2 walnuts 28g 183 4 14 96 2
3 Date (7g pitted) 7g 20 4 7g 20 4
4 Lime juice 1
5 Strawberries 1cup 144g 46 8 ½ cup 23 4
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 13

1 chicken 184g 293 0 184gm 293 0
2 Butter 1slice 77 0 1slice 77 0
Mid snack - soup

3 celery 1 2 1 1
4 Tomato 2 slice 45g 9 2 22g 4.5 1
5 Onion 2 slice 17g 6 1 9g 3 0.5
TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 2.5
1 Pompano fish grilled 250g 523 0 250g 523 0
2 Tomato 2 slice 45g 9 2 45g 9 2
3 Onion 2 slice 17g 6 1 17g 6 1
DINNER

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 3

TOTAL CALORIES & NET CARBS FROM FOOD. A 20.5
No. Exercise Calories/Min Min Calories Min Calories
1
1- Limit total net carbs per day to 20gm TOTAL CALORIES BURNED BY EXERCISE. B
2- Drink lot of water and green tea without N/A
NET CALORIES. (A-B)
sugar and milk
3- We are keeping the net carbs to 20.5 as
N/A
allowance for extra onions and tomatoes are
already considered in the soup.

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy
 MEAL & FITNESS PLANNER-Phase02-Ramadan special
NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Lettuce leaves 1 1 1 1
2 Cheddar cheese 1slice 113 0 1slice 113 0
3 Egg e
1 77 1 1 77 1
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 2

1 Almonds 28 161 3.6 14 80 1.8
2 walnuts 28g 183 4 14 96 2
3 Date (7g pitted) 7g 20 4 7g 20 4
4 Lime juice 1
5 Guava 1 fruit 55g 37 5 55g 37 5
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 14

1 chicken 184g 293 0 184gm 293 0
2 Butter 1slice 77 0 1slice 77 0
Mid snack - soup

3 celery 1 2 1 1
4 Tomato 2 slice 45g 9 2 22g 4.5 1
5 Onion 2 slice 17g 6 1 9g 3 0.5
TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 2.5
1 Pompano fish grilled 250g 523 0 250g 523 0
2 Mozarella cheese 1sl 1slice 77 1 1slice 77 0
3 Brocolli (1/4 cup) 46gm 13 2 44gms 13 2
DINNER

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 2

TOTAL CALORIES & NET CARBS FROM FOOD. A 20.5
No. Exercise Calories/Min Min Calories Min Calories
1
1- Limit total net carbs per day to 20gm TOTAL CALORIES BURNED BY EXERCISE. B
2- Drink lot of water and green tea without N/A
NET CALORIES. (A-B)
sugar and milk
3- We are keeping the net carbs to 20.5 as
N/A
allowance for extra onions and tomatoes are
already considered in the soup.

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy
 MEAL & FITNESS PLANNER-Phase02-Ramadan special
NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Lettuce leaves 1 1 1 1
2 Cheddar cheese 1slice 113 0 1slice 113 0
3 Egg e
1 77 1 1 77 1
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 2

1 Almonds 28 161 3.6 14 80 1.8
2 walnuts 28g 183 4 14 96 2
3 Strawberries 1cup 144g 46 8 ½ cup 23 4
4 Lime juice 1
5 Guava 1 fruit 55g 37 5 55g 37 5
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 14

1 chicken 184g 293 0 184gm 293 0
2 Butter 1slice 77 0 1slice 77 0
Mid snack - soup

3 celery 1 2 1 1
4 Tomato 2 slice 45g 9 2 22g 4.5 1
5 Onion 2 slice 17g 6 1 9g 3 0.5
TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 2.5
1 Pompano fish grilled 250g 523 0 250g 523 0
2 Mozarella cheese 1sl 1slice 77 1 1slice 77 0
3 Brocolli (1/4 cup) 46gm 13 2 44gms 13 2
DINNER

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 2

TOTAL CALORIES & NET CARBS FROM FOOD. A 20.5
No. Exercise Calories/Min Min Calories Min Calories
1
1- Limit total net carbs per day to 20gm TOTAL CALORIES BURNED BY EXERCISE. B
2- Drink lot of water and green tea without N/A
NET CALORIES. (A-B)
sugar and milk
3- We are keeping the net carbs to 20.5 as
N/A
allowance for extra onions and tomatoes are
already considered in the soup.
4. The date is replaced by another fruit guava
for more filling.

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy
 MEAL & FITNESS PLANNER-Phase02-Ramadan special
NAME: TARGET
What is net carb?
DATE: Total carbs (g) - fiber (g) =
Daily Net Carbs
DAY: S M T W T F S PLANNED ACTUAL Net carbs in grams
WEIGHT: hafizea

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com

hafizea.plannerp2.ramadan.rev0.dummy