DIET PLAN FOR NYONYOZI P

DIET TYPE: LOW CALORIE DIET (based on an 1800 calorie diet)

CURRENT BMI: 43.01 kg/m2

DIET GOAL:

 TO REACH AT LEAST BMI OF 35 kg/m2 (98 KGS) IN 9 MONTHS.

DAY SHIFT MEAL PLAN

DAY ONE

PLANNED MEALS SERVING SIZE CALORIES

Breakfast

Tea + honey  2 teaspoons of 36.8

honey.
Whole wheat brown bread with (lettuce  2 slices of 348
+ avocado + onions + tomatoes) brown bread.
 2 lettuce
leaves.
 Half an
avocado.
 One fresh red
onion
 One fresh
tomato.
Small bananas 2 133.2

Drinking water 300 ml – 1 glass _

Afternoon Snack

Fruit salad (Bananas +watermelon + 250 g (about a regular 214.3

apples) sized bowl)
+ a tablespoon of lemon juice  2 bananas
 1 slice of
watermelon.
 1 fresh apple.

Drinking water 300 ml – 1 glass _

Lunch

Drinking water 2 glasses _

Evening snack

Fruit salad (Bananas +watermelon + 250 g (about a regular 214.3

apples) sized bowl)
+ a tablespoon of lemon juice  2 bananas
 1 slice of
watermelon.
 1 fresh apple.
 Drinking water 600 ml -2 glasses _

Dinner

Total Calories = 946.6 (excluding lunch and dinner)

1800-946.6= 853.4 (lunch and dinner)

NB: Lunch and dinner should have reduced food portions with more vegetables.

DAY TWO

PLANNED MEALS SERVING SIZE Calories

Breakfast

Tea + Honey  2 teaspoons of 36.8

honey
Whole wheat brown bread with
(lettuce + avocado + onions +
tomatoes)
Small bananas
 2 slices of brown 348
bread.
 2 lettuce leaves.
 Half a slice of
avocado.
 1 fresh red onion.
 1 fresh tomato.
2 133.2

Afternoon Snack

Fruit salad (Papaya + strawberries+ 250 g (About a regular 126.0

Mangoes + Chia seeds) sized bowl)
 2 slices of papaya.
 5 strawberries.
 1 mango.
 2 tablespoons of
chia seeds.

Lunch

Drinking water 500 ml – 2 glasses. _

Evening Snack

Fruit Salad (Papaya + strawberries+ 250 g (About a regular 126.0

Chia seeds) sized bowl)
 2 slices of papaya.
 5 strawberries.
 1 mango.
 2 tablespoons of
 chia seeds.

Drinking water 250 ml – One glass. _

Dinner

Total calories = 770 Calories (excluding lunch and Dinner)

1800-770=1030 Calories (From lunch and dinner)

NIGHT SHIFT MEAL PLAN

DAY ONE (NIGHT SHIFT)

PLANNED MEALS SERVING SIZE CALORIES

Breakfast

Lemon + Honey + Ginger 250 ml (About a regular sized 61.3

Tea cup)
 1 piece of ginger.
 Half lemon
 1 tablespoon of honey.

An omelet 130 g 262.5

 (2 eggs)
 Sunflower oil
 Condiments of your
 choice.

Small bananas 2 133.2

A glass of drinking water 300 ml _

Afternoon snack

Greek yoghurt(plain  250 ml yoghurt. 167.4

yoghurt) + mangoes+  1 ripe mango.
passion fruits)  2 passion fruits

Lunch

Drinking water 250 ml = 1 glass _

Dinner

Snack (Night Shift)

Salad (Avocado+ cucumber 300g (About a regular sized 350.7
+ red onions + tomatoes) + bowl)
tablespoon of olive oil  1 avocado
 1 red onion.
 1 tomato
 1 tbsp. of olive oil.
 I cucumber

Total calories = 975.1 Calories (excluding lunch and dinner)

1800-975.1= 824.9 (Lunch and Dinner)

DAY TWO (NIGHT SHIFT)

PLANNED MEALS SERVING SIZE CALORIES

Breakfast
Millet porridge  130 ml – a smaller 429
sized cup
Hard-boiled egg  1 egg 92.6

A glass of drinking water  250 ml – 1 glass of _

drinking water

Afternoon snack

Fruit salad (Pineapple+ Apples + 300 g (a regular sized bowl)

Mangoes+ Chia seeds )  2 sliced pineapples.
 2 apples. 195.4

 2 tablespoons of
chia seeds.
Lunch
 Drinking water 250 ml – 1glass _

Dinner

Snack (Night Shift)

Fruit salad (Pineapple+ Apples + 300 g (a regular sized bowl) 195.4

Mangoes+ Chia seeds)  2 sliced pineapples.
 2 apples.
2 tablespoons of chia seeds.

Total calories= 912.4 Calories (excluding lunch and dinner)

1800-912.4 = 887.6 Calories (From Lunch and Dinner)

OFF DAYS

DAY ONE

PLANNED MEALS SERVING SIZE CALORIES

Breakfast

 250ml – regular sized 61.3

Lemon Tea + Honey cup
 1 tablespoon of
honey
Boiled Cassava  500 g – 1 medium 153
cassava

Kachumbali (onions t tomatoes)  2 onions 161.3

 2 tomatoes
Afternoon Snack

Vegetable salad (Lightly  1 small head of 216.9

boiled/raw broccoli + apples + broccoli
carrots +onions)  1 fresh onion
 1 apple
Salad dressing (apple cider vinegar  1 carrot
+ olive oil +salt + black pepper)

Lunch

A glass of fruit juice (beetroot + 250 ml – 1 glass 248.4

mango) NO SUGAR ADDED.  Half beetroot
 2 mangoes
Evening Snack
 Vegetable salad (Lightly  1 small head of 216.9
boiled/raw broccoli + apples + broccoli
carrots +onions)  1 fresh onion
 1 apple
Salad dressing (apple cider vinegar  1 carrot
+ olive oil + salt + black pepper)

Dinner

Total Calories = 1057.8 Calories (excluding lunch and dinner)

1800 – 1057.8 = 742.2 Calories (From Lunch and Dinner)

DAY TWO

PLANNED MEALS SERVING SIZE CALORIES

Breakfast

Millet Porridge  130 ml – a 429

smaller sized
cup
An omelet 130 g 262.5
 (2 eggs)
 Sunflower oil
 Condiments of
your choice
Bananas 1 bogoya 95.1

Afternoon Snack

Lightly boiled cauliflower with (  1 small 154

red pepper+ yellow pepper + cauliflower
sliced onion) + Olive oil head.
 1 red pepper
 1 yellow
pepper

Drinking water  500 ml- 2 _

glasses
Lunch

Drinking water  250 ml- 1

glass
Evening Snack

Lightly boiled cauliflower with (  1 small 154

red pepper+ yellow pepper + cauliflower
sliced onion) head.
 1 red pepper
 1 yellow
pepper

Dinner
 Drinking water  500 ml- 2 _
glasses.

Total calories = 1094.9 Calories (excluding lunch and supper)

1800-1094.9 = 705.1 Calories (From Lunch and Dinner)

Pre-work Out Meal

 A glass of drinking water

 2 bananas (bogoya)

Post-work out meal

 Smoothie (Low fat yoghurt + whole grain oatmeal + strawberries +pumpkin seeds)

OR

 Infused water (Cucumber + Chia Seeds) OR (Plain water and Kiwi fruit)
 Whole grain bread with (lettuce +Avocado+ Onions + Tomatoes)