 SEHRI

1. Khajla / Firni + Milk + Sugar: 360 Calories.

2. Oily Salan: 400-500 Calories.
3. Paratha: 350 Calories.
4. Tea with Sugar: 100 Calories.
Total Calories in Sehri: 1210
 IFTARI:
1) 1 Date: 14 Calories.
2) 2 glass Roohafza / tang: 320 Calories.
3) 4-5 pakoras: 400 Calories.
4) 4-5 Samosa: 252 Calories.
5) Chana chat: 200 Calories.
6) Dahi Bhallay: 200 Calories.
7) Fruit Chat: 140 Calories.
8) Tea with Milk and sugar: 100 Calories.
Almost Total calories in Iftari: 1626
 DINNER:
1) 2 Roti or Naan: 240-300 Calories.
2) Any oily Salan: 400-500 Calories.
3) Any Dessert: 400-1000 Calories.
Almost Total Calories in Dinner: 1040 Calories

“Total Calories are intake: 3876

Weight loss Calories almost we need: 1300.
Extra Calories: 2576. You will gain approximately 1 kg (2 pound)
weight In 3 days. Because of this after 30 days you gain almost 9 to 10
kg”
1. SEHRI:
DON’T DOES
a) × Khajla + Milk + sugar  Fruit + yogurt
b) × Oily Salan  Without Oily Salan
veggies/ omelete
c) × Paratha  1 Roti
d) × Tea with Milk and Sugar  Cinnamon Kahwa

2. IFTARI:
DON’T DOES
a) × Roohafza or tang  Fresh fruit slush or mint
lemonade
b) × 4-5 Fried  1 piece (any fry)
c) × Dahi bhallay + Fruit Chat  Choose any 1 with 6 tbsp
+ Chana chat
d) × Tea with Milk and Sugar  Green Tea with Ginger
Lemon

3. DINNER:
DON’T[] DOES
a) × 2 Roti or Naan  1 Roti CD size
b) × Oily Salan  Kabab or non-oily salan
c) × -------  1 plate raw vegetables
d) × Dessert  Dark Chocolate
 RAMADAN DIET PLAN

 SEHRI:

 OPTION 1:
1) Before sehri cinnamon kahwa is compulsory 0 Calories
2) 2 egg omelete 188 Calories
3) Yogurt with fruits 150 Calories
4) Roti 120 Calories
TOTAL: 458 Calories

 OPTION 2:
1) Salan Without Oil 200 Calories
2) Roti 120 Calories
3) Lassi 176 Calories
4) 1 cup Cinnamon kahwa 0 Calories
TOTAL: 496 Calories

 OPTION 3:
1) 6 tbsp khichdi 200 Calories
2) 100 gram of Chicken 165 Calories
3) 3 tbsp yogurt + fruits 230 Calories
4) 1 cup Cinnamon kahwa 0 Calories
TOTAL: 595 Calories
 IFTARI:
 OPTION 1:

1) 1 Date 23 Calories
2) 1 glass mint lemonade use brown sugar 120 Calories
3) 1 small cup of fruits 72 Calories
4) 4 tbsp chana chat 147 Calories
5) 1 piece (any fry) 75 Calories
TOTAL 437 Calories

 OPTION 2:

1) 1 Date 23 Calories

2) Fruit Smoothie 37 Calories

3) 1 small cup of fruit 72 Calories

4) 4 tbsp Dahi Bhallay 106 Calories

5) 1 piece (any fry) 75 Calories

TOTAL 313 Calories

 OPTION 3:
1) 1 Date 23 Calories
2) Yogurt mint chach 307 Calories
3) 4 tbsp fruit chat 121 Calories
4) 1 piece (any fry) 75 Calories
TOTAL 526 Calories

TIPS:
“Add 1 tbsp in your chia drink for more nutritions. Don’t use
sugar in any drink. Don’t use Ketchup and market sauces
use Tamarind mint sauce (home made)”
  DINNER:

 OPTION 1:

1) 1 Roti 120 Calories

2) Any veggies salan without oil 120 Calories
3) 1 plate raw veggies salad 13 Calories
TOTAL 253 Calories

 OPTION 2:

1) 1 Roti 120 Calories

2) 1 plate raw veggies salad 13 Calories
3) 2 mince kabab 250 Calories
TOTAL 383 Calories

 OPTION 3:

1) Vegetable fried rice 8 tbsp 136 Calories

2) 100 gram dry chicken chilli 120 Calories
TOTAL 256 Calories

 OPTION 4:
1) 120 gram of chicken boneless grilled 198 Calories
2) 200 gram of veggies grilled 80 Calories
TOTAL 278 Calories

TIPS:
“Try to drink 5-6 glasses of water between iftar and
dinner atleast walk half an hour after dinner”.