Dietitian Shagufta Naz

@diet.doors

DIET PLAN FOR WEIGHT LOSS

Age 25
Weight 97kg
IBW 56.9

Suhoor Option 1;
1 egg with vegetable mix
2 slice of brown bread
1 cup yoghurt with 1tbsp
of chia seeds added 2
dates and 1 medium size
apple/banana

Option 2;
1 cup of cooked oatmeal
with ½ cup of milk with
added 3 strawberries and 6
almonds 1 tbsp of honey
1 cup black tea without
sugar

Iftari Option1; *Lemonade

2 dates 2 glasses of water, 2 tbsp fresh lemon juice, 1 tbsp
Lemonade honey, a few mint leaves, 2 tbsp chia seeds
Channa chat
1 bowl of melon with 1 *fruit chat
apple/banana 1 apple,1 banana, 1 peach, pinch of cinnamon
(optional)
Option 2;
Fruit chat
2 dates *Channa chaat :
Lemonade 1 cup of boiled and drained chickpeas,2 tbsp of
chopped onions,1/2 tsp green chili,a few sprigs of
coriander,1/2 tsp ground dry-roasted cumin,1/2 tsp
salt’pinch of black pepper,1/2 tsp Shan chat
masala
Dinner Option 1: *small chicken steak with vegetables
small chicken steak with For the chicken steak, cut slits in a chicken
vegetables breast, then marinate with
1 tsp ginger paste
Option 2: 1/2 cup wheat 1 tsp garlic paste
pasta with vegetables and 1 tsp chicken tikka masala
mutton minced 1 tsp lemon juice
meat/chicken pieces
*1/2 cup wheat pasta with vegetables and mutton
Option 3: minced meat/chicken pieces
1 small chappati of whole 1/2 cup whole wheat pasta (boiled and drained)
grains 85 g (3 oz) mutton mince
Vegetable mix curry in 1 tsp ginger paste
less oil 1 tsp garlic paste
1 cup yoghurt 1 tbsp olive oil
2 tbsp onions, chopped
1/2 cup mixed vegetables (fresh or frozen)
1/4 cup tomato puree
1/4 tsp salt (or to taste)
1/4 tsp black pepper (or to taste)
1/4 tsp thyme (or to taste)