NUTRITION
Tayyaba Fatima
COACH:
DATE:
Tuesday
/7th sept
/2021
TOTAL
1300
CALORIES
Kcals
&
MACROS:
INSTRUCTIONS:
•
All
not
•
Remember
error.
to
tare
•
You
can
add
spices and
•
Take
Luke
5g
10g
warm water.
•
For
the
to
an
heat,
make
HEALTH
foods are
supposed
stated otherwise.
of
be
weigh uncooked,
if
scale
to
zero
herbs according
to
avoid
any
to
your
taste.
Isabagol
(Psyllium
Husk) in
added twist of
lemon juice and
a
refreshing
flavor and
ice
can
drink.
electrolytes
to
be
added to
the
benefits
the
weather
hydration
too.
of
is
beat
water
TIP:
We all
know
especially
when
this important
Someof
skin tone,
Puffiness,
levels,
gut health
the
to
the
benefits
for
our
preventing
premature
ageing,
helps with acne breakouts,
prevents
heat-related skin
Meaning Clearer Skin.
keeping our
hot
but
body
our
hydrated
skin
need
skin
include: Improving
faster healing, reduces
maintains
your pH
eruptions
and
improve
2 WEEKS DIET PLAN:
MONDAY
BREAKFAST
LUNCH
DINNER
SNACK
Omelette:
Aloo keema:
Cucumber-200g
2 egg whites
Potatoes-100g
Add onion,
tomatoes and
spices according
to your taste.
Divide the meal
into 2 equal
halves, eat half of
it n lunch and half
in dinner.
Whole
wheat
chapatti-60g
Apple-150g
Add onion,
tomatoes and
spices according
to your taste
Oil-5ml
Oil-10ml
Bran bread-1 slice
Whole wheat
chapatti-60g
Tea:/coffee
Low fat milk50ml
stevia
Chicken breast
minced-130g
TUESDAY
BREAKFAST
LUNCH
French toast:
Tikka curry:
Low fat milk-100ml
Brown Sugar-5g
Egg-1/2 whole
Low fat yogurt-150g
Bran bread-1 slice
Whole wheat chapatti50g
(weigh cooked)
Oil-5ml
Oil-15ml
Tea/coffee:
Low fat milk-50ml
Stevia
2 Chicken thighs with
bones-300g
(150g each)
DINNER
SNACK
Divide the meal into 2
Apple-150g
equal halves eat half of it
in lunch and half in
dinner.
Add onion, tomatoes
and spices according
to your taste.
Whole wheat chapatti50g
(weigh cooked)
Cucumber-200g
WEDNESDAY
BREAKFAST
Nutella toast:
Nutella -5g
LUNCH
Dal chawal:
Lentils uncooked-30g
Add onion, tomatoes
and spices according to
your taste.
DINNER
SNACK
Divide the meal into
2 equal halves, eat
half of it in lunch and Apple-150g
half in dinner.
Cucmber-200g
Oil-10ml
Bran bread-1 slice
Tea:
Low fat milk-50ml
stevia
Whole wheat chapatti60g
(weigh cooked)
Or
Rice uncooked-30g
Whole wheat chapatti50g
(weigh cooked)
Or
Rice uncooked-30g
THURSDAY
BREAKFAST
LUNCH
DINNER
SNACK
Egg and toast:
Baingan bharta:
Egg- 2 egg whites
Apple-100g
Add onion, tomatoes
and spices according
to your taste
Potatoes-100g
Eggplant-100g
Add onion, tomatoes and
spices according to your
taste.
Divide the meal into 2
equal halves, eat half
of it in lunch and half in
dinner.
Oil-5ml
Oil-10ml
Bran bread-1 slice
Whole wheat chapatti60g
(weigh cooked)
Or
Rice uncooked-30g
Tea:
Low fat milk-50ml
Stevia
Cucmber-100g
Whole wheat chapatti60g
(weigh cooked)
Or
Rice uncooked-30g
Add 3g chia seed
into luke warm
water and drink it.
FRIDAY
BREAKFAST
LUNCH
omelette:
Creamy chicken:
2 egg whites
Low fat milk-250ml
Low fat cream-15ml
Whole wheat flour-15g
Spinach-150g
Add black pepper or
chili flakes
Oil-5ml
Oil-10ml
Bread-1 slice
Whole wheat chapatti50g
(weigh cooked)
Or
Rice uncooked-25g
Chicken fillet-140g
Tea:
Low fat milk-50ml
(olper/nestle) Stevia
DINNER
SNACK
Divide the meal into 2
Apple-150g
equal halves, eat half of
it in lunch and half in
dinner.
Cucmber-200g
Whole wheat chapatti50g
(weigh cooked)
Or
Rice uncooked-25g
SATURDAY
BREAKFAST
Butter toast:
Butter-5g
Bran bread-1 slice
LUNCH
DINNER
SNACK
Steak:
White sauce:
Whole wheat flour-15g
Low fat milk-150ml
Oil-5ml
Mixed herb, oregano,
pepper and chilies
according to your taste.
Chana chaat:
Cucmber-200g
Oil-10ml
Baked Fries:
Potatoes-100g
Chicken boneless-160g
Tea:
Low fat milk--50ml
stevia
Boiled chickpea-60g
Add onion, tomatoes
and spices according
to your taste.
Apple-100g
SUNDAY
BREAKFAST
LUNCH
Butter toast:
Butter-5g
Biryani:
Raita:
Low fat yogurt-100g
DINNER
SNACK
Divide the meal into 2 Cucmber-100g
equal halves eat half of
it in lunch and half in
dinner
Add onion, tomatoes
and spices according to
your choice in biryani
Bran bread-1 slice
Rice uncooked-70g
Oil-20ml
Tea:
Low fat milk--50ml
Stevia
Chicken with bones240g
Apple-150g