Name: Sadullah
Age: 37
BMI: 29.72
Weight: 81.0
Diet Preference: Non-Vegetarian
Nutritionist Name: [email protected]
07:45 AM
Jeera Ajwain Water(1.0 glass)
08:00 AM
Banana(1.0 small(4.5" long)) Soaked Walnut(2.0 piece (half of one))
10:00 AM
Chia Seed(1.0 teaspoon) Boiled Egg White(2.0 egg white) Mixed Nuts(10.0 grams) Oats with
Low Fat Curd(0.75 cup)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Boiled Egg White(2.0 egg white)
Vegetable Roti(2.0 roti/chapati)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Boiled Egg White(2.0 egg white)
Upma with Peanuts(1.0 katori)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Egg White Omelette(2.0 egg white per
omelette) Besan Cheela without Oil(1.5 cheela)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Dal Roti(2.0 roti/chapati)
or
Plain Curd(0.5 bowl) Boiled Egg White(2.0 egg white) Vegetable Barley Daliya(1.5 katori)
11:00 AM
Pear(1.0 small) Flaxseed Powder(1.0 tsp, ground)
or
Orange(1.0 fruit (2-5/8" dia)) Flaxseed Powder(2.0 tsp, ground)
or
Pomegranate(8.0 tablespoon) Flaxseed Powder(1.0 tsp, ground)
01:30 PM
Dal(1.0 katori) Gobi Mutter Sabzi(1.0 katori) Oats Roti(1.0 roti/chapati)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(0.5 katori) Jeera Rice(1.0 katori) Chana
Sabji(1.0 katori)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Oats Roti(1.0 roti/chapati) Low Fat
Paneer Methi Curry(1.0 katori)
or
Roti(1.0 roti/chapati) Green Gram Whole Dal Cooked(1.0 katori) Bhindi sabzi(1.0 katori)
or
Moong ki Dal(1.0 katori) Bhindi Sabji(1.0 katori) Oats Roti(1.0 roti/chapati)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Oats Roti(1.0 roti/chapati) Lauki
Mangodi Sabji(1.0 katori)
or
Roti(1.0 roti/chapati) Mixed Vegetable Sabji(1.0 katori) Chicken Curry with Less Oil(1.0 katori)
04:30 PM
Peanut and Chana Roasted(25.0 grams)
or
Roasted Makhana(1.0 cup)
or
Coriander Chutney (2.0 tablespoon) Boiled Peas(0.75 cup)
05:00 PM
Tea with Skimmed Milk without Sugar(1.0 teacup)
08:30 PM
Roti (1.5 roti/chapati) Mixed Vegetable Sabzi(1.0 katori) Grilled Paneer(4.0 cube)
or
Pulao (1.0 katori) Chicken Onion Tomato Curry(1.0 katori) Cucumber Salad(1.0 katori)
or
Roti (1.0 roti/chapati) Paneer Capsicum(1.0 katori) Mint Raita(1.0 katori)
or
Roti(1.5 roti/chapati) Aromatic Chicken Curry (1.0 katori) Sprouts Salad(1.0 katori)
or
Roti(1.5 roti/chapati) Corn Broccoli Salad(1.0 katori) Palak Low Fat Paneer(1.0 katori)
or
Roti (1.5 roti/chapati) Lauki Sabzi(1.0 cup) Paneer Sprouts Salad(1.0 cup)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Cucumber Salad(1.0 katori)
Soyabean Vegetable Pulao(1.0 cup)
10:00 PM
Low Fat Milk with Turmeric(1.0 glass)
NOTES
Dietary guidelines for Hypertension:
Eat lots of fruits and vegetables. A diet rich in fruits and vegetables can increase important cholesterol-lo
wering compounds in your diet.
· Be aware of alcohol intake. Alcohol can increase your blood pressure, as well.
A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better bl
ood pressure control you might have.
· To lower the sodium in your diet, try these suggestions:
Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go l
ower, to 1,500 milligrams.
Read the nutritional facts label on every food package.
Select foods that have 5% or less of the “Daily Value” of sodium.
Avoid foods that have 20% or more Daily Value of sodium.
Avoid canned foods, processed foods, lunch meats, and fast foods.
Use salt-free seasonings.
· Know What to Eat
Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetabl
es are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggi
es. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry
are good sources of magnesium.
· To increase the amounts of natural potassium, magnesium, and fiber you take in, select from the followi
ng:
· To increase the amounts of natural potassium, magnesium, and fiber you take in, select from the followi
ng:
Apples, apricots, bananas ,broccoli, carrots, green beans, dates, grapes, green peas, mangoes,melons,ora
nges,peaches,pineapples,raisins,spinach,strawberries,tomatoes,yogurt (fat-free)
Dietary guidelines for Cholesterol:
A. Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing
cholesterol. These foods include
1.Whole-grain cereals such as oatmeal and oat bran
2. Fruits and vegetables
3. Legumes such as kidney beans, lentils, chick peas, black-eyed peas, and lima beans
B. Eat lots of fruits and vegetables. A diet rich in fruits and vegetables can increase important cholesterol-
lowering compounds in your diet.
C. Eat fish that are high in omega-3 fatty acids. These acids won't lower your LDL level, but they may help
raise your HDL level. They may also protect your heart from blood clots and inflammation and reduce your
risk of heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna (canned or fr
esh), and mackerel. Try to eat these fish two times a week.
Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg
a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolk
s, shrimp, and whole milk dairy products.
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
Commonly asked questions
Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.
How often will my diet plan be changed?
Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.
Why does my plan seem monotonous?
It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.
What can I do if my plan doesn't consider my preferences?
Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
changes.
Why do I not see results despite following the plan?
Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.
