MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special

NAME: TARGET For those who like to

DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

No. Food Description Serve Calories Planned Actual

Session

size
Portion Calories Portion Calories
size size
1 Spinach (1cup) 1cup 44 1/4cup 11
2 Mozaralla cheese LF 1slice 78 2slice 156
3 Egg e
1 77 1 77
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 245

1 Mixed nuts 28 164 14 82
2 Date (7g pitted) 7g 20 7g 20
3 Lime /apple juice 1cup 66 1cup 66
4 Mixed fruits 1cup 100 ½ cup 50
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 218

1 Oyster & celery soup 1cup 70 1cup 70
Mid snack

TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 70

1 Roasted chicken 85gm 161 85gm 161
2 liver 17gm 34 17gm 34
3 Whole wheat bread 30g 82 30g 82
DINNER

TOTAL FO 276
R THE PERIOD (9:00pm TO 10pm)
TOTAL CALORIES & NET CARBS FROM FOOD. A 790
No. Exercise Calories/Min Min Calories Min Calories
1
1: Limit the total food intake as per the plan. TOTAL CALORIES BURNED BY EXERCISE. B
2: Drink lot of water and green tea without sugar and milk. • Do your work out as per your schedule
3: Mixed nuts : Almonds, Walnut, Pista, Cashew
always before the main dinner meal.
4: Mixed fruits: Gauava,Kiwi,Orange,Papaya, strawberries
5: Add liver either in small pieces in disguise in the soup NET CALORIES. (A-B)
or along with other dish if you cannot eat it alone.
6: Dates : Only optional for non-traditional fasting.

Day 1

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0

 MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special
NAME: TARGET For those who like to
DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

No. Food Description Serv Calories Planned Actual

Session

e
size Portion Calories Portion Calories
size size
1 Spinach (1cup) 1cu 44 1/4cup 11
p
2 Mozaralla cheese LF 1slic 78 2slice 156
3 Egg ee
1 77 1 77
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 244

1 Mixed nuts 28 164 14 82
2 Date (7g pitted) 7g 20 7g 20
3 Lime /apple juice 1cu 66 1cup 66
p
4 Mixed fruits 1cu 100 ½ cup 50
p
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 218

1 Oat bran with milk 1cu 245 1/2cup 122
p
Mid snack

TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 245

1 Roasted chicken 85gm 161 85gm 161
2 Whole wheat bread 30g 82 30g 82
DINNER

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 243

TOTAL CALORIES & NET CARBS FROM FOOD. A 828
No. Exercise Calories/Min Min Calories Min Calories
1
1: Limit the total food intake as per the plan. TOTAL CALORIES BURNED BY EXERCISE. B
2: Drink lot of water and green tea without sugar and milk. • Do your work out as per your schedule
3: Mixed nuts : Almonds, Walnut, Pista, Cashew
always before the main dinner meal.
4: Mixed fruits: Gauava,Kiwi,Orange,Papaya, strawberries
5: Add liver either in small pieces in disguise in the soup NET CALORIES. (A-B)
or along with other dish if you cannot eat it alone.
6: Dates : Only optional for non-traditional fasting.

Day2

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0

 MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special
NAME: TARGET For those who like to
DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

No. Food Description Serve Calories Net Planned Actual

Session

size Carb
Portion Calories Net Portion Calories Net
size Carb size Carb
1 Spinach (1cup) 1cup 44 1/4cup 11
2 Mozaralla cheese LF 1slice 78 2slice 156
3 Egg e
1 77 1 77
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 244

1 Mixed nuts 28 164 14 82
2 Date (7g pitted) 7g 20 7g 20
3 Lime /apple juice 1cup 66 1cup 66
4 Mixed fruits 1cup 100 ½ cup 50
5 Strawberry yoghurt 390g 333 195g 166
smoothie 1 cup
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 384

1 Oyster & celery soup 1cup 70 1cup 70
Mid snack

TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 70

1 Pompano fish grilled 250g 648 170g 432
2 Whole wheat bread 30g 82 30g 82
DINNER

3 Oat bran with milk 1cup 245 1cup 122

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 759
TOTAL CALORIES & NET CARBS FROM FOOD. A 1169
No. Exercise Calories/Min Min Calories Min Calories
1
1: Limit the total food intake as per the plan. TOTAL CALORIES BURNED BY EXERCISE. B
2: Drink lot of water and green tea without sugar and milk. • Do your work out as per your schedule
3: Mixed nuts : Almonds, Walnut, Pista, Cashew
always before the main dinner meal.
4: Mixed fruits: Gauava,Kiwi,Orange,Papaya, strawberries
5: Add liver either in small pieces in disguise in the soup NET CALORIES. (A-B)
or along with other dish if you cannot eat it alone.
6: Dates : Only optional for non-traditional fasting.

Day3

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0

 MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special
NAME: TARGET For those who like to
DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

No. Food Description Serve Calories Planned Actual

Session

size
Portion Calories Portion Calories
size size
1 Spinach (1cup) 1cup 44 1/4cup 11
2 Mozaralla cheese LF 1slice 78 2slice 156
3 Egg e
1 77 1 77
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 244

1 Mixed nuts 28 164 14 82
2 Date (7g pitted) 7g 20 7g 20
3 Lime /apple juice 1cup 66 1cup 66
4 Mixed fruits 1cup 100 ½ cup 50
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 218

1 Mixed veg. soup 121g 25 0 121g 25
Mid snack

TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 25

1 Pompano fish grilled 250g 648 170g 432
2 Whole wheat bread 30g 82 30g 82
DINNER

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 514

TOTAL CALORIES & NET CARBS FROM FOOD. A 1001
No. Exercise Calories/Min Min Calories Min Calories
1
1: Limit the total food intake as per the plan. TOTAL CALORIES BURNED BY EXERCISE. B
2: Drink lot of water and green tea without sugar and • Do your work out as per your schedule
milk.
always before the main dinner meal.
3: Mixed nuts : Almonds, Walnut, Pista, Cashew
4: Mixed fruits: Gauava,Kiwi,Orange,Papaya, NET CALORIES. (A-B)
strawberries
5: Add liver either in small pieces in disguise in the soup
or along with other dish if you cannot eat it alone.
6: Dates : Only optional for non-traditional fasting.

Day4

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0

 MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special
NAME: TARGET For those who like to
DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

No. Food Description Serve Calories Planned Actual

Session

size
Portion Calories Portion Calories
size size
1 Spinach (1cup) 1cup 44 1/4cup 11
2 Mozaralla cheese LF 1slice 78 2slice 156
3 Egg e
1 77 1 77
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 244

1 Mixed nuts 28 164 14 82
2 Date (7g pitted) 7g 20 7g 20
3 Lime /apple juice 1cup 66 1cup 66
4 Mixed fruits 1cup 100 ½ cup 50
5 Strawberry yoghurt 390g 333 195g 166
smoothie 1 cup
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 218

1 Oyster & celery soup 1cup 70 1cup 70
Mid snack

TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 70

1 Whole wheat bread 30g 82 30g 82
2 Mixed Green Veg. 1/2c 43 1/2C 43
3 Sprouted 195g 255 0.2 51
DINNER

beans/Lentils cooked
TOTAL1cup
FOR THE PERIOD (9:00pm TO 10pm) 176
TOTAL CALORIES & NET CARBS FROM FOOD. A 708
No. Exercise Calories/Min Min Calories Min Calories
1
1: Limit the total food intake as per the plan. TOTAL CALORIES BURNED BY EXERCISE. B
2: Drink lot of water and green tea without sugar and • Do your work out as per your schedule
milk.
always before the main dinner meal.
3: Mixed nuts : Almonds, Walnut, Pista, Cashew
4: Mixed fruits: Gauava,Kiwi,Orange,Papaya, NET CALORIES. (A-B)
strawberries
5: Add liver either in small pieces in disguise in the soup
or along with other dish if you cannot eat it alone.
6: Dates : Only optional for non-traditional fasting.

Day5

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0

 MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special
NAME: TARGET For those who like to
DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

No. Food Description Serve Calories Planned Actual

Session

size
Portion Calories Portion Calories
size size
1 Spinach (1cup) 1cup 44 1/4cup 11
2 Mozaralla cheese LF 1slice 78 2slice 156
3 Egg e
1 77 1 77
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am )

1 Mixed nuts 28 164 14 82
2 Date (7g pitted) 7g 20 7g 20
3 Lime /apple juice 1cup 66 1cup 66
4 Mixed fruits 1cup 100 ½ cup 50
5 Fav. sweets
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm )

1 Favourite soup 92gm 80 0 45gm 80
2 Green salad 1/2c 43 3 1/4c 22
Mid snack

TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm )

1 Fav. Biriyani /Fried rice 250g 523 0 150g 315

2 Or Fav. bread 1slice 68 11 1slice 68

3 Fav. Veg/ Non Veg. Dish
DINNER

4 Fav. pudding
TOTAL FOR THE PERIOD (9:00pm TO 10pm)
TOTAL CALORIES & NET CARBS FROM FOOD. A
No. Exercise Calories/Min Min Calories Min Calories
1
1: Limit the total food intake as per the plan. TOTAL CALORIES BURNED BY EXERCISE. B
2: Drink lot of water and green tea without sugar and milk. • Do your work out as per your schedule
3: Mixed nuts : Almonds, Walnut, Pista, Cashew
always before the main dinner meal.
4: Mixed fruits: Gauava,Kiwi,Orange,Papaya, strawberries
5: Add liver either in small pieces in disguise in the soup
or along with other dish if you cannot eat it alone. NET CALORIES. (A-B)
6: Dates : Only optional for non-traditional fasting.

Day 6

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0

 MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special
NAME: TARGET For those who like to
DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

No. Food Description Serve Calories Planned Actual

Session

size
Portion Calories Portion Calories
size size
1 Straw berry smoothie 1 cup 180 180
with milk
Sohoor

TOTAL FOR THE PERIOD ( 2am TO 4:00am ) 180

1 Date (7g pitted) 7g 20 7g 20
2 Lime /apple juice 1cup 66 1cup 66
3 Mixed fruits 1cup 100 ½ cup 50
Iftar

TOTAL FOR THE PERIOD (7:15pm TO 7:45 pm ) 135

1 Mixed veg soup 121g 25 0 121g 25
Mid snack

TOTAL FOR THE PERIOD (8:00 pm TO 8:30 pm ) 25

1 Green salad 1/2c 43 1/2c 43
2 Strawberry yoghurt 390g 333 195g 166
smoothie 1 cup
DINNER

TOTAL FOR THE PERIOD (9:00pm TO 10pm) 209

TOTAL CALORIES & NET CARBS FROM FOOD. A 549
No. Exercise Calories/Min Min Calories Min Calories
1
1: Limit the total food intake as per the plan. TOTAL CALORIES BURNED BY EXERCISE. B
2: Drink lot of water and green tea without sugar and milk. • Do your work out as per your schedule
3: Mixed nuts : Almonds, Walnut, Pista, Cashew
always before the main dinner meal.
4: Mixed fruits: Gauava,Kiwi,Orange,Papaya, strawberries
5: Add liver either in small pieces in disguise in the soup NET CALORIES. (A-B)
or along with other dish if you cannot eat it alone.
6: Dates : Only optional for non-traditional fasting.
Day 7

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0

 MEAL & FITNESS PLANNER-Phase03-IF-Ramadan special
NAME: TARGET For those who like to
DATE: Calories • Do less Physical activity
• eat almost any type of food
DAY: S M T W T F S PLANNED ACTUAL • become extremely lean.
WEIGHT: • Don’t bother on timely food
hafizea

Do you want to use the month of the Ramadan for your advantage for fat loss other than spiritual reasons?

Please find the interval fasting one week menu planner

For those who are continuing the 2nd phase or planning to start the fat loss programme they can do it with
"hafizea.Planner.P2.Ramadan.rev.0.pdf"

and

" hafizea.Planner.IF.Ramadan.rev.0.pdf" for traditional Ramadan fasting and for those who have completed Phase -
02 of adaptation programme for their muscles and brain for low body glucose by using fatty acids and ketone bodies
respectively as their source of fuel for its functioning. They could easily cruise through one month of fasting.

Even if you are a person not following traditional Ramadan fasting also could use it for your benefit to loose those
extra pounds by slightly modifying certain aspects of it like on its timings, on intake of water, coffee and tea during
day time and eating dates during evening breakfast (iftar) and on the timings of early morning break fast or even to
the extend to eat that food for early morning break fast during night time.

One day is allotted for “iftar” parties and celebration which also help you to build up the depleted leptin hormone
level due to continuous six day of fasting to a maximum level followed with a intense fasting day where you eat only
greens and milk at night for extra fat loss.

Make sure to include high intensity exercises every alternative days and moderate exercises every other day before
your dinner meal for effective fat loss.

NB:

1. People who are diabetic can do the moderate exercises after the dinner meal to reduce the blood glucose level
due to intake of high glycemic foods like breads and fruit juices by monitoring their blood glucose levels or
just avoid the high glycemic foods and instead replace it with low glycemic foods like legumes (daals,
sprouted beans and vegetables like eggplants, cauliflower, okra, green beans etc.
2. We will try to post the recipe of oyster soup and lime juice.
3. Please make sure you eat oysters and liver as per the programme.
4. Oyster soup is extremely tasty and you can have those liver in small pieces in disguise along with the soups.

Any clarification please do not hesitate to contact us.

Best wishes for the month of Ramadan..

With lots of love

Hafizea

Certified Hypnotist and Health & Fitness Coach hafizea@gmail.com h a f i z e a . p l a n n e r .if.ramadan.rev0