7-Days Guide To Healthy Diet

AZRA KHAN FITNESS
7-Days Guide
To Healthy
Diet
BY AZRA KHAN
AZRAKHANFITNESS.COM
MEET YOUR NUTRITIONIST
AZRA KHAN
An overweight under-confident overeater with binge eating habits

and a poor lifestyle – this accurately sums up my teenage years
and early twenties.
But everybody has a moment that transforms their life substantially.

I had that epiphanic moment in January 2015. And today, I’ve not
only lost weight in a healthy way but also become a certified
Nutritionist from International Sports Sciences Association (ISSA)
& (ACE) and successfully transformed the lives of over 3000 people
from all around the globe.
TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

WWW.AZRAKHANFITNESS.COM/PROGRAMS
Through my youtube channel “Azra Khan Fitness”,
I spread awareness about the importance of nutrition & a
healthy diet. I share all my knowledge about a holistic
approach towards wellness and a healthy lifestyle with all
those people who don’t have access to proper knowledge or
think fitness is expensive & all about crash dieting.
From being an overweight kid to being a nutrition expert with
a Diploma in Weight Loss Management & Diet Planning,
guiding & training other people, I have closely experienced all
the highs & lows of enduring weight loss and wellbeing. So,
whether you are a working professional, a homemaker, a
mother/father of two, or a middle-aged person, when working
on your fitness journey, my focus is to solve the root issue of
your weight gain so that you have a lasting impact as opposed
to working on just the superficial short-term issues.
I highly believe that each one of us is bestowed with a unique
body that is designed to function differently. Hence, all the
diet plans and weight loss programs I craft are designed to
suit your individual needs so that you can fulfill all
requirements that suit your body & lifestyle.

INTRODUCTION
Do you want to start your wellness journey but don’t
know where to begin?
What if you get a step-by-step starter pack with nutritious
meal plans & recipes to help you take the first steps
towards losing weight & living a healthy lifestyle?
Well, this “7-Days Guide to Healthy Diet” will do just that
for you!
With full-day meal plans specifically drafted for each day,
this guide will keep in check your nutrition & calorie intake
for 7-Days straight so that you can get rid of that extra fat
and get in a healthy routine effortlessly.
Also, there are recipes with instructions and ingredients to
make the meal preparation easy and quick, and progress in
your health regime.
The portions of macros are explained to you in a chart form
so that you don’t need any measuring tool to measure your
food. You will be self-sufficient with all that is given in this
plan.
You can track the progress for 7-Days, and analyze if the
plan worked for you by taking daily measurements, weight,
and progress pictures.
You can also analyze your sleep cycle, posture, hunger,
activeness, and you will notice a positive change in almost all
of the factors which in combination make a healthy lifestyle.
Remember health and wellness are something that take time.
So give that much time and you will set your routine right and
reach your wellness goals in a trice.
Good luck with starting your fitness journey!
Lots of love,
Nutritionist Azra Khan

7-Days Guide To Healthy Diet
DAY 1: MONDAY
MORNING PRE BREAK FAST SNACK

DRINK MORNING TEA/COFEE
OPTIONAL
BOILED
BLACK
1/2 LEMON IN CHANA CHAT 5 SOAKED
START YOUR
1 GLASS USING 100GM ALMONDS +
DAY WITH A
LUKE WARM BLACK 10 SOAKED
BANANA
WATER CHANA + BLACKED
LEMON + RAISENS
TOMATO+
ONION +
CORIANDER
SNACK NIGHT DRINK

LUNCH TEA/COFFE DINNER
20 MIINS
180GM SALAD OPTIONAL
BEFORE BED
BOWL (NO WHITE
SUGAR )
1 ROTI WITH 35 GM
6 SLICES OF 1/2 CUP
1/2 TEAPOON MAKHANA + 1
PINEAPPLE + TURMERIC
GHEE + 1 GLASS
1 ORANGE MILK + 5
BOWL COCONUT
MUNAKKAS
MUSHROOM WATER /
SABZI LEMON
COOKED IN 1 WTAER
TEASPOON
OLIVE OIL
DAY 2: TUESDAY

OPTIONAL
START YOUR 1 MULTIGRAIN 5 SOAKED

CUMIN SEED
DAY WITH ROTI(WITH 1 ALMONDS +
WATER
ABANANA TEASPOON 10 SOAKED
GHEE ) + ANY BLACKED
GREEN RAISENS
VEGETABLE
SNACK NIGHT DRINK

20 MIINS
BEFORE BED
BOWL (NO WHITE
SUGAR )
RAJMA/BLAC 1 SMALL 1 BOWL 1/2 CUP

K BEANS BESAN CHICK PEA TURMERIC
SALAD USING CHILLA TIKKA MILK + 5
100GM SALAD MUNAKKAS
BOILED USING
RAJMA 100GM
CHICK PEAS

DAY 3: WEDNESDAY

OPTIONAL
START YOUR 1 GOBHI 5 SOAKED

CUMIN SEED
DAY WITH STUFFED ALMONDS +
WATER
ABANANA PARATHA + 10 SOAKED
HOME MADE BLACKED
CHUTNEY RAISENS
SNACK NIGHT DRINK

20 MIINS
BEFORE BED
BOWL (NO WHITE
SUGAR )
1 ROTI WITH 35 GM 6 SLICES OF

1/2 CUP
1/2 TEAPOON MAKHANA + 1 PINEAPPLE +
TURMERIC
GHEE + 1 GLASS 1 ORANGE
MILK + 5
BOWL COCONUT
MUNAKKAS
MUSHROOM WATER /
SABZI LEMON
COOKED IN 1 WTAER
TEASPOON
OLIVE OIL
DAY 4: THURSDAY

OPTIONAL
BOILED
1/2 LEMON IN START YOUR BLACK 5 SOAKED
1 GLASS LUKE DAY WITH CHANA CHAT ALMONDS +
WARM ABANANA USING 100GM 10 SOAKED
WATER BLACK BLACKED
CHANA + RAISENS
LEMON +
TOMATO+
ONION +
CORIANDER
SNACK NIGHT DRINK

20 MIINS
BEFORE BED
BOWL (NO WHITE
SUGAR )
1 BOWL 1 SMALL 1 BOWL 1/2 CUP

PAPAYA/2 BESAN CHICK PEA TURMERIC
OARNGES CHILLA TIKKA MILK + 5
SALAD MUNAKKAS
USING
100GM
CHICK PEAS
DAY 5: FRIDAY

OPTIONAL

CUMIN SEED
WATER
GREEN RAISENS
VEGETABLE
SNACK NIGHT DRINK

20 MIINS
BEFORE BED
BOWL (NO WHITE
SUGAR )
RAJMA/BLAC 35 GM 6 SLICES OF 1/2 CUP

K BEANS MAKHANA + 1 PINEAPPLE + TURMERIC
SALAD USING GLASS 1 ORANGE MILK + 5
100GM COCONUT MUNAKKAS
BOILED WATER /
RAJMA LEMON
WTAER
DAY 6: SATURDAY

OPTIONAL
BOILED
START YOUR BLACK 5 SOAKED
1/2 LEMON IN CHANA CHAT
DAY WITH ALMONDS +
1 GLASS LUKE USING 100GM
ABANANA 10 SOAKED
WARM BLACK BLACKED
WATER CHANA + RAISENS
LEMON +
TOMATO+
ONION +
CORIANDER
SNACK NIGHT DRINK

20 MIINS
BEFORE BED
BOWL (NO WHITE
SUGAR )
1 ROTI WITH 1 SMALL 1 BOWL 1/2 CUP

1/2 TEAPOON BESAN CHICK PEA TURMERIC
GHEE + 1 CHILLA TIKKA MILK + 5
BOWL SALAD MUNAKKAS
MUSHROOM USING
SABZI 100GM
COOKED IN 1 CHICK PEAS
TEASPOON
OLIVE OIL
DAY 7: SUNDAY

OPTIONAL

CUMIN SEED
WATER
GREEN RAISENS
VEGETABLE
SNACK NIGHT DRINK

20 MIINS
BEFORE BED
BOWL (NO WHITE
SUGAR )
RAJMA/BLAC 35 GM 6 SLICES OF 1/2 CUP

K BEANS MAKHANA + 1 PINEAPPLE + TURMERIC
SALAD USING GLASS 1 ORANGE MILK + 5
100GM COCONUT MUNAKKAS
BOILED WATER /
RAJMA LEMON
WTAER

RECIPES OF THE MEAL PLAN
TURMERIC MILK
RECIPE OF TURMERIC MILK :

BOIL 1 CUP MILK WITH 1/4TH TEASPOON
TURMERIC AND KESAR
BOIL FOR 5 MINUTES.
STRAIN AND DRINK.
CUMIN SEED WATER
RECIPE OF CUMIN SEED WATER :

SOAK 1 TEASPOON CUMIN SEEDS OVERNIGHT
IN THE MORNING BOIL IT WITH SOME EXTRA
WATER FOR 5 MINUTES
STRAIN AND DRINK IT.
CHICK PEA SALAD
RECIPE OF CHICK PEA SALAD :
100GM CHICK PEAS GRILLED IN A PAN

200 GM CHOPPED VEGETABLES
(TOMATO+CUCUMBER+LETTUCE+CAPSICUM )
OLIVE OIL + LEMON + CORIANDER MIXED
AND ADDED
ADD SALT AND PEPPER
SAUTE THEM TOGETHER .
HOW TO MEASURE PORTIONS
You are one step closer to your fitness journey.
YOUR PRIMARY FOCUS :

-Hydrate yourself
-Eat small 5 meals
- Sleep well. (7-8hrs at a stretch )
This is your target for building a holistic lifestyle okay.
YOUR MAJOR GOAL:

Tip of the week: Set an alarm for drinking water .
In my fitness plan, you can track the amount of water you
consume as well. And move a lot.
By product :
Weight loss
Overall fitness and health
Good luck you can do this.
You Are Not Alone.
Here's What To Do Next:
Do you feel the change?
More energy, more strength, more productivity, a good mood,
positive thought, better routine, healthy meals, good food, fitter
body, everything at your convenience & comfort! If you followed
this "7-Days Guide to Healthy Diet" religiously, I'm sure you'd be
experiencing a change in your lifestyle, routine, and
overall well-being.
So, now that you've started on this journey, why wait and
leave just like that?
What's the next step?
Well, you already know, health & wellness are not just some
short-term achievements, but long-term goals.
And keeping in mind just that, I've created some integrated
weight loss programs & diet plans so that you can continue
losing the extra pounds and ensure holistic wellness.
TELL ME MORE ABOUT IT


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AZRA KHAN FITNESS

An overweight under-confident overeater with binge eating habits

But everybody has a moment that transforms their life substantially.

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

I spread awareness about the importance of nutrition & a

healthy diet. I share all my knowledge about a holistic

approach towards wellness and a healthy lifestyle with all

those people who don’t have access to proper knowledge or

think fitness is expensive & all about crash dieting.

From being an overweight kid to being a nutrition expert with

a Diploma in Weight Loss Management & Diet Planning,

guiding & training other people, I have closely experienced all

whether you are a working professional, a homemaker, a

mother/father of two, or a middle-aged person, when working

on your fitness journey, my focus is to solve the root issue of

your weight gain so that you have a lasting impact as opposed

to working on just the superficial short-term issues.

I highly believe that each one of us is bestowed with a unique

body that is designed to function differently. Hence, all the

diet plans and weight loss programs I craft are designed to

suit your individual needs so that you can fulfill all

requirements that suit your body & lifestyle.

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

know where to begin?

What if you get a step-by-step starter pack with nutritious

towards losing weight & living a healthy lifestyle?

Well, this “7-Days Guide to Healthy Diet” will do just that

With full-day meal plans specifically drafted for each day,

and get in a healthy routine effortlessly.

Also, there are recipes with instructions and ingredients to

make the meal preparation easy and quick, and progress in

your health regime.

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

so that you don’t need any measuring tool to measure your

food. You will be self-sufficient with all that is given in this

plan worked for you by taking daily measurements, weight,

and progress pictures.

You can also analyze your sleep cycle, posture, hunger,

activeness, and you will notice a positive change in almost all

of the factors which in combination make a healthy lifestyle.

Remember health and wellness are something that take time.

reach your wellness goals in a trice.

Good luck with starting your fitness journey!

Nutritionist Azra Khan

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

MORNING PRE BREAK FAST SNACK

SNACK NIGHT DRINK

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

MORNING PRE BREAK FAST SNACK

START YOUR 1 MULTIGRAIN 5 SOAKED

SNACK NIGHT DRINK

RAJMA/BLAC 1 SMALL 1 BOWL 1/2 CUP

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

MORNING PRE BREAK FAST SNACK

START YOUR 1 GOBHI 5 SOAKED

SNACK NIGHT DRINK

1 ROTI WITH 35 GM 6 SLICES OF

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :

MORNING PRE BREAK FAST SNACK

SNACK NIGHT DRINK

1 BOWL 1 SMALL 1 BOWL 1/2 CUP

TO KNOW MORE ABOUT MY PROGRAMS CHECKOUT :