Dt.

Bareera uzair

Clinical Dietitian / Nutritionist

Patient details:

Patient name: Hazeem Azam Dar

Diagnosis: obesity ,Constipation

Weight: 168kg almost ,Height5’11” ,age:31y

Ideal body weight: upto 85kg

(8 September TO 8 October)

MEAL TIMINGS RECOMMENDED FOOD ITEMS

PRE BREAKFAST
 1 glass luke warm water (add 1 tbsp phylium husk + 1
pinch kalnwji + ½ tsp apple cider vinager) sock for 15
mints
 Drink it 15 mints before breakfast.

BREAKFAST 1 week + 3rd week

8am-9am  3 egg white scrambled in ½ tsp olive oil(without yolk)
 2-3 bran bread slice toast
 1 cup skimmed milk tea :
For making tea : (Add ½ cup skimmed milk + ½ cup water)
 2nd week + 4th week

 2tbsp peanut butter (sugar free)

 2 multigrain bread slice
 2 egg white boiled (with black salt) without yolk
 1 cup skimmed milk tea :
For making tea : (Add ½ cup skimmed milk + ½ cup water)

SNACK
 7 soaked almonds + 1 handfull of dry roasted
12pm-1pm
chickpeas + 1 cup black coffee (sugar free)

LUNCH Drink one glass luke warm water with ½ tsp apple cider vinager+
½ basil seeds+ ½ tsp moringa powder before 10 mints of lunch:
2pm-3pm

1 week + 3rd week

 3-4 chicken steamed kabab (size 40 gram per kabab) oil

free
 ½ cup raw kachomar sesaonal salad (optioanl)
 2tbsp imli sause (without sugar) as per taste
 4-5tbsp mint raita (just for taste)

2nd week + 4th week

 1 small CD size roti almost 3 inch (60 gram of wheat )

 3-4 tbsp any gravy (dal/ sabzi / white meat) (oil free)
 ½ cup green chopped sesaonal veggies salad (optional)
(cucumber+tomato+onion+cabbage)

 You can eat 6Tbsp boiled rice once a week with ½ cup
dal , 1 cup salad

 Cooked Rice, potatoes, red meat not allowed.

 If you feel constipated , avoid cabbage as well

SNACK

5-6pm For full month:

 1 sesaonal fruit allowed

(like apple or peach or 1 peach or 1 gauva or pomegranat/

grapefruit)

Avoid mango, banana, dates , grapes etc

+
1 cup green tea (sugar free)

DINNER Drink one glass luke warm water with 1tbsp lemon juice + ½ tsp
basil seeds before 10 mints of dinner :
8pm-9pm
1 week + 3rd week

 1 small CD size roti almost 3- inch (60 gram of wheat

flour)
 3-4 tbsp any curry (dal/ sabzi / white meat) (oil free)
 ½ cup green chopped veggies salad (optional)
(cucumber+tomato+onion+cabbage) optional

 You can eat 6Tbsp boiled rice once a week with ½ cup
dal , 1 cup salad

2 week + 4th week:

 150 gram Grilled chicken with ½ cup sauteed vegetables

Vegetables : 15 gram capsicum , 15 gram cabbage , 15

gram carrorts  (optional)

Ingredients:
 Chicken breast 150 gram
 Turmeric powder as per taste
 Salt
 Red chili flakes
 Cumin powder
 Coriander powder
  Gram masala powder
 Garlic cloves
 Ginger
 Vinegar
 Soy sauce
 olive oil
Method:
 Marinate chicken breast with all these and set aside
for an hour to marinate.
 Take a grill pan and pre heat it. Greece it with olive
oil.
 Once hot, place the marinated chicken and cook.
 You can also sautéed your vegetables.

 Dish out both and enjoy.

SNACK 10pm: for full month (must)

10-11pm 1 mug lemon grass tea: must

Add 1 inch ginger ginger , ½ tsp lemon grass, ½ tsp fennal

seeds, ½ tsp cumin seeds+ ½ tsp mint leaves fresh or
dried , add 1 glass water and boil for 7-10 mints

(seive the water and drink)

11pm: for full month (optional)

1 cup (250ml)warm skimmed milk (without sugar) add 1tbsp

phylium husk
General instruction:

 Follow each and everything with meal timing

for best results
 Drink 12-14 glases of water to keep hydrated
 Drink only room temprature or lukewarm water
 Dont skip walk , 10,000 steps per day. (1/2 hour moring walk, ½ hour
evening)
 Stricky avoide all fried items
 Offer your prayers because it is also a exercise
 Use minimum oil for cooking
 Complete your 8 hours of sleep cycle
 Try to be active thriugh out the day
 Eat slowly and chew the bite at least 15 mintues
 No fast food and no soft drinks, Say no to sugar
 Diet plan including instruction should be followed properly, let me know in
case of any query or if you face any issue
 Dont use this plan more than 30 days
 If you feel hungar , take 1-2 seasonal fruit+ handfull of roasted grams+ 1
dark choclate
 Tab . evion 400 mg (1 daily) per day after breakfast

 If you countinue your weight loss journey , Before 15 days of ending plan ,
register yourself again

Please save your plan  plan 1 time sendable 

 otherwise your weight will be stuck