Diet Plan

Date: 24.2.2019
Name: Maryam
Country: Mob. Number:
Height: 167 Weight: 66 Goal: Fat loss

Day 1 Day 2 Day 3 Day 4 Day 5

Pre- 1 fruit + 1 cup of Yoghurt/flavor yoghurt /yoghurt
breakfast
8-9 AM
1 pita bread 2 toast bread 1 pita bread 2 toast bread 1 pita bread 2t
medium sized + medium sized + medium sized
+ 1 cup of raw + 1 cup of raw + 1
1 cup of vegetables 1 cup of vegetables 1 cup of v
vegetables ( raw) + vegetables ( raw) + vegetables
+ 90g of + 4 tablespoons ( raw) 4 sli
3 tablespoons of white/halloum 2 boiled eggs ( 1 of favabeans / +
labaneh cheese with yolk) hummus 4 slices of
+ + turkey
2 roast beef +
Breakfast + 1 cup of fresh 1 cup of fresh
( 5-8 olives) juice or 1 cup of juice or 1 cup of
11 PM + Yoghurt/flavor Yoghurt/flavor
1 cup of fresh yoghurt yoghurt
juice or 1 cup of
Yoghurt/flavor
yoghurt

1 cup of rice or 1 and a half cup of bulgur or 1 and a half pita bread
Or 1 and a half cup of pasta ( 360 g)
+
Lunch 1 cup of raw vegetables or half cup of sauté vegetables
( 250g)
2 PM +
120 g of chicken or beef
+
1 cup of yoghurt
Snack 2 fruits + 60g of any kind of chocolate/3 tablespoons of oats/ 6 salty crackers + 1 cup of Yo

4 PM
60g of chicken breast/ chicken burger/ beef burger/ meat/quinoa
Snack +
6 PM Raw vegetables/sauté vegetables
Snack 5 cups of 1 medium sized 1 medium sized 5 cups of 1 medium sized Qu
popcorn pita bread pita bread popcorn pita bread
 + + + + + ½c
1 cup of yoghurt 120 g of tuna 3 boiled or 1 cup of 120 g of or
+ ( with water ) scrambled eggs yoghurt halloum
1 fruit + ( 1 with yolk) + +
2 cups of raw + 1 fruit 2 cups of raw
9 PM vegetables 2 tablespoons of vegetables
labaneh
+
1 cup of raw
vegetables
* Please follow the diet above for 2 weeks.

Since you do not consume dairy products try at least consuming 1 serving throughout the day.

Fruit exchange list

Fruit Portion size Fruit
Apple, small, not peeled 1 (120 g) Orange, small
Apple, dried 4 rings Papaya
Apricot, fresh 4 (165 g) Peach, medium, fresh
Apricot, dried 4 (8 half) Peach, canned
Apricot, canned ½ cup Pears, medium, fresh
Banana, small 1 (60 g) Pears, canned
Black, blue berries ¾ cup Pineapple, fresh
Cherry, sweet, fresh 12 (90 g) Pineapple, canned
Cherry, sweet, canned ½ cup Plums, small
Dates 3 Plums, canned
Fig, fresh 2 medium Plumes, dried
Fig, dried 1.5 Strawberries, medium
Grapefruit, large ½ (330 g) Watermelon
Grapefruit, slices, canned ¾ cup Kiwi, small
Grape, small 17 (90 g) Orange, canned
Grape, dried 2 Tbsp Mango, small
Fresh juice ½ cup
* You can change any of the fruits listed in your diet with fruit options listed in the fruit exchange list,
however mind the servings.