Kashif fitness

Weekly Schedule ZAINEB DANISH

NUTRITIONIST

Seize the free time of each day and make yourself stronger.
Monday Tuesday Wednesday Thursday

Early morning Early morning Early morning

Early morning
1 glass Lukewarm 1 glass Lukewarm 1 glass Lukewarm
1 glass Lukewarm
water with 1 spoon water with 1 spoon water with 1 spoon
water with 1 spoon
methi dana methi dana methi dana
methi dana
Breakfast
Breakfast
Breakfast 3 spoon oats cooked in Breakfast
1 bran bread slice
1 c.d size roti 1 cup milk (without 1 c.d size roti
2 egg whites veg.
2 eggs vegies omelet sugar) 2 eggs vegies omelet
Omelet
1 cup tea without 2 eggs white 1 cup tea without
1 cup tea without
sugar 1 cup green tea sugar
sugar
without sugar
Snack Snack Snack Snack
1 small size seasonal 1 small size seasonal 1 small size seasonal 1 small size seasonal
fruit fruit fruit fruit
Lunch Lunch Lunch Lunch
2 c.d size roti 1 c.d size roti 10 spoon rice 1 c.d size roti
2 shami kabab fry in 1 Any veg salan 7 spoon any daal Palm size steamed
spoon oil 1 besan ki roti (2 without tarka chicken/fish
3 spoon low fat yogurt spoon besan) 1 bowl salad 3 spoon mint raita
1 bowl salad 1 bowl salad 1 bowl salad

Snack Snack Snack Snack

1 cup green tea 1 cup green tea/tea 1 cup green tea 1 cup green tea
without sugar without sugar without sugar without sugar
5 almonds 2 walnuts 5 almonds 2 walnuts

Dinner
Dinner
Dinner 1 c.d size roti
1 c.d size roti Dinner
1 c.d size roti Any veg. Salan
Any veg salan 6 spoon rice
Palm size steamed 5spoon roasted
Palm size steamed 5 spoon any daal
chicken/fish chickpeas
fish/chicken without tarka
1 bowl salad 1 bowl salan
1 Bowl salad 1 Bowl salad
1 cup tea without 1 cup milk without
1 cup tea without 1 cup milk with 2 dates
sugar sugar with 2 dates
sugar
 Friday Saturday Sunday Notes

Drink at least 12
glasses of water.
Ramp up your
physical activity
Dinner should not be
after 8pm
If you feel
constipated or
bloated report
Early morning Early morning Early morning
immediately
1 glass Lukewarm 1 glass Lukewarm 1 glass Lukewarm
Stay active all day
water with 1 spoon water with 1 spoon water with 1 spoon
Take adequate sleep
methi dana methi dana methi dana
of at least 8 hours
Be regular in your
training classes
Do not consume
honey, brown
sugar,gurr,white
sugar
No sugary items,
bakery or processed
 food at all
Eat only when hungry

Breakfast
3 spoon oats cooked in
Breakfast Breakfast
1 cup milk(without
1 bran bread slice 1 c.d size roti
sugar)
2 eggs vegies omelet 2 eggs vegies omelet
2 eggs whites boiled
1 cup tea without 1 cup tea without
1 cup green tea
sugar sugar
without sugar

Snack Snack Snack

1 small size seasonal 1 small size seasonal 1 small size seasonal
fruit fruit fruit
Lunch Lunch
Lunch
2 c.d size roti 1 c.d size roti
10 spoon rice
Any veg salan Palm size steamed
7 spoon any daal
5 spoon roasted chicken /fish
without tarka
chickpeas 3 spoon mint raita
1 bowl salad
1 bowl salad 1 bowl salad
Snack Snack Snack
1 cup green tea 1 cup green tea 1 cup green tea
without sugar without sugar without sugar
10 pistachios 2 walnuts 5 almonds
Dinner
Dinner
1 c.d size roti Dinner
1 c.d size roti
Palm size steamed 6 spoon rice
2 kabab fry in 1 spoon
fish/chicken 5 spoon any daal
oil
1 bowl salad without tarka
1 bowl salad
1 cup tea/green 1 bowl salad
1 cup tea without
tea/milk without sugar 1 cup milk with 2 dates
sugar