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• Name: Aiman Naaz

• Age: 20
• Height: 5’4
• Weight: 62
• BMI: 23.66
• Total k.cal: 1200

• Things To Do
 Exercise at least 3-4 times a week.
 Food portions to be kept adequate
 Sweets allowed only once a week.
Have 1-2 tbsp. of ghee everyday. (optional)
 Alcohol allowed once a week.
Stay hydrated. (3 to4 litre of water).

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EVERY MONDAY FOR 4 WEEKS

Wakeu Fenugreek seeds water with lemon
p time Soaked almond 4

8 AM Multigrain veg/chicken sandwich ( 2slices of

bread)
OR
Masala oats 1 bowl

10-11 AM
Sprouts ½ bowl
Coconut water/lukewarm water with 2 pinch
turmeric powder OR 1 pinch cinnamon
powder
2 PM Multigrain Chapati 2
Bottle gourd veg ½ bowl
Salad 1plate
OR
Khichdi 1cup
4-5 PM Toast 2
Lemon tea 1 cup/green tea /black coffee
7:30 PM Multigrain chapati 2
Veg stew ¾ bowl
After 30 mins take 1cup cumin tea with
lemon , turmeric powder and black salt

“Plan what you’ll Eat then eat what you’ve

planned and only what you’ve planned”
so print this, stick this, follow this.
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Mail Us:
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EVERY TUESDAY FOR 4 WEEKS

Wakeu Fenugreek seeds water with lemon
p time Soaked almond 4

8 AM
Beetroot carrot smoothie 1glass with cumin
powder
OR
Dahlia upma 1bowl
10-11 AM Watermelon OR cucumber 1
Mint lemon water with 2 pinch turmeric
powder OR 1 pinch cinnamon powder
2 PM Poha 1bowl
OR
Multigrain Chapati 2
Dal ½ bowl
Ridge gourd / pointed gourd ¾ bowl
Salad 1plate
4-5 PM Mixed roasted seeds 1handful OR poached
egg 1
Lemon tea /green tea/black coffee

7:30 PM Multigrain chapati 2

Mixed veg ¾ bowl
After 30 mins take 1cup cumin tea with
lemon, turmeric powder and black salt

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“Remember that the reason you’re doing this is to
Make your life better”

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EVERY WEDNESDAY FOR 4 WEEKS

Wakeu Fenugreek seeds water with lemon
p time Soaked almond 4

8 AM Veg sandwich (2slices of brown bread)

OR
Upma 1bowl
OR
Quinoa upma 1bowl
10-11 AM Nuts 1handful
Coconut water OR lemonade with 2 pinch
turmeric powder OR 1 pinch cinnamon
powder
2 PM Multigrain chapati 2
Tempered buttermilk ¾ bowl
Any green veg ½ bowl

4-5 PM Lemon tea /green tea/black coffee

Toast 2
7:30 PM Multigrain chapati 2
Beetroot raita ½ bowl
OR
Steamed/baked fish 2piece
OR
Quinoa cheela 2
After 30 mins take 1cup cumin tea with lemon,
turmeric powder and black salt

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“Eat better, Not less”

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EVERY THURSDAY FOR 4 WEEKS

Wakeu Fenugreek seeds water with lemon
p time Soaked almond 4

8 AM Carrot smoothie
OR
Cucumber smoothie
OR
Oats pea cheela 2
10-11 AM Sprouts ½ bowl OR watermelon
Lemonade OR mint water with 2 pinch
turmeric powder OR 1 pinch cinnamon
powder
2 PM Multigrain chapati 2
Dal ½ bowl
Bitter gourd veg OR any veg
OR
Egg curry 1egg
Salad 1plate
4-5 PM Lemon tea/green tea/black coffee
Roasted makhana 1 bowl
7:30 PM Multigrain chapati 2
Veg stew ¾ bowl
After 30 mins take 1cup cumin tea with
lemon, turmeric powder and black salt

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“You can’t control everything in your life,

But you can control what you put in your body”

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EVERY FRIDAY FOR 4 WEEKS

Wakeu Fenugreek seeds water with lemon
p time Soaked almond 4

8 AM Oats pea cheela 2

OR
Corn flakes with skimmed milk 1bowl
10-11 AM Nuts 1handful
Coconut water OR lemonade with 2 pinch
turmeric powder OR 1 pinch cinnamon powder

2 PM Multigrain chapati 2
Dal ½ bowl
Any green veg ½ bowl
Salad 1plate
4-5 PM Lemon tea /green tea/black coffee
Mixed roasted seeds 1handful
7:30 PM Multigrain chapati 2
Suate beans ¾ bowl
OR
Grilled/roasted chicken 2piece
After 30 mins take 1cup cumin tea with lemon,
turmeric powder and black salt

“When you start eating foods without labels,

You no longer need to count calories”

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EVERY SATURDAY FOR 4 WEEKS

Wakeu Fenugreek seeds water with lemon
p time Soaked almond 4

8 AM Veg/egg multigrain sandwich( 2 slices of

brown bread)
OR
Quinoa cheela 2
10-11 AM Cucumber 3-4 slices
Lemonade with 2 pinch turmeric powder OR 1
pinch cinnamon powder
2 PM Multigrain chapati 2
Dal ½ bowl
Any green veg ½ bowl
Salad 1plate
4-5 PM Seeds 1handful
Lemon tea/green tea/black coffee

7:30 PM Multigrain chapati 2

Any green veg ¾ bowl
After 30 mins take 1cup cumin tea with lemon,
turmeric powder and black salt

“Don’t eat anything today that you’ll

Regret tomorrow”

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EVERY SUNDAY FOR 4 WEEKS

Wakeu Fenugreek seeds water with lemon
p time Soaked almond 4

8 AM Vermicelli upma 1bowl

OR
Poha 1bowl

10-11 AM Cucumber 3-4 slices

Buttermilk with 2 pinch turmeric powder OR 1
pinch cinnamon powder
2 PM Multigrain chapati 2
Mixed veg ½ bowl
Salad plate
OR
Pea pulao with beetroot raita ½ bowl
4-5 PM Roasted makhana 1bowl
Lemon tea/green tea
7:30 PM Chana sprouts 1bowl
OR
Multigrain chapati 2
Suate beans ¾ bowl
OR
Fish stew 1bowl
After 30 mins take 1cup cumin tea with lemon,
turmeric powder and black salt
** Don’t lay anywhere after eating, keep a gap of 1 or 1.30 hours

**You can change your meals according

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your town and home available and you can

also change your meals timings.

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“Don’t ruin the good effort by eating all

the calories you just burned”

• This diet plan is customizing as per the details you filled.

• You have to report your result on every week without fail.
• No Refund policy after getting diet plan.
• If you need any alternatives of food or any queries from the plan please
contact sastadiet team.
• Calling time-11 PM to 7 Pm.
• After completing one month don’t repeat same diet, because every month change to be made
in your calories in-take.
• In case if your details like name, age, height, weight is not matching then
please contact us before starting this diet plan.

BY DIETICIAN :-

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Every Monday & Tuesday Workout plan

• 2 mins warm up
• Main workout : 30 mins (30 secs
on 10 secs rest, two sets per
exercise)
• High knees
• Burpee
• Plank shoulder tap
• Jump rope
• Lateral jumps
• Plank to push up Jumping
• jack
• Thigh slap jumps
• Mount climbers

Every Wednesday & Thursday

2 mins warm up
Warm up
Main workout 2 sets (15
reps)
Sit ups
Dumbbell curls
Triceps dip
Bicycle crunches
Boat hold
Two arm dumbbell row
Chest press
Plank hold
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Every Friday & Saturday

• 2 mins warm up
• Main workout : 30 mins (30 secs
on 10 secs rest, two sets per
exercise)
• High knees
• Burpee
• Plank shoulder tap
• Jump rope
• Lateral jumps
• Plank to push up Jumping
• jack
• Thigh slap jumps
• Mount climbers

For Workout video

https://goraah.com/workou
t

For recipe
https://goraah.co
m

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1. Dietitian Recommended
Healthy Products
Click the given link provided
below every product to
purchase

HealthVit Apple Cider Vinegar - 500 ml

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2.

INDIA GATE 100% Whole Grain Brown Rice

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3.

.
Bytewise Organic Nigella Seeds / Kalonji, 250gm

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https://amzn.to/3nAi42p

4.

True Elements Chia Seeds

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5.

True Elements Flax Seeds

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6.

Del Monte Raw Sunflower Seeds Pouch

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7.

Happilo 100% Natural Premium Californian Almonds, 200g

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8.

UpCrop California Extra-Light Halves Walnut Kernels 200gm

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9.

Amazon Brand - Vedaka Fenugreek (Methi), 200g

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https://amzn.to/3qgCNu8

10.

Amazon Brand - Vedaka Fox Nuts (Phool Makhana) 100g

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11.

Kellogg's Muesli with 0% Added Sugar, 500g

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12.

Lipton Loose Green Tea, 100g

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13.

24 Mantra Organic Wheat Daliya, 500g

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14.

Quaker Oats - 1 kg

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15.

Keya Malabar Black Pepper Powder, 100g

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Yogabar 20 gram Protein Bar Variety Box - 6 x 60 g (Single Pack)

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O 17.

Taste Good Karela Biscuits High Fiber, Tasty and Healthy Sugar-Free
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18.

Glun Multipurpose Portable Electronic Digital Weighing Scale Weight

Machine (10 Kg - with Back Light)

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19.

Healthgenie HD-93 Electronic Digital Weighing Machine For Body

Weight

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20.

GOCART WITH G LOGO Jump Ropes

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21.

Aurion Dumbbells

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22.

Organic India Tulsi Green Tea Lemon Ginger 25 TB

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23.

Pintola All Natural Peanut Butter

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24.

Manna Multi Millet Atta / MultiGrain Atta with 25% Millets, 2kgs

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