EXERCISE AND DIET PLAN OF 1100

CALORIES

BY
DR. HUMA KHAN
 DAY 1 DAY2
week
DAY3
1
DAY4 DAY5 DAY6 DAY7

Breakfast oats cheela 2 bran chicken 2 bran bread oats shami kabab oats
tea bread 1 sandwich 1 egg, 1 cup porridge sandwich porridge
egg, 1 cup tea/coffee tea tea tea tea
tea

lunch 1 apple 3 plums 1 apple 3 plums 1 apple 3 plums 1 apple

snack 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7

almonds
Dinner 50g roti any 70g 50g roti 50g roti any 1 shami 50g roti 1 shami
vegetables steamed 100g vegetables kabab 50g 100g cooked kabab
salan chicken cooked salan roti 70g daal salad 50g roti
breast 70g daal salad yogurt salad 70g
yogurt 50g yogurt
roti salad salad
 DAY 1 DAY2
week
DAY3
2
DAY4 DAY5 DAY6 DAY7

Breakfast 2 bran bread 1 2 bran oats oats cheela chicken shami kabab
egg, 1 cup tea bread 1 porridge tea sandwich sandwich
egg, 1 cup tea tea/coffee tea
tea

lunch 1 apple 3 plums 1 apple 3 plums 1 apple 3 plums cheat day

snack 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds

Dinner 1 shami 50g roti 50g roti 50g roti any 1 shami 50g roti
kabab 50g roti any 100g vegetables kabab 50g 100g cooked
70g yogurt vegetables cooked salan roti 70g daal salad
salad salan daal salad yogurt salad
 DAY 1 DAY2
week
DAY3
3
DAY4 DAY5 DAY6 DAY7

Breakfast chicken 2 bran chicken 2 bran bread oats cheela shami kabab 2 bran
sandwich bread 1 sandwich 1 egg, 1 cup tea sandwich bread 1
tea/coffee egg, 1 cup tea/coffee tea tea egg, 1
tea cup tea

lunch 1 apple 3 plums 1 apple 3 plums 1 apple 3 plums 3 plums

snack 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7

almonds

Dinner 70g steamed 50g roti 50g roti 50g roti any 1 shami 50g roti 50g roti
chicken breast any 100g vegetables kabab 50g 100g cooked any
70g yogurt vegetables cooked salan roti 70g daal salad vegetabl
50g roti salad salan daal salad yogurt salad es salan
 DAY 1 DAY2
week
DAY3
4
DAY4 DAY5 DAY6 DAY7

Breakfast shami kabab 2 bran chicken 2 bran bread chicken shami kabab
sandwich bread 1 sandwich 1 egg, 1 cup sandwich sandwich
tea egg, 1 cup tea/coffee tea tea/coffee tea
tea

lunch 1 apple 3 plums 1 apple 3 plums 1 apple 3 plums cheat day

snack 1 apple 7 almonds 7 almonds 7 almonds 1 apple 7 almonds

Dinner 50g roti any 70g 50g roti 50g roti any 1 shami 50g roti
vegetables steamed 100g vegetables kabab 50g 100g cooked
salan chicken cooked salan roti 70g daal salad
breast 70g daal salad yogurt salad
yogurt 50g
roti salad
 DAY 1 DAY2
week
DAY3
5
DAY4 DAY5 DAY6 DAY7

Breakfast 2 bran bread 1 2 bran oats oats cheela chicken shami kabab 2 bran
egg, 1 cup tea bread 1 porridge tea sandwich sandwich bread 1
egg, 1 cup tea tea/coffee tea egg, 1
tea cup tea

lunch 1 apple 3 plums 1 apple 3 plums 1 apple 3 plums 3 plums

snack 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7

almonds
Dinner 1 shami 50g roti 50g roti 50g roti any 1 shami 50g roti 50g roti
kabab 50g roti any 100g vegetables kabab 50g 100g cooked any
70g yogurt vegetables cooked salan roti 70g daal salad vegetabl
salad salan daal salad yogurt salad es salan
 DAY 1 DAY2
week
DAY3
6
DAY4 DAY5 DAY6 DAY7

Breakfast chicken 2 bran chicken 2 bran bread oats cheela shami kabab
sandwich bread 1 sandwich 1 egg, 1 cup tea sandwich
tea/coffee egg, 1 cup tea/coffee tea tea
tea

lunch 1 apple 3 plums 1 apple 3 plums 1 apple 3 plums cheat

day

snack 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds 7 almonds

Dinner 70g steamed 50g roti 50g roti 50g roti any 1 shami 50g roti
chicken breast any 100g vegetables kabab 50g 100g cooked
70g yogurt vegetables cooked salan roti 70g daal salad
50g roti salad salan daal salad yogurt salad
 OATS PORRIDGE
• Take 40g of quick oats, 150ml
skimmed milk, 2 dates,
• add some water
• cook them for 10 mins
• add some berries or strawberries
• enjoy
 OATS CHEELA
Oats cheela:
preparation: take 40g of quacker oats, 1
egg, 4 tbsp milk, add your favourite
vegetables like onion, capsicum etc. Add
salt, chilly, black papper according to
your taste. make a smooth mixture. put
in non stick frypan greased with 1 tsp
olive oil or desi ghee. cook 5 min on
both sides. it is ready. enjoy your clean
meal.
 CHANA CHAAT
• take 60g of boiled black chickpeas
• add vegetables of your choice e.g
cucumber, onions, cabbage,
tomatoes
• add salt, red chilli, chaat masala and
lemon
• mix it well. enjoy
 CHICKEN SANDWICH
• 2 pieces bran bread
• 50g steamed chicken breast tikka
• vegetables of your choice
• add 1 sacchet ketchup (optional)
• enjoy
 steamed chicken
• Marinate chicken with salt
pepper tikka masala and 2 tbsp
of yogurt for 1 hour
• just grease the pan with few
drops of oil and add chicken
• cover the pan for 30 min and
cook it on low flame
• enjoy
 SHAMI KABAB SANDWICH
• 2 BRAN BREAD
• 1 SHAMI KABAB
• ADD VEGETABLES OF YOUR
CHOICE
• ADD SMALL AMOUNT OF
KETCHUP
• ENJOY
 milk tea
• take 120g of milk for tea
preparation add water and tea
leaves
• you can add cardamom and some
ginger in it to boost metabolism
• boil them and enjoy
 MORNING DRINK
• soak 1 tbsp of basal seeds in 300ml
water and take it on empty stomach
every morning
 Quantities

• 1 cup = 200g
• Milk quantity= 120g 1 Banana = 100g
• steamed chicken breast = 50 g tortilla = 100g
• 1 apple = 182g
• lentils/ daal = 10 tbsp oats portion = 40g
1 CD size roti = 50g Olive oil= 1 tsp
• 1 medium roti= 100 g
kitchen scale to weight food
 WORKOUT PLAN
• 15 min running
• 3 sets of
• 20 jumping jacks
• 30sec high knees
• 20 lunges each side
• 20 squats
• 2o semosquats
• 30 sec plank
• 20 side kicks each sides
 workout plan
• FLAT BELLY WORKOUT
• 15 min running
• 3 sets of
• 20 crunches
• 20 side crunches
• 20 lunges each side
• 20 london bridges
• 2o leg raises
 Points to consider
• if you have lentiles but not chicken, you can replace them with each other.
• if you have white rice but not brown, you can replace them with each other
• You can eat unlimited vegetables in a day.
• Drink at least 4 liters water per day.
• Do at least 20 min walk daily.
• Sugar intake should not be more than 10g. Better to use artificial sweetner