WELCOME TO

OBESITY
CODE
 A little about
your Dietitian

Thanks for visiting me. I am Rabisha Ashraf, Clinical Dietitian

& Weight Loss Expert with a dietetics degree (DHND) and
2+ years experience in nutrition field. I am happy that you're
here and starting the journey to health and fitness.
 DIET PLAN
FOR WEIGHT
LOSS
Starting Date: August 3, 2023

Ending Date: September 3, 2023

Client's details:
Mr. Umair is having weight 92kg, height 5 Feet 10 Inches and Age 25 years.He has no other
medical condition.Like to have light breakfast and easy to follow diet plan. His goal is to
lose weight in a healthy way without any weakness.

Dear Client:
Your ideal weight according to your height is 75kgs. Your goal requires maximum 4 months to reach
your destination. You will achieve this goal with patience and consistency Inshallah.

Breakfast Lunch Dinner

10:00am
1 bran bread or 1 bran Rusk or 1
CD sized whole wheat chappati +
1 boiled Egg or 2 shaami kebab+
1/2 cup of tea
3:00pm
8:00pm
1 medium sized whole wheat
1/2 whole wheat chappati + any
chappati or 1 cup Rice + any
gravy/vegetable/meat (use less
gravy/vegetable/meat (use less
oil) + 4 Pieces (100gm) Chicken
oil) + 1/2 cup yogurt (Add mint) +
2 cucumbers

Evening Snack Bedsnack Water Intake

5:00pm

1 cup green tea + 1 fist of mixed 9:00pm

Nuts or 1 small packet of peanuts
or 1 Apple or 2 peaches or 1 1 cup Milk shake (optional)
small mango or 3 dates

3 litre daily ( 15 glasses)

Supplements
Not

yet
The Hunger Scale
Weak & Dizzy

Hungry ! EAT
Comfortably Hungry

Slightly Hungry

Neutral

Starting to feel full

Comfortably Full STOP

Quite Full

Uncomfortably Full

I feel sick
Thank you for subscribing my diet
plan.I've compiled this meal plan
tailored to your needs. It's
important to remember that
everyone is having different needs.
I congratulate you on taking the
first step towards your better
health. Many Many good wishes for
you. Hope You will enjoy this
weight loss journey. If you have
any question, You can contact me
anytime.