Hira's Meal Plan

Patient Card

NameHira

Age41 years

Weight81 kg

Height158 cm

BMI32.4

Target Weight63 kg (first goal 73 kg)

Hello Hira 👋

We're so happy you started this journey with us! We prepared a balanced plan based on the food you love, to help you lose fat along with your daily walk. Choose one option for each meal, and the counter at the top tracks your calories and protein as you go. Stay consistent and you'll notice a clear difference in your weight and energy, God willing. 💙🧡

Swaps Table — replace any item with a swap of similar calories

Item in the plan	Swaps
🍚 Cooked rice9 tbsp · 180 g · ≈ 235 kcal	Pasta 7 tbsp (140 g) Biryani rice 8 tbsp Brown rice 9 tbsp Bulgur 1 cup Baked potato 250 g ✊✊ Whole-wheat chapati 1½ pieces
🍞 Brown bread1 loaf ✋ · 60 g · ≈ 165 kcal	Whole-wheat chapati (roti) 1½ pieces Whole-wheat toast 2 slices Whole-wheat samoli 1 piece (75 g) Whole-wheat tortilla 1 piece Oats 5 tbsp (40 g)
🍗 Grilled chicken breast150 g ✋ · ≈ 45 g protein	Grilled fish 200 g Lean meat 130 g Shrimp 200 g Tuna in water 1½ cans Lean minced meat 130 g
🥚 1 egg≈ 6 g protein	2 egg whites Qareesh cheese ¼ cup Low-fat white cheese 30 g Tuna 2 tbsp Low-fat labneh 2 tbsp
🧀 Qareesh cheese⅓ cup (75 g) · ≈ 65 kcal	Low-fat feta 30 g (2-finger piece) Low-fat white cheese 30 g Low-fat labneh 3 tbsp Greek yogurt ½ cup
🥛 Low-fat milk1 cup · ≈ 100 kcal	Low-fat laban 1 cup Low-fat yogurt 1 cup Fat-free Greek yogurt 1 cup
🥜 Nuts (1 serving)Unsalted · ≈ 100 kcal per serving	14 almonds 7 walnut halves 10 cashews 20 pistachios 12 hazelnuts 20 peanuts 1½ tbsp pumpkin seeds 1½ tbsp sunflower seeds 1 tbsp peanut butter
🍎 Fruit (1 serving)≈ 60 kcal · 15 g carbs	1 small apple 1 medium orange 1 small pear ½ banana 1 guava 2 kiwis 1¼ cups strawberries ¾ cup berries 12 grapes ¾ cup pineapple ½ small mango 1¼ cups watermelon 1 cup cantaloupe ½ cup pomegranate 2 small peaches 12 cherries 3 dates

Your Balanced Diet Rules

🍽️ Balanced Diet

Your plate: half vegetables, a quarter protein and a quarter starch. Stick to the listed portions, and cook curry and daal with a small teaspoon of oil — no ghee.

🌿 Spices

Use cumin, turmeric, coriander, cardamom, cinnamon, cloves, ginger, garlic, black pepper and lemon freely. They give curry and biryani strong flavor without calories. Use less salt, stock cubes and salty ready-made spice mixes.

🚶 Walking

Walk 30 minutes a day at a brisk pace — if you can, increase it to 45 minutes.

🍵 Drinks

Tea and coffee without sugar, and avoid juices, soft drinks and sweets. Sleep 7–8 hours.

🌿 Herbs and spices are not restricted in your plan. Use them freely — they add flavor without calories and help you use less salt: cumin, turmeric, black pepper, garlic, ginger, coriander, cardamom, cinnamon and lemon.
⚠️ Except stock cubes (Maggi) and ready-made seasonings with a lot of salt, oil or sugar.

Your Weekly Tracker

	Sat	Sun	Mon	Tue	Wed	Thu	Fri

Daily Water Tracker — 2.6 L (8 bottles × 330 ml)

0 of 8 bottles (0 L)