WEIGHT LOSS

Client’s Assessment

Name Tahira Imran

Weight 61 kg
Height 5’2”

Age 36 Y

Medical Condition None

Food Allergy/Intolerance Beef, Capsicum, Cucumber

Body Goal Fat/Weight Loss

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

Dietary Recommendations

Caloric Requirement 1100 - 1200 kcal/day

Fluid Requirement 12 glass water/day

Basic calculations

Ideal Body Weight 52 kg – 54 kg

24.5 kg/m2 (Normal)

BMI

[Normal BMI is 18.4 - 24.9kg/m2]

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

Dietary Guidelines

Foods Allowed Foods Avoided

Whole grain chapatti/Tortilla/Wrap, All purpose flour/

Bran/multigrain bread Refined Flour/Bakery
Basmati Rice, Whole grain cereals, Stuff
Whole wheat pasta

Skinless Chicken, Fish, Eggs, Processed Meat, Red Meat

Lentils, Beans, Chickpeas

All low fat dairy products Full fat dairy products

(Milk, Cheese, Yogurt)

All fresh fruits, nuts & seeds Canned fruits & artificial juices

Olive oil, Mustard Oil, Margarine, Creams, High fatty foods,

Sunflower Oil, Canola Oil Deep Fried Foods

Stevia/Very Less sugar Excess Sugar & Sugary Products

Fresh/Frozen vegetables Canned Vegetables (Can eat occasionally)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

1 Month Diet plan

Days Breakfast Lunch Dinner

 1 slice Bran Bread  Kebab Sandwich  Chicken Vegetable

Pasta:

 Omelet [2 slice Bran Bread

+ [50g dry pasta
[1 whole egg + 120g chicken shami (150g boiled)
Day 1 Onion, tomato kebab fried in 1 +
+ 1 teaspoon oil] teaspoon oil 140g raw
Day 11 + chicken
Onion, Cabbage +
Day 21  Tea + ½ plate chopped
1 tbsp ketchup] carrot, cabbage,
[150ml low fat milk] some peas
+
(380kcal)
Soya sauce, vinegar
(280kcal) +
Snack 2 teaspoon oil (10ml)]
Snack
 Tea/Coffee
(420kcal)
 2 Dates/Figs [150ml low fat milk]

(70kcal)
(50kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 Tea  Grilled Chicken  Chicken

Wrap Pulao:
[120ml low fat milk]

[50g Chapati [Dry rice 60g

 Egg Mayo Toast: + (180g cooked)
150g chicken grilled +
1 slice of bran using 1 teaspoon oil 120g raw chicken
Day 2 bread + +
+ Lettuce, onion, Tomato, onion
Day 12 1 whole egg Cabbage +
boiled & mashed + 1.5 tsp oil for
Day 22 + 2-3 tsp any light cooking]
Lettuce/ sauces]
Cabbage
+
1 tsp low fat Mayo (370kcal)  1/2 plate salad

(240kcal) Snack
(410kcal)

Snack  Tea/Coffee

[120ml low fat milk]

 150g Orange/Apple
(60kcal)
(80kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 Oats Porridge:  kebab

 50g Chapati
veggies
Wrap
[120ml low fat milk
 Pyaz Qeema
+
20g raw Oats [50g Chapati
+ + [2 teaspoon oil
2 Dates/Figs 100g chicken kebabs +
Day 3 + fried in 1 teaspoon 150g chicken
10g any Nuts] Oil mince
Day 13
+ +
1-2 tsp any light sauce onion, tomato,
Day 23
 1 whole Boiled + ginger garlic]
Egg Cabbage,
Lettuce]
 Some Salad
 Tea
(310kcal)
[120ml low fat milk] (400kcal)
Snack
(380kcal)
 Tea/Coffee

[120ml low fat milk]

(60kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 Tea  Chickpeas Salad:  50g Chapati

[120ml low fat milk]

[100g boiled  200g Fish, grill/cook
chickpeas using 1.5 teaspoon
 Paratha + oil
50g low fat yogurt
[60g dough + 1 +
teaspoon oil] 100g apple  ½ Plate Salad
Day 4 +
choppedonion,
 Omelet tomato , cabbage
Day 14
+ (430kcal)
[1 whole egg + spices, lemon juice]
Day 24
onion, tomato +
1 teaspoon Oil]
(260kcal)

(370kcal)
Snack

 Tea/Coffee

[150ml low fat milk]

(70kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 1 Boiled Egg  Chicken  Dal Chawal

Pasta Salad:
 1 Toast topped with
1 teaspoon [150g raw chicken  50g dry rice
peanut butter/Butter (Boil it) (150g boiled)
+
Day 5 30g Dry pasta
 Tea (130g Boiled)  100g dry lentils +
Day 15 + onion + tomato + 1
[150ml low fat milk] Some chopped tsp oil for cooking.
cabbage, Lettuce
Day 25
+
(270kcal) For sauce, mix Salt,
(Save half for tomorrow)
Black pepper, lemon
juice, 1 teaspoon olive
Snack
oil, 1-2 tbsp ketchup,
little bit of soya sauce]
 1/2 plate salad
 100g Berries/Apple

(370kcal)
(50kcal) (370kcal)

Snack

 Tea/Coffee

[120ml low fat milk]

(70kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 Tea
 Leftover Daal  Steam/Grilled
Chicken
[150ml low fat milk]
 Some Salad
 1 Slice Bran Bread [150g chicken
 50g chicken kebab marinated with 1
 Spinach Cheese fried using ½ Tbsp low fat yogurt,
Day 6 Omelet teaspoon oil 1 teaspoon Oil,
ginger garlic, lemon
Day 16 [1 whole egg juice, spices as per
+ (300kcal) taste]
Day 26 handful of
chopped
Snack  1 bowl fresh
spinach
+ basic Salad
1 teaspoon Oil
+  Tea/Coffee
1 slice light cheese]  50g Chapati
[120ml low fat milk]

(320kcal)
(60kcal) (360kcal)
Snack

 Yogurt, Fruit Mix:

[50g low fat yogurt+

150g mix any fruits]

(120kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 Paratha Kebab Roll  Apple Banana

 Chicken
smoothie
Fried Rice
[75g dough
+ [250ml low fat milk
[65g dry rice
1 teaspoon +
(200g boiled)
oil 80g Apple/
+
+ strawberry
1/2 plate veggies
100g +
Day 7 like carrot,
chicken 50g Banana
cabbage
kebab +
Day 17 +
fried in 1 1 tsp chia seeds]
teaspoon 150g chicken
Day 27
oil +
+ 2 teaspoon oil]
[220kcal]
Lettuce/
cabbage]
(Can add soya sauce,
vinegar in little quantity)
 Tea

[150ml low fat milk]

(500kcal)

(450kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 1 Toast topped with  Pizza Toast  60g Chapati

1 egg fried in 1
teaspoon oil
[1 slice bran bread  Chicken vegetable
+ curry
 Tea 1 slice low fat cheese
+
[1 Plate chopped
130g chicken,
[150ml low fat milk] any vegetable
Day 8 cook/grill using 1
except potato
teaspoon oil
+
Day 18 +
(270kcal) 3 teaspoon oil
2-3 tsp pizza
+
Day 28 sauce/ketchup
Onion, tomato,
+
Snack: ginger garlic
Onion, olives]
+
250g chicken]
150g any Fruit (350kcal)

(100kcal) (400kcal)
Snack

 Tea
(Save half for tomorrow)
[120ml low fat milk]

(60kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 1 whole boiled Egg  50g Chapati  Veg. Pulao

 1 boiled Egg white

 Leftover Chicken [130g dry rice
vegetable curry +
 Tea 1 plate any
veggies like
Day 9 [150ml low fat milk]  Some Salad carrot, peas
+
Day 19 3 teaspoon oil]
 2 dates stuffed (370kcal)
Day 29 with 2 Almonds
(Save half rice
Snack for tomorrow)
(220kcal)

 Tea/Coffee [120g chicken

kebab fried in 1
[150ml low fat milk] teaspoon oil]

(70kcal) [1 bowl fresh

basic salad]

(470kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 1 slice Bran Bread  Leftover Veg.  50g Chapati

Pulao

 1 Egg fried/  Spinach Masala

scrambled [100g chicken Chickpeas Curry
using 1 kebab fried in 1
teaspoon oil teaspoon oil]
Day 10 [100g boiled
chickpeas + 1 cup
 1 slice low fat cheese [1 bowl fresh chopped spinach,
Day 20
basic salad] onion, tomato +
Day 30 1.5 teaspoon oil]
 Tea
(450kcal)
[120ml low fat milk]  ½ Plate Salad

Snack

(300kcal)
 Tea/Coffee (360kcal)

[120ml low fat milk]

(60kcal)

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 Measure your inches with a measuring tape from belly, thighs, hips, waist,
upper arm, & chest. Then measure again after 15 days.

 You can adjust timing of meals according to your routine. Timing does not
matter much. Just focus on quantity of meals.

 Do combination of Cardio + Strength Straining workout for 5-6 days per week.

 You can take 1-2 cups unsweetened Black Coffee Or Green Tea per day but it’s
optional.

 If you’ll have any queries, feel free to ask during my work hours
between 11 am to 8 pm.

Good Luck !

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics