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    Diet plan

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    scopevision1509

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    Diet plan

    Uploaded by

    scopevision1509
    0 views2 pages

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    0 views2 pages

    Diet plan

    Uploaded by

    scopevision1509

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    General Guidelines

    1. Carbohydrates: Moderate intake, focus on low glycaemic index (GI) carbs.

    2. Proteins: Include lean proteins to support muscle health and maintain satiety.

    3. Fats: Prefer healthy fats (e.g., nuts, seeds, avocado (not sure it is available in Pakistan), and
    olive oil).

    4. Fiber: Incorporate high-fibre foods like vegetables, whole grains, and legumes.

    5. Hydration: Aim for 8–10 glasses of water daily.

    6. Meal Timing: Eat 1 balanced meals and 1–2 small snacks to maintain steady blood sugar
    levels.

    7. Char chezin kam say kam: Chawal, cheeni (no cheeni at all), chapati (kam say kam)

    Sample Weekly Meal Plan

    Week 1

    Breakfast

    • Monday-Friday: 1 boiled egg/ poached, 1 small whole-grain roti, sautéed spinach with garlic,
    and a handful of mixed nuts with tea coffee full fat milk.

    • Saturday-Sunday: Greek yogurt with a tablespoon of chia seeds, a handful of fresh berries,
    and a sprinkle of cinnamon.

    Mid-Morning Snack

    • 1 small apple or pear with a tablespoon of peanut butter.

    Afternoon Snack

    • A small handful of almonds or walnuts and green tea.

    Dinner

    • Monday-Friday: Lentil soup with a side of 1 small multigrain roti and a mixed green salad
    with olive oil and lemon dressing.

    • Saturday-Sunday: Baked machli, roasted potato and mashed cauliflower.

    Week 2-4 Adjustments

    • Rotate protein sources: include eggs, chicken, fish, tofu, and legumes.

    • Swap vegetables for variety: use okra, eggplant, and leafy greens.

    • Reduce carb portions slightly for weeks 3-4 to further stabilize blood sugar.

    Allowed Beverages

    • Water, herbal teas, and black coffee (no sugar!!!!).NO coke, pepsi…. Water only!!!
    • Avoid sugary drinks and limit fruit juices to occasional fresh-squeezed servings.

    Key Snacks

    • Cucumber slices with hummus.

    • Hard-boiled eggs.

    Additional Tips

    • Exercise: Incorporate at least 30 minutes of moderate activity daily (e.g., brisk walking, yoga).
    10000 steps 5 time a week…

    • Monitoring: HBA1c every year at least!!

    Shopping List

    1. Proteins: Eggs, chicken breast, fish (trout, malee, rahoo), tofu, paneer.

    2. Carbs: Whole-grain roti, brown rice,

    3. Fats: Olive oil, avocado, nuts, seeds.

    4. Vegetables: Spinach, broccoli, carrots, zucchini, okra, eggplant.

    5. Fruits: Apples, pears, berries.

    6. Dairy: Greek yogurt, milk (optional).

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