Sajeed's Meal Plan

Patient Card

NameSajeed

Age51 years

Weight75 kg

Height168 cm

BMI26.6

Target Weight68 kg

Hello Sajeed 👋

We're so happy you started this journey with us! We prepared a balanced plan based on your favorites to help you lose fat and gain muscle at the same time. Choose one option for each meal and watch the counter at the top. With commitment and daily walking, you'll notice a clear difference in your weight, body shape and energy. 💙🧡

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

Item in the plan	Swaps
🍚 Cooked rice8 tbsp · 160 g · ≈ 210 kcal	Brown rice 8 tbsp Pasta 7 tbsp Bulgur 1 cup Whole-wheat chapati 2 small Boiled potato 1½ medium Whole-wheat bread 1½ loaves ✋
🍞 Whole-wheat bread1 loaf ✋ · 60 g · ≈ 157 kcal	2 slices whole-wheat toast Whole-wheat chapati 1 large Barley bread 1 loaf ✋ Small whole-wheat bun Baked potato 1 medium
🍗 Chicken breast100 g cooked ✋ · ≈ 31 g protein	Lean meat 100 g ✋ Grilled fish 130 g ✋ Chicken tikka 4 pieces Grilled shrimp 120 g Skinless chicken thigh 120 g Tuna in water 1 can
🫘 Cooked lentils1 cup · 200 g · ≈ 230 kcal	Foul medames 10 tbsp Cooked chickpeas ¾ cup Cooked black-eyed beans 1 cup Cooked whole brown lentils 1 cup
🥚 1 egg≈ 6 g protein	2 egg whites Low-fat white cheese 30 g Cottage cheese ¼ cup
🧀 Low-fat white cheese30 g · ≈ 70 kcal	Low-fat labneh 4 tbsp Cottage cheese ⅓ cup 1 boiled egg 1½ light cheese slices
🍎 Fruit (1 serving)≈ 95 kcal	1 medium apple 1 medium pear 1 large orange 1 small banana 2 cups strawberries 2 guavas Mango ¾ cup Papaya 1½ cups 15 grapes 3 dates
🫒 Oil or ghee1 tsp · ≈ 40 kcal	¼ small avocado 6 almonds 1 tsp tahini 5 olives

Your Balanced Diet Rules

💪 Muscle & Protein

Don't skip the protein in any meal, and do resistance training 3 times a week.

⏳ Intermittent Fasting

All your meals stay within your eating window; while fasting, only water, coffee and tea without sugar.

🍛 Curry & Biryani

Use oil and ghee only in the listed amounts, and avoid cream and lots of coconut milk.

🍽️ How to Eat

Walk 30 minutes daily, eat slowly, choose grilled and oven-baked over fried, and avoid juices and soft drinks.

🌿 Herbs and spices are not restricted in your plan. Use them freely — they add flavor without extra calories and reduce the need for salt, like turmeric, cumin, coriander, cardamom, ginger, garlic, garam masala and natural curry and biryani spices.
⚠️ Except stock cubes (Maggi) and ready-made seasonings that contain a lot of salt, oil or sugar.

Your Weekly Tracker

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Ajmal Qawam Nutrition Clinic