DIET CHART
Dr. Amna Nadeem Dar
Nutritionist, Dietitian
Pt. Name: Ms. Rida
Age- 19 yrs
Height 5’2
Food Allergy / Intolerance: N/l
Any Disease / Condition: Hypotension, low HB, Severly
1 Month Plan
CALCULATIONS
BMI 14.8 kg/m^2
For Weight Gain- 2500 kcals/d
CARBS 462g
PRO 55g
FATS 44g
MEAL PLANING
DIET ORDER__________________________________
Pre-Breakfast: 1 glass lemon water ½ squeezed with 1 tsp honey
BREAKFAST 9:00-11AM
1Paratha ( 6” inches) - THRICE A WEEK (Use Desi Ghee)
OR
2 Bread Slice
2 Egg ( Fried/Half Fry, Omellete, Boiled )
1 French Toast (2egg)
1 glass Milk Shake (1 banana or strawberry or mango )
OR
1 Cup Oats cooked with 1 glass milk
With 1med banana , dry fruits (almond,walnuts, date, 1 tsp Flax seeds or
mix seeds)
SNACKS 11:00-1:00PM
7Almonds (soaked overnight)
or
½ cup yogurt
with a ½ apple / 1small banana / 1date seasoning
(choose any 1 option) along with 1Tbspn Chia Seeds (soaked overnight)
Or
Spinach, beetroot, apple, orange, grapefruit, cucumber juice ( 1 glass)
LUNCH 1:30-4:30PM
½ Roti
1Plate Chicken / Vegetable Salan
With ½ cup salad ( tomatoes,cucumber,onion,red kidney beans)
1med Banana
OR
1 plate Rice (biryani,Pulao,Khichdi,Plain)
+1Cup Raita
SNACKS 5:00-6:00PM
2 SERVINGS OF FRUIT
Watermelon ( 1 cup) or Cherry 12, 1Mango, 1 Apple
OR
1 cup Popcorn
DINNER 7:00-9:00PM
Steamed, Grilled Chicken (8oz)
(black & white pepper gravy)
with ½ cup rice
and sautee vegetables (corn, peas, olives, capsicum,
onion, available veges)
OR
1Roti
1Cup Chicken Daal or Sabzi
(veges: Palak )
(PREFERRED: All the Green Leafy Vegetables)
½ Cup Raita
Or
Beef burger ( minced beef) , mayo seasoning, burger patty
EXERCISES!
Add muscle strengthening exercises along with yoga, meditation &
practice deep breathing.
Beginners workout
Warm Up
5-10 mins Walk
Push Ups 10
Squats 10
Lunges 15
Pull Up 10
Bench press 15
Overhead press 15
Yoga for beginners 10-15 mins
What exercises to avoid
Minimize aerobic and cardio exercises.
Note!
Workout 3-4 in a week.
SUPPLEMENTS INTAKE!
Biovita Weightone 1 cap/d
Sunny D – 100,000IU units ( once a month)
RECOMMENDATIONS!
Eat according to your recommended portion sizes
Eat small frequent meals
Do have a morning and evening walk for 30 mints
Avoid bakery products
Avoid carbonated drinks
Eat Fiber rich foods
Drink 8-10 glasses of water regularly.