Mohammed's Meal Plan

Patient Card

NameMohammed

Age42 years

Weight85.5 kg

Height159 cm

BMI33.8

Target Weight (Phase 1)77 kg

Hello Mohammed 👋

We're so happy you started this journey with us! We prepared a balanced plan based on your favorites, with Saudi and Indian dishes, to help you lose fat and gain muscle while keeping your blood sugar and blood pressure under control. 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, your sugar and blood pressure readings, and your energy. 💙🧡

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

Item in the plan	Swaps
🍚 Cooked rice8 tbsp · 160 g · ≈ 210 kcal · 45 g carbs	Brown rice 8 tbsp Pasta 7 tbsp Whole-wheat chapati 2 small Bulgur 1 cup Jareesh 1 cup Whole-wheat bread 1½ loaves ✋ Boiled potato 1½ medium
🍞 Whole-wheat bread1 loaf ✋ · 60 g · ≈ 157 kcal · 32 g carbs	2 slices whole-wheat toast Whole-wheat chapati 1½ pieces Small whole-wheat bun Barley bread 1 loaf ✋ Rice 6 tbsp Oats 6 tbsp
🍗 Chicken breast100 g cooked ✋ · ≈ 31 g protein	Lean meat 100 g ✋ Grilled fish 130 g ✋ Shrimp 120 g Chicken tikka 4 pieces Skinless chicken thigh 120 g Tuna in water 1 can
🥚 1 egg≈ 6 g protein	2 egg whites Low-fat, low-salt white cheese 30 g Cottage cheese ¼ cup Foul medames 4 tbsp
🧀 Low-fat, low-salt white cheese30 g · ≈ 70 kcal	Low-fat labneh 4 tbsp Cottage cheese ⅓ cup 1 boiled egg Light mozzarella 30 g
🥛 Low-fat laban or yogurt1 cup · ≈ 100 kcal · 12 g carbs	Low-fat milk 1 cup Fat-free Greek yogurt 1 cup Low-fat laban 1 cup
🍎 Fruit (1 serving)≈ 60 kcal · 15 g carbs	1 small apple 1 small pear 1 medium orange ½ banana 1¼ cups strawberries 1 guava 1¼ cups watermelon 12 grapes 2 dates
🫒 Olive oil1 tsp · ≈ 40 kcal	¼ small avocado 6 almonds 1 tsp tahini 5 olives

Your Balanced Diet Rules

🩸 Blood Sugar

Never skip a meal and take your medicine on time. Keep starches to the listed amounts, and eat salad and protein first.

🧂 Blood Pressure & Salt

Cut down on salt, and avoid pickles, chips, processed meats, salty cheese and ready-made sauces.

🥤 Drinks & Sweets

Avoid juices, soft drinks and sweets. Drink tea and coffee without sugar.

🚶 Walking & Muscle

Walk 30 minutes daily after meals, and add light resistance training 2–3 times a week.

🌿 Herbs and spices are not restricted in your plan. Use them freely — they add flavor without extra calories and replace salt, which matters for your blood pressure: turmeric, cumin, coriander, cardamom, ginger, garlic, garam masala and natural curry spices.
🍛 In curry and biryani: use oil or ghee only in the listed amounts, with no cream or coconut milk.
⚠️ Except stock cubes (Maggi) and ready-made seasonings, which are very high in salt.

Your Weekly Tracker

	Sat	Sun	Mon	Tue	Wed	Thu	Fri

Daily Water Tracker (8 cups)

0 of 8 cups