Mohammed Imran's Meal Plan

Patient Card

NameMohammed Imran

Age49 years

Weight111 kg

Height165 cm

BMI40.8

Target Weight (Phase 1)100 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 Pakistani dishes you enjoy, to help you lose weight and feel more energetic. 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 and energy. 💙🧡

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

Item in the plan	Swaps
🍚 Cooked rice13 tbsp · 260 g · ≈ 340 kcal	Brown rice 13 tbsp Whole-wheat chapati 2½ pieces Arabic bread 2 loaves ✋ Pasta 11 tbsp Boiled potatoes 3 medium
🫓 Whole-wheat chapati1 piece ✋ · 40 g · ≈ 120 kcal	¾ Arabic bread loaf ✋ 1½ slices whole-wheat toast Rice 4 tbsp 1 medium boiled potato
🍗 Chicken breast100 g cooked ✋ · ≈ 31 g protein	Lean meat 100 g ✋ Grilled fish 130 g ✋ Chicken tikka 3 pieces Lean keema (minced meat) 100 g Skinless chicken thigh 120 g Tuna in water 1 can
🥚 1 egg≈ 6 g protein	2 egg whites Low-fat white cheese 30 g Cottage cheese ¼ cup Foul medames 4 tbsp Cooked chickpeas ⅓ cup
🧀 Low-fat white cheese30 g · ≈ 70 kcal	Low-fat labneh 4 tbsp Cottage cheese ⅓ cup 1 boiled egg 1½ light cheese slices
🥛 Low-fat milk1 glass · ≈ 100 kcal	Lassi without sugar 1 glass Low-fat yogurt 1 cup Greek yogurt ¾ cup
🍎 Fruit (1 serving)≈ 95 kcal	1 medium apple 1 medium pear 1 large orange 1 small banana 2 guavas Mango ¾ cup 1½ cups watermelon 15 grapes 3 dates
🫒 Oil or ghee1 tsp · ≈ 40 kcal	¼ small avocado 6 almonds 1 tsp tahini 5 olives

Your Balanced Diet Rules

🍽️ Your Meals

Don't skip a meal. Eat salad and protein first, eat slowly, and stop as soon as you feel full.

🍛 Rice & Biryani

Rice only in the listed amount, measure oil and ghee with a spoon, and avoid paratha, samosa and pakora.

☕ Drinks

Milk tea without sugar, and avoid juices and soft drinks.

🚶 Walking

30 minutes daily, and slowly increase it to 45–60 minutes.

🌿 Herbs and spices are not restricted in your plan. Use them freely — they add flavor without extra calories and reduce the need for salt: turmeric, cumin, coriander, cardamom, ginger, garlic, garam masala and black pepper.
⚠️ Except Maggi cubes and ready-made spice mixes (like packaged biryani and karahi masala), 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