1200 calories Plan (adaptation from Moomal Asif’s Plan)

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Pre- Breakfast Lemon honey Green tea with Cinnamon Water Lemon honey Green tea with Cinnamon water
water (warm) Lemon (hot) (recipe by Komal) water lemon (hot)

Give 30 minutes break for breakfast (try to stay active in these thirty minutes)
Breakfast 1 cup skim milk 2 scrambled egg 1 medium sized Spinach loaded Banana shake, 2 1 cup skimmed
tea, 2 egg whites, whites, one 60 gm banana, handful omelet of three egg whites milk, 10 almonds
half banana, 10 whole wheat of almonds and 3 egg whites, one spinach loaded and 2 egg whites
almonds chapatti, black tea egg whites slice of bran omelet
with brown sugar bread, black tea
Morning Snack Half apple, 20 2 small apples and 2 small apples Handful of 2 small apples 1 small apple and
almonds or five half banana almonds and one 1 medium banana
walnuts medium banana
Swimming time (1 and half hour water aerobics plus swimming)
Lunch 1 cup low fat loki 3 chicken 1 bowl (medium 1 cup lentil soup, 1 medium sized 1 piece of airfried
raita, 1 piece vegetable lettuce sized) of red boiled spinach, piece of chicken fish and 1 slice of
airfried fish, 1 rolls and beans salad. Add one bowl of tikka with one 60 bran bread with
bran bread slice, green/black tea 1 table spoon low garden salad, gm homemade garden salad
green tea fat yogurt to it if green tea chappati
(optional) needed,
Evening Snack 1 cucumber and 20 almonds and 1 cucumber and 1 small baked 20 almonds and 1 small baked
lemon water black tea lemon water potato and black black tea potato and black
tea tea
Dinner Chicken vegetable A glass of protein 1 cup oats haleem 3 homemade beef A glass of protein Chicken thai soup,
soup/ thai soup shake…add one with one small shami kababs shake…add one 1 cucumber, 1
(as both are clear, small banana, 2 piece of airfried without frying small banana,2 tomato, 1 grilled
no cornflour), half dates, 10 almonds fish with green tea dates, 10 almonds capsicum
apple, green tea and low fat milk. and low fat milk.
Shake it to make a Shake it to make a
smoothie smoothie
Exercise Other than Other than Other than Other than Other than Other than
swimming, try to swimming, try to swimming, try to swimming, try to swimming, try to swimming, try to
walk (treadmill), walk (treadmill), walk (treadmill), walk (treadmill), walk (treadmill), walk (treadmill),
30 crunches on 30 crunches on 30 crunches on 30 crunches on 30 crunches on 30 crunches on
gym ball gym ball gym ball gym ball gym ball gym ball