Mohammed's Meal Plan

Client Card

NameMohammed

Age36 yrs

Weight91.5 kg

Height173 cm

BMI30.6

Welcome, Mohammed 🌿

We're so glad you've started this journey with us! We've built you a balanced plan with Saudi and Pakistani foods chosen around what you like. Pick one option for each meal and keep an eye on the counter at the top. Stay consistent and keep up your daily walk, and you'll notice a clear difference in your weight and energy. 💙🧡

Swap Table — replace any item with a swap of about the same calories

Item in your plan	Swaps
🍚 Cooked rice6 tbsp · 120 g · ≈ 155 kcal	Chapati 1¼ pieces Whole-wheat Arabic bread 1 loaf Pasta 5 tbsp Boiled potato 1 medium Cooked bulgur ¾ cup
🍗 Chicken breast130 g cooked · ≈ 40 g protein	Fish 160 g Shrimp 170 g Lean meat 140 g Chicken tikka 5 pieces Tuna in water 2 cans
🫓 Chapati1 piece · 45 g · ≈ 135 kcal	¾ Arabic bread loaf 2 small slices whole-wheat toast Rice 5 tbsp
🥚 Whole egg1 egg · ≈ 6 g protein	2 egg whites Low-fat white cheese 30 g Greek yogurt ⅓ tub
🥣 Greek yogurt1 small tub · ≈ 90 kcal	Low-fat yogurt 1 tub Low-fat laban 1 cup Low-fat milk 1 cup
☕ Tea-time snack≈ 130–150 kcal	Milk tea + 1 digestive Milk tea + 3 dates Milk tea + 3 Marie biscuits Milk tea + 1 square dark chocolate
🍎 Fruit1 serving · ≈ 70 kcal	Apple or orange Small banana Strawberries 1½ cups 15 grapes 1 guava

Your Balanced-Diet Rules

🍛 Masala & chapati

Make sauces with 1 tsp oil, no ghee or cream, and no oil brushed on chapati.

🥙 Restaurant food

Order small shawarma or falafel, no extra garlic sauce and no fries; calories vary by restaurant.

☕ Tea

Low-fat milk and ½ tsp sugar, and cut the sugar down gradually.

💧 Water & walking

8 cups of water a day, a 30-minute walk, and 7–8 hours of sleep.

🌿 Herbs and spices aren't off-limits — use them freely, as they add flavour with no extra calories: cumin, turmeric, garam masala, garlic, ginger, paprika, coriander.
⚠️ Except stock cubes (Maggi) and ready-made seasonings with lots of salt, oil or sugar.

Your Weekly Tracker

	Sat	Sun	Mon	Tue	Wed	Thu	Fri

Daily Water Tracker

0 of 8 cups