Mohammed's Meal Plan

Patient Card

NameMohammed

Age48 years

Weight91.6 kg

Height165 cm

BMI33.6

Target Weight68 kg (first goal 82 kg)

Hello Mohammed 👋

We're so happy you started this journey with us! We prepared a balanced plan based on the food you love, to help you lose weight and control your blood sugar along with your daily walk. Choose one option for each meal, and the counter at the top tracks your calories and protein as you go. Stay consistent and you'll notice a clear difference in your weight, your sugar readings and your energy, God willing. 💙🧡

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

Item in the plan	Swaps
🍚 Cooked rice9 tbsp · 180 g · ≈ 235 kcal	Pasta 7 tbsp (140 g) Brown rice 9 tbsp Bulgur ¾ cup Jareesh 1¼ cups Baked potato 250 g ✊✊ Whole-wheat bread 1½ loaves ✋
🍞 Brown bread1 loaf ✋ · 60 g · ≈ 165 kcal	Whole-wheat toast 2 slices Whole-wheat samoli 1 piece (75 g) Whole-wheat tortilla 1 piece Oats 5 tbsp (40 g)
🍗 Grilled chicken breast150 g ✋ · ≈ 45 g protein	Grilled fish 200 g Lean meat 130 g Shrimp 200 g Tuna in water 1½ cans Lean minced meat 130 g
🥚 1 egg≈ 6 g protein	2 egg whites Qareesh cheese ¼ cup Low-fat white cheese 30 g Tuna 2 tbsp Low-fat labneh 2 tbsp
🧀 Qareesh cheese⅓ cup (75 g) · ≈ 65 kcal	Low-fat feta 30 g (2-finger piece) Low-fat white cheese 30 g Low-fat labneh 3 tbsp Greek yogurt ½ cup
🥛 Low-fat milk1 cup · ≈ 100 kcal	Low-fat laban 1 cup Low-fat yogurt 1 cup Fat-free Greek yogurt 1 cup
🥜 Nuts (1 serving)Unsalted · ≈ 100 kcal per serving	14 almonds 7 walnut halves 10 cashews 20 pistachios 12 hazelnuts 20 peanuts 1½ tbsp pumpkin seeds 1½ tbsp sunflower seeds 1 tbsp peanut butter
🍎 Fruit (1 serving)≈ 60 kcal	1 small apple 1 medium orange 1 small pear ½ banana 1 guava 2 kiwis 1¼ cups strawberries ¾ cup berries 12 grapes ¾ cup pineapple ½ small mango 1¼ cups watermelon 1 cup cantaloupe ½ cup pomegranate 2 small peaches 12 cherries 3 dates

Your Balanced Diet Rules

🩸 Blood Sugar

Stick to the listed amounts of rice and bread, and start your meal with salad and protein before starches. Don't skip meals so your sugar doesn't drop.
If you feel dizzy, shaky or sweaty, eat 3 dates or ½ cup of juice and check your sugar, then let us know so we can review your medication with your doctor.

🍽️ Balanced Diet

Your plate: half vegetables, a quarter protein and a quarter starch. Have fruit one serving at a time, with nuts or yogurt.

🌿 Spices

Use cumin, turmeric, cinnamon, black pepper, garlic, lemon and herbs freely. They add flavor without calories, and cinnamon is gentle on blood sugar. Use less salt and stock cubes.

🚶 Walking & Drinks

Walk 1 hour a day — ideally 30 minutes after eating to help lower blood sugar. Avoid juices, soft drinks and sweets; tea and coffee without sugar.

🌿 Herbs and spices are not restricted in your plan. Use them freely — they add flavor without calories and help you use less salt: cumin, turmeric, black pepper, garlic, ginger, coriander, cardamom, cinnamon and lemon.
⚠️ Except stock cubes (Maggi) and ready-made seasonings with a lot of salt, oil or sugar.

Your Weekly Tracker

	Sat	Sun	Mon	Tue	Wed	Thu	Fri

Daily Water Tracker — 3 L (9 bottles × 330 ml)

0 of 9 bottles (0 L)