Diet by Design

Name: Navaira Age: 40 years Total calories: 1000 -1200 (from 6 meals)
Weight: 66.3 kgs Height: 4’ 11’’
BMI: 29 Macronutrient Qty (g) Ratio

Diagnosis: Overweight Carbs 75 30%

Type of diet: Low carbohydrate low calorie diet Proteins 125 50%

Water intake: 500ml before every meal Fats 22.2 20%

Day 1

Pre-Breakfast: immediately after waking up 45

kcals
Macronutrient (g) : fats 5 g 4 halves Walnuts

Breakfast: within 60 minutes of waking up

180 – 200 kcals
Macronutrient (g): Carbs (30%) 15g 1 slice whole wheat bread 15g
Proteins (50%) 25g 1 egg (whole) boiled 7g
1 oz cottage cheese (fat free) 7.5g
Fats (20%) 4.4g Egg (whole) 5g

AM snack 80 – 100 kcals

Macronutrient (g): carbs 15g 1 medium sized fruit

Lunch 250 – 300 kcals

Macronutrient (g): Carbs (30%) 18.8g 250g starchy vegetables* 15g

Proteins (50%) 31.3g 4oz chicken sautéed 27g

OR 3g
4oz fish (fresh) sautéed 27g
3g
Fats (20%) 5.5g 1 tsp Oil (canola, olive or any plant seed) 5g
PM snack 80 – 100 kcals
Macronutrient (g): carbs (30%) 7.5g ½ Potato boiled 7g
Proteins (50%) 12.5g 125g red kidney beans boiled 7g
Fats (20%) 2.2g ½ tsp olive oil (extra virgin) 2.5g

Dinner 250 – 300 kcals

Macronutrient (g): Carbs (30%) 22.5g 125g rice cooked 21g

Proteins (50%) 37.5g
Fats (20%) 6.7g
5oz fish pan heated with 125g non- 35g
starchy vegetables*
OR 27g
4 z chicken pan heated with 125g non-
starchy vegetables*
1 tsp Oil (canola, olive or any plant seed) 5g

Day 2

Pre-Breakfast: immediately after waking up 45

kcals
Macronutrient (g) : fats 5 g 6 almonds

Breakfast: within 60 minutes of waking up

180 – 200 kcals
Macronutrient (g): Carbs (30%) 15g 125g weetabix 15g
Proteins (50%) 25g 1 egg white 7g
250ml milk (fat free) 15g
Fats (20%) 4.4g ¾ tsp oil (canola, olive or any plant 4g
seed)

AM snack 80 – 100 kcals

Macronutrient (g): carbs 15g 1 medium sized fruit

Lunch 250 – 300 kcals

Macronutrient (g): Carbs (30%) 18.8g 125 g starchy vegetables 15g
 Proteins (50%) 31.3g 4oz grilled chicken 27g
OR 4g
125g mixed lentils
21g
4g
Fats (20%) 5.5g 1 tsp oil (canola, olive or any plant seed) 5g

PM snack 80 – 100 kcals

Macronutrient (g): carbs (30%) 7.5g 250g Greek yogurt (low fat) with ¼ oz 7g
Chia seeds (soaked in water)
Proteins (50%) 12.5g 4g
Fats (20%) 2.2g 2.5g

Dinner 250 – 300 kcals

Macronutrient (g): Carbs (30%) 22.5g 125g rice (cooked) 21g
Proteins (50%) 37.5g 5 oz ground chicken 35g
OR
5 oz ground lamb 35g
Fats (20%) 6.7g Oil (canola, olive or any plant seed) 1 tsp 5g

Day 3

Pre-Breakfast: immediately after waking up 45

kcals
Macronutrient (g) : fats 5 g Lindt (70%) Intense dark chocolate – ¼ of a 35 g
bar

Breakfast: within 60 minutes of waking up

180 – 200 kcals
Macronutrient (g): Carbs (30%) 15g 125g Yogurt 10g
125g Mushroom sliced
Proteins (50%) 25g 1 Egg (whole) 7g
125g Mushrooms sliced 5g
Fats (20%) 4.4g yogurt + egg 5g

AM snack 80 – 100 kcals

Macronutrient (g): carbs 15g 125g fruits (diced) fresh
Lunch 250 – 300 kcals
Macronutrient (g): Carbs (30%) 18.8g 1 slice whole wheat bread 15g

Proteins (50%) 31.3g 3 oz Feta cheese with 83g cucumber and 21g
tomatoes sliced 4g
Fats (20%) 5.5g ½ tsp Olive oil (extra-virgin) 5g

PM snack 80 – 100 kcals

Macronutrient (g): carbs (30%) 7.5g 250g non-starchy vegetables* 7g
Proteins (50%) 12.5g 2 oz Grilled chicken 7g
Fats (20%) 2.2g Grilled chicken 3g

Dinner 250 – 300 kcals

Macronutrient (g): Carbs (30%) 22.5g 4.5 oz potato (medium sized) baked with 21g
skin
Proteins (50%) 37.5g 4 oz chicken grilled/baked 35g
OR
5oz Fish grilled/baked 35g
Fats (20%) 6.7g Oil (canola, olive or any plant seed) 1 tsp 5g

Day 4

Pre-Breakfast: immediately after waking up 45

kcals
Macronutrient (g) : fats 5 g 1 Tbsp pumpkin seeds

Breakfast: within 60 minutes of waking up

180 – 200 kcals
Macronutrient (g): Carbs (30%) 15g 125 g Muesli 15g
Proteins (50%) 25g 250 ml Milk (fat free) 7g
Fats (20%) 4.4g Nuts (muesli) 5g

AM snack 80 – 100 kcals

Macronutrient (g): carbs 15g Chicken broth 1 cup
Lunch 250 – 300 kcals
Macronutrient (g): Carbs (30%) 18.8g 75 g chapatti (wholegrain) 15g

Proteins (50%) 31.3g 3oz of chicken with 125g of tomatoes 27g

and onions 4g
OR
250g of diced vegetables* (starchy & 15g
non-starchy) 4g
Fats (20%) 5.5g 1 tsp Oil (canola, olive or any plant seed) 5g

PM snack 80 – 100 kcals

Macronutrient (g): carbs (30%) 7.5g 250g of green leafy salad with 7g
Proteins (50%) 12.5g ¼ oz of ground flax seeds 7g
Fats (20%) 2.2g 2.5g

Dinner 250 – 300 kcals

Macronutrient (g): Carbs (30%) 22.5g 250g of asparagus and potatoes 21g
Proteins (50%) 37.5g 5 oz Shrimps/fish 35g
OR
2 egg whites 18g
Fats (20%) 6.7g 1 tsp Oil (canola, olive or any plant seed)

Day 5

Pre-Breakfast: immediately after waking up 45

kcals
Macronutrient (g) : fats 5 g 6 cashew nuts

Breakfast: within 60 minutes of waking up

180 – 200 kcals
Macronutrient (g): Carbs (30%) 15g 1 slice bread (whole wheat) 15g
Proteins (50%) 25g 1 egg (whole) with 2 oz of 3 g fat 7g
Cheese 5g
Fats (20%) 4.4g Cheese 3g

AM snack 80 – 100 kcals

Macronutrient (g): carbs 15g 125 g mixed fruits
Lunch 250 – 300 kcals
Macronutrient (g): Carbs (30%) 18.8g 250g starchy vegetables* 15g

Proteins (50%) 31.3g 3oz salmon 27g

OR 4g
3 oz chicken 21g
4g
Fats (20%) 5.5g 1 tsp Oil (canola, olive or any plant seed) 5g

PM snack 80 – 100 kcals

Macronutrient (g): carbs (30%) 7.5g 125 g sweet potato 7g
Proteins (50%) 12.5g 125g chickpeas 7g
Fats (20%) 2.2g ½ tsp olive oil (extra virgin) 2.5g

Dinner 250 – 300 kcals

Macronutrient (g): Carbs (30%) 22.5g 125g cooked rice 21g
Proteins (50%) 37.5g 250g vegetable curry 15g
Fats (20%) 6.7g 1 tsp Oil (canola, olive or any plant seed)

Day 6

Pre-Breakfast: immediately after waking up 45

kcals
Macronutrient (g) : fats 5 g 10 pieces olives (green or black)

Breakfast: within 60 minutes of waking up

180 – 200 kcals
Macronutrient (g): Carbs (30%) 15g 188g cereal (whole grain, non- 15g
sweetened)
Proteins (50%) 25g 250 ml low fat Milk 7g
Fats (20%) 4.4g milk 1g

AM snack 80 – 100 kcals

Macronutrient (g): carbs 15g 1 medium sized banana
Lunch 250 – 300 kcals
Macronutrient (g): Carbs (30%) 18.8g 1 slice whole grain bread 15g

Proteins (50%) 31.3g 3 oz turkey with 125g non-starchy 27g

vegetables* 4g
OR 21g
3 oz chicken with 125g non-starchy 4g
vegetables*
Fats (20%) 5.5g 1 Tbsp low fat mayonnaise 5g

PM snack 80 – 100 kcals

Macronutrient (g): carbs (30%) 7.5g 2 bread sticks 4” long 7g
Proteins (50%) 12.5g 83g hummus 7g
Fats (20%) 2.2g hummus 2.5g

Dinner 250 – 300 kcals

Macronutrient (g): Carbs (30%) 22.5g 250g cooked lentils 21g
Proteins (50%) 37.5g 4 oz chicken 27g
OR
4 oz lamb 27g
Fats (20%) 6.7g Chicken or lamb 5g

Day 7

Pre-Breakfast: immediately after waking up 45

kcals
Macronutrient (g) : fats 5 g 1 Tbsp sesame seeds

Breakfast: within 60 minutes of waking up

180 – 200 kcals
Macronutrient (g): Carbs (30%) 15g 125g diced fruits 15g
Proteins (50%) 25g 188g greek yogurt (low fat) 7g
1 egg white 7g
Fats (20%) 4.4g 1 tsp Oil (canola, olive or any plant 5g
seed)
AM snack 80 – 100 kcals
Macronutrient (g): carbs 15g 1 granola bar

Lunch 250 – 300 kcals

Macronutrient (g): Carbs (30%) 18.8g 1 slice whole wheat bread 15g
Proteins (50%) 31.3g 3 oz fish fillet with iceberg lettuce 27g
OR 4g
3 oz chicken fillet with iceberg lettuce 21g
4g
Fats (20%) 5.5g 1 Tbsp dressing of your choice (low fat) 5g

PM snack 80 – 100 kcals

Macronutrient (g): carbs (30%) 7.5g 375g popped low fat popcorn 7g
Proteins (50%) 12.5g -
Fats (20%) 2.2g 1g

Dinner 250 – 300 kcals

Macronutrient (g): Carbs (30%) 22.5g 375g mashed potato 21g
Proteins (50%) 37.5g 5 oz chicken 27g
OR
2 egg whites 27g
Fats (20%) 6.7g 1 tsp Oil (canola, olive or any plant seed) 5g

*Starchy vegetables may include corn, baked beans, green peas, plantain, potato (baked, boiled, mashed),
butternut squash, winter squash, pumpkin, and yam.

*Non-starchy vegetables may include asparagus beans and bean sprouts, broccoli, cabbage, carrots, cauliflower,
celery, cucumber, eggplant, onions, mushrooms, okra, peppers, salad greens, spinach, summer squash, tomatoes,
turnips and zucchini.
Green or Black Tea & Coffee

 2-3 cups a day with 0% fat milk

 Stevia is to be used as a sweetener
 To be consumed between meals, or at a gap of 30 minutes to the meal

Add ons:

If you still feel hungry apart from all the meals, please take any one of the following:

 3 dates
 10 – 12 almonds
 2 fruits (of your choice)

General Instructions

 Keep the salt level of your food to a minimum

 Whichever form of meat/chicken/fish is being consumed, make sure it is well cooked
 All the items mentioned in the plan should be fresh & organic.
 Meals should be cooked in little or no oil.
 No packaged foods are to be used.
 Wash all the vegetables and fruits with salt water before use.
 No soft, fizzy or hard drinks are recommended