this is the healthy lifestyle for the peoples

nutrition life style

1. Weekly Food Plan: للها ءاشنا, Eng. Mohammed Ikramuddin Sohail
❌NO Grains. Potatoes. Sugar ❌
DAY BREAKFAST
8.00am to 9.00am
LUNCH
1pm to 2.30pm
SNACKS
5.00pm to
6.00pm
DINNER
8.00pm to 8.30pm
Sunday Salad- Carrot(1), beet
root(0.5), cucumber(1),
with Boiled Eggs(2)
Urad dal as
rice(1cup)+ Boiled
and shallow fried
vegetables(1)+
Chicken leg pc(1)
Any Fruits (100gm)
Dried fruits
Phutane, beas,
chickpeas, rajma
CHAT, with black
tea
Rice with Qorma or any
salan
Monday Salad- Carrot(1), beet
root(0.5), cucumber(1),
with fish cubes/chicken
cubes(100gm)
Urad dal as
rice(1cup)+ Boiled
and shallow fried
vegetables(1)+
Chicken leg pc(1)
Any Fruits (100gm)
Dried fruits
Phutane, beas,
chickpeas, rajma
CHAT, with black
tea
Biryani (Chkn/Mutton)
Tuesday Salad- Carrot(1), beet
root(0.5), cucumber(1),
with Liver/brain fry
(100gm)
Urad dal as
rice(1cup)+ Boiled
and shallow fried
vegetables(1)+
Chicken leg pc(1)
Any Fruits (100gm)
Dried fruits
Phutane, beas,
chickpeas, rajma
CHAT, with black
tea
Albaik (3pc) with 1 qubs
Wednesday Salad- Carrot(1), beet
root(0.5), cucumber(1),
with Eggs(2)
Urad dal as
rice(1cup)+ Boiled
and shallow fried
vegetables(1)+
Chicken leg pc(1)
Any Fruits (100gm)
Dried fruits
Phutane, beas,
chickpeas, rajma
CHAT, with black
tea
Chapati home made(2)
with gravy or paya etc
Thursday Salad- Carrot(1), beet
root(0.5), cucumber(1),
with Boiled Eggs(2)
Urad dal as
rice(1cup)+ Boiled
and shallow fried
vegetables(1)+
Chicken leg pc(1)
Albaik/Texas/Kfc (3pc)
with 1 qubs
Friday Salad- Carrot(1), beet
root(0.5), cucumber(1),
with Boiled Eggs(2)
Urad dal as
rice(1cup)+ Boiled
and shallow fried
vegetables(1)+
Chicken leg pc(1)
Saturday Salad- Carrot(1), beet
root(0.5), cucumber(1),
with Boiled Eggs(2)
✔️Salads: ALWAYS FROM PANDA- Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, endive, escarole (leafy),Ggreen or
red onions, Lettuce, Mushrooms, Chick-peas, Bell peppers, chili peppers, Radishes, Romaine,
Spinach and Cherry tomatoes, Seasoning bottle, with Chickpeas---AIR-FRYER--HUMMUS
 ❌ Grains · 1. WHEAT · 2. Barley · 3. Oats · 4. Rice · 5. Rye · 6. rn · 7. Quinoa · 8. Bulgur. 9. Khorasan
10. MILLETS 11.Sorghum, POTATOES, SUGAR
✔️PULSES: Red lentils (Masoor dal), Black chana (Kale chane) , Bengal gram (Chana dal),
Chickpeas (Kabuli chana), Black gram (Urad dal), White lentils (White Urad dal), RAJMAH, Pigeon
peas (Tur dal), Green pigeon peas

2. (Hare tuvar dal), Common BEANS, Green gram (Moong dal), Horse gram (Kulthi dal)
✔️Protein foods such as:
Eggs, lean meats and poultry, lean cuts of beef, pork and wild game,Turkey chicken, nuts and seeds, peanuts, almonds,
cashews, nut butters, sunflower seeds, fish and shellfish, trout, , perch, shrimp, salmon, pickerel, sardines, mackerel,
lower fat dairy products, milk, yogurt, lower sodium cheeses, beans, peas and lentils, brown, green or red or other lentils
peas such as chickpeas and split peas, dried beans such as black beans and kidney beans, soybeans
Fruits Good choices include
✔️
 berries, apples, citrus fruits, pears, and kiwi, Peaches, cherries, plums, and papayas
Pomegranate ( PORTION SIZE)
INSHAA’ALLAH, AAYINDA 30-40 SAAL, Sehat aur aafiyat k saath Allah ke fazl se sukoon, simple aur
parhezari wali Zindagi guzaarunga