Dr Fatima Farooq
Diet Plan Nutritionist
MPhil Human Nutrition
fatimafarooq.1314@[Link]
Name: Marukh Qureshi Age: 30 years
Meal Timing Meal
Early Morning 1 glass of water containing 1 tbsp. overnight soaked Chia
(6:30 to 7:00 am) Seeds or Basil Seeds (Tukh Malanga)
Option 1
1 whole wheat Roti (40 grams after cooking)
1 egg vegetable omlette / boiled egg / Half cup gravy
Breakfast
(Chicken/Daal/Vegetable)
(7:30 or 8:00 am) 1 cup tea without sugar made with milk equal to 2 sips
Option 2
1 medium seasonal fruit
1 egg omlette (oil free) OR Boiled eggs 1 to 2
1 cup tea without sugar made with milk equal to 2 sips
1 medium seasonal Fruit
Mid- Morning Snack OR
(11:00 to 11:30 am) 2 walnuts and 9 pistachios unsalted OR 6 Almonds unsalted
OR
1 cup chana chaat or red bean salad (with lemon juice,
preferably black chickpeas, no tamarind sauce)
Option 1
1 Roti Whole wheat flour (40 grams after cooking)
Lunch ½ cup Gravy (Salan- chicken, fish, daal, any vegetable) (Add
(1:00 or 2:00 pm) 1-2 tsp. of raw olive oil on top of the serving of gravy)
1 cup raw Salad (Green salad)
Option 2
Grilled chicken breast with mixed greens, cucumber, tomatoes,
and olive oil dressing
OR
Stir fried chicken in 1spoon oil with stir fried or raw or steamed
vegetables.
1 medium seasonal fruit
Evening Snack OR
(5:00 or 6:00 pm) 1 cup red bean salad or chick pea salad with lemon juice for
dressing
OR
6 to 7 almonds, 2 figs
OR
Makhanas (Fox Nuts)
Roasted fox nuts lightly spiced with salt and pepper.
Option 1
Dinner Grilled chicken breast with mixed greens, cucumber, tomatoes,
and olive oil dressing
(8:00 pm)
OR
Stir fried chicken in 1spoon oil with stir fried or raw or steamed
vegetables.
Option 2
150 g chicken steamed or boiled or sautéed in very little oil
OR
2 Shami Kabab
OR
Chicken Mince
1 cup raw Salad (Green salad)
Physical Activity
Daily Brisk Walk 20 to 30 minutes initially, increase the duration after some days or weeks
when your stamina has been built. Gradually increase upto 10K steps a day over the months.
Drink 1 cup black coffee before walk (Coffee- 1 tsp in hot water without sugar and milk)
Exercise workout in addition to daily walk minimum 2 to 3 times a week
Divide the workout over days, that is on first day upper body workout, next lower body
workout and third day then full body workout, fourth day strength training exercise using
dumbbell set of 1 or 2 kg initially (It is optional if you don’t want to do strength training then
you can replace it with a workout.
It is up to you if you want to exercise on alternative days or do it daily and rest on weekends,
but daily walk is a must.
You can adjust the physical activity timing according to your daily routine, preferably in
morning but if not possible then you can do it in evening.
Daily Guidelines
Drink plenty of water, 8-10 glasses.
Take only one cup of milk tea in a day.
No intake of fizzy beverages and include green teas and herbal teas instead.
Eat whole fruit instead of juices to add beneficial dietary fiber.
Avoid fried, fat rich and spicy foods.
Use lean meats including chicken and fish
Use red meat only occasionally.
Use low fat dairy and limit intake of high fat dairy including cream and butter.
Avoid white four and products made with it including white bread.
Limit intake of sugary foods and artificial sweeteners.
Prefer roti more and consume rice once a week only
Consume more amount of raw vegetables than cooked vegetables
Add turmeric, cinnamon and ginger to diet.
Use nuts, sesame seeds and olive oil.
Consume black cumin seeds (kalonji) in lunch by adding it to gravy or whole-wheat flour
if roti is homemade.
Keep using Vitamin D and multivitamin supplement that you have been using.
Don’t intake packaged and preserved foods.
Limit the intake of raw sprinkled salt on food
Use kitchen scale or measuring cups to measure the food portion
Consume more amount of green leafy or bitter vegetables including spinach (palak),
broccoli and bitter gourd (karela).
Drink bitter gourd (karela) juice or guava leaves tea once or twice a week to lower blood
glucose levels if spiked up.
As for when you dine out please opt for healthy options and when visiting family and
friends you can cheat your diet a little but monitor your portion size.
Seed Cycling
Seed cycling is a natural method often used to support hormonal balance, particularly for
regulating menstrual cycles and alleviating symptoms of hormonal imbalances such as those seen
in PCOS.
How Seed Cycling Works
Follicular Phase (Day 1 to Day 14)
Goal: Support estrogen levels.
Seeds: Flaxseeds and pumpkin seeds
Luteal Phase (Day 15 to Day 28)
Goal: Support progesterone levels.
Seeds: Sesame seeds and sunflower seeds.
Seed Cycling Protocol
Days 1 to 14 (Follicular Phase)
1 tablespoon of ground flaxseeds daily.
1 tablespoon of ground pumpkin seeds daily.
Days 15 to 28 (Luteal Phase)
1 tablespoon of ground sesame seeds daily.
1 tablespoon of ground sunflower seeds daily.
These can be added to smoothies, salads, oatmeal, yogurt or consume with a glass of water.
Glycemic Index
The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar
levels. GI is monitored of foods that contain carbohydrates not of proteins and fats (eg: chicken,
fish, oils are not checked by this index)
Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.
The lower the GI of a specific food, the less it may affect your blood sugar levels
GI of 55 or less = Low GI foods are good for Diabetes
GI of 56 to 69 = Medium GI
GI of 70 and above = High GI
Foods with low GI can be used to limit the dramatic spike in blood sugar level. Medium GI foods
to be used in moderation. High GI foods to be consumed less frequently.
Guide for Portion Sizes
