Client Card
NameAsad
Age43 yrs
Weight90 kg
Height166 cm
BMI32.7
Welcome, Asad 🌿
We're so glad you've started this journey with us! We've built you a simple, balanced plan with 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. 💙🧡
Your Balanced-Diet Rules
🫓 Chapati
- Made with whole-wheat flour, with no ghee or oil on top.
- A medium chapati ✋ is the size of your open hand; the number is written in each option.
- Knead with water only and cook on a dry pan.
🍲 Curries
- 2 teaspoons of oil for your portion ⚠️ don't add more — oil and ghee are what raise curry calories the most.
- Skinless chicken and lean meat only.
- Add plenty of onion, tomato and vegetables; they fill you up with few calories.
- Start with salad and yogurt before the chapati.
☕ Tea
- Tea with low-fat milk and only ½ small teaspoon of sugar.
- Cut the sugar down gradually until you're used to tea without it.
- No more than 2–3 cups a day, and an hour away from meals.
🍎 Fruit
- Whole fruit instead of juice.
- One or two pieces, or one cup, as written in the option.
🚶♂️ Activity
- Keep up your 30-minute daily walk, and build up gradually to 45 minutes.
- Add light strength training twice a week.
- A 10-minute walk after dinner helps digestion.
💧 Water & Sleep
- At least 8 cups of water a day.
- 7–8 hours of sleep helps control appetite.
- Avoid soft drinks and sweetened juices.
Herbs & Spices in Your Plan
Turmeric + black pepperThe base of curries and lentils; pepper boosts turmeric absorption.
CuminFor lentils and minced meat; it helps digestion and reduces bloating.
Coriander (dried & fresh)For curries and salad; strong flavour with no calories.
Garlic & gingerThe base of chicken and meat curries.
Red chili & paprikaGive curries colour and taste without extra oil.
Cardamom, cinnamon & clovesFor curries and tea; a lovely aroma.
Curry powderUse it instead of stock cubes; less salt.
MintFor cucumber yogurt and tea; refreshing and good for digestion.
🧂 Salt: no more than 1 teaspoon a day from all sources. Watch pickles and cheese, as they're very salty.
Your Weekly Tracker
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Daily Water Tracker
0 of 8 cups