TEACHER: DR.

NADEEM KHALID
STUDENT: Omer Ahmed Soomro
ID: FA18-BSBS-0003 DIET PLAN
 DIET PLAN
MONDAY:

BREAK FAST: 2 Dates and 1 cup of Milk

AFTER NOON: 1 plate Chicken Biryani

EVENING: 4 samosas

NIGHT: 3 Burritos with Potato, Chicken Curry

Things Eaten NUTRITIONS FATS

Calories: 277.
Carbs: 75 grams.
Fiber: 7 grams.
Protein: 2 grams.
Dates (2) 0.03 grams (g)
Potassium: 20%.
Magnesium: 14%.
Copper: 18%.
Manganese: 15%.

Sodium 107.4 mg
Potassium 366 mg
Total Carbohydrate 12 g
Dietary fiber 0 g
Sugar 13 g
Calories 103
Protein 8 g
Total Fat 2.4 g
Milk Vitamin C 0%
Saturated fat 1.5 g
Iron 0%
Cholesterol 12.2 mg
Vitamin B6 5%
Magnesium 3%
Calcium 30%
Vitamin D 0%
Cobalamin 18%

17% Sodium 419mg.

13% Potassium 462mg.
10% Total Carbohydrates 31g. 14% Total Fat 9.4g.
Sugars 3.2ggrams 9% Saturated Fat 1.7g.
Chicken Biryani (1) Protein 20ggrams 16% Cholesterol 48mg.
3%Vitamin A Calories from Fat 85.
11%Vitamin C Calories 292.
3%Calcium
9%Iron

Samosas (4) Sugars 3.2g grams 111 calories

Protein 20g grams
3% Vitamin A
 DIET PLAN
11% Vitamin C
3% Calcium
9% Iron

Vitamin E 0 mg Calories 138

Vitamin K 3 mcg Carbs 22grams
Burritos (3)
Folate 73 mcg DFE Protein 4 grams
Thiamin 0.2 mg Fat 4 grams

Cholesterol 0 mg
Dietary Fiber 2g
Sodium 8mg
Calories 77
Sugars 1.7g
Saturated fat 0 g
Potato Protein 4.3g
Vitamin A
Calcium 0%
Vitamin C 32%
Iron 70%

Sodium 82 mg 3%
Potassium 223 mg 6%
Total Carbohydrate 0 g
0%
Dietary fiber 0 g
Sugar 0 g
Calories 239
Protein 27 g 54%
Total Fat 14 g
Chicken Vitamin C 0%
Saturated fat 3.8 g
Calcium
Cholesterol 88 mg
1%
Iron 7%
Vitamin D 0%
Vitamin B6 20%
Cobalamin 5%
Magnesium 5%

TUESDAY:

BREAK FAST: 2 Dates and 1 cup of Milk

AFTER NOON: 1 Plate Chicken Biryani

EVENING: 100 rupees French Fries

NIGHT: 3 Burritos with Spinach, Chicken Curry

 DIET PLAN
Things Eaten & Drink Nutrition Value Fats

Calories: 277.
Carbs: 75 grams.
Fiber: 7 grams.
Protein: 2 grams.
Dates (2) 0.03 grams (g)
Potassium: 20%.
Magnesium: 14%.
Copper: 18%.
Manganese: 15%.

Sodium 107.4 mg
Potassium 366 mg
Total Carbohydrate 12 g
Dietary fiber 0 g
Sugar 13 g
Calories 103
Protein 8 g
Total Fat 2.4 g
1 Cup of Milk Vitamin C 0%
Saturated fat 1.5 g
Iron 0%
Cholesterol 12.2 mg
Vitamin B6 5%
Magnesium 3%
Calcium 30%
Vitamin D 0%
Cobalamin 18%

17% Sodium 419mg.

13% Potassium 462mg.
10% Total Carbohydrates 31g. 14% Total Fat 9.4g.
Sugars 3.2ggrams 9% Saturated Fat 1.7g.
Chicken Biryani (1) Protein 20ggrams 16% Cholesterol 48mg.
3%Vitamin A Calories from Fat 85.
11%Vitamin C Calories 292.
3%Calcium
9%Iron

Sodium 210 mg
Potassium 579mg
Total Carbohydrate 41 g
Dietary fiber 3.8 g
Sugar 0.3g Calories 312
Protein 3.4 g Total Fat 15 g
French Fries Vitamin C 7% Saturated fat 2.3 g
Iron 4% Trans fat regulation 0.1 g
Vitamin B6 20%
Magnesium 8%
Calcium 1%
Vitamin D 0%
Cobalamin 0%
 DIET PLAN
Vitamin E 0 mg Calories 138
Vitamin K 3 mcg Carbs 22grams
Burritos (3)
Folate 73 mcg DFE Protein 4 grams
Thiamin 0.2 mg Fat 4 grams

Water: 91%
Protein: 2.9 grams
Calories: 23
Spinach Carbs: 3.6 grams
Fat: 0.4 grams
Sugar: 0.4 grams
Fiber: 2.2 grams

Sodium 82 mg 3%
Potassium 223 mg 6%
Total Carbohydrate 0 g
0%
Dietary fiber 0 g
Sugar 0 g Calories 239
Protein 27 g 54% Total Fat 14 g
Chicken
Vitamin C 0% Saturated fat 3.8 g
Calcium 1% Cholesterol 88 mg
Iron 7%
Vitamin D 0%
Vitamin B6 20%
Cobalamin 5%
Magnesium 5%

WEDNESDAY:

BREAK FAST: 2 Dates and 1 cup of Milk

AFTER NOON: 1 plate Chicken Biryani

EVENING: 2 Lays chips salt flavor and one Cake

NIGHT: 3 Burritos with Green Gram Pulse and One 500ml Pepsi

Things Eaten & Drink Nutrition Fat

Carbs: 75 grams.
Fiber: 7 grams.
Protein: 2 grams.
0.03 grams (g)
Dates (2) Potassium: 20%.
Calories: 277
Magnesium: 14%.
Copper: 18%.
Manganese: 15%.
 DIET PLAN
Sodium 107.4 mg
Potassium 366 mg
Total Carbohydrate 12 g
Dietary fiber 0 g
Sugar 13 g
Calories 103
Protein 8 g
Total Fat 2.4 g
Milk (1 Cup) Vitamin C 0%
Saturated fat 1.5 g
Iron 0%
Cholesterol 12.2 mg
Vitamin B6 5%
Magnesium 3%
Calcium 30%
Vitamin D 0%
Cobalamin 18%

17% Sodium 419mg.

13% Potassium 462mg.
10% Total Carbohydrates
14% Total Fat 9.4g.
31g.
9% Saturated Fat 1.7g.
Sugars 3.2ggrams
Chicken Biryani (1 Plate) 16% Cholesterol 48mg.
Protein 20ggrams
Calories from Fat 85.
3%Vitamin A
Calories 292.
11%Vitamin C
3%Calcium
9%Iron

Sodium 148mg
10%Potassium 335mg
Calories 149
5%Total Carbohydrates 15g
Total Fat 9.5g
3%Dietary Fiber 0.9g
5%Saturated Fat 0.9g
Sugars 0.1g
Lays Chips (2 Packs) Trans Fat 0 g
Protein 1.8g
Polyunsaturated Fat 2.3g
0%Vitamin A
Monounsaturated Fat 5.3g
10%Vitamin C
0%Cholesterol 0 mg
0.5%Calcium
2%Iron

Sodium 413 mg
Potassium 224 mg
Total Carbohydrate 67 g
Dietary fiber 4.3 g
Protein 4.3 g Calories 305
Caffeine 2 mg Total Fat 3.7 g
Cup Cake (1)
Vitamin C 0% Saturated fat 1.1 g
Calcium 3% Cholesterol 0 mg
Iron 8%
Vitamin B6 0%
Cobalamin 0%
Magnesium 6%
 DIET PLAN
Vitamin E 0 mg Calories 138
Vitamin K 3 mcg Carbs 22grams
Burritos (3)
Folate 73 mcg DFE Protein 4 grams
Thiamin 0.2 mg Fat 4 grams

Protein - 14.2 grams

Carbs - 38.7 grams

Fiber - 15.4 grams

Folate (B9) - 80%

Manganese - 30%

Magnesium - 24% Calories - 212

Green Gram Pulse
Vitamin B1 - 22% Fat - 0.8 grams

Phosphorus - 20%

Iron - 16%

Copper - 16%

Potassium - 15%

Zinc - 11%

Energy 42Kcal
Carbohydrates 10.6 g
Fat 0.0 g
Pepsi (500ml) Total Sugars 10.6 g
Calories 150 g
Protein 0.0 g
Sodium less than 10mg

THURSDAY:

BREAK FAST: 2 Dates and 1 cup of Milk

AFTER NOON: 100 Rupees French Fries

EVENING: 2 Salted flavor Lays and 2 packs of Real Snacks

NIGHT: 2 Plates Chicken Biryani

 DIET PLAN
Things Eaten & Drink Nutrition’s Fats

Carbs: 75 grams.
Fiber: 7 grams.
Protein: 2 grams.
0.03 grams (g)
Dates (2) Potassium: 20%.
Calories: 277
Magnesium: 14%.
Copper: 18%.
Manganese: 15%.

Sodium 107.4 mg
Potassium 366 mg
Total Carbohydrate 12 g
Dietary fiber 0 g
Sugar 13 g
Calories 103
Protein 8 g
Total Fat 2.4 g
Milk (1 Cup) Vitamin C 0%
Saturated fat 1.5 g
Iron 0%
Cholesterol 12.2 mg
Vitamin B6 5%
Magnesium 3%
Calcium 30%
Vitamin D 0%
Cobalamin 18%

Sodium 210 mg
Potassium 579mg
Total Carbohydrate 41 g
Dietary fiber 3.8 g
Sugar 0.3g Calories 312
Protein 3.4 g Total Fat 15 g
French fries Vitamin C 7% Saturated fat 2.3 g
Iron 4% Trans fat regulation 0.1 g
Vitamin B6 20%
Magnesium 8%
Calcium 1%
Vitamin D 0%
Cobalamin 0%

Sodium 148mg
10%Potassium 335mg
Calories 149
5%Total Carbohydrates 15g
Total Fat 9.5g
3%Dietary Fiber 0.9g
5%Saturated Fat 0.9g
Sugars 0.1g
Lays chips (2) Trans Fat 0 g
Protein 1.8g
Polyunsaturated Fat 2.3g
0%Vitamin A
Monounsaturated Fat 5.3g
10%Vitamin C
0%Cholesterol 0 mg
0.5%Calcium
2%Iron
 DIET PLAN
Energy 950 KJ
Protein 25 g
Total fat 9.5 g
Real snacks (2) Carbs 21 g
Saturated Fat 6.0 g
Fiber 0.5 g
Sodium 0.5 g

17% Sodium 419mg.

13% Potassium 462mg.
10% Total Carbohydrates
14% Total Fat 9.4g.
31g.
9% Saturated Fat 1.7g.
Sugars 3.2ggrams
Chicken Biryani (2 Plates) 16% Cholesterol 48mg.
Protein 20ggrams
Calories from Fat 85.
3%Vitamin A
Calories 292.
11%Vitamin C
3%Calcium
9%Iron

FRIDAY:

BREAK FAST: 2 Dates and 1 cup of Milk

AFTER NOON: 2 Green Guava’s and 2 Kiwi

EVENING: 2 Lays Salted and 2 Real snacks

NIGHT: 2 packs of Knorr Noodles

Thing Eaten & Drink Nutrition’s Fats

Carbs: 75 grams.
Fiber: 7 grams.
Protein: 2 grams.
0.03 grams (g)
Dates (2) Potassium: 20%.
Calories: 277
Magnesium: 14%.
Copper: 18%.
Manganese: 15%.

Milk (1 Cup) Sodium 107.4 mg Calories 103

Potassium 366 mg Total Fat 2.4 g
Total Carbohydrate 12 g Saturated fat 1.5 g
Dietary fiber 0 g Cholesterol 12.2 mg
Sugar 13 g
Protein 8 g
Vitamin C 0%
Iron 0%
Vitamin B6 5%
 DIET PLAN
Magnesium 3%
Calcium 30%
Vitamin D 0%
Cobalamin 18%

Sodium 2 mg 0%
Potassium 417 mg 11%
Total Carbohydrate 14g
4%
Dietary fiber 5 g 20%
Sugar 9 g Calories 68
Protein 2.6 g 5% Total Fat 1 g 1%
Green Guavas (2)
Vitamin C 380% Saturated fat 0.3 g 1%
Calcium 1% Cholesterol 0 mg
Iron 1%
Vitamin D 0%
Vitamin B6 5%
Cobalamin 0%
Magnesium 5%

Sodium 3 mg 0%
Potassium 312 mg 8%
Total Carbohydrate 15g 5%
Dietary fiber 3 g 12%
Sugar 9 g
Calories 61
Protein 1.1 g 2%
Total Fat 0.5 g 0%
Kiwi Fruit (2) Vitamin C 154%
Saturated fat 0 g 0%
Calcium 3%
Cholesterol 0 mg
Iron 1%
Vitamin D 0%
Vitamin B6 5%
Cobalamin 0%
Magnesium 4%

Sodium 148mg
10%Potassium 335mg
Calories 149
5%Total Carbohydrates 15g
Total Fat 9.5g
3%Dietary Fiber 0.9g
5%Saturated Fat 0.9g
Sugars 0.1g
Lays Chips (2) Trans Fat 0 g
Protein 1.8g
Polyunsaturated Fat 2.3g
0%Vitamin A
Monounsaturated Fat 5.3g
10%Vitamin C
0%Cholesterol 0 mg
0.5%Calcium
2%Iron

Real Snacks (2) Energy 950 KJ Total fat 9.5 g

Protein 25 g Saturated Fat 6.0 g
Carbs 21 g
Fiber 0.5 g
 DIET PLAN
Sodium 0.5 g

Total Carbohydrate 48.8g Calories 335g

Sugars 9.6g Fat 12g
Knorr Noodles (2)
Protein 8.5g Total Fat 12g
Sodium 1454g Saturated Fat 5.3g

SATURDAY:

BREAK FAST: 2 Dates and 1 cup of Milk

AFTER NOON: 2 Guava’s and 2 Kiwi

EVENING: 2 plate Pani puri and a Plate of Chick peas Chat

NIGHT: 2 Chicken Paratha Roll and 2 Chicken Zinger Burger

Things Eaten & Drink Nutrition’s Fats

Carbs: 75 grams.
Fiber: 7 grams.
Protein: 2 grams.
0.03 grams (g)
Dates (2) Potassium: 20%.
Calories: 277
Magnesium: 14%.
Copper: 18%.
Manganese: 15%.

Sodium 107.4 mg
Potassium 366 mg
Total Carbohydrate 12 g
Dietary fiber 0 g
Sugar 13 g
Calories 103
Protein 8 g
Total Fat 2.4 g
Milk (1 Cup) Vitamin C 0%
Saturated fat 1.5 g
Iron 0%
Cholesterol 12.2 mg
Vitamin B6 5%
Magnesium 3%
Calcium 30%
Vitamin D 0%
Cobalamin 18%

Guava’s (2) Sodium 2 mg 0% Calories 68

Potassium 417 mg 11% Total Fat 1 g 1%
Total Carbohydrate 14g Saturated fat 0.3 g 1%
4% Cholesterol 0 mg
Dietary fiber 5 g 20%
 DIET PLAN
Sugar 9 g
Protein 2.6 g 5%
Vitamin C 380%
Calcium 1%
Iron 1%
Vitamin D 0%
Vitamin B6 5%
Cobalamin 0%
Magnesium 5%

Sodium 3 mg 0%
Potassium 312 mg 8%
Total Carbohydrate 15g 5%
Dietary fiber 3 g 12%
Sugar 9 g
Calories 61
Protein 1.1 g 2%
Total Fat 0.5 g 0%
Kiwi Fruit (2) Vitamin C 154%
Saturated fat 0 g 0%
Calcium 3%
Cholesterol 0 mg
Iron 1%
Vitamin D 0%
Vitamin B6 5%
Cobalamin 0%
Magnesium 4%

Carbs 4g
Fat 2g
Dietary Fiber 0 g
Saturated 0g
Sugar 1g
Polyunsaturated 0.1g
Pani puri (2 Plates) Protein 0g
Monounsaturated 0 g
Sodium 40 mg
Trans 0g
Potassium 12 mg
Cholesterol 0 mg

Sodium 1,528mg 66%

Total Carbs 34g 12%
Dietary Fiber 4g 14%
Chick Peas Chaat (1 Plate) Protein 6g 12% Calories 176
Vitamin A 120mcg 13%
Vitamin C 16mg 17%
Calcium 40mg 3%

Protein 31 g Cholestrol 68 mg
Sugars 1 g Total calories 388 kcal
Sodium [Na] 710 mg Carbohydrates 30 g
Potassium [K] 415 mg Total fat 10 g
Chicken Paratha Roll (2)
Iron [Fe] 11% Saturated fat 2 g
Vitamin A 2% Polyunsaturated fat 3 g
Vitamin C 4% Monounsaturated fat 5 g
Calcium [Ca] 3% Trans fat 0g
 DIET PLAN
Carbs: 14.3 g
Calories: 145
Chicken Zinger Burger (2) Fiber: 4.9 g
Fat: 6.3 g
Protein: 15.7 g

SUNDAY:

BREAK FAST: 8 Puri with Chick peas Curry and Halwa

AFTER NOON: Nothing

EVENING: 2 lays Salted 2 Real snacks

NIGHT: 2 plate Beef Biryani and 1 Burrito With Chicken Karhai

Things Eaten & Drink Nutrition’s Fats

Protein 1.3 g 2%
Fat 7.4 g 11%
Puri (8) Carbohydrates 7.5 g 2%
852 Calories
Fiber 0.2 g 1%

Sodium 240mg
11% Potassium 379mg
Total Fat 16g
10%Total Carbohydrates 29g
11%Saturated Fat 2.1g
30%Dietary Fiber 7.6g
Trans Fat 0g
Sugars 6.9g
Chick Peas Curry Polyunsaturated Fat 2.4g
Protein 7.7g
Monounsaturated Fat 10g
16%Vitamin A
Cholesterol 0mg
51%Vitamin C
Calories 281
5.7%Calcium
12%Iron

Halwa Sodium 195 mg 8% Total Fat 22 g 33%

Potassium 187 mg 5% Saturated fat 4.1 g 20%
Total Carbohydrate 60 g Cholesterol 0 mg
20% Calories 469
Dietary fiber 4.5 g 18%
Protein 12 g 24%
Vitamin C 0%
Calcium 3%
Iron 25%
Vitamin B6 15%
Cobalamin 0%
 DIET PLAN
Magnesium 54%

Sodium 148mg
10%Potassium 335mg
Calories 149
5%Total Carbohydrates 15g
Total Fat 9.5g
3%Dietary Fiber 0.9g
5%Saturated Fat 0.9g
Sugars 0.1g
Lays Chip (2) Trans Fat 0 g
Protein 1.8g
Polyunsaturated Fat 2.3g
0%Vitamin A
Monounsaturated Fat 5.3g
10%Vitamin C
0%Cholesterol 0 mg
0.5%Calcium
2%Iron

Energy 950 KJ
Protein 25 g
Total fat 9.5 g
Real Snacks (2) Carbs 21 g
Saturated Fat 6.0 g
Fiber 0.5 g
Sodium 0.5 g

Sodium 72.3 mg
Potassium 507.3 mg
Total Carbohydrate 38.1 g
Dietary Fiber 1.4 g
Sugars 1.8 g
Protein 30.9 g
Vitamin A 0.2 %
Vitamin B-12 53.0 %
Vitamin B-6 23.2 %
Vitamin C 4.4 %
Calories 488.5
Vitamin D 5.9 %
Total Fat 23.2 g
Vitamin E 5.9 %
Saturated Fat 1.9 g
Beef Biryani (2 Plates) Calcium 17.5 %
Polyunsaturated Fat 1.9 g
Copper10.0 %
Monounsaturated Fat 4.4 g
Folate 4.9 %
Cholesterol 54.1 mg
Iron 13.5 %
Magnesium 7.4 %
Manganese 3.3 %
Niacin 22.9 %
Pantothenic Acid 9.0 %
Phosphorus 23.6 %
Riboflavin 20.9 %
Selenium 25.9 %
Thiamin 10.9 %
Zinc 31.1 %

Vitamin E 0 mg Calories 138

Vitamin K 3 mcg Carbs 22grams
Burrito (1)
Folate 73 mcg DFE Protein 4 grams
Thiamin 0.2 mg Fat 4 grams
 DIET PLAN
Sodium 84.0 mg
Potassium 555.0 mg
Total Carbohydrate 11.8 g
Dietary Fiber 3.1 g
Sugars 0.7 g
Protein 22.9 g
Vitamin A 17.1 %
Vitamin B-12 5.7 %
Vitamin B-6 34.6 %
Vitamin C 42.2 %
Calories 224.6
Vitamin D 0.0 %
Total Fat 10.2 g
Vitamin E 7.1 %
Saturated Fat 1.5 g
Chicken Karhai Calcium 5.8 %
Polyunsaturated Fat 1.2 g
Copper7.9 %
Monounsaturated Fat 6.6 g
Folate 7.1 %
Cholesterol 52.6 mg
Iron 13.4 %
Magnesium 13.6 %
Manganese 21.3 %
Niacin 54.4 %
Pantothenic Acid 9.4 %
Phosphorus 22.7 %
Riboflavin 9.1 %
Selenium 25.4 %
Thiamin 9.6 %
Zinc 7.3 %