Haya's Meal Plan

Client Card

NameHaya

Age38 years

Weight67.7 kg

Height156 cm

BMI27.8

Hello Haya 🌸

We're so happy you're starting this journey with us! We've prepared a balanced, protein-rich plan that suits your stomach after the sleeve and helps you lose fat and build muscle alongside the gym, with foods chosen around your favorites. Pick one option for each meal and keep an eye on the counter at the top. Stay consistent and you'll notice a clear difference in your body shape and energy. 💙🧡

Swaps Table — replace an item with any swap of about the same calories

Item in the plan	Swaps
🍚 Cooked rice7 tbsp · 140 g · ≈ 180 kcal	Brown rice 7 tbsp Baked potato, 1 large Sweet potato 150 g Whole-wheat pita, 1⅛ loaf Pasta 6 tbsp Bulgur or quinoa ¾ cup Oats ½ cup
🍗 Chicken breast85 g cooked · ≈ 26 g protein	Shrimp 110 g Lean beef 90 g Chicken tikka 85 g Shish tawook, 3 pieces Turkey 90 g Grilled chicken kofta 90 g Lean minced meat 100 g
🍞 Whole-wheat toast1 slice · 30 g · ≈ 75 kcal	½ whole-wheat pita ½ whole-wheat bun Oats 3 tbsp Rice cakes, 2 Whole-wheat crackers, 4
🥚 Whole egg1 egg · ≈ 6 g protein	2 egg whites Low-fat white cheese 30 g Low-fat labneh 3 tbsp ⅓ tub Greek yogurt Cottage cheese ¼ cup 1 slice light cheddar
🥣 Greek yogurt (16 g protein)1 tub · ≈ 120 kcal	Cottage cheese ½ cup 2 boiled eggs + 1 egg white Nada Greek yogurt drink, ⅔ bottle Nada protein milk, ½ bottle Low-fat yogurt, 1½ tubs
🧀 Labneh or cheese3 tbsp labneh · ≈ 70 kcal	Low-fat white cheese 30 g Light halloumi, 1 slice Cottage cheese ⅓ cup Low-fat feta 25 g
🥜 Peanut butter1 tbsp · ≈ 95 kcal	15 almonds 6 walnut halves 12 cashews 1 tbsp tahini Almond butter 1 tbsp
🍌 Pre-gym snack≈ 100 kcal	1 medium banana 4 dates 1 apple 2 rice cakes with honey 1 cup strawberries + 2 dates 1 pear Grapes 1 cup
🥗 Salad1½ cups · ≈ 25–40 kcal	Cucumber & tomato Grilled vegetables Arugula & lettuce Vegetable soup, 1 cup

Your Balanced Plan Rules

🥄 Sleeve rules

Always start with protein, eat slowly, chew well, and stop as soon as you feel full.

💧 Water

Don't drink with meals; wait 30 minutes before and after. Drink 8 cups a day in small sips.

🏋️‍♀️ Gym

Focus on resistance training, and have your snack one hour before the gym.

🌿 Herbs and spices are not forbidden in your plan. Use them freely; they add flavor without extra calories, like cumin, thyme, turmeric, garlic and paprika.
⚠️ Except stock cubes (Maggi) and ready-made seasonings high in oil, sugar or salt.

Your Weekly Tracker

	Sat	Sun	Mon	Tue	Wed	Thu	Fri

Daily Water Tracker

0 of 8 cups