Disclaimer: You are strictly advised to follow the plan and guidelines provided by Vostro World.
You are well aware of the dietary protocol and hence you are following it on your own will.
Personal Details:
Name: Abdullah Age/Gender: 25 years/M
Height: 172.72 cm Weight: 105.2 kg
BMI: 34.7 Total Body Fat %: 42.2
Lifestyle: Light active Date: 19/8/24 (First assessment)
Medical History: Diabetes and Kidney stone (calcium oxalate)
Food Allergy: Not any
Goals: Fat loss, muscle and strength gain, diabetes management
Recommendations: High protein, moderate carbohydrates and
low fats
Macro’s Distribution:
Grams
Carbohydrates 105
Proteins 140
Lipids / Fats 46
Calories required: 1400 kcal
Do’s and Don’ts:
Do’s Don’ts
Stay hydrated and take frequent Do not drink sugar sweetened
sips of water per day beverages
Take meals in small plate/glass to Do not overload your plate with
avoid overconsumption of food meals
Limit the intake of processed foods Avoid munching or taking junk
(white bread and bakery items) foods with your family and friends
Maintain a regular sleep cycle Avoid consuming foods after 9:30
pm
Do regular exercises Avoid sitting or lying on bed right
after consuming foods
Use stevia as a natural sweetener Avoid refined sugar, artificial
sweeteners, canned fruits and
juices
1
© 2021 VOSTRO WORLD. All rights reserved.
Add pinch of pink salt in your foods Avoid the intake of sodium rich
and take potassium rich foods such foods such as iodized salt, salted
as leafy green vegetables and fruits peanuts, crackers and processed
such as banana foods
Consume low fat meals and fiber Avoid taking high fatty foods such
rich foods such as fruits and as beef, full fat dairy products, fried
vegetables foods
Choose whole grain chapati Limit and avoid consuming rice
prepared with wheat, chickpeas (boiled or fried) as it involves in
and barley flour rapid weight gain. If craving for it
then take no more than twice a
week (take it in small plate)
Diet Plan:
PRE BREAKFAST
(7:00-7:30 am)
Option 1
1 cup Luke warm water + ½ tsp
moringa powder
(OR You can take this tea after
dinner but make sure 1 cup/ day)
Option 2
1 cup corn silk tea (Corn silk is a
thread like strands of corn)
(It is a remedy for kidney stones)
Note: No need to add any sugar in it
2
© 2021 VOSTRO WORLD. All rights reserved.
BREAKFAST
(8:00- 8:30 am)
Option 1
2 slices bran bread
Omelette (1 whole egg + 1 egg white)
+ 30g capsicum/onion + ½ green chili
+ coriander + Pink salt and pepper to
taste prepared in 1 tbsp olive oil or
coconut oil
Option 2
Oatmeal with egg whites (200ml of
skimmed milk + 3 tbsp. of oats +
Stevia (optional) + and 1 tbsp crushed
almonds
2 boiled Egg whites
Option 3
1 multigrain chapati (made of wheat
flour, chickpeas flour and barley)
Omelette 2 eggs (1 whole egg, 1 egg
white + 30 g capsicum, onion, 1 green
chili + black pepper and pink salt to
taste) prepare it in 1 tbsp olive oil or
coconut oil
LUNCH
(1:30pm – 2pm)
Option 1
1 chapati (made of whole wheat
flour, CD sized)
2 shami kababs (having 80g
chicken and 30 g chana ki daal)
½ cup salad (cucumber, tomatoes
(without seeds), onion + 1 tsp
olive oil)
3
© 2021 VOSTRO WORLD. All rights reserved.
Option 2
1 cup chickpea salad (60 g
chickpeas sprouts, 50 g cabbage,
½ cucumber, ½ onion, 1 small
tomato (without seeds), ¼ cup
chopped coriander, 1 tsp olive oil
for dressing)
Avoid adding salt on it.
Option 3
2 multigrain bread slices
(130g) Chicken breast marinated
in ginger garlic paste, pepper and
pink salt to taste and grilled in 1
tsp. (5ml) olive oil
Add 1 Cucumber, 1 Tomato
(optional), lettuce
PRE WORK OUT
(5:30 pm)
½ cup low fat yogurt
4
© 2021 VOSTRO WORLD. All rights reserved.
POST WORKOUT
(8:00 pm)
3 prunes
(Note: Do not overload yourself with snacks (before and after workout) and
drink water in sips to avoid dehydration)
DINNER
(8:30-9:00 pm)
Option 1
Chicken tikka/steak (250g boneless
chicken)
Sauté veggies (capsicum, carrot,
cabbage, broccoli with 1 tbsp olive oil)
Option 2
1 whole wheat chapati
1 cup chicken or mutton curry (200 g
chicken or mutton + 2 tbsp olive oil +1
tsp garlic and ginger paste + 1 tomato
+ 1 onion + 1 tsp cumin seeds
+ add pink salt, paprika and black
pepper to taste and 1 tsp coriander
for garnishing)
1 cup raita (1 cup yogurt + 1 tsp
cumin seeds)
Option 3
1 multigrain chapati
1 cup red beans curry
(60 grams red beans cooked with 1 tsp
olive oil + 1 small onion + 1 tbsp
tomato paste (without seeds) + 1 tsp
garlic and ginger paste + ½ tsp cumin
seeds, a pinch of pink salt and pepper +
chopped coriander for garnishing
5
© 2021 VOSTRO WORLD. All rights reserved.
Option 4
1 multigrain chapati
1 cup moong or masoor daal (soaked in
water before cooking) + 1 tsp garlic
and ginger paste + ½ onion, a pinch of
salt, pepper, turmeric and paprika to
taste, 1 tsp chopped coriander for
garnishing
6
© 2021 VOSTRO WORLD. All rights reserved.
