LEAN ON

DIET PLAN for Mahnoor Masood

MEAL 1 Timings: 2 whole eggs with a Slice of Brown bread. You

Within one hour of may add vegetables in your egg whites. With
waking up one glass of Low fat nesvita milk and a date.

Milk shake
MEAL 2 Timings: 1 scoop protein powder with two teaspoons
3 hours Gap of peanut butter and glass of low fat milk
before your next milk.
meal. OR
Have vegetable salad mixed with handful of
Soybeans with 1 apple, 1 peach with 3 tbsp of
low fat yogurt. And consume Handful of
almonds or nuts.

Evening Meal
MEAL 3 Timings: Approximately 180 gram (half chicken breast).
3 hours Gap Have it with 5 tablespoons of either brown
before your next whole wheat pasta/ or brown rice/ or one
meal. whole cd sized wheat roti.
 Chicken
MEAL 4 Timings: Have one glass of low fat milk in 3 tbsp of
3 hours Gap oatmeal before dinner.
before your next Approximately 180-gram chicken (half breast
meal. piece) cooked in 2 tablespoon of olive oil with
vegetables according to your taste.
*Alternatively, you may use fish 180-gram to
change your taste.

Important Instructions:
1. When you wake up you should have a glass or two of luke warm water.
2. Make sure you have 2 cups of green tea throughout the day especially after
meal 3 and meal 4.
3. Have enough Protein and Calcium. Drink two to three glasses of low fat
milk every day. It is essential to build healthy bones as you wish to grow
taller. Camel milk if available is very good to consume for height purpose.
4. Have two Bananas as snack on every alternate days, or you can also make
a milkshake but without sugar.
5. Drinking 15-20 glass of water at least is one of the main constituents of
losing body weight.
6. Sleep well so that your body is relaxed and has energy to do exercise.
7. Do not use fattening vegetables like potatoes etc. Instead, you can use as
much green vegetables in your diet like carrots, onions, tomatoes, spinach,
lettuce, cucumber, iceberg, broccoli etc.
8. Meal timings are important to fasten your metabolism. Therefore, you
must eat on the prescribed timings. You can have maximum of 3-4 hour gap
between your meals. Make sure you are done by your last meal by 9:00PM.
9. If you feel craving for sweets or chocolates instead of having them use 1-2
Dates (khajoor) or chunk of dark chocolate.
10. Lastly, patience and regularity are two key things in reducing your weight
and increasing your height.
THANKYOU & ALL THE BEST!