Thelma Osei
Height: 1.59
Weight: 80kg
BMI: 32kg/m^2
Ideal Weight: 643kg
Target Weight: 68kg
This diet incorporates a low carbohydrate, moderately high protein, high fibre , low fat and vitamins
rich food choices to help attain the target weight.
This document has the following abbreviation;
Tbsp – tablespoon
Tsp - tea spoon
Stl. – stew ladle
Spl. – soup ladle
NOTE
Do not consume foods that haven’t been added to this plan. Consult your nutritionist if any of your
favorite foods have been omitted before consuming.
Use unsaturated oil in cooking.
Use 1 stew ladle of oil to cook gravy for 3 servings.
Consume egg(1 albumen and 1 yolk) twice a week. If need be for you to consume egg within the same
week, you are entitled to 2 albumen
Use the spices recommended for steaming chicken and meat, stews, gravy and soup.
FOODS TO AVOID
Canned foods- corned beef, flaked fish, sardines, ketchup, baked beans, canned broth)
Mutton, offal, bacon, ham, sausage, pizza, fizzy drink, ready to drink fruit juices, biscuits, pastries,
butter, Refined carbohydrate foods ( millet porridge, tuo zaafi) , caffeine, alcohol,
Time Menu Quantity
Breakfast (11:00am) Oats /wheat porridge/Tombrown/brown 2 spl
rice porridge
Wheat bread 1 slice
Carnation/Nunu /peak milk low 5tbsp
cholesterol / Ideal milk green labeled
Snack (12:30pm) Avocado 1 medium size
Orange 1 medium size
Apple 1 medium size
Banana 2 fingers
Pawpaw 1 medium size
Pineapple 1 medium size
Watermelon 1 hand size ( wedge)
Grapes 5 pieces
Prunes 3 small size
Saloon mango 1 small size
Local mango 2 medium size
Coconut 1
Lunch (2pm) Brown rice mixed with perfume rice/ 2 stl
jollof/waakye/rice-wheat mix
Sweet potatoes 3 small bulbs
Yam 3 slices
Plantain 2 fingers (medium)
Beans 3 stew ladles
Fried sweet plantain 4 slices
Banku/ fante kenkey/ Ga kenkey/fufu 1 medium orange size
Salad ( see below for recipe) 1 large pack
Dinner ( 5:00pm) Breakfast option Same as breakfast option
Fruit Same as snack
Soups and stews Tomatoes sauce As much as possible
Palaver sauce
Kontomire abom
Okro soup
Agushi stew
Palm nut soup
Peanut soup
Light soup
Kontomire Light soup/ ebunubunu
Protein Smoked -Salmon /Tuna/mackerel 1 check book size
Freshly cut Salmon/mackereel 5 match box size (thickness)
Tilapia 1 medium size
Red fish 1 medium size
Lean beef 5 match box size ( thickness)
Chicken drumstick 1 large size
Chicken thigh 5 match box size (thickness)
Salad Lettuce 2 large ones
Cabbage ¼ small size
Carrots 1 small size
Cucumber ½ small size
Beetroot ½ small size
Green / red pepper 1 small size
Green beans 3 small size
Tomatoes 1 medium size
Yellow melon ¼ of a large size
Avocado 1 small size
Boiled macaroni 1 ½ handful size
Potatoes 1 small bulb
Recipe for vegetables light soup
Prepare light soup with any protein of your choice.
Add the following vegetables in chunks when the soup is simmering;
Cabbage, carrots, cucumber, bell pepper,cauliflower.
Allow to simmer for 10 minutes and serve.
Perfume rice and wheat mix
Perfume rice – 3 cups
Wheat - 2 cups
Recipe for Tombrown
Maize - 2 cups
Millet. -2 cups
Groundnut – 1 cup
Or
Brown rice – 2cups
Wheat. – 2 cups
Soya beans – 2 cups
Recipe for salad
Lettuce, cabbage, carrots, cucumber, bell pepper, garlic, onion, red pepper + steamed fish + potatoes
Lettuce, Cabbage, carrots, bell pepper, beetroot, cucumber, onion, yellow melon+ 2 egg albumen
Lettuce, cabbage, carrots, bell pepper, cucumber, tomatoes, onion, crushed nuts + grilled chicken
Salad dressing
Vinegar – 2tbsp
Lemon juice – 2tbsp
Mustard – 1 tbsp
Sample menu
Breakfast (11:0am)
Tombrown + milk + bread
Snack (12:30m)
Banana
Lunch (2pm)
Banku + ground pepper + Tilapia
Dinner (5:00pm)
Oats + milk + bread
