Sample Diet Plans

You’d probably be skeptical – most people, don’t think you can create radical health transformation in a few days, but we do. And that’s because we see it every day and have seen it for the past  years with over 100 of our clients
And that’s exactly why we recommend healthy eating – we wanted to teach you how easy, fast and delicious it can be to lose weight and create good health. Just follow below proven program, and in 03 months not only can you lose fat, but you may also turn the tide on chronic health problems including type 2 diabetes, asthma, joint pain, digestive problems, autoimmune disease, headaches, brain fog, allergies, acne, eczema and many more

How is that possible?

Because what makes you sick can make you fat, and what makes you fat can make you sick. It’s all connected. You know when your computer freezes up? What do you do? You reboot. Right.  By following our instructions and lifestyle practices, you can reset your metabolism to natural settings. Insha Allah You can lose weight without going hungry, and possibly even clear up a whole list of health symptoms. And all it takes is 3 months

Let’s get started!

Step One: Take Measure of Yourself

Take the following measurements the day before you start and when you finish the program and record it in a notebook Your weight. Weigh yourself first thing in the morning without clothes and after going to the bathroom. Your waist size. Using a measuring tape,

find the widest point around your belly button, not where your belt is.
Your thigh


Step Two: Out With the Bad

First thing is to get rid of all the junky food lurking in your cabinets and fridge. Anything containing the following toxic ingredients should be tossed or set aside because you wont be eating anything processed over the next 3 months days. Toss everything or keep out of sight:

  1. Anything that is not real food (e.g. anything made in a factory that comes in a can, box or package) unless it is a canned whole food such as sardines or falivaru mas with only a few real ingredients such as water or salt
  2. Any food or drink that contains added sugar (including honey, molasses, agave, maple syrup, organic cane juice or artificial sweeteners), especially any sugar-sweetened beverages or fruit juices
  3. Anything that contains hydrogenated oils and refined vegetable oils (like corn or soybean oil)
  4. Any foods with artificial sweeteners, preservatives, additives, coloring, or dyes – basically anything that has a label or is processed in any way
  5. Anything sugar or flour based (cookies, cakes, candies, etc.)

Step Three: In With The Good

For wonderful days you are going to flood your body with the nutrients it depends on to feel and look its best!


In today’s world many of us confused in how we should approach our eating, which to stick to and what foods are good and bad for you. Healthy eating includes eating a wide variety of foods including vegetables, whole grains, fruits, non fat dairy products, beans and lean meats, poultry and fish. So a healthy diet includes foods rich in vitamins, minerals and fiber over those that are processed. A healthy diet is a way of eating that reduces risk for complications such as disease and stroke.

Dietary Guidelines
AIM for Fitness

  • Aim for healthy weight
  • Be physically active each day (30 or 60 minutes of moderate physical activity at least 5 days a week)
  • Avoid feasting

Build a Healthy Base

  • Prepare food by boiling, steaming, baking, pressure cooking etc.
  • Avoid frying.
  • Choose a variety of grains daily, especially whole grains.
  • Choose a variety of fruits and vegetables daily.
  • Keep food safe to eat.
  • Vegetables salads, germinated pulses should be included.

Choose Sensibly

  • Choose a diet that is low in saturated fat and Cholesterol and moderate in total fat.
  • Choose and prepare foods with less salt.
  • Intake of high fiber foods will help to lower both blood cholesterol and blood sugar.


Best Diet Plan can use by anyone with exercise and especially good for Diabetic Patients


Food Items



Tea/ Skimmed milk/ Green Tea/ Lemon Tea

1 cup


Brown bread vegetable sandwich/ Atta Roshi with vegetable curry or egg curry without yolk

2 slice/ 2 nos


Butter milk/ Lime juice/ vegetable soup/ oats porridge

1 cup


  • 1 cup White rice with dhal curry or fish/chicken curry or soya bean curry.
  • Vegetable salads (cucumber, tomato, onion, cabbage, capsicum, lettuce etc)


1 cup/1 potion/1 small plate


Tea/ Coffee with skimmed milk or low fat milk 50 ml with oats biscuits/ calories biscuit/ Brown bread egg sandwich(without yolk)

1 cup/ 2 slice


Vegetable soup/ Oats porridge

1 cup


  • Plain corn flakes with low fat milk/ Atta Roshi with vegetable curry
  • Vegetable salads

1 cup/ 1 plate


Skimmed milk (without sugar & cream)/ 0% fat Yogurt/ 1 fruit (Avoid banana)

1 cup/ 1 no

Note: Remember that drink 6 to 8 glasses of water daily is very important in any diet plan.

Diet Plan 2 with exercise.


Scrambled eggs (1 whole egg, 2 egg whites) and 100-200g of cooked oatmeal

Late morning snack

Whole wheat sandwich with fish(chunks in brine)


Grilled 100g chicken breast with a small/medium sweet potatoes

Mid-Day snack

100g fat free yogurt with fruit

Supper (early evening)

White fish with ½ cup cooked brown rice and a green salad

Night time snack

Handful of Almonds

Note: Remember that drink 6 to 8 glasses of water daily is very important in any diet plan.



Diet Plan 3 with exercise.

  • 1 cup bran cereal
  • 1 cup skim milk
  • 1 banana


  • Tuna sandwich with whole grain bread and low fat mayonnaise
  • 2 cup raw vegetables (carrot, red pepper, celery)
  • 1 small apple

Afternoon Snack

  • Nectarine/ Plum
  • Mineral water with lemon


  • 3 oz grilled chicken breast
  • A ¾ cup steam green beans
  • Salad with 1 cup lettuce, A ½ cup cherry tomatoes, A ½ cup grated carrots
  • 2 teaspoons olive oil and balsamic vinegar
  • 1 fresh peach

Evening Snack

  • 1 small pear

Note: Remember that drink 6 to 8 glasses of water daily is very important in any diet plan.
















































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