Ajmal Qawam Nutrition Clinic

Balanced Meal Plan for Diabetes & Blood Pressure — Weight & Fat Loss
🔥 1,500–1,600 kcal/day 💪 95–125 g protein 🍞 ≈ 150 g carbs
💡 Carbs are spread evenly across your meals to keep your blood sugar stable, and the food is low in salt for your blood pressure
🔥 Calories0 / 1,600
💪 Protein0 / 125 g

Patient Card

NameGeorge
Age56 years
Weight99.3 kg
Height163 cm
BMI37.4
Target Weight (Phase 1)89 kg

Hello George 👋

We're so happy you started this journey with us! We prepared a balanced plan based on the food you love, to help you lose weight and keep your blood sugar and blood pressure under control. Choose one option for each meal and watch the counter at the top. With commitment and walking, you'll notice a clear difference in your weight, your sugar readings and your energy. 💙🧡

Swaps Table — replace any item with a swap of similar calories

Item in the planSwaps
🍞 Brown (whole-wheat) bread1 loaf ✋ · 60 g · ≈ 33 g carbs
  • 2 slices whole-wheat toast
  • Barley bread 1 loaf
  • Brown rice 6 tbsp
  • Oats 5 tbsp
🍗 Chicken (in stew)120 g ✋ · ≈ 35 g protein
  • Lean meat 110 g ✋
  • Fish 150 g ✋
  • Tuna in water 1 can
  • Shrimp 150 g
🥘 Vegetable masala1 cup · ≈ 120 kcal
  • Vegetable stew 1 cup
  • Sautéed vegetables with a little oil
  • Vegetable shakshuka without eggs
🥚 1 egg≈ 6 g protein
  • 2 egg whites
  • Low-salt white cheese 30 g
  • Cottage cheese ¼ cup
  • Low-fat labneh 3 tbsp
🥛 Low-fat laban½ cup · ≈ 50 kcal
  • Low-fat yogurt ½ cup
  • Greek yogurt ⅓ cup
  • Yogurt with cucumber ½ cup
🥜 Nuts20 almonds · ≈ 140 kcal
  • 14 cashews
  • 30 unsalted pistachios
  • 7 walnut halves
  • 2 tbsp pumpkin seeds

Your Balanced Diet Rules

🩸 Blood Sugar

  • Don't eat more bread than listed, avoid sugar, juices and sweets, and never skip a meal.

🧂 Salt & Blood Pressure

  • Use less salt in stews, and avoid pickles, stock cubes (Maggi), canned food and salty cheese.

🚶 Walking

  • Keep walking 30–60 minutes, ideally after lunch or dinner to help lower your blood sugar.

🍲 Stews

  • Cook with a little oil instead of ghee, add plenty of vegetables, and remove chicken skin and meat fat.
🌿 Herbs and spices are not restricted in your plan. Use them freely — they add flavor without calories and help you use less salt: cumin, turmeric, black pepper, garlic, ginger, coriander, cardamom, cinnamon and lemon.
⚠️ Except stock cubes (Maggi) and ready-made seasonings with a lot of salt, oil or sugar.

Your Weekly Tracker

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Daily Water Tracker — 3 L (9 bottles × 330 ml)

0 of 9 bottles (0 L)