Sabah's Structured Fat-Loss Nutrition Plan
Two proper meals plus one structured snack, built around your work schedule, office limitations, late days and real eating pattern.
Protein 100–110 g · Carbohydrates 140–150 g · Fat 45–50 g. Weekend fat may reach 55 g.
Do not compensate
If a meal goes off-plan, resume your normal structure at the next meal. Do not starve, skip food or try to “make up” for it the following day.
Meal Plan
Calories and macros are approximate. Use the listed gram portions for consistency.
Rescue Options
Do not skip food just because work ran late. Use the simplest structured option available.
Chicken soup meal
400 ml clear chicken-vegetable soup · 100 g chicken · 60 g bread, approximately 2 slices.
Greek yogurt bowl
200 g low-fat Greek yogurt · 30 g granola · 9 g walnuts.
Pre-cooked protein plate
120 g pre-cooked chicken or chicken tikka · one planned carbohydrate portion · 200 g salad · 60 g yogurt raita.
- 2 boiled eggs + 1 pre-portioned Greek yogurt.
- Chicken sandwich.
- Optional 9–18 g walnuts.
- Keep perishable foods chilled in an office fridge or cooler bag with an ice pack.
- Do not use biscuits, pastries or chips as the emergency meal.
Guidelines
- All tea without sugar.
- Last caffeinated tea before 6:00 PM.
- No biscuit, pastry or dessert with tea.
- Milk tea uses no more than 80 ml low-fat milk.
- For the first 7 days, weigh chicken, rice, potato, bread, granola, yogurt, walnuts and oil.
- Vegetables can be estimated as approximately 200 g or two fists.
- After the first week, repeat the same containers and portions.
- Use grams for granola, nuts, rice and other solid foods. Spoon sizes vary by density.
- 1 tsp is approximately 5 ml for liquids such as oil.
- Send a photo of every meal, snack and milk drink.
- Send total water and total steps once at the end of the day.
- Weigh Tuesday, Thursday and Sunday morning, on the same scale, after washroom and before food or water.
- Report early if you feel dizzy or light-headed, unusually hungry, heavy, bloated or constipated, or if shoulder-to-arm numbness returns.
- If you have a fever or feel unwell, skip exercise and keep food warm and simple.