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Fatima Nutritiontherapyspecialist, Lahore (2025)

16/05/2025

Migraine Prevention Meal Plan (1200-1500 kcal/day)

Breakfast Oatmeal with chia seeds, banana slices, and walnuts (magnesium-rich, fiber) 350 kcal
Lunch Grilled Chicken Salad with spinach, avocado, olive oil, and lemon dressing 400 kcal
Dinner Baked Salmon with quinoa and steamed broccoli (omega-3s, magnesium) 400 kcal
Snack Almonds and a small portion of Greek yogurt with berries 150 kcal
Water 2.5-3 liters/day (hydration is crucial for migraine prevention) -

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15/05/2025

Arthritis Anti-Inflammatory Meal Plan (1200-1500 kcal/day)

Breakfast Oatmeal with chia seeds, flaxseeds, and berries (omega-3s, antioxidants) 350 kcal
Lunch Grilled Salmon with a side of quinoa, spinach, and avocado (rich in omega-3s) 400 kcal
Dinner Vegetable Stew with turmeric, ginger, and lentils + 1 small Roti (anti-inflammatory) 350 kcal
Snack Almonds and a small portion of Greek yogurt (lactose-free) with berries 150 kcal
Green Tea After dinner 50 kcal
Water 3 liters/day (hydration is key for joint health) -

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14/05/2025

Kidney Disease Meal Plan (Low-Protein & Low-Sodium Diet, 1200-1500 kcal/day)
Breakfast Oatmeal with almond milk and a few berries (low in sodium, fiber-rich) 300 kcal
Lunch Grilled Chicken Breast (small portion) with mixed greens, cucumber, and olive oil dressing 350 kcal
Dinner Vegetable Stir-Fry with tofu (low-protein tofu) and bell peppers, zucchini, and carrots 400 kcal
Snack Apple slices with a handful of unsalted almonds 150 kcal
Green Tea After dinner 50 kcal
Water 2.5-3 liters/day (important to maintain hydration) -

Key Nutrients for Kidney Disease:
Low-Protein Foods: To reduce the waste products the kidneys must filter out, focusing on high-quality proteins in small amounts.
Low-Sodium Foods: To help prevent fluid retention and control blood pressure.
Potassium Control: Depending on kidney function, potassium may need to be monitored.
Calcium & Phosphorus Balance: Kidney disease can affect calcium and phosphorus metabolism, so it's important to monitor intake.
Healthy Fats: Focus on healthy fats for energy and heart health.

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13/05/2025

Menopause-Friendly Meal Plan (1200-1500 kcal/day)
Key Nutrients for Menopause:
Calcium & Vitamin D: For bone health, as the risk of osteoporosis increases during menopause.
Phytoestrogens: Plant-based compounds that mimic estrogen in the body, potentially easing symptoms.
Healthy Fats: Important for managing weight and improving heart health.
Protein: To preserve muscle mass and keep metabolism steady.
Fiber: To promote digestive health and prevent constipation.
Water: To stay hydrated and manage hot flashes and skin dryness.

Menopause-Friendly Meal Plan (1200-1500 kcal/day)
Breakfast Oatmeal with chia seeds, flaxseeds, and almond milk (fiber & healthy fats) 350 kcal
Lunch Grilled Salmon with quinoa, spinach, and avocado salad (rich in omega-3s, fiber, and antioxidants) 400 kcal
Dinner Lentil and Vegetable Stew (rich in fiber, iron, and protein) + 1 small Roti 350 kcal
Snack Greek Yogurt (lactose-free) with berries and almonds (calcium, protein, and healthy fats) 150 kcal
Green Tea After dinner 50 kcal
Water 3 liters/day (hydration is key for hot flashes) -

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12/05/2025

Motherfeed (Lactation-Boosting Diet)
Key Nutrients for Lactation:
Protein: Essential for milk production and overall energy.
Healthy Fats: Important for the production of breast milk and overall health.
Iron: To prevent anemia, which can be common during breastfeeding.
Calcium: For the health of both the mother and baby’s bones.
Vitamin D: Important for milk production and the baby’s development.
Water: Hydration is key for maintaining a good milk supply.
Lactation-Boosting Meal Plan (1200-1500 kcal/day)
Breakfast Oatmeal with flaxseeds, chia seeds, and almond milk (fiber + omega-3) 350 kcal
Lunch Grilled Chicken Salad with spinach, kale, avocado, and olive oil dressing 400 kcal
Dinner Lentil Soup with carrots, tomatoes, and a side of 1 small Roti 350 kcal
Snack Greek Yogurt (lactose-free) with honey and a handful of almonds 150 kcal
Green Tea After dinner 50 kcal
Water 3 liters/day (important for milk production) -

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11/05/2025

Pregnancy Meal Plan (Trimester-Wise)
First Trimester (Weeks 1-12)
Breakfast Whole wheat toast + boiled egg + or-ange juice (rich in vitamin C)
Lunch Grilled chicken sal-ad with spinach, carrots, and olive oil dressing
Dinner Moong dal with rice + sautéed zuc-chini
Snack Greek yogurt (lac-tose-free) with a handful of almonds
Green Tea After dinner
Water 3 liters/day

Second Trimester (Weeks 13-26)
Breakfast Oatmeal with chia seeds, almond milk, and banana (high in fiber and healthy fats)
Lunch Grilled fish (salmon) + quinoa + steamed broc-coli
Dinner Chicken curry (with minimal oil) + 1 small roti + cucumber salad
Snack Apple slices with peanut butter (rich in healthy fats)
Green Tea After dinner
Water 3 liters/day

Third Trimester (Weeks 27-40)
Breakfast Scrambled eggs with spinach + whole wheat toast + avocado
Lunch Lentil soup with carrots and celery + 1 small whole wheat roti
Dinner Grilled chicken or lean beef + mashed sweet po-tatoes + sautéed spinach
Snack Pear slices with walnuts
Green Tea After dinner
Water 3 liters/day

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10/05/2025

Lactose Intolerance Diet Plan (1200 kcal)
Breakfast Chana Chaat (no potatoes, with cucumber, tomatoes, and lemon) 300 kcal
Lunch Grilled Chicken Tikka + 1 small Roti + Cucumber Salad 350 kcal
Dinner Lauki Chicken Curry (without yogurt) + 1 small Roti 400 kcal
Snack Papaya Cubes + 5 Almonds 150 kcal
Green Tea After dinner 50 kcal
Water 3 liters throughout the day -
Meal Breakdown:
Breakfast:
Chana Chaat is made with boiled chickpeas, cucumbers, tomatoes, and lemon juice. It is rich in fiber and easy to digest.
Lunch:
Grilled Chicken Tikka is made with skinless chicken, mild spices (avoid any dairy-based marinades), and served with a small whole wheat roti. It is a high-protein meal.
Dinner:
Lauki (bottle gourd) chicken curry, made with tender chicken pieces and lauki, cooked with spices and tomato puree. This dish is light, non-dairy, and nutrient-dense.
Snack:
Papaya is soothing for the digestive system and rich in vitamins, and almonds provide healthy fats and fiber.
Green Tea:
A light, herbal tea to aid digestion and reduce inflammation.

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09/05/2025

Ulcerative Colitis Meal Plan (1200 kcal/day)
Breakfast Oatmeal with almond milk + banana (300 kcal)
Lunch Chicken soup (strained) + 1 small white rice (350 kcal)
Dinner Baked chicken breast + boiled carrots (400 kcal)
Snack Papaya cubes + 5 almonds (150 kcal)
Green Tea After dinner
Water 3 liters/day
Key Considerations:
Avoid spicy, fried, or heavily seasoned foods to minimize irritation to the intestines.
Lactose-free dairy and well-cooked vegetables are included to reduce the risk of discomfort.
Lean proteins (chicken, fish, tofu) and simple carbohydrates (white rice, potatoes) are included to provide nourishment without irritation.
Hydration is emphasized with a daily intake of 3 liters of water and green tea after dinner to soothe the digestive system.

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08/05/2025

Constipation Management Meal Plan (1200 kcal/day)
Breakfast Oats with flaxseeds + banana + warm water with lemon (300 kcal)
Lunch Moong masoor daal + spinach + 1 small whole wheat roti (350 kcal)
Dinner Grilled fish + sautéed tori + 1 small roti (400 kcal)
Snack Papaya cubes + 5 almonds (150 kcal)
Green Tea After dinner
Water 3 liters/day
These meals are gentle on the digestive system while focusing on fiber-rich foods and adequate hy-dration to manage constipation.

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07/05/2025

IBS, FODMAP Diet, Weekly Plan with Calories (kcal)
Week 1(Elimination)
Breakfast Oats w/ LF milk + banana (250 kcal)
Lunch Chicken + spinach + rice (350 kcal)
Dinner Moong daal + lauki + roti (320 kcal)
Snack Strawberries + 5 almonds (100 kcal)
Total kcal ~1220 kcal

Week 2(Elimination)
Break-fast Boiled egg + papaya + rice cake (230 kcal)
Lunch Fish curry + tori + rice (340 kcal)
Dinner Chicken broth + carrots + roti (300 kcal)
Snack LF yogurt + cucumber (90 kcal)
Total kcal ~1160 kcal

Week 3(Fructose Test)
Break-fast Oats + ½ mango (260 kcal)
Lunch Chicken kebab + zucchini + rice (360 kcal)
Dinner Daal + spinach + roti (320 kcal)
Snack Rice cake + honey (90 kcal)
Total kcal ~1230 kcal

Week 4(Lactose Test)
Breakfast Milk (½ cup) + boiled egg (250 kcal)
Lunch Fish tik-ka + carrots + rice (350 kcal)
Dinner Masoor daal + lauki + roti (320 kcal)
Snack Yogurt + papaya (100 kcal)
Total kcal ~1220 kcal

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Fatima Nutritiontherapyspecialist

16/05/2025

15/05/2025

14/05/2025

13/05/2025

12/05/2025

11/05/2025

10/05/2025

09/05/2025

08/05/2025

07/05/2025

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