We know how difficult it is to take out time from the hectic schedule to hit the gym and get personal training.
If you can’t go for a workout, don’t worry, Daraz is bringing the workout to you.
The renowned fitness influencer and personal trainer at 42 Days Challenge Club, Nusrat Hidayatullah is coming live on Daraz app with the exclusive 27 Days Challenge program providing free fitness training to Daraz family.
Nusrat will come live every Monday, Wednesday, and Friday from 14th March till 15th April. You can join her on Daraz App and get in shape in just 27 days. For each week, Nusrat provides an exclusive diet plan for men and women separately.
Watch 27 Day Challenge with Nusrat live on Daraz app and don’t forget to set up the reminder to get notified for the next episode.
Each week Nusrat shares an exclusive diet plan for men and women separately to get a lean and fit body.
Check out the complete weekly diet plan below:
Week 1 Diet Plan
MEAL PLAN FOR MEN
Breakfast: 2 whole eggs + 3/4 egg whites cooked in 1-2 teaspoon olive oil. Add 2 fruits or 2 whole grain bread slices to complete this meal
Lunch: 100-150g meat of any kind cooked in 1-3 teaspoon olive oil. Add 1 whole grain roti to complete this meal.
Dinner: 100-150g meat of any fine or low fat cottage cheese cooked in 1-3 teaspoon olive oil. Add 2-3 cups veg to complete this meal
Additional Guidelines:
- Consume 3-3.5 liters of water daily.
- No snacking between the meals.
- You may consume black or green tea and coffee between or alongside your meals.
MEAL PLAN FOR WOMEN
Breakfast: 1 whole egg + 3/4 egg whites cooked in 1-2 teaspoon olive oil. Add 1-2 fruits or 1-2 whole grain bread slices to complete this meal.
Lunch: 100-120g meat of any kind cooked in 2 teaspoon olive oil. Add 2 cups vegetables and 1/2 whole grain roti to complete this meal.
Dinner: 100-120g meat of any kind or low fat cottage cheese cooked in 1-2 teaspoon olive oil. Add 2-3 cups of vegetables to complete this meal.
Additional Guidelines:
- Consume 2.5-3 liters of water daily.
- No snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
Week 2 Diet Plan
MEAL PLAN FOR MEN
Breakfast: 1/3 cup whole grain oats cooked in water until soft. Then stir in 30 ml low fat milk and 1 scoop whey protein powder. If you don’t have whey protein, use 5-6 boiled egg whites alongside your oat bowl to complete your protein requirement. Top your oat bowl with 14 almonds or 1 tablespoon peanut butter.
* you can stir in cinnamon powder, stevia powder or unsweetened cocoa powder to your oat bowl if you like!
Lunch: 120-150g meat of any kind cooked in 2 teaspoon olive oil. Add 2 cups vegetables and 1 cup boiled brown rice to complete this meal.
Dinner: 120-150g meat of any kind or low fat cottage cheese cooked in 1-2 teaspoon olive oil. Add 2-3 cups of vegetables to complete this meal.
Additional Guidelines:
- Consume 3.5-4 liters of water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
MEAL PLAN FOR WOMEN
Breakfast: 1/3 cup whole grain oats cooked in water until soft. Then stir in 30 ml low fat milk and 1 scoop whey protein powder. If you don’t have whey protein, use 3-5 boiled egg whites alongside your oat bowl to complete your protein requirement. Top your oat bowl with 7-10 almonds or 1 tablespoon peanut butter.
* you can stir in cinnamon powder, stevia powder or unsweetened cocoa powder to your oat bowl if you like!
Lunch: 100-120g meat of any kind cooked in 2 teaspoon olive oil. Add 2 cups of vegetables and 1/2 – 3/4 cup boiled brown rice to complete this meal.
Dinner: 100-120g meat of any kind or low fat cottage cheese cooked in 1-2 teaspoon olive oil. Add 2-3 cups of vegetables to complete this meal.
Additional Guidelines:
- Consume 2.5-3 liters of water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
Week 3 Diet Plan
MEAL PLAN FOR MEN
Breakfast: 1/3 cup whole grain oats cooked in water until soft. Then stir in 30 ml low fat milk and 1 scoop whey protein powder. If you don’t have whey protein, use 5-6 boiled egg whites alongside your oat bowl to complete your protein requirement. Top your oat bowl with 14 almonds or 1 tablespoon peanut butter.
* you can stir in cinnamon powder, stevia powder or unsweetened cocoa powder to your oat bowl if you like!
Lunch: 120-150g meat of any kind cooked in 2 teaspoon olive oil. Add 2 cups vegetables and 1 cup boiled brown rice to complete this meal.
Dinner: 120-150g meat of any kind or low fat cottage cheese cooked in 1-2 tea spoon olive oil. Add 2-3 cups veg to complete this meal.
Additional Guidelines:
- Consume 3.5-4 L water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
MEAL PLAN FOR WOMEN
Breakfast: 1/3 cup whole grain oats cooked in water until soft. Then stir in 30 ml low fat milk and 1 scoop whey protein powder. If you don’t have whey protein, use 3-5 boiled egg whites alongside your oat bowl to complete your protein requirement. Top your oat bowl with 7-10 almonds or 1 tablespoon peanut butter.
* you can stir in cinnamon powder, stevia powder or unsweetened cocoa powder to your oat bowl if you like!
Lunch: 100-120g meat of any kind cooked in 2 teaspoon olive oil. Add 2 cups vegetables and 1/2 – 3/4 cup boiled brown rice to complete this meal.
Dinner: 100-120g meat of any kind or low fat cottage cheese cooked in 1-2 teaspoon olive oil. Add 2-3 cups of veg to complete this meal.
Additional Guidelines:
- Consume 3.5-4 L water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
Week 4 Diet Plan (Ramadan Special)
RAMZAN MEAL PLAN FOR MEN
Sehri: 2 whole eggs + 3/4 egg whites cooked in 1-2 tea spoon olive oil. Add 1 whole grain roti or 2 whole grain bread slices to complete this meal.
Iftari: 100-150g meat of any kind or low fat Greek yogurt. Use in 1-3 tea spoon olive oil. Add 1 whole grain roti or 300g mixed fruit or 8 dates to complete this meal.
Dinner: 100-150g meat of any find or low fat cottage cheese cooked in 1-3 tea spoon olive oil. Add 2-3 cups of vegetables to complete this meal.
Additional Guidelines:
- Consume 3.5-4 L water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
RAMZAN MEAL PLAN FOR WOMEN
Sehri: 1-2 whole egg + 3/4 egg whites cooked in 1-2 tea spoon olive oil. Add 1 whole grain roti or 2 whole grain bread slices to complete this meal.
Iftari: 100-120g meat of any kind or low fat Greek yogurt. Use in 1-2 tea spoon olive oil. Add 1 whole grain roti or 250g mixed fruit or 6 dates to complete this meal.
Dinner: 100-120g meat of any find or low fat cottage cheese cooked in 1-2 tea spoon olive oil. Add 2-3 cups of vegetables to complete this meal.
Additional Guidelines:
- Consume 3.5-4 L water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
Week 5 Diet Plan (Ramadan Special)
RAMZAN MEAL PLAN FOR MEN
Sehri: 2 whole eggs + 3/4 egg whites cooked in 1-2 teaspoon olive oil OR 120g homemade greek yogurt. You can replace olive oil with 14 almonds or 30 pistachios. Add 2 whole grain bread slices or 8-10 dates to complete this meal.
Iftari: 100-150g meat of any kind or home made low fat cottage cheese. Use in 1-3 tea spoon olive oil. Add 300g mixed fruit or 1 cup boiled brown rice to complete this meal.
Dinner: 100-150g meat of any fine or low fat cottage cheese cooked in 1-3 teaspoon olive oil. Add 2-3 cups of vegetables to complete this meal. You may also add a handful of strawberries here!
Additional Guidelines:
- Consume 3.5-4 L water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
RAMZAN MEAL PLAN FOR WOMEN
Sehri: 2 whole eggs + 3/4 egg whites cooked in 1-2 teaspoon olive oil OR 120g homemade greek yogurt. You can replace olive oil with 14 almonds or 30 pistachios. Add 2 whole grain bread slices or 8-10 dates to complete this meal.
Iftari: 120g meat of any kind or home made low fat cottage cheese. Use 2 teaspoon olive oil. Add 250g mixed fruit or 3/4 cup boiled brown rice to complete this meal.
Dinner: 100-120g meat of any find or low fat cottage cheese cooked in 1-2 tea spoon olive oil. Add 2-3 cups of vegetables to complete this meal.
Additional Guidelines:
- Consume 3.5-4 L water daily.
- There is no snacking between meals.
- You may consume black or green tea and coffee between or alongside your meals.
Week 6 Diet Plan (Ramadan Special)
RAMZAN MEAL PLAN FOR MEN
Sehri: 2 whole eggs + 3/4 egg whites cooked in 1 teaspoon olive oil or 120g homemade Greek yogurt. You can replace olive oil with 14 almonds or 30 pistachios. Add 1 home made, whole grain paratha using 2 tea spoons desi Ghee or olive oil or 2 fruits.
Iftari: Use 1 cup boiled chickpeas tossed in fresh chopped vegetables, herbs, lemon juice and spices for iftar. Add in 100g chopped cottage cheese or have 2 chicken kebabs alongside. Use 2-3 teaspoons of olive oil.
Dinner: 100-150g meat of any fine or low fat cottage cheese cooked in 1-3 teaspoon olive oil. Add 2-3 cups of veg to complete this meal. You may also add a handful of strawberries here!
Additional Guidelines:
- Consume 3-3.5 L water daily
- There is no snacking between meals
- You may consume black or green tea and coffee between or alongside your meals
RAMZAN MEAL PLAN FOR WOMEN
Sehri: 2 whole eggs + 3/4 egg whites cooked in 1 teaspoon olive oil OR 120g homemade Greek yogurt. You can replace olive oil with 14 almonds or 30 pistachios. Add 1 home made, whole grain paratha using 2 tea spoons desi Ghee or olive oil or 2 fruits.
Iftari: Use 1/2 cup boiled chickpeas tossed in fresh chopped vegetables, herbs, lemon juice and spices for iftar. Add in 60-80g chopped cottage cheese or have 1-2 chicken kebabs alongside. Use 1-2 teaspoons of olive oil.
Dinner: 100-120g meat of any fine or low fat cottage cheese cooked in 1-2 teaspoon olive oil. Add 2-3 cups of veg to complete this meal. You may also add a handful of strawberries here!
Additional Guidelines:
- Consume 2.5-3.5 L water daily
- There is no snacking between meals
- You may consume black or green tea and coffee between or alongside your meals
Week 7 Diet Plan (Ramadan Special)
RAMZAN MEAL PLAN FOR MEN
Sehri: 1/2 cup whole grain oats cooked in water until soft. Then stir in 30 ml low fat milk and 1 scoop whey protein powder add 21 almonds or 2 table spoon peanut butter. In place of protein powder you can have 2 whole eggs + 4 egg whites along side this meal
* you can stir in cinnamon powder, stevia powder or unsweetened cocoa powder to your oat bowl if you like”
Iftari: 165g meat of any kind cooked in 3 tea spoon olive oil. Add 2 cups vegetables and 1 cup boiled brown rice to complete this meal.
Dinner: 165g meat of any kind or low fat cottage cheese cooked in 2 tea spoon olive oil. Add 2-3 cups vegetables to complete this meal.
Additional Guidelines:
- Consume 4 L water daily
- There is no snacking between meals
- You may consume black or green tea and coffee between or alongside your meals
RAMZAN MEAL PLAN FOR WOMEN
Sehri: 1/3 cup whole grain oats cooked in water until soft. Then stir in 30 ml low fat milk and 1 scoop whey protein powder add 14 almonds or / table spoon peanut butter. In place of protein powder you can have 1 whole egg + 3-4 egg whites along side this meal.
* you can stir in cinnamon powder, stevia powder or unsweetened cocoa powder to your oat bowl if you like”
Iftari: 120-140g meat of any kind cooked in 2 tea spoon olive oil. Add 2 cups vegetables and 3/4 cup boiled brown rice to complete this meal.
Dinner: 120-140g meat of any kind or low fat cottage cheese cooked in 2 tea spoon olive oil. Add 2-3 cups veg to complete this meal.
Additional Guidelines:
- Consume 3 L water daily
- There is no snacking between meals
- You may consume black or green tea and coffee between or alongside your meals
Stay tune to Daraz Blog for upcoming weekly plan!
