Tuba's Canvas

🌞 22 April 2024, Monday 🌞

Today, I whipped up a refreshing drink from my fruit stash and savored it! Later in the day, I got creative with chickpeas for some filling meals.

Breakfast:
🍳 2 eggs (1 portion protein)
🥖 2 portions of roti (carb)
🥄 0.5 teaspoon of oil (1/2 portion fat)

Snack:
☕ 200ml tea with milk (1 portion dairy)
Oops! Forgot to snap this one!

Lunch:
🥣 Channy ki dal k dahi bhaly
🥣 4 tablespoons of dahi (1 portion dairy)
🥦 Loads of veggies (portion free)

Drink:
🍏 2 small green apples
🥒 1 medium cucumber
🍋 1 lemon
🧂 Salt
❄️ Ice cubes

Dinner:
🍚 Boiled rice (2 portions carb)
🍢 Chaal chenna tiki (1 portion carb)
🥦 More veggies (portion free)
🥄 6 tablespoons of dahi (1 portion dairy)

Capture the goodness of your meals, every moment counts! 📸 Don't forget to share your culinary adventures in the comments below! 🍽️

🌱

Saturday was a bit upsetting with missed portions, but Sunday was all about portion control! 🍽️ Here's what my day looked like:

🥞 Breakfast:

2 eggs 🥚 (1 portion protein)
80g Roti 🥖 (2 portion carb)
1 tsp oil 🥄 (1 portion fat)
Onion + tomato 🍅 (Veggies portion free)

🥗 Lunch:

72g Roti 🍞 (2 portion carbs)
5 tbsp Sabit maser dal (1 portion protein)
Estimated 1 tsp oil 🥄 (1 portion fat)
Onion + cucumber 🥒 (Veggies portion free)
🍛 Dinner:

4 egg-sized Aalu 🥔 (2 portion carb)
1 egg + 1 tbsp besan (1 portion protein)
Bengan + kheera 🍆 (Veggies portion free)

🍱 Snacks:

🥤 Milkshake x2
🥛 400ml milk (2 portion dairy)
🍇 4 dates + 🍓 40g strawberries (2.5 portion fruit)

This was my Sunday on April 20, 2024.
Join me in embracing portion control for a healthier lifestyle! 💪

Assalamualaikum! 😊 It's Friday, April 19th, 2024!

Today, I meticulously managed my treat calories, staying within the limits of approximately 89/120. 🍽️ My meals were perfectly portioned, ensuring a balanced intake of nutrients:

Breakfast:

Roti 80g pera (2 portion carbs) 🍞
Kadu channe ki dal ka sallan (1 portion protein + veg portion free) 🥘
Fat (1 portion) 🥑
Lunch:

2 slice bread (2 portion Carbs) 🍞
2 boiled eggs (1 portion protein) 🥚
200ml milk (1 portion dairy) 🥛
2 khajoory (1 portion fruit) 🍈
2 teaspoons butter (1 portion fat + 34 calories treat) 🧈

Evening Snack:

200ml milk (1 portion dairy) 🥛
Strawberry 80g (1 portion fruit) 🍓
Dinner:

Chawal (2 portion carb) 🍚
Oil 1.5ts (1 portion fat + 20 calories treat) 🥄
Beef (1 portion protein) 🥩
Onion (veg portion free) 🧅
200ml milk tea (1 portion dairy) 🍵
1 teaspoon sugar (15 calories treat) 🍬
With portion control, I found satisfaction in maintaining a calorie deficit.

Care to share your portion-controlled journey or tips? Let's inspire each other! 💪

Asalamualikum! Today is Thursday, April 18, 2024.

🍳 Breakfast:

Roti (2 Portions Carb)
2 Eggs (1 Portion Protein)
Vegetables (portion free)
1 teaspoon Oil (1 portion fat)
🍲 Lunch:

Roti (2 Portions Carb)
Daal (1 Portion Protein)
1 teaspoon Oil (1 portion fat)
Kheera Vegetables (portion free)

🥛Evening Snack:

Milk (1 Portion Dairy)
Fruit (Khajoory & Strawberries - 1.5 portions)
🍽️ Dinner:

1 slice Bread (1 Portion Carb)
Tea (1 Portion Dairy)
1 teaspoon Butter (1 Portion Fat)
2 teaspoon Sugar (30 calories treat)
Fruit (40g Apple - 0.5 portions)
🥛🍳 One portion of dairy and protein is missing.

👉 Don't forget to include all essential nutrients in your meals for a balanced diet!

Revamping my weight loss journey with precision! 🌟
Amidst the twists and turns, I'm staying faithful to portion control. Today's meals:

🍳 Breakfast:

2 Slices of Bread (2 Portion Carbs)
2 Eggs (1 Portion Protein)
1 Cucumber (Vegetable portion free)

🍽 Lunch:

Roti (2 Portion Carbs)
Chicken (1 Portion Protein)
Onion (Vegetable portion free)
200ml Milk (1 Portion Dairy)

🍎 Dinner:

Fruits (3 Portions)
200ml Milk (1 Portion Dairy)
Lacking 1 portion each of dairy and protein. No frets, a nutritious bedtime nibble will suffice. Let's conquer this journey together! 💪 🚀

Favruit Nashta just because of portion control 💕

Aftari Day 3 17-Nov-2023

2 portions carb
1 portion protein
2 portion dairy
2 portion fruit
Vegetables
1 portion fta

Aj meri sehri k time aankhblg gy thi to main roza nahi rekh ski phr abhi nashta kr rhi

2 portion carb
1 portion dairy
1 portion Protein
1 portion fat
Vegetables

🌙 Assalamualaikum! Day 3 Sehri & Day 2 Aftari Recap 🍽️ | 17-Nov-2023

Sehri Day 3:

🍵 Dairy: 1 portion (Tea)
🥚 Protein: 1 portion (Eggs)
🥞 Carbs: 2 portions (Pratha)
🥦 Vegetables: Yes (In Pratha)
🍇 Fruit: 1 portion (Khajoor)
🥑 Fat: 1.5 portions
🍰 Cheat: 32 calories (Sugar in tea)
Aftari Day 2:

🌶️ Protein: 2 portions (Besan and Salan)
🍅 Fruit: 1 portion (Anar)
🍞 Carbs: 2 portions (Roti)
🍵 Dairy: 2 portions (Tea + Yogurt in Salan)
🥑 Fat: 1 portion
🍰 Cheat: 1 tsp sugar (32 calories) + 1 ketchup (16 calories) = 48 calories total

Healthy Eating Diary - Day 2 Sehri 🌙

Asalamualikum! Today is my Day 2 sehri on 16-Nov-2023. I'm sharing my combined post for day 1 aftari and day 2 sehri.

Day 1 Aftari:

🍗 Protein: 2 portions (chicken, besan)
🍚 Carbs: 3 portions (potato, rice)
🥛 Dairy: 2 portions (yogurt)
🍏 Missed capturing while enjoying pomegranate seeds
🥦 Vegetables
🍲 Fat: 0.5 portion for besan aalu or pyaz ki pakora roti
Didn't make separate biryani, had a portion from home-cooked biryani.

Day 2 Sehri:

🥚 Protein: 1 portion (eggs)
🥛 Dairy: 1.5 portions (yogurt + milk as tea without sugar)
🍚 Carbs: 2 portions (rice)
🍈 Fruit: 0.5 portion (figs with warm water)
🥦 Vegetables
🍲 Fat: Approximately 1 portion

Embracing a balanced diet during Ramadan! Share your favorite sehri or aftari meals in the comments! 🍽️🌙

Drop your go-to Ramadan recipes below and let's inspire each other! 🤲✨

Asalamualikum! Day 1 of my 2-meal plan - Nov 15, 2023 🌞

Today, I kicked off a new routine, leaving behind the complications of the last 22 days. Now, I'm keeping it simple with just two meals and no snacks. 😌

Sehri Highlights:

2 portions of carbs (homemade rotis)
1 portion of protein (egg or kabab)
Enjoyed veggie , neatly wrapped 🌯
1 portion of dairy
1 portion of fruit (figs with warm water)
1.5 portions Fat 🥑💧
Join me in embracing this simplified approach! 🍽️✨

👉 Share your meal planning tips below!

Diving into my Nov 14, 2023 breakfast tale! 🌅
Day 22
Today's lineup:

2 portions of carbs 🍞🍚
1 protein-packed star 🥚
A veggie ensemble 🥦
1 dairy diva 🧀
A pinch of fat for flavor 💧
Lights, camera, breakfast action! 🎬🍴

Keeping it simple – portion control lets me enjoy a fancy lunch without going overboard. It's like having a taste of luxury in every bite! 🍽️✨

Asalamualikum! Day 15, 07-Nov-2023 🌞

Here's a delicious and nutritious meal plan for today:

Breakfast 🍳

2 portions of carbs (pratha)
1 portion of healthy fat
0.5 portion of protein (pratha filling)
0.5 portion of dairy (yogurt)
Enjoy some veggies 🥦
Lunch 🍱

1 portion of carbs (rice)
1 portion of dairy (yogurt + tea)
1 portion of protein (kabab + egg)
1 portion of healthy fat
Don't forget your veggies 🥕
Dinner 🍽️

Same as lunch, another hearty meal 🍚
Snack 🍇

2 portions of fruit (grapefruit pulp)
Munch on some veggies for a healthy snack 🥒
Feel free to follow this plan for a balanced day of eating! 🌟 🥗🍊

Asalamualikum! Today, I successfully followed portion control on Day 14, November 6, 2023. 🍽️📆
My challenge for this week is to plan all three meals. Here's what I had today:

🌅 Breakfast:

2 portions of carbs (pratha)
0.5 portion of protein (filling)
1 portion of dairy (yogurt)
Vegetables
1 portion of fat
🍛 Lunch:

1 portion of carbs (rice)
1 portion of protein (kabab)
0.5 portion of dairy (yogurt)
Vegetables
1 portion of fat
🌆 Dinner:

1 portion of carbs
1 portion of protein
1 portion of dairy
Vegetables
1 portion of oil

Don't forget to add nuts next time! 🥜
Keep up the good work, and let's make healthy choices a habit. 💪😃

My 3-Day Meal Journey 🍽️
Day 11,12,13
Asalamualikum, for the past three days (Nov 3rd, 4th, and 5th), I've been working on my meal plan. Due to some network issues, I couldn't post about the first two days, but here's what happened: I managed portion control for two meals, but I ended up skipping the third. No worries, though! Next week, I'm determined to complete a week of well-balanced 3 meals with proper portions. 🥗💪 Join me in this journey towards healthier eating! 🌟😊

A Nutrient-Packed Day - November 2, 2023 🥗🍽️

Assalamualaikum friends! On Day 10 of my nutrition journey, I've focused on a balanced and delicious intake of essential nutrients. Here's how my day looked:

🌅 Breakfast:
1 Portion of Carbs (Rice)
A Dash of Protein (Chicken)
A lot of Veggies 🌈
1 Portion of Dairy (Tea without sugar)
0.25 Portion of Fat

🥪 Lunch:
2.5 Portions of Carbs (Roti Peda, Aalu)
0.25 Portion of Protein (Chicken)
Veggies 🥦
1 Portion of Dairy (Yogurt)
1 Portion ofFat

🌃 Dinner:
1 Portion of Protein (Fish)
1 Portion of Fat
Veggies 🥕

Balancing my nutrition is helping me feel amazing, and I'm loving this journey towards a healthier me! 💪✨

📢 Join me in making mindful food choices for a healthier lifestyle. Start your own nutritious journey today! 🥗🏃‍♂️

Asalamualikum! 🌟 It's my 9th day on my portion control journey, and I want to share how I did on November 1st, 2023. 📆

So, I ended up having 6 portions of carbs that day, oops! 😅 Normally, I stick to 4 portions, but we all have those days when we slip a little.

Here's a quick breakdown of what I ate:
🍞 Breakfast:
2 portions of carbs (roti),
0.5 portion of dairy,
some veggies, 0.5 portion fat.
🍚 Lunch:
1 portion of carbs (rice),
a small amount of veggies,
0.25 fat,
0.5 portion of dairy,
and very little protein.
🥔 Snack:
1 portion of carbs (potato),
1 portion of protein (chicken and gram flour),
0.5 portion of fat.
🌰 Snack:
1 tablespoon of nuts and
1 portion of fruit (3 dates)
🥖 Dinner:
2 portions of carbs (nan),
1 portion of protein (chicken),
1 portion of dairy (yogurt),
1 portion of fat.
Plus, during my cravings, I enjoyed 1 portion of fruit – 3 dates, not all at once, but one by one. 🍯🍇

Remember, we all have those days, and it's okay! It's all about balance. 😊

Now, let's keep the momentum going! How about we set a mini goal for the next few days? 🎯 Let's aim to stick to those 4 portions of carbs and keep making those healthy choices. You've got this! 💪😊🥗

Asalamualikum everyone!
Today is the 8th day of October 31, 2023. I was planning to treat myself a bit today, which led to me skipping lunch because I didn't feel like eating much. Here's what I had:

🌅 For breakfast, I had 2 servings of carbs, 1 serving of dairy, 1 serving of nuts, and 1 serving of fruit.

🥗 I skipped lunch, but I did have some corn as a snack.

🍽️ For dinner, I had 1 serving of carbs, 0.25 serving of protein, a portion of vegetables, and 0.5 servings of fats.

Sometimes, we all have days when our appetite is a little off. 😕 Remember to listen to your body and nourish it as needed. Stay mindful of your food choices and don't forget to stay hydrated. 💧

Take care of yourselves and remember to make healthy choices when you can! 🌟🥦🍎

Asalamualikum!
📢 Exciting Update! 🎉

I totally forgot to share this with you all in my last post. So, on October 30, 2023, I finally stepped on the scale to check my weight. I thought it's better to be fashionably late than never, right?

Drumroll, please... 🥁 My current weight is around 66.9kg, which is basically 67kg. 🙈

I've set my first little target, and it's to reach 60kg. 💪 I'm planning to achieve this by doing two simple things: portion control (PC) and adding some exercise and walks into my routine. 🍽️🏃‍♀️

Let's embark on this journey together and watch those numbers drop! 🚀💃 Stay tuned for more updates and tips along the way. 👀💕

🍽️ My Balanced Meals for Weight Loss Journey - 30-Oct-2023 🥗🍲🥘

Asalamualikum, everyone! I hope you're doing well. Today, on the 7th day of my journey, October 30, 2023, I realized the importance of portion control for weight loss. It's crucial to have balanced portions of different food groups in every meal for a healthier you. Here's an example of a day where my portions were not quite right.

Breakfast 🥞:

2 portions of carbs (roti)
Vegetables - As much as I wanted (salan)
0.5 portion of dairy
0.25 portion of fat
Protein was missing.
Lunch 🍛:

2 portions of carbs (2 bread slices)
1 portion of dairy (sugar-free tea)
Protein and vegetables were missing.
Dinner 🍽️:

2 portions of protein (chicken)
An excess of protein, and all other food groups were missing.
I don't eat nuts, even though you're allowed 1 tablespoon a day. This is an example of a meal with missing portions. In the future, I'll make sure to create balanced portions.

Join Me on This Journey 🌟

I believe in the power of balanced meals for a successful weight loss journey.

Remember, small changes lead to big results. 💯 Join me daily for meal inspiration and tips on managing portion sizes. Let's make this journey together! 💕

Feel free to share your meals and journey in the comments. Let's inspire each other! 🥗💬

Keep up the good work on your journey to a healthier you! 👏🏼🌟

Lazy Sunday Eats: Portion Control Style! 🌟

Ah, a day of pure indulgence in doing absolutely nothing, sometimes we all need it. But, even on a day like this, I made sure to stick to my portion control diet. Remember, whether it's a fun day or a workday, we can always manage our portions.

🍽️ My Portion Control Diary - 30-Oct-2023 🍞🍵🍚

Today marks the sixth day of my portion control journey, and guess what? I declared it a "Sunday Funday," a day for pure relaxation, laziness, and a lot of self-indulgence. 😴💤

Here's how I managed my meals on this leisurely day:

Breakfast 🍞🍵:
2 portions of carbs (bread slices)
1 portion of dairy (sugar-free tea)

Lunch 🍚:
2 portions of carbs (rice)
0.5 portion of protein (chickpeas)

Snack 🍏:
1 portion of fruit (apple)

Dinner 🍲:
2 portions of protein (gram flour)
1 portion of dairy (yogurt)
A handful of almonds (nuts)

Let's keep the portion control journey alive! Small changes lead to big results. 😃💪

Let's keep the portion control journey alive! Small changes lead to big results. 😃💪

Share your portion control stories, ideas, or simply chat about your Sunday escapades in the comments. Let's inspire each other in this culinary adventure. 🍽️💬

Keep marching on your path to a healthier you, and stay happy and nourished! 🙌🌈

🍽️ My Culinary Journey Update - 28-Oct-2023 🍲🍳🧀
Asalamualikum, everyone!

It's Day 5 of my journey to a healthier me. Today, I had a bit of a slow start in the morning – cooking wasn't on the top of my list. But then, I remembered those delicious kababs in my freezer, and things started to come together. Here's how my meals looked today:

Breakfast 🍳:

1 portion of protein (kabab and an egg)
0.5 portion of healthy fats
Lunch 🍲:

2 portions of carbs (rice)
0.5 portion of protein (chickpeas)
1 portion of healthy fats
1 portion of dairy (yogurt)
Dinner 🍝:

0.5 portion of carbs (macaroni)
0.5 portion of protein (chicken)
1 portion of healthy fats (cheese and oil)
Snack 🥛🍏:

1 portion of dairy (a glass of milk)
2 portions of fruits (apple)

Don't underestimate the power of planning your meals! It made a difference for me today. I encourage you to keep going, one step at a time, just like me. 😊

Remember, small changes add up to big results! 💯 Join me every day for meal ideas and tips on portion control as we journey together. Share your meal stories and ideas in the comments – let's inspire each other! 🥗💬

Keep up the amazing work on your path to a healthier, happier you! 👏🏼🌟

My Culinary Odyssey: Navigating October 27, 2023 – A Day of Delicious Surprises 🍽️🌦️

Asalamualikum everyone!

Today marks my culinary journey's progress, and it was nothing short of an adventure. On this 27th of October 2023, the ever-changing weather and a pesky cold gave my portion control a little nudge. But, I decided to go with the flow and enjoy the ride.

🌞 Breakfast: I kicked off the day with a well-balanced plate:

2 portions of carbs (roti) 🍞
A colorful combination of vegetables (salad) 🥗
A small 0.5 portion of protein (fish without oil) 🐟
🍲 Lunch: A spicy twist awaited me:

1 portion of protein (beef) 🥩
2 portions of carbs (rice) 🍚
A dash of dairy (1.5 portions) 🥛
🌃 Dinner: I couldn't resist a small slice of pizza, a delightful cheat meal:

Carbs and fats galore, along with some protein 🍕
The capricious weather certainly had its say on my culinary choices. It reminded me of the importance of flexibility in our dietary journeys.

Now, I'm curious about your experiences. How does the changing weather affect your food cravings? Share your stories and let's savor the ebb and flow of our culinary adventures. 🌽🍔🍓

Warm regards,
Tuba Munir

🍽️🌦️

My PC Journey: Navigating Day 3 – A Twist in the Tale 🚀

Asalamualikum everyone! 🌟

It's day three of my PC journey, and I've got an interesting update for you. Today, on the 26th of October 2023, things took an unexpected turn. I felt a bit under the weather due to the flu 🤒, which left me slightly upset 😔. However, I decided to roll with the punches and make the best of it.

As I stuck to my commitment to portion control, I couldn't finish all my food today. Here's a breakdown of what I had:

Breakfast:

2 portions of carbs (roti) 🍞
A combination of vegetables (salan + salad) 🥦🥗
1 portion of dairy (1 glass of milk) 🥛
Snack:

1 portion of fruit (3 dates) 🍌🍇🍈
Feeling the need for a little pick-me-up, I decided to enjoy a fruit chat 🍉, which accounted for 2 portions of fruit. 🍊🍓

Lunch (which I had a bit later than usual):

1 portion of carbs (rice) 🍚
0.5 portion dairy (yogurt
A mix of vegetables (salan + salad) 🥦🥗
In the evening,
I kept it simple with a light dinner, having just 1 portion of protein (kabab) 🍢 and treating myself to a mere 16 calories of chili garlic ketchup. 🌶️🍔

One interesting thing I've noticed on this journey is that different people respond differently to the flu. Some crave spicy, flavorful food, while others lose their appetite entirely. I'm curious about what's in store for me tomorrow, as I have the freedom to add a little twist to my stress-free diet. I can include whatever I like, but in a controlled manner. 🍽️😋

So, stay tuned for tomorrow's update, where I'll share my exciting new addition to the menu. In the meantime, let me know how you handle your appetite when you're not feeling your best. Your insights might inspire my next culinary experiment! 🙌🤔

📆🍏🍽️😊🚀

🍽️ Today's Nourishing Meals on My Weight Loss Journey - 25-Oct-2023 🥗🍲🥘

Begin the journey to a healthier you with me! 💪
Join me on this inspiring culinary adventure on 25-Oct-2023. Together, we'll explore a balanced approach to eating, making weight loss more achievable. 😊

Here's a glimpse of my meals today:

Breakfast 🥞:
1 portion of nuts (chia seeds + almonds)
1 portion of dairy (a glass of milk)
2 portions of fruits (apple and dates)

Lunch 🍲:
1 portion of protein (kabab)
Vegetables (salad and salan)
0.5 portion of healthy fats
1 portion of dairy (yogurt)

Dinner 🥘:
2.5 portions of carbs (rice+Chickpea flour-coated fish)
1 portion of protein (fish)
1.5 portions of healthy fats
Steamed vegetables (salad)

And don't forget the magic of chia seeds and almonds – they're a fantastic source of nourishment. Including them today sets the tone for a healthier tomorrow! 🌰

Remember, gradual changes lead to lasting results. 💯 Join me daily for meal inspiration and portion control tips as we continue this journey together! 💕

Share your meal ideas and experiences in the comments – let's motivate each other! 🥗💬

Keep up the fantastic work on your road to a healthier, happier you! 👏🏼🌟