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Tuba's Canvas, Rahimyar Khan (2025)

22/04/2024

🌞 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! 🍽️

🌱

22/04/2024

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! 💪

19/04/2024

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! 💪

18/04/2024

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!

17/04/2024

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! 💪 🚀

22/11/2023

Favruit Nashta just because of portion control 💕

18/11/2023

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

17/11/2023

🌙 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

16/11/2023

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! 🤲✨

15/11/2023

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!

14/11/2023

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! 🎬🍴

09/11/2023

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! 🍽️✨

Tuba's Canvas

22/04/2024

22/04/2024

19/04/2024

18/04/2024

17/04/2024

22/11/2023

18/11/2023

17/11/2023

16/11/2023

15/11/2023

14/11/2023

09/11/2023

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