SWIPE Adult Food Plan
People who are already following SLP can modify their plans by selecting foods from this plan but after 2-3 months of following the personalized plan given by Dr. Shagufta Feroz. SLP Adult Food plan will help in maintaining good health, weight management and in various health disorders like diabetes, heart disease, allergies, asthma, joint disorders, cancer etc. People with serious health issues or underweight individuals have to eat frequent meals therefore they should take their proper lunch along with the recommended snacks during the day.
People who want to lose weight should restrict to PBF, BF, no or less lunch, Dinner, and then post-dinner snack, i.e. they have to follow fasting or roza pattern. Do remember without following SWIPE-8 Rules of Correct Eating, you will not get any positive holistic health results from this food plan. Select four or more than four days of food combinations but take them in a rotation i.e. only one food combination per day and follow their time precisely. Remember SLP is a lifestyle modification plan and by following an adult food plan you will get about 50% improvement in your issues Insha Allah. So get ready to make your personalized plan from the below-given food choices.
SWIPE Adult Eating Schedule
- SWIPE PRE-BREAKFAST (PBF)
- SWIPE SECOND PRE-BREAKFAST
- SWIPE BREAKFAST (BF)
- SWIPE MORNING SNACK
- SWIPE LUNCH (1-3 PM)
- SWIP EVENING SNACKS
- SWIPE DINNER
- SWIPE POST DINNER SNACK (PDS)
1. SWIPE Pre-Breakfast (PBF)
Take within first two to three minutes of first wake up, before leaving the bed and without rinsing mouth.
– 2-3 Dates.
– 2-3 Figs.
– 2-3 Prunes.
– 2-3 Dried Apricots.
– Honey Water or one table spoon of Honey.
– 8-10 Raisins.
– 8-10 Blue Berries
– 5-7 Almonds.
– 1-2 Walnuts.
– 5-7 Cashews.
– Organic Seeds (Char Maghaz).
– 8-10 Peanuts.
– 6-7 Pistachio.
– 8-10 Pine Nuts.
– Single Fruit.
After 10-15 minutes have 1-2 glasses of warm or plain water, After 15 minutes have breakfast or take second prebreakfast.
2. SWIPE Second Pre-Breakfast
– Yogurt with Cane Sugar (warm during winters).
– Raw Warm Milk with shakar.
– Mix Fruits.
– Lemonade / Shakes / Lasi (Only during summers).
– Mix Nuts
– Milk Coffee always with little white sugar
One and half hour later breakfast should be taken.
3. SWIPE Breakfast (BF)
Select one food combination per day and take it in a fulfilling quantity. Try to use raw butter or desi ghee for preparing
breakfast foods. Whole grain bread/Roti/whole grain pita with following options:
– Omelet/Fried Egg/Scrambled Egg
– Potato with skin (Cutlets, Bhujia, Boiled, Baked, mashed).
– Meat (Kababs, Keema, Meat Curry, Koftay, Roast, Fish,
prawns). Avoid broiler chicken and beef
– Cheese.
– Natural Jam.
– Leftover Salan.
– Hommus or Chickpeas Curry.
– Organic Cereal with raw milk and raw Sugar.
– French Toast.
– Stuffed Parathas.
– Organic Desserts.
– Pancakes
Green tea with raw sugar in small quantity.
4. SWIPE Morning Snacks
Three to Four hours after the breakfast but it is optional.
– Mix Fruits.
– Mix Nuts.
– Coffee with Sugar.
– Nimko.
– Desserts
5. SWIPE Lunch:Between 1-3pm
Avoid breads, chapatti, rice, pita, nan and raw salads.
– Noodles/Pasta.
– Chana Chat/Dahibarey.
– Beans/Chick Peas.
– Fruit Yogurt/Smoothies/Shakes/Cold Coffee.
– Fish/Kababs/Steaks.
– Compound Salads.
– Soups.
– French Fries/Baked/Mashed Potato.
– Corn.
– Mix Nuts and Seeds.
– Natural Energy Bar.
– Coffee with Desserts
6. SWIPE Evening Snacks
Three to four hours after lunch, but optional.
– Mix Fruits.
– Mix Nuts.
– Dessert.
– Coffee with Sugar.
– Nimko
7. SWIPE Dinner
Avoid boiled rice, nan, raw salads, broiler chicken and beef . Start with clear broth/yakhni or soups then have
– Roti with Curry and Raita
– Continental/Chinese/Sandwiches.
Green tea with raw sugar.
8. SWIPE Post Dinner Snack (PDS):
Only If the gap between meal and sleep is of 3-4 hours or more and go to sleep soon after taking this snack.
– Raw Warm Milk with little Raw Sugar
– Mix Fruits
– Mix Nuts
– Desserts
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