PK b\_rels/PK b\ docProps/PK b\ppt/PK b\ ppt/_rels/PK b\ ppt/charts/PK b\ppt/charts/_rels/PK b\ppt/embeddings/PK b\ ppt/media/PK b\ppt/slideLayouts/PK b\ppt/slideLayouts/_rels/PK b\ppt/slideMasters/PK b\ppt/slideMasters/_rels/PK b\ ppt/slides/PK b\ppt/slides/_rels/PK b\ ppt/theme/PK b\ppt/notesMasters/PK b\ppt/notesMasters/_rels/PK b\ppt/notesSlides/PK b\ppt/notesSlides/_rels/PK b\Im:g++[Content_Types].xml PK b\]] _rels/.rels PK b\!قoodocProps/app.xml 0 0 Microsoft Office PowerPoint On-screen Show (16:9) 0 11 11 0 0 false Fonts Used 2 Theme 1 Slide Titles 11 Arial Calibri Office Theme Slide 1Slide 2Slide 3Slide 4Slide 5Slide 6Slide 7Slide 8Slide 9Slide 10Slide 11 PptxGenJS false false false 16.0000 PK b\docProps/core.xml The 120-Day Miracle — 7-Day Meal Plan PptxGenJS Presentation Mohammad Iftakhar Ahmad Mohammad Iftakhar Ahmad 1 2026-04-06T12:23:47Z 2026-04-06T12:23:47Z PK b\]' ppt/_rels/presentation.xml.rels PK b\Oݨ ppt/theme/theme1.xmlPK b\. ppt/presentation.xml PK b\Xppt/presProps.xml PK b\ppt/tableStyles.xml PK b\D >00ppt/viewProps.xml PK b\H7t!ppt/slideLayouts/slideLayout1.xml PK b\ђ77,ppt/slideLayouts/_rels/slideLayout1.xml.rels PK b\4@CCppt/slides/slide1.xml FREE DOWNLOADTHE 120-DAY MIRACLE7-Day Meal PlanWhat to eat every day — breakfast, lunch, dinner and snacks.Designed for natural blood sugar and blood pressure control.✓No white riceDaily Rule✓No sugarDaily Rule✓No fried foodDaily Rule✓14-hr fastingDaily RuleBy Mohammad Iftakhar AhmadAuthor — The 120-Day Miracle | shifa120.comGet the complete programme at shifa120.com | Book on Amazon: The 120-Day MiraclePK b\3 ppt/slides/_rels/slide1.xml.rels PK b\.ppt/notesSlides/notesSlide1.xml 1PK b\:A*ppt/notesSlides/_rels/notesSlide1.xml.rels PK b\fWvavappt/slides/slide2.xml How to Use This Meal Planshifa120.comBefore You Start — Read ThisThis 7-day meal plan is designed around the 120-Day Miracle programme's eating rules. Follow these guidelines every day alongside the meal plan. ⏰Eating WindowEat only between 10 AM and 8 PM.Fast for 14 hours outside this window. 💧WaterMinimum 8 glasses per day.Drink between meals, not during. 🚶WalkingWalk 10 minutes after every meal.This is non-negotiable. ❌Avoid AlwaysWhite rice, white bread, sugar,fizzy drinks, fried food. ✅Eat FreelyAll vegetables, eggs, chicken,fish, lentils, olive oil. 📏PortionsFill half your plate with vegetables.Protein = palm size. Carbs = fist size.shifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\2- ppt/slides/_rels/slide2.xml.rels PK b\ppt/notesSlides/notesSlide2.xml 2PK b\xշ*ppt/notesSlides/_rels/notesSlide2.xml.rels PK b\q eccppt/slides/slide3.xml 1DAYDetox Start💡 TIPDay 1 is about starting clean. Do not worry about perfection — just avoid the 5 forbidden foods and stay in your eating window.⏰ Eating Window10:00 AM → 8:00 PM14 hours fastingshifa120.comDay 1 — Detox Start — Full Meal PlanEating Window: 10 AM – 8 PM🌅 Breakfast10:00 AM2 boiled eggs • 1 slice wholegrain toast • Sliced cucumber and tomato • Unsweetened green tea or black coffee🍎 Morning Snack12:00 PMHandful of almonds (10-12) • 1 glass of water with lemon🍽️ Lunch1:30 PMGrilled chicken breast (150g) • Brown rice (half cup cooked) • Large green salad with olive oil + lemon • 2 glasses of water🥜 Afternoon Snack4:00 PM1 apple or pear • Plain full-fat yoghurt (small cup)🌙 Dinner7:00 PMGrilled fish or chicken soup • Steamed broccoli and carrots • 1 tablespoon apple cider vinegar in water before eatingshifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\W/ ppt/slides/_rels/slide3.xml.rels PK b\K |Őppt/notesSlides/notesSlide3.xml 3PK b\9 Y*ppt/notesSlides/_rels/notesSlide3.xml.rels PK b\D;hccppt/slides/slide4.xml 2DAYBuild the Rhythm💡 TIPAdd fenugreek water today — soak 1 tsp of fenugreek seeds overnight, drink the water in the morning. Do this every day from now.⏰ Eating Window10:00 AM → 8:00 PM14 hours fastingshifa120.comDay 2 — Build the Rhythm — Full Meal PlanEating Window: 10 AM – 8 PM🌅 Breakfast10:00 AMOats with cinnamon (no sugar) • Half cup berries or 2 dates • Unsweetened tea or coffee🍎 Morning Snack12:00 PM1 boiled egg • 5-6 walnut halves🍽️ Lunch1:30 PMLentil soup (1 large bowl) • 1 slice wholegrain bread • Tomato and cucumber salad • 2 glasses of water🥜 Afternoon Snack4:00 PMFenugreek water (from overnight soak) • Small handful of pumpkin seeds🌙 Dinner7:00 PMGrilled salmon or tuna (150g) • Roasted zucchini and bell peppers • 1 tsp black seed with honeyshifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\` ppt/slides/_rels/slide4.xml.rels PK b\vsppt/notesSlides/notesSlide4.xml 4PK b\J *ppt/notesSlides/_rels/notesSlide4.xml.rels PK b\E&lccppt/slides/slide5.xml 3DAYClean Eating Deep Dive💡 TIPNo white rice or bread today at all. This is your first full day of clean carbohydrates only. Your blood sugar reading tomorrow morning will show the difference.⏰ Eating Window10:00 AM → 8:00 PM14 hours fastingshifa120.comDay 3 — Clean Eating Deep Dive — Full Meal PlanEating Window: 10 AM – 8 PM🌅 Breakfast10:00 AM3-egg omelette with spinach and tomato • No bread today • Black coffee or herbal tea🍎 Morning Snack12:00 PM1 small cup plain yoghurt • Pinch of cinnamon on top🍽️ Lunch1:30 PMChicken and vegetable stir fry (olive oil only) • Half cup brown rice or quinoa • Green salad • 2 glasses of water🥜 Afternoon Snack4:00 PM2 dates maximum • 1 glass water🌙 Dinner7:00 PMGrilled chicken or lamb (150g) • Chickpea and spinach curry (no cream) • 1 tbsp apple cider vinegar in water before dinnershifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\5 ppt/slides/_rels/slide5.xml.rels PK b\W8ppt/notesSlides/notesSlide5.xml 5PK b\Qe*ppt/notesSlides/_rels/notesSlide5.xml.rels PK b\׾ccppt/slides/slide6.xml 4DAYHealing Foods Day💡 TIPToday focus on the 5 healing foods — fenugreek, cinnamon, black seed, bitter melon, and apple cider vinegar. Use as many as you can.⏰ Eating Window10:00 AM → 8:00 PM14 hours fastingshifa120.comDay 4 — Healing Foods Day — Full Meal PlanEating Window: 10 AM – 8 PM🌅 Breakfast10:00 AMFenugreek water first (from overnight soak) • 2 scrambled eggs with turmeric • Half avocado with lemon • Unsweetened tea with cinnamon🍎 Morning Snack12:00 PMBitter melon juice (100ml) if available • 10 almonds🍽️ Lunch1:30 PMGrilled fish (200g) • Steamed sweet potato (small, 100g) • Large mixed salad • 2 glasses of water🥜 Afternoon Snack4:00 PM1 tsp black seed with honey • Plain yoghurt🌙 Dinner7:00 PMLentil and vegetable soup • 1 slice wholegrain bread • Olive oil and za'atar for dippingshifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\ج+ ppt/slides/_rels/slide6.xml.rels PK b\zppt/notesSlides/notesSlide6.xml 6PK b\=|*ppt/notesSlides/_rels/notesSlide6.xml.rels PK b\lccppt/slides/slide7.xml 5DAYProtein Focus💡 TIPHigh protein day — this helps stabilise blood sugar and keeps you full through the fasting window. Drink extra water today.⏰ Eating Window10:00 AM → 8:00 PM14 hours fastingshifa120.comDay 5 — Protein Focus — Full Meal PlanEating Window: 10 AM – 8 PM🌅 Breakfast10:00 AM3 boiled eggs • Labneh (2 tbsp) with olive oil • Sliced tomato and cucumber • Black coffee🍎 Morning Snack12:00 PMHandful of mixed nuts (unsalted) • 1 glass water with lemon🍽️ Lunch1:30 PMGrilled chicken thighs (2 pieces) • Tabouleh salad (parsley heavy) • Hummus (3 tbsp) with vegetable sticks • 2 glasses of water🥜 Afternoon Snack4:00 PM1 small apple • 1 tsp peanut butter (no sugar)🌙 Dinner7:00 PMBaked salmon with herbs (200g) • Steamed green beans and carrots • Small green salad • 1 tbsp apple cider vinegar in watershifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\F ppt/slides/_rels/slide7.xml.rels PK b\)lppt/notesSlides/notesSlide7.xml 7PK b\|g*ppt/notesSlides/_rels/notesSlide7.xml.rels PK b\ccppt/slides/slide8.xml 6DAYMeasure and Adjust💡 TIPRecord your blood sugar and blood pressure this morning before eating. Compare to Day 1. You should already see improvement.⏰ Eating Window10:00 AM → 8:00 PM14 hours fastingshifa120.comDay 6 — Measure and Adjust — Full Meal PlanEating Window: 10 AM – 8 PM🌅 Breakfast10:00 AMOats with flaxseeds and cinnamon • 2 dates • Fenugreek water first • Unsweetened tea🍎 Morning Snack12:00 PMPlain yoghurt with 1 tsp honey • 5 walnuts🍽️ Lunch1:30 PMGrilled lamb or chicken (150g) • Cauliflower rice (no regular rice today) • Roasted vegetables with olive oil • 2 glasses of water🥜 Afternoon Snack4:00 PMCelery sticks with hummus • 1 glass water🌙 Dinner7:00 PMFish or chicken soup • 1 slice wholegrain bread • Large salad • 1 tsp black seed with honey after dinnershifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\6 ppt/slides/_rels/slide8.xml.rels PK b\iސppt/notesSlides/notesSlide8.xml 8PK b\pO*ppt/notesSlides/_rels/notesSlide8.xml.rels PK b\:+Eccppt/slides/slide9.xml 7DAYRest, Reflect and Plan💡 TIPWeek 1 complete! Tonight — review your 7-day numbers. Write down what improved. Prepare for Week 2. Well done.⏰ Eating Window10:00 AM → 8:00 PM14 hours fastingshifa120.comDay 7 — Rest, Reflect and Plan — Full Meal PlanEating Window: 10 AM – 8 PM🌅 Breakfast10:00 AM2 eggs any style • 1 slice wholegrain toast • Labneh and olive oil • Fenugreek water first • Herbal tea🍎 Morning Snack12:00 PMHandful of almonds • 1 small orange or apple🍽️ Lunch1:30 PMYour choice — any clean protein • Half cup brown rice or lentils • Large salad or steamed vegetables • 2 glasses of water🥜 Afternoon Snack4:00 PMPlain yoghurt • 2 dates maximum🌙 Dinner7:00 PMLight meal — soup or grilled fish • Steamed vegetables • No heavy food tonight — protect your sleep • 1 tbsp apple cider vinegar in water before dinnershifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\>$ ppt/slides/_rels/slide9.xml.rels PK b\qppt/notesSlides/notesSlide9.xml 9PK b\1*ppt/notesSlides/_rels/notesSlide9.xml.rels PK b\zzppt/slides/slide10.xml Quick Reference — Eat This, Not Thatshifa120.comFoods to Eat FreelyFoods to Avoid Always✓ All vegetables — unlimited✓ Eggs — any style✓ Chicken and fish — grilled/baked✓ Brown rice — small portions✓ Lentils and chickpeas✓ Oats — no sugar added✓ Plain yoghurt and labneh✓ Olive oil — cooking and dressing✓ Nuts — almonds, walnuts (handful)✓ All fruits — 1-2 servings max✓ Wholegrain bread — 1 slice max✓ Hummus — 3 tbsp portion✗ White rice — spikes blood sugar rapidly✗ White bread and khoubz✗ Sugar in any form✗ Sweet tea and fruit juices✗ Fizzy drinks — diet or regular✗ Fried food of any kind✗ Processed snacks and biscuits✗ Flavoured yoghurt✗ Ketchup and sweet sauces✗ Dates more than 2 per day✗ Fast food entirely✗ Any food after 8 PMshifa120.com | The 120-Day Miracle | Mohammad Iftakhar AhmadPK b\Ѳ!ppt/slides/_rels/slide10.xml.rels PK b\O ppt/notesSlides/notesSlide10.xml 10PK b\T+ppt/notesSlides/_rels/notesSlide10.xml.rels PK b\٢'99ppt/slides/slide11.xml Well Done — You Have Your Plan.Now execute it — one meal at a time.Remember the 3 rules that make this plan work: ⏰Stay in your eating window10 AM to 8 PM every day — no exceptions 🚶Walk after every meal10 minutes — 3 times daily — non-negotiable 📊Measure every morningBlood sugar, blood pressure, weight — record them allGet the Full 120-Day ProgrammeThe complete book is on Amazon — Search: "The 120-Day Miracle" by Mohammad Iftakhar AhmadOr visit shifa120.com for free guides and resourcesshifa120.com | © Mohammad Iftakhar Ahmad | Free Distribution PermittedPK b\;!ppt/slides/_rels/slide11.xml.rels PK b\s6ӑ ppt/notesSlides/notesSlide11.xml 11PK b\O+ppt/notesSlides/_rels/notesSlide11.xml.rels PK b\K !ppt/slideMasters/slideMaster1.xml PK b\N),ppt/slideMasters/_rels/slideMaster1.xml.rels PK b\6TT!ppt/notesMasters/notesMaster1.xml 7/23/19Click to edit Master text stylesSecond levelThird levelFourth levelFifth level‹#›PK b\s **,ppt/notesMasters/_rels/notesMaster1.xml.rels PK b\_rels/PK b\ $docProps/PK b\Kppt/PK b\ mppt/_rels/PK b\ ppt/charts/PK b\ppt/charts/_rels/PK b\ppt/embeddings/PK b\ ppt/media/PK b\Bppt/slideLayouts/PK b\qppt/slideLayouts/_rels/PK b\ppt/slideMasters/PK b\ppt/slideMasters/_rels/PK b\  ppt/slides/PK b\3ppt/slides/_rels/PK b\ bppt/theme/PK b\ppt/notesMasters/PK b\ppt/notesMasters/_rels/PK b\ppt/notesSlides/PK b\ppt/notesSlides/_rels/PK b\Im:g++P[Content_Types].xmlPK b\]] _rels/.relsPK b\!قoo2 docProps/app.xmlPK b\&docProps/core.xmlPK b\]' *ppt/_rels/presentation.xml.relsPK b\Oݨ 3ppt/theme/theme1.xmlPK b\. 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