Monday

Breakfast:  1 cup oatmeal survived with 1 cup raspberries and strawberries with cinnamon and honey.

Snack :  30g vanilla muffin  with 1 cup lemonade and mint juice

Lunch: shrimps alfredo pasta – 90 g of shrimps served with 2 cups of white sauce pasta ( ½ cup milk with 1 tablespoon white flour ) for cooking 1 tablespoon olive oil with 1 cup of fresh salad ( lettuce, green pepper, carrots, radish, cucumber)

Snack:  1 cup of fruits yogurt ( Strawberries or barriers )

Dinner:  Chicken couscous with roasted vegetables – 90 g chicken with 1 cup of couscous served with 1 cup roasted vegetables and 1 cup fresh salad.

Tuesday

Breakfast:  2 apple  cinnamon pancakes served with 1 tsp butter and 2 tablespoon of pancake syrup and  1/2 apple sliced , 1 cup of fresh milk and 1/2 cup coffee. ( no sugar added )

Snack : 2 rice cakes with 1 Tablespoon of jam and peanut butter.

Lunch :  90 g chicken balls with 2 cup fried vegetable rice ( Peas and  carrots) with 1 tablespoon of olive oil for cooking.

Snack:  1 cup berries Smoothies ( 1 cup berries and 1/2 cup milk or yogurt )

Dinner:  2 sandwich white bread with 4 egg white omelet with 1 teaspoon olive oil and ½ cup fresh lettuce, cucumber and carrots.

Wednesday

Breakfast:  mushroom and red pepper omelet – ½ cup mushroom sliced with 2 eggs served with ¼ cup red pepper and 2 tablespoon of cheese.

Snack : 1 cup acai smoothies ( 1 cup yogurt and 60 g of acai )

Lunch :  90 g of beef kabab with 2 cup white rice and 1 cup cooked vegetables ( zucchini and carrots )

Snack:  1 blueberries and lemon muffin With ½ cup milk

Dinner:  90 g of chicken fajita bowl served with 1 cup rice and mixed vegetables chopped parsley and corn and lettuce.

Thursday

Breakfast:  Avocado toast with eggs – 2 slice of white bread with ½ medium avocado ,2 eggs , and 2 tablespoon of feta cheese served with 1 tablespoon of lime juice and pinch of salt and black pepper.

Snack : 1/2 cup of hummus dip with slice cucumber and carrots.

Lunch : 90 g of salmon served with 2 cup white rice and 2 tablespoon of carrots sauce. Served with 1 cup steam vegetables.

Snack: 1 cup yogurt with ½ cup chopped pineapple

Dinner: chicken wrap sandwich – 90 g of chicken with 2 small tortilla bread served with lettuce, cucumber and 2 small dried tomatoes)

Friday

Breakfast:   2 egg and sausage muffin breakfast – 2 eggs with 2 small English muffin served with turkey sausage and 1 tablespoon of cheese.

Snack: 1 cup yogurt and feta cheese dip with 1 cup baby carrots.

Lunch: 90 g of meat balls with 2 cup spaghetti with red pepper sauce served with 1 cup fresh vegetables and 1 tablespoon of olive oil

Snack:  1 cup chopped watermelon

Dinner: chicken salad – 90 g of chicken breast served with 2 cup of lettuce, carrots bell pepper and cucumber with ( 1 tablespoon of honey , 2 teaspoon of olive oil, black pepper, paprika and lemon ) add 2 toasted garlic  bread .

Saturday

Breakfast:  egg burrito – 3 eggs cooked with green chills served with 2 white tortillas with pinch of salt and cumin. 1 cup of milk

Snack: 1 vanilla muffin with 1 apple sliced.

Lunch: 90 g of fish with 2 cup saffron white rice served with 1cup  fresh salad  cup of  yogurt.

Snack: 1 cup Fruit salad (apple, berries, strawberries , plums, mandarin and pineapple )

Dinner: 90 of mixed grills served with 3 small slices Iranian bread and 1 cup  grilled zucchini, red pepper and onions. .