Monday

Break fast: 30 grams low fat cheese, Half loaf Arabic bread, 1 tsp olive oil, veg slices (Lettuce & cucumber) 1 Cup of milk.

Snack: 1 pear or apple

Lunch: Rice with chicken : (90 grams) grilled chicken, 9 spoons of rice, 1 cup green salad, 1/2 cup yogurt. 1 tsp canola oil/ butter for cooking.

Snack: 1/2 cup strawberry juice, 4 unsalted crackers.

Dinner : 4 egg whites (boiled egg), 2 peeled cucumbers, 2 6 inches tortilla.

Tuesday

Break fast: 2 egg whites, 2 slice of toast bread, 1 tsp olive oil, 2 peeled cucumber, 1 cup of Laban

Snack: 1 pear or apple

Lunch: Grilled fish – 90 grams, 3/4 loaf, 1/2 cup mixed vegetable (chopped onion, 1 tbsp sliced mushroom, 1 tsp celery) 3 tbsp celery, 3 tbsp cream cheese)

Snack: 10 cherries, 1/2 cup unsalted pop corn

Dinner : 2 slices of Chicken / Turkey (low sodium), 1/2 of cup green salad, 2 slices bread, 2 plums or pineapple

Wednesday

Break fast: 2 slices luncheon (turkey/chicken) low sodium, 2 slices toast, 1 tsp olive oil, chopped onion & 1 cucumber. 1 cup of milk.

Snack: 7 strawberries

Lunch: Pasta with salmon: 1 cup of pasta with 90 grams of salmon, 1/2 cup green beans, 1 tsp margarine, 1/2 cup yogurt.

Snack: Pineapple (1/2 cup canned, drained), 4 unsalted crackers.

Dinner : 1 cup cooked noodles : 60 grams chicken (chopped onion + 1 tsp sliced mushroom + 1 tbsp celery), 1 pear / apple.

Thursday

Break fast: 1 egg, 1 cup of milk, 1 cup of corn flakes, cucumber or lettuce.

Snack: 1/2 cup mixed berries.

Lunch: Tuna sandwich : 90 grams water packed Tuna, 1 burger bread, 1 tbsp chopped onion, 1 tbsp sliced green pepper, 1 tsp mayonnaise, 1/2 cup laban.

Snack: 1 apple, 1/2 cup cake.

Dinner : 6 tbsp rice, 60 grams steak, 1/2 cup steamed broccoli, 1/2 berries.

Friday

Break fast: 30 grams low fat cheese, 2 6 inch tortillas, 5 green olives unsalted, 2 cucumbers, 1 cup of milk.

Snack: 1 plum/ grapes.

Lunch: Grilled meat (kebab) 90 grams, 1/2 loaf bread, 1/2 cup creamy vegetable soup (cauliflower, cabbage,carrot,celery, heavy cream)

Snack: Watermelon (1 small wedge), 4 unsalted crackers.

Dinner : Chicken Shawarma, 1/2 Arabic bread, 60 grams of chicken, 1/2 cup of lettuce & cucumber (without salt), 1 pear or pineapple juice.

Saturday

Break fast: 1/2 loaf Arabic bread, 1  slice of 30 grams luncheon (turkey / chicken) low sodium.

Snack: 1 pear or 2 plums

Lunch: 90 grams grilled or boiled chicken , 1 cup rice, 1 spoon canola oil/ corn oil, 1 cup green salad, 1/2 cup yogurt.

Snack: 1/2 cup apple juice, 4 small crackers.

Dinner : 1 cup pasta : 1/2 boiled broccoli and carrot (no salt), 60 grams minced meat, 1 apple.

Sunday

Break fast: 30 grams low fat cheese, Half loaf Arabic bread, 1 tsp olive oil, veg slices (Lettuce & cucumber) 1 Cup of milk.

Snack: 1 pear or apple

Lunch: Rice with chicken : (90 grams) grilled chicken, 9 spoons of rice, 1 cup green salad, 1/2 cup yogurt. 1 tsp canola oil/ butter for cooking.

Snack: 1/2 cup strawberry juice, 4 unsalted crackers.

Dinner : 4 egg whites (boiled egg), 2 peeled cucumbers, 2 6 inches tortilla.