Monday

Breakfast: (Egg paratha sandwich), 1 piece paratha bread, 1 tsp. cream cheese, 2 scrambled eggs (2 egg whites, 1 yolk) (fried with ½ tsp olive oil)2 slices shredded lettuce, and ½ cucumber ½ cup red tea.

Snack 1: 1 cup strawberries / 1 waffle (4 inch square) / 1 tbsp. pancake syrup.

Lunch: (Chicken pasta) 120g baked chicken (breast/leg) sliced, 1 1/3 cups pasta (any kind)For the sauce: in 1 tsp olive oil, sauté 1 clove garlic, black pepper to taste, ½ tsp dry chili flakes and basil, 1 cup fresh salad.

Snack 2: 3 small unsalted crackers, ½ cup apple juice (no sugar added).

Dinner: (Tuna salad with crackers) 6 squares small unsalted crackers (dip), ½ cup tuna (drained, no salt added), 1 Tbsp. mayonnaise, ½ cup bell peppers, sliced, ½ cup carrots, sliced, ½ small onion.

Snack 3: 2 small fresh plums.

Tuesday

Breakfast: (Corn flakes with fruits) 1 cup corn flakes, ½ cup milk (add 2 spoons of protein powder supplement if available), ½ cup black berries.

Snack 1: 1/3 cup hummus dip / 1 cup baby carrots

Lunch: (Crispy oven fried chicken) 120g Oven fried chicken breast or thigh (coat with lemon juice and flour, then bake), 2tbsp. garlic paste for dipping, 1 loaf large pita bread, 1 cup fattoush salad.

Snack 2: 2 small vanilla cupcakes / ½ cup cranberry juice (no sugar added).

Dinner: (French toast) 2 slices toast (whip 1 egg with some cinnamon then dip the toast in it, and fry), 1 tsp olive oil (to fry the toast), 1 tbsp. pancake syrup, 1 cup sliced strawberries.

Snack 3:1 slice toast / ½ cup cooked green beans stew with 1 tsp olive oil, salt and pepper.

Wednesday

Breakfast: (Balaleeth)1 ½ cups Balaleeth (vermicelli + egg *2 egg whites, 1 egg yolk*),1 sliced cucumber

Snack 1: ½ cup strawberry jelly

Lunch: (Lemon dill fish) 120g salmon fish (with 2 tbsps. chopped dill and lemon juice),1 1/3 cups steamed white rice

½ cup stir fried vegetables (broccoli, carrots, and onions) with 1 tsp olive oil.

Snack 2: 5 small vanilla wafers / ½ cup raspberries.

Dinner: (Cheese and vegetables sandwich) 1 sandwich bread, 30g melted mozzarella cheese, 1 cup shredded lettuce, and ½ sliced tomato.

Snack 3: ½ cup pomegranate seeds.

Thursday

Breakfast: (Mediterranean breakfast) 2 tbsps. Labneh,2 tbsps. Zaatar,2 tsps. Jam and butter, 1 sunny side up egg, 1 small pita bread.

Snack 1: 2 rice cakes / 1 medium apple.

Lunch: (Beef biriyani), 120g roasted beef, 1 1/3 cups biriyani rice, ½ cup tabbouleh salad.

Snack 2: 2 cups popcorn / 1/3 cup grape juice (no sugar added).

Friday

Breakfast: (Minced meat fatayer), 4 small pieces minced meet fatayer, 1 cup mixed vegetables salad, ½ cup apple juice.

Snack 1: 1 medium homemade doughnut / 1 cup blackberries.

Lunch: (Rosemary and lemon chicken legs),120g chicken legs (marinate with fresh rosemary leaves, garlic, lemon juice, and lemon peel) ,1 1/3 cups vermicelli rice,½ cup tabbouleh salad.

Snack 2: 1 slice toast / 1 tsp butter / 1 tsp strawberry jam sandwich.

Dinner: (Egg salad) 1 cup mixed fresh vegetables (lettuce, cucumbers, carrot, and cabbage), 2 chopped eggs (2 whites, one yolk), For the dressing: 1 tsp olive oil, 2 tbsp. lemon juice, a small pinch of salt, a pinch of dried basil), 2 slices toasted bread

Snack 3: 2 small fresh plums.

Saturday

Breakfast: (Omelet), Egg-vegetables omelet (using 2 egg whites, one egg yolk), for the vegetables (spring onions,bell peppers, carrots), 1 small pita bread, 1 sliced cucumber on the side.

Snack 1: ½ cup fruit salad (apples, strawberries, mixed berries, grapes) with 1 tsp honey, and 3 small plain biscuits

Lunch: (Spaghetti chicken balls),1 1/3 cups spaghetti pasta, 120g chicken balls, For the sauce: ½ small tomato, 1 tbsp. sweet pepper paste, 1 tsp smoked paprika powder, dried basil, a pinch of pepper and salt, 1 cup fresh salad.

Snack 2:¼ bagel, with 1 tbsp. fresh cream, and topped with sliced strawberries or blueberries.

Dinner: (Leftover chicken wrap), 1 small tortilla bread, 90g of leftover chicken balls from lunch, 2 slices lettuce, For the sauce: 1 tsp mayonnaise, 1 tsp mustard, Toast it for a better taste!

Snack 3: ½ cup fresh lemon juice, with 3 small ginger cookies.

Sunday

Breakfast: (Falafel), 3 small pieces falafel, 1 boiled egg, 1 tbsp. labneh, 1 small pita bread, 5 pieces unsalted green olives, 1 sliced cucumber

Snack 1: 1 small slice vanilla cake, topped with ½ cup raspberries, and a cup of tea on the side

Lunch:,(Chicken musakhan), 120g chicken musakhan (seasoned with sumac and olive oil)

1 large Lebanese bread, ½ cup cucumber and yogurt salad (seasoned with lemon and olive oil).

Snack 2: 4 small pieces luqaimat topped with 1 tsp honey or maple syrup, and 17 small grapes on the side.

Dinner: (Chicken-orzo pasta salad) 90g chicken breast, 2/3 cups orzo pasta, 1 cup mixed vegetables (cucumber, corn, bell pepper, carrot, lettuce, and very little kidney beans) For the sauce: 1 tbsp. ranch sauce*, 1 tsp lemon juice

Snack 3: 1 cup rice puffs with 1 tsp honey, and your choice of fruits (strawberries, grapes, apples, pears)

*Might contain phosphorus additives, check the labels every time you shop