Monday

Break fast: 1 cup of oats cooked with 1 cup of milk without adding sugar + 2 boiled egg whites + slices of cucumber and fresh lettuce.

Snack: Half a cup of unsweetened fresh strawberry juice + 2 small butter biscuits.

Lunch: 1 cup of rice with meat (90 g) marinated with spices and cooked in the oven + 1 cup of Fattoush without tomato sauce :  (one spoon of olive oil + 2 spoon of yogurt  + dry mint + a little garlic and onion powder )

Snack: apple slices topped with sugar and cinnamon.

Dinner : Meat sandwich consisting of: 1/2 small French bread + 30 g minced meat mixed with onions, garlic, black pepper and spices.

Tuesday

Break fast: Labneh and egg whites  sandwiches with Zaatar vegetables  consisting of (2 small Samolie bread  + 2 tablespoons of low-fat labneh + a small spoon of Zaatar  + slices of egg whites + mint and cucumber slices).

Snack: 1 medium crepe with mixed berries.

Lunch: 1 cup of yellow curry rice+ slice of salmon 90 g marinated with lemon, coriander and garlic, cooked in the oven, with a cup of sliced peppers, onions and broccoli, and half a cup of cooking cream.

Snack: a cup of plums and grape.

Dinner : a medium piece of chicken pizza with a variety of vegetables without tomatoes.

Wednesday

Break fast: cup of cooked rice with milk: two-thirds cup of rice cooked with a cup of low-fat milk and sweetened with one tablespoon of sugar added a spoon of rose water.

Snack: 4 pieces unsalted biscuit + half a cup of  fresh apple juice

Lunch: chicken thighs with cinnamon and curry (3 chicken thighs marinated with curry and cinnamon, added 1 cup of onions, garlic, zucchini, carrots and broccoli) + 1 cup of white rice.

Snack: apple slices topped with soft sugar and cinnamon.

Dinner : cheese sandwich made of 1/2 small French bread + 30g  low-fat and low-salt  cheese + 1 cup of sliced cucumber pieces.

Thursday

Break fast: 1 toast + half a cup of beans marinated with vegetables (onions – lettuce, a little garlic, and half a tomato with a teaspoon of olive oil).

Snack: 4 small pieces of tea biscuits+ 10 small cherries

Lunch: Shrimp Kabsa: 1 cup of Kabsa rice cooked with the following cup of vegetables (onion – pepper – mushroom – garlic, cumin and spice kabsa + 90 g of shrimp + 1 cup of lettuce salad without oil.

Snack: Half a cup of strawberry juice.

Dinner : chicken shawarma sandwich (1 tortilla bread + 30 g chicken cooked with onions and peppers, diced with sumac and black pepper).

Friday

Break fast: toasted cheese sandwich: 3 toast slice + 1 low-fat cheese slice + 1 cup of strawberry milkshake (1 cup of  low fat milk + 7 strawberry)

Snack: 1 small plain cupcake  + half a cup of apple juice.

Lunch: Caesar salad: two cups of fresh lettuce added two teaspoons of vinegar with a little garlic + 90 g of sliced chopped finger skinned and spiced and grilled chicken + 3 slices of garlic bread covered with 2 teaspoons of cheese with half teaspoon of garlic).

Snack: one pear

Dinner : half loaf of Arabic bread + half a cup of zucchini and broccoli cooked with 30 g chicken cut into small cubes with onions and spices.

Saturday

Break fast: half loaf of Arabic bread + a cup of low-fat milk + omelet egg meal cooked with chopped cucumber and onion (1egg + small pieces of cucumber, onion, green pepper and a little spice and black pepper).

Snack: a piece of pineapple cake about half of a palm size.

Lunch: a cup of green peas rice with a slice of 90 grams of grilled chicken with garlic or spices + a cup of yogurt salad with chopped pieces of green mint and delicious cucumber cubes.

Snack: half a cup of fresh frozen watermelon juice.

Dinner : half loaf of tandoor bread + 60 gm of cooked chicken breasts with coriander, garlic, lemon and cold pepper.

Sunday

Break fast: 2 medium sized pancakes + half a cup of coffee with milk without sugar.

Snack: two-thirds-sized piece of cherry cake.

Lunch: 1  cup of cooked pasta with half a cup of sour cream, a cup of vegetables and shrimp pieces (90 g) + a slice of toast with roasted garlic.

Snack: apple smoothie with strawberry (half an apple + 4 strawberries).

Dinner : 6-8 tablespoons of rice + half a cup of cooked eggplant with minced meat, onions and spices.