Monday

Break fast: 1 cup of plain cereals + 2 egg whites + 1 cup low-fat milk + 1 cup of cube of cucumber and lettuce slices.

Snack: half muffin + half a cup of fresh cranberry juice.

Lunch: chickpeas salad with vegetables: (1 cup boiled chickpeas + 1/3 cup boiled broccoli + 2/3 cup green peppers, lettuce and onions + 2 teaspoons olive oil + 2 teaspoons Greek yogurt ) + quarter of a loaf of Arabic bread .

Snack: 2 small mandarins

Dinner : 3   cup of cooked white rice + 60 g grilled salmon with onions, cold pepper + half a cup of red berries.

Tuesday

Break fast: 2 slices of toast + one and a half tablespoons of peanut butter + a cup of steamed vegetables (cauliflower – carrot – cold pepper).

Snack: half cup of iced yogurt flavored with cherries + 2 pieces of crackers

Lunch: meat sandwich with coleslaw salad: a loaf of thin bread + two pieces of sliced ​​meat (60 g) + 1 teaspoon of low-salt mayonnaise + a cup of coleslaw salad (sliced of ​​carrots and cabbage + one teaspoon of low mayonnaise + a tablespoon of yogurt).

Snack : 1 cup of small and fresh cubes water melon.

Dinner : homemade meat burger: 60g grilled meat piece + lettuce slice + 1 tomato slice + cabbage slices + lemon dressing) half a cup of fresh apple juice

Wednesday

Break fast: 2 tortilla bread + 2 boiled egg whites + 1 cup of steamed vegetable slices (onions – lettuce – sweet green pepper) + 1 teaspoon of butter.

Snack: 2 pieces of half-sized rice cake.

Lunch: tuna pasta salad: 1 and a half cup of pasta + 60 g tuna + 1 tablespoon of corn oil + 1 cup of grilled vegetables (broccoli onion – pepper – small corn).

Snack: 1 cup of fruit salad (pineapple – apple – pear – watermelon – cherry) + 2 light cream spoon.

Dinner : 1 cup of vegetable soup with meat 60 grams meat + a cup of white rice with basil + 2 pineapple slices.

Thursday

Break fast: 1 cup of vegetable soup with meat 60 grams meat + a cup of white rice with basil + 2 pineapple slices.

Snack: 3 small cups of popcorn

Lunch: Rice with saffron with Salmon : 1 cup of cooked rice with saffron and rose water + 60 g grilled Salmon  + 2 cups of fresh vegetable salad (lettuce – cucumber – radish – onion – broccoli).

Snack: Half cup of cherry smoothie with berries.

Dinner : 2 toast + 2 Kabab (60 g grilled mincemeat) cold pepper grilled  + half a cup mix berries juice .

Friday

Break fast: 2 small pieces of chicken pizza with vegetables no tomato

Snack: 1/2 cup of low-fat yogurt with pieces of strawberries and raspberries + 2 small pieces of biscuit

Lunch: Rice with layers of roasted eggplant and minced meat (1 cup rice + 1 cup of grilled eggplant with 1 teaspoon of oil + 60 g minced meat) + half a cup of cucumber salad with yogurt with crunched mint and basil.

Snack: : Half a cup of pineapple smoothie and green apple.

Dinner : 2 small tortilla bread + 6 pieces Shishtawook (60 gr) + 7 strawberries.

Saturday

Break fast: Halloumi cheese sandwich with cucumber and olives (1 small loaf of bread + 30 g halloumi cheese without salt + 1 cup of cucumber cubes + 7 unsalted olives).

Snack: 1 cup of strawberry milkshake without adding sugar + 2 small pieces of tea biscuits.

Lunch: rice with shrimp: a cup of rice + 60 grams of shrimp with pieces and  cinnamon, sweet  pepper and lemon, cooked with a teaspoon of corn oil with onion slices + a cup of Fattoush (lettuce – cucumber – radish – onion marinade: 1 teaspoon olive oil + 1 tb spoon yogurt  + lemon juice without salt).

Snack: half a cup of fresh and freeze strawberry juice

Dinner : Tandoori chicken with salad: chicken breast of 60 g + half a loaf of Tanoor bread + One cup of lettuce salad with lemon juice + 1pear.

Sunday

Break fast: 1/4 loaf of bread + half a cup of chickpeas with vegetables (cold green pepper – onion – lemon) + 1 teaspoon olive oil.

Snack: Half a cup of strawberry pudding + two pieces of rice biscuit.

Lunch: chicken sandwich: 2 toast slices  + chicken slice 60 g + 1 teaspoon  light mayonnaise + 1 cup of lettuce salad with 1 teaspoon of balsamic vinegar.

Snack: 1 apple.

Dinner : 2 roasted toast with  1 tea spoon butter and garlic + 60 g shrimps Grilled  with desired spices + A cup of grilled vegetables (broccoli – zucchini – eggplant) + 1 cup of watermelon.