Monday

Break fast: 1 small Arabic bread, ½ cup milk tea, 60gm unsalted cooked chicken breast  cooked with green + red pepper + onion.

Snack:  ½ cup fruit cocktail juice.

Lunch: 1 Hamburger bun, 60 gm sliced steak, 1 tsp mustard, 1 cup salad, 1 tsp light mayonnaise.

Snack: 1 cup of mix berries.

Dinner : ½ loaf of Arabic bread, ½ cup of green beans+ 30 gm mincemeat.

Tuesday

Break fast: 2/3 cup of oats, ½ cup of milk, 2 slice of low fat cheese, 1 cup of chopped cubes of cucumber+ 1 tsp butter.

Snack: Apple

Lunch: 60 gm Chicken breast, 1 tsp butter, 2 tsp Herbal herbed chicken + ½ loaf of light Arabic bread (1 cup of mix frozen veg carrot, beans, peas)

Snack: ½ cup of water melon fresh juice.

Dinner: 2 slice toast, 1 poached egg, and ½ cup of boiled corn.

Wednesday

Break fast: 1 cup of cold cereal ½ cup of milk tea,1 slice cheese, 2 egg white, 1 tsp butter, 1 cup vegetable.

Snack: Pears.

Lunch: Lasagna with shrimps with black pepper, garlic,( 60gms shrimps, 1/3 cup sour cream, 1 tsp olive oil (½ cup of flat leaf parsley + lemon juice + 2 tsp garlic)

Snack: ½ cup of fresh pear juice.

Dinner : 2 slice white bread 1 omelet with spray oil with (onion + ½ cucumber).

Thursday

Break fast: Roasted Turkey sandwich 60gm turkey breast roasted+ on French roll+  mustard + 1 light Mayonnaise + cucumber, broccoli, onion + 1 cup of milk tea.

Snack: 2 small mandarin.

Lunch: Salmon + Saffron rice 2/3 cups of rice +Saffron 60 gm Salomon With veg (broccoli + cabbage + onion + garlic + carrot+ black pepper + 1 tsp cream)

Snack: 1 cup of fresh strawberry juice

Dinner : 2 slice white bread 30 gm low fat+ low salt cheese + 1 slice tomato + 1 cucumber.

Friday

Break fast: Tuna sandwich, 60 gm tuna on French roll lettuce, cucumber onion + 7 olives on water + 1 tsp balsamic dressing + 1 cup of milky tea.

Snack: Pineapple.

Lunch: 6-7 spoon of rice, 2 spoon yoghurt, 3 pieces of Marrow inside 60 gm mincemeat + onion and black pepper + ½ cup of coleslaw + 1 tsp mayonnaise.

Snack: 1 cup Apple juice fresh

Dinner : 2 slice white bread, ¼ cup of low sodium turkey (new can daily) 2 slice skinless cucumber.

Saturday

Break fast: 2 Slice toast vegetable Omelet (2 egg + 1/3 cup frozen mixed veg steamed)+ ½ cup sliced onion.

Snack: ½ cup raspberries juice.

Lunch: Turkey pasta salad+ 1 cup of pasta + 2 tsp Yoghurt, 1 cup of chopped carrot, red bell pepper, purple onion+ celery) 60 gm unsalted cooked turkey chicken breast cubes.

Snack: 1 pear.

Dinner : 1/3 cup rice + slice eggplant grilled with onions and garlic + 30 gm grilled chicken.

Sunday

Break fast: ½ loaf of Arabic bread + 4 egg white boiled 1 cup low fat milk + 1 tsp low salted butter + 1 tsp honey.

Snack: ½ Cup of Cranberry juice.

Lunch: Turkey pasta salad+ 1 cup of pasta + 2 tsp. Yoghurt, 1 cup of chopped carrot, red bell pepper, purple onion+ celery) 60 gm unsalted cooked turkey chicken breast cubes.

Snack: ½ of peaches in unsweetened juice.

Dinner : 2 Rice Cake + 1 tsp. peanut butter.