Monday

Breakfast:  1 cup oatmeal served with 1 cup raspberries and strawberries with cinnamon and honey.

Snack:  30g vanilla muffin with 1 cup lemonade and mint juice

Lunch: Shrimps alfredo pasta – 90 g of shrimps served with 2 cups of white sauce pasta (½ cup milk with 1 tablespoon white flour) for cooking 1 tablespoon olive oil with 1 cup of fresh salad (lettuce, green pepper, carrots, radish, cucumber)

Snack:  1 cup of fruit yogurt (Strawberries or berries)

Dinner:  Chicken couscous with roasted vegetables – 90 g chicken with 1 cup of couscous served with 1 cup roasted vegetables and 1 cup fresh salad.

Tuesday

Breakfast:  2 apple, cinnamon pancakes served with 1 tsp butter and 2 tablespoon of pancake syrup and  1/2 apple sliced , 1 cup of fresh milk and 1/2 cup coffee. (No sugar added)

Snack: 2 rice cakes with 1 Tablespoon of jam and peanut butter.

Lunch:  90 g chicken balls with 2 cup fried vegetable rice (Peas and carrots) with 1 tablespoon of olive oil for cooking.

Snack:  1 cup berries Smoothies (1 cup berries and 1/2 cup milk or yogurt)

Dinner:  2 sandwich white bread with 4 egg white omelet with 1 teaspoon olive oil and ½ cup fresh lettuce, cucumber and carrots.

Wednesday

Breakfast:  mushroom and red pepper omelet – ½ cup mushroom sliced with 2 eggs served with ¼ cup red pepper and 2 tablespoon of cheese.

Snack: 1 cup acai smoothies (1 cup yogurt and 60 g of acai)

Lunch:  90 g of beef kabab with 2 cup white rice and 1 cup cooked vegetables (zucchini and carrots)

 Snack:  1 blueberries and lemon muffin with ½ cup milk

Dinner:  90 g of chicken fajita bowl served with 1 cup rice and mixed vegetables chopped parsley and corn and lettuce.

Thursday

Breakfast:  Avocado toast with eggs – 2 slice of white bread with ½ medium avocado, 2 eggs, and 2 tablespoon of feta cheese served with 1 tablespoon of lime juice and pinch of salt and black pepper.

Snack: 1/2 cup of hummus dip with slice cucumber and carrots.

Lunch: 90 g of salmon served with 2 cup white rice and 2 tablespoon of carrots sauce. Served with 1 cup steam vegetables.

Snack: 1 cup yogurt with ½ cup chopped pineapple.

Dinner: chicken wrap sandwich – 90 g of chicken with 2 small tortilla bread served with lettuce, cucumber and 2 small dried tomatoes).

Friday

Breakfast:   2 egg and sausage muffin breakfast – 2 eggs with 2 small English muffin served with turkey sausage and 1 tablespoon of cheese. 

Snack: 1 cup yogurt and feta cheese dip with 1 cup baby carrots.

Lunch: 90 g of meat balls with 2 cup spaghetti with red pepper sauce served with 1 cup fresh vegetables and 1 tablespoon of olive oil.

Snack:  1 cup chopped watermelon.

Dinner: chicken salad – 90 g of chicken breast served with 2 cup of lettuce, carrots bell pepper and cucumber with (1 tablespoon of honey, 2 teaspoon of olive oil, black pepper, paprika and lemon) add 2 toasted garlic bread.

Saturday

Breakfast:  egg burrito – 3 eggs cooked with green chills served with 2 white tortillas with pinch of salt and cumin. 1 cup of milk

Snack: 1 vanilla muffin with 1 apple sliced.

Lunch: 90 g of fish with 2 cup saffron white rice served with 1cup fresh salad cup of yogurt.

Snack: 1 cup Fruit salad (apple, berries, strawberries, plums, mandarin and pineapple)

Dinner: 90 of mixed grills served with 3 small slices Iranian bread and1 cup grilled zucchini, red pepper and onions. .

Sunday

Breakfast:  2 slice of French toast with 2 eggs whites with 1 tablespoon of maple syrup served with 1 cup of mixed berries.

Snack:  1 cup fresh fruit salad.

Lunch:   90 g o f shrimps skewers served with 1 cup of green pepper, zuchini and carrots with 2 cup rice.

Snack:  2-4 small salted crackers with 1 cup yogurt.

Dinner:  3 ground meat tacos served with 1 tablespoon of shredded cheese, 1 cup lettuce and diced onion with 3 slice of avocado and 2 tablespoon of sour cream.