Faisal Al Alawi

2meals
Monthly Meal Plan
date Meal 1 Meal 2
Aug.  Beef broccoli cauliflower meal:  Beetroot and feta cheese salad:
27 Beef strips mixed with broccoli & cauliflower Beetroot, feta cheese, mix lettuce, baby
with brown rice and Asian sauce (sesame oil- spinach and Italian sauce.
cornstarch-soya-ginger-honey-garlic-vinegar).  Calories: 190
 Calories: 446
- Brown rice replacement options:
 Double broccoli and cauliflower (Cal: 304)
 Quinoa (Cal: 452)
 Cabbage salad (Cal: 297)

Aug.  Coconut milk chicken curry meal:  Healthy beef meal:

28 Chicken breast with coconut milk curry with Beef strips with roasted mixed vegetable and
brown rice topped with fresh parsley, fresh yogurt sauce (yogurt, parsley, mint, dill)
pomegranate and toast pine nuts.  Calories: 323
 Calories: 392
- Meal replacement options:
 Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)

Aug.  One pot Greek chicken meal:  Haloumi salad:

29 Grilled chicken with brown rice and chili lime Haloumi cheese with lettuce, Shaya seed,
sauce (chili flakes-lime-yogurt). tomato, olives and carrot and fresh yogurt
 Calories: 364 sauce (yogurt, parsley, mint, dill).
- Brown rice replacement options:  Calories: 179
 Quinoa (Cal: 370)
 Cauliflower rice (Cal: 198)
 Roasted vegetables (Cal: 226)

Aug.  Light grilled salmon meal:  Honey mustard chicken meal:

30 Grilled salmon with brown rice and olive salad Grilled chicken with roasted vegetables and
with jalapeno sauce (jalapeno-dill-yogurt). honey mustard sauce
 Calories: 406  Calories: 316
- Brown rice replacement options:
 Quinoa (Cal: 412)
 Sweet pepper with spinach and mushroom
(Cal: 272)
 Mashed potato (Cal: 396)
Sept.  Arabian meal:  Chicken stuffed mushroom:
01 chicken kofta with brown rice and carrots Grilled chicken stuffed with mushroom,
cabbage lettuce salad with fresh yogurt sauce mozzarella cheese and fresh parsley, with
(yogurt, parsley, mint, dill). mashed potato and pomegranate salad with
 Calories: 405 jalapeno sauce (jalapeno-dill-yogurt)
- Brown rice replacement options:  Calories: 441
 Quinoa (Cal: 411)
 Double salad (Cal: 247)
 Chickpeas salad (Cal: 355)
Sept.  Beef & zucchini meal:  Green sandwich:
02
 Beef strips with roasted zucchini & mushroom Brown bread, chicken, cucumber and lettuce
with Brown rice and lettuce beetroot salad avocado sauce (avocado-dill-mint-parsley-
with yogurt sauce (yogurt, parsley, mint, dill). Philadelphia cheese)
 Calories: 407  Calories: 345
- Brown rice replacement options:
 Double salad (Cal: 264)
 Double vegetable (Cal: 240)
 Quinoa (Cal: 413)

Sept.  Pistachio chicken pasta:  Healthy chicken salad:

03 Brown pasta, chicken, cherry tomato and Grilled chicken with rocket, spinach, lettuce,
pistachio sauce (pistachio nuts-parmesan- cucumber, parsley and Italian sauce (vinegar-
garlic). lemon-dried basil-dried parsley)
 Calories: 424  Calories: 236
- Meal replacement options:
 Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)
Sept.  Korean beef meal:  Chicken corn salad:
04 Ground beef with brown rice, spinach, Grilled chicken with corn salad (sweet
mushroom, sweet pepper and fresh yogurt pepper-parsley-red cabbage) and chili lime
sauce (yogurt, salt, parsley, mint, dill). sauce (chili flakes-lime-yogurt)
 Calories: 440  Calories: 368
- Brown rice replacement options:
 Double vegetable (Cal: 306)
 Quinoa (Cal: 446)
 Lettuce mix salad (Cal: 282)

Sept.  Asian shrimp meal:  Classic beef burger:

05 Shrimp sesame with brown rice and cabbage Brown bun bread, beef, tomato, lettuce,
salad with chili lime sauce (chili-flakes-lime- pickles and special my way sauce.
yogurt).  Calories: 214
 Calories: 377
- Brown rice replacement options:
 Quinoa (Cal: 383)
 Sweet pepper green beans mushroom
(Cal: 223)
 Cauliflower rice (Cal: 211)
Sept.  Green chicken curry:  Mexican beef:
06 with brown rice topped with parsley Beef with sweet pepper and Mexican spices
pomegranate and pine nuts. and lime avocado salad (avocado-tomato-red
 Calories: 466 chili-red onion-lime-coriander-pine nuts-
- Meal replacement options: pepper)
 Haloumi salad (Cal:179)  Calories: 273
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)
Sept.  Middle east meal:  Chicken sandwich with olives Arabic sauce:
08 Beef balls with slice of onion and mushroom Brown bread, chicken, mix lettuce, parsley,
with brown rice and tabbouleh salad and mint, sweet pepper, olives and Arish cheese
beetroot, tahina yogurt sauce (beetroot-  Calories: 309
tahina-yogurt).
 Calories: 388
- Brown rice replacement options:
 Quinoa (Cal: 394)
 Eggplant salad (Cal: 254)
 Potato salad (Cal: 262)
Sept.  Salmon shrimp meal:  Green vegetable meal:
09 Grilled salmon and shrimp with brown rice Grilled chicken with green vegetable green
and tomato salad, lime garlic yogurt (lime, beans-broccoli-green pepper-zucchini) and
garlic and yogurt). Lime tahina sauce (lime-tahina-garlic-salt)
 Calories: 334  Calories: 240
- Brown rice replacement options:
 Quinoa (Cal: 340)
 potato salad (Cal: 208)
 Corn salad (Cal: 244)
Sept.  Moroccan beef meal:  Special Chicken meal:
10 Beef with vegetables (sweet pepper, green Roasted chicken & mixed vegetable with
beans and baby corn) and brown Cous-cous fresh yogurt sauce (yogurt, salt, parsley, mint,
with yogurt sauce (yogurt, salt, parsley, mint, dill)
dill).  Calories: 233
 Calories: 396
- Brown cous – cous replacement:
 Double vegetables (Cal: 247 )
 Cauliflower rice (Cal: 234)
 Quinoa (Cal: 406)
Sept.  Chicken grill mix rice:  Double turkey sandwich:
11 Chicken with brown rice, carrot, green onion, Brown bread with turkey, spinach and feta
cabbage and egg with Asian sauce (sesame oil- cheese.
cornstarch-soya-ginger-honey-garlic-vinegar). Calories: 146
 Calories: 407
- Meal replacement options:
 Beetroot and feta cheese salad (Cal: 190)
 Pomegranate salad (Cal: 287)
 Taco beef salad (Cal: 271)
Sept.  Chimichurri chicken pasta:  Asian beef sandwich:
12 Brown pasta with chicken and cherry tomato Brown bread, strips beef cooked in Asian way,
with chimichurri sauce (parsley-white onion- white cabbage and red cabbage
vinegar-garlic-lemon - pepper) and parmesan  Calories: 215
cheese.
 Calories: 452
- Meal replacement options:
 Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)

Sept.  Grilled chicken burghoul:  Pomegranate salad:

13 Grilled chicken with burghoul salad and brown
rice, tahina lime (tahina- garlic-lemon).
 Calories: 413
- Brown rice replacement options:
 Double burghoul salad (Cal: 327)
 Quinoa (Cal: 419)
 Cauliflower rice (Cal: 247)
Quinoa, pomegranate, feta cheese,
cucumber, tomato, iceberg lettuce and
parsley and Italian sauce (vinegar-lemon-
dried basil-dried parsley)
 Calories: 286

Sept.  Lemon pepper chicken meal:  Grilled California avocado chicken:

15 Grilled chicken with brown rice with mixed Chicken breast topped with avocado salad &
vegetable sweet pepper green beans baby mozzarella cheese with mashed potato. Chili
corn. Fresh yogurt sauce (yogurt, salt, parsley, lime sauce
mint, dill)  Calories: 419
 Calories: 392
- Brown rice replacement options:
 Double vegetable (Cal: 239)
  Mashed potato (Cal: 382)
 Quinoa (Cal: 398)

Sept.  Chicken broccoli meal:  Sweet chili chicken:

16 Chicken with brown rice and broccoli zucchini, Grilled chicken mix leaves (lettuce, cabbage
mushroom, white onion, parsley, garlic. and spinach) with burghul and tomato, sweet
 Calories: 393 chili sauce.
- Brown rice replacement options:  Calories: 122
 Double vegetable (Cal: 242)
 Tomato Salad (Cal: 238)
 Mashed potato (Cal: 383)

Sept.  Taco shrimp meal:  Chicken mozzarella sandwich:

17 Shrimp with brown rice and red beans with Brown bread, chicken, sweet pepper,
corn salad and jalapeno sauce. mushroom, mozzarella cheese
 Calories: 470  Calories: 283
- Brown rice replacement options:
 Double corn salad (Cal: 380)
 Lettuce mix salad (Cal: 312)
 Avocado salad (Cal: 353)

Sept.  Buffalo chicken:  Fresh chicken quinoa salad:

18 Chicken balls with brown rice and corn salad, Slices of chicken with quinoa, lettuce, tomato,
jalapeno sauce (jalapeno-dill-yogurt). parsley and yogurt mint sauce (yogurt,
 Calories: 483 parsley, mint, dill)
- Brown rice replacement options:  Calories: 398
 Quinoa (Cal: 489)
 Roasted vegetable (Cal: 345)
 Mashed potato (Cal: 473)

Sept.  Grilled salmon & carrot meal:  Taco beef salad:

19 Grilled salmon with brown rice and carrots Ground beef, lettuce, tomato, corn, pickles,
salad, jalapeno sauce (jalapeno-dill-yogurt). olives, parsley and pickled sauce (pickle-
 Calories: 377 yogurt)
- Brown rice replacement options:  Calories: 272
 Quinoa (Cal: 383)
 Roasted vegetable (Cal: 239)
 Mashed potato (Cal: 367)
- Seafood allergic replacement meal:
 Green chicken curry (Cal: 466)

Sept.  Steak and mushroom meal:  Stuffed cabbage meal:

20 Beef with brown rice and slices of potato Chicken, cabbage, carrots, zucchini,
salad, mushroom sauce. mushroom, with fresh yogurt (yogurt,
 Calories: 504 parsley, mint, dill):
- Brown rice replacement options:  Calories: 230
 Quinoa (Cal: 510)
 Roasted vegetable (Cal: 366)
 Double potato salad (Cal: 378)
Sept.  Meat balls Pasta:  Turkey fresh salad:
22 Brown pasta with ball beef stuffed with feta Smoked turkey, cucumber, carrot, red
cheese in red sauce (tomato sauce-tomato cabbage.
fresh-red sweet pepper).  Calories: 113
 Calories: 402
 - Meal replacement option:
 Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)

Sept.  Italian chicken meal:  Chicken shawarma salad:

23 Chicken with cherry tomato, mushroom with Chicken with quinoa, lettuce, tomato, parsley,
parmesan cheese cherry and herbs with chickpeas, olives and Jalapeno sauce
brown rice, chili lime sauce. (jalapeno-dill-yogurt)
 Calories: 414  Calories: 463
- Brown rice replacement options:
 Quinoa (Cal: 420)
 Cauliflower rice (Ca: 248)
 Mashed potato (Cal: 404)

Sept.  Greek chicken meal:  Quick beef and vegetable:

24 Grilled chicken, brown rice, cauliflower Beef, cauliflower, zucchini, baby corn-green
tabbouleh and fresh yogurt sauce (yogurt, beans and fresh yogurt sauce (yogurt,
parsley, mint, dill) parsley, mint, dill)
 Calories: 396  Calories: 272
- Brown rice replacement options:
 Cauliflower rice (Cal: 230)
 Quinoa (Cal: 402)
 Roasted vegetable (Cal: 258)

Sept.  Shrimp mixed grill rice meal:  Roasted cauliflower salad:

25 Shrimp, brown rice, carrot, green onion and Grilled chicken, roasted cauliflower,
egg with Asian sauce (sesame oil-cornstarch- chickpeas, onion, lettuce and parsley with
soya-ginger-honey-garlic-vinegar) tahina lime sauce (tahina-garlic-lemon)
 Calories: 340  Calories: 359
- Meal replacement option:
 Beetroot and feta cheese salad (Cal: 190)
 Pomegranate salad (Cal: 287)
 Taco beef salad (Cal: 271)