day o Meal 1 o Meal 2

MAR  Salmon with Mushroom, Onion, Baby Corn, Mashed Potato, Spinach and  Roasted Chickpeas Avocado Salad. Chickpeas, baby
25 Parmesan Cheese . Serve with pickled sauce spinach, lettuce, onion, leeks, avocado, quinoa. Served
o regular meal with lemon vinaigrette sauce.
(cal: 367 carbs: 46 fats: 5 protein: 36) o regular salad
o Mashed potato replace to brown rice (cal: 213 carbs:15 fats:8 protein: 22)
(cal: 377 carbs: 48 fats: 6 protein: 36)
o Mashed potato replace to grilled vegetables(zucchini, green beans, broccoli)
(cal: 243 carbs: 17 fats: 5 protein: 35)
o Mashed potato replace to quinoa
 (cal: 379 carbs: 46 fats: 7 protein: 40)
MAR  Chicken Spinach with Chickpeas. Chicken mix with spinach and  Chicken Noodles Soup. Chicken, semolina noodle,
26 mushroom.Together with brown rice and served with fresh yogurt sauce. carrots,celery, red and green pepper, fresh garlic and
o regular meal onion.
(cal: 410 carbs: 48 fats: 10 protein: 40) o regular soup
o brown rice replace to white rice (cal: 104 carbs: 8 fats: 1 protein: 14)
(cal: 388 carbs: 47 fats: 9 protein: 41) o Beef Burghul Salad. Grilled beef, burghul, baby
o brown rice replace to mash potato spinach, fresh lettuce, fresh tomato, red
(cal: 399 carbs: 35 fats: 14 protein: 39) cabbage,cucumber
o brown rice replace to grille vegetables (cauliflower, green beans, zucchini) (cal: 288 carbs: 21 fats: 9 protein: 29)
 (cal: 297 carbs: 23 fats: 8 protein: 42)
MAR  Pistachio Chicken Pasta. Brown pasta with creamy pistachio sauce , chicken,  Mexican Beef Sandwich. Beef, red pesto, red sweet
27 cherry tomato and topped with parmesan cheese. pepper, slice cheese. Served with coleslaw salad
o regular meal o regular sandwich
(cal: 424 carbs: 44 fats: 15 protein: 56) (cal: 183 carbs: 13 fats: 6 protein: 16)
o meal replace to freekeh salad with chicken o Italian Mozzarella Salad. Grilled chicken, fresh basil,
(cal; 288 carbs: 27 fats: 2 protein: 42) baby spinach, sliced cucumber, Sliced tomato,
o meal replace to beetroot feta cheese salad avocado and mozzarella cheese with mustard Italian
(cal: 286 carbs: 15 fats: 6 protein: 44) dressing.
o meal replace to fresh quinoa salad (cal: 277 carbs: 7 fats: 11 protein: 41)
 (cal: 253 carbs: 12 fats: 7 protein: 38)
MAR  Italian Beef Meal. Beef strips together with brown rice and mix of green beans,  Lentil Soup. Lentil beans, tomato, carrots, onion, olive
28 cherry tomato, zucchini and mushroom. Served with chili lime sauce. oil, pepper.
o regular meal o regular meal
(cal: 414 carbs: 47 fats: 10 protein: 36) (cal: 110 carbs: 22 fats: 1 protein: 5)
o brown rice replace to mix vegetables(broccoli, spinach, sweet pepper) o Quinoa Pomegranate Salad. Grilled chicken, tomato,
(cal: 280 carbs: 18 fats: 9 protein: 35) quinoa, parsley, lemon, lettuce, pomegranate .
o brown rice replace to white rice (cal: 306 carbs: 49 fats: 5 protein: 46)
(cal: 392 carbs: 46 fats: 9 protein: 37)
o brown rice replace to mashed potato
 (cal: 404 carbs: 35 fats: 14 protein: 36)
MAR  Chicken Biryani. Brown rice season with cumin, coriander powder, masala,  Tabbouleh Quinoa Salad. Thubellah, quinoa, tomato,
30 garlic, onion, tomato, parsley and topped with chicken.Serve with tsatsike Parsley, chicken.
sauce. o regular salad
o regular meal spicy chicken biryani (cal: 354 carbs: 39 fats: 4 protein: 46)
(Cal: 360 carbs: 44 fats: 3 protein: 41) o Mesakaa Beef. beef, zucchini, eggplant, tomato,
o brown rice replace to white rice carrots, red and green bell pepper, garlic, onion
(cal: 338 carbs: 43 fats: 2 protein: 42) (cal: 254 carbs: 13 fats: 8 protein: 33)
o meal replace to mix beans salad
(cal: 244 carbs: 40 fats: 3 protein: 32)
o meal replace to pomegranate salad with quinoa and chicken
(cal: 306 carbs: 30 fats: 4 protein: 42)

MAR  Shrimp with Creamy Spinach. Shrimp with garlic, onion, mushroom, red sweet  Three Mini Sandwich. 1 chicken sandwich, 1 halloumi
31 pepper and spinach. Together with brown rice and serve with jalapeno sauce. sandwich, 1 mushroom sandwich. Served on a side of
o regular meal coleslaw salad.
(cal: 345 carbs: 42 fats: 3 protein: 37) o regular sandwich
o brown rice replace to white rice (cal: 252 carbs: 13 fats: 7 protein: 32)
(cal: 323 carbs: 41 fats: 2 protein: 39) o Zater Salad. Chicken, lettuce, diced tomato,slice
o brown rice replace to mash potato olives, grated carrot, halloumi cheese, zatter powder,
(cal: 219 carbs: 17 fats: 2 protein: 35) Italian dressing.
o brown rice replace to vegetables (sweet pepper, carrots, cauliflower) (cal: 338 carbs: 14 fats: 13 protein:47
 (cal: 235 carbs: 18 fats: 2 protein: 40)
APR  Beef Strips with Vegetables and Rice. Beef strips mix with baby corn, green  Chicken Mushroom Soup. Baby spinach, mushroom,
1 beans and red sweet pepper. Together with brown rice and serve with fresh celery, carrots, chicken, onion, garlic, Labneh,
yogurt sauce. parmesan cheese. Served with 2 sliced bread
o regular meal o regular meal
(cal: 408 carbs: 49 fats: 9 protein: 32) (cal: 176 carbs: 9 fats: 5 protein: 26)
o brown rice replace to white rice
 (cal: 386 carbs: 48 fats: 8 protein: 34) o Italian Chopped Salad. Chicken, lettuce, small radish,
o brown rice replace to quinoa cherry tomato, peeled cucumber and chickpeas.
(cal: 414 carbs: 47 fats: 10 protein: 36) Topped with Parmesan cheese. Served with Italian
o brown rice replace to mashed potato sauce. (cal: 259 carbs: 28 fats: 8 protein: 26)
 (cal: 398 carbs: 35 fats: 13 protein: 31)
APR  Chili Chicken Skewers with Brown Rice and Olives Salad. Served with Yogurt  Chicken Topped with Honey Mustard Sauce. With Mix
2 Mint sauce. Vegetables.
o Regular meal (calories: 406 carbs: 47 fats: 7 protein: 41) o regular meal
o brown rice replace to white rice (Calories 316 carbs: 35 fats:2 protein: 39)
(cal: 384 carbs: 46 fats: 6 protein: 43)
o brown rice replace to spinach mash potato
(cal: 400 carbs: 34 fats: 11 protein: 41)
o brown rice replace to grilled vegetables (zucchini, sweet pepper, cauliflower)
 (cal: 276 carbs: 18 fats: 5 protein: 43)
April  Grilled Salmon with brown rice and avocado Greek salsa (mix of diced avocado,  Chicken Macaroni Soup. Chicken, macaroni, celery,
3 onion, cucumber, olives, parsley, tomato, garlic and white cheese). Served with green peas carrots, red and green pepper, onion,
garlic mustard sauce. garlic..
o regular meal o regular meal
(calories: 499 carbs: 48 fats: 18 protein: 48) (calories: 138 carbs: 16 fats: 1 protein: 16)
o brown rice replace to white rice o chicken shawarma salad. Chicken mixed with
(cal: 477 carbs: 47 fats: 17 protein: 49) sliced olives, jalapeno, sumac, cucumber, tomato,
o brown rice replace to quinoa chickpeas, onion
(cal: 505 carbs: 46 fats:19 protein:52 ) (cal: 463 carbs: 52 fats: 12 protein: 50)
o brown rice replace to cauliflower rice
 (cal: 333 carbs: 12 fats: 18 protein: 45)
April  Middle East meal. Meat balls with slice of roasted onion and mushroom. With  Chicken Tortilla Sandwich. Tortilla bread, chicken,
4 brown rice and tabbouleh salad. Served with tahina sauce. tomato, bell pepper, parsley, mozzarella cheese,
o regular meal cheddar cheese and avocado sauce. Served with
(calories: 388 carbs: 55 fats: 9 protein: 38) avocado lettuce salad.
o brown rice replace to white rice o regular sandwich
(cal: 446 carbs: 57 fats: 9 protein: 40) (calories: 273 carbs: 16 fats: 14 protein: 27)
o brown rice replace to mash potato o Roasted Cauliflower Salad. slice chicken, roast
(cal: 458 carbs: 45 fats: 14 protein: 37) chickpeas, onion, fresh lettuce, roasted cauliflower.
o brown rice replace to eggplant salad Served with Tahina lime sauce.
 (cal: 326 carbs: 28 fats: 9 protein: 36) (cal: 359 carbs: 31 fats: 10 protein: 42)
April  Chicken paprika meal. Chicken with mixed of spinach and Sweet Pepper and  Chicken Almond Salad. Grilled chicken with grated
6 paprika sauce. Served with brown rice. carrots, lettuce, almond,Burghuoul, spinach.
o regular meal o regular meal
(cal:385 carbs: 42 fats: 8 protein: 42) (cal: 379 carbs: 35 fats:10 protein: 44)
o brown rice replace to white rice o Sweet Potato Salad. Chicken, carrots, sweet
(cal: 363 carbs: 41 fats: 6 protein: 43) potato, lentil, chili flakes, rocket leaves and feta
o brown rice replace to grilled vegetables (zucchini, carrots, broccoli) crumble.
(cal: 269 carbs: 11 fats: 6 protein: 43) (cal: 370 carbs: 32 fats:6 protein: 48
o brown rice replace to mash potato
 (cal: 375 carbs: 29 fats: 11 protein: 41)
April  Grilled California Chicken Topped with Avocado Salsa and Mozzarella Cheese.  Beef Soup with Macaroni Rice. Beef, macaroni rice,
7 Served with Mashed Potato and Chili Lime Sauce. tomato, celery, fresh garlic and onion.
o regular meal o regular soup (calories: 172 carbs:26 fats: 2
(Calories: 419 carbs: 38 fats: 10 protein: 40) protein:10)
o mashed potato replace to quinoa o Taco Beef Salad. Minced Beef, Lettuce, Tomato,
(calories: 435 carbs: 38 fats: 11 protein: 44) Corn, Pickles, Olives, Parley. Served Together with
o Mashed potato replace to mix leaves salad Pickled Sauce.
(calories: 249 carbs: 6 fats: 9 protein: 41) (cal: 272 carbs: 17 fats: 9 protein: 35)
o Mashed potato replace to corn salad
 (calories: 339 carbs: 11 fats: 12 protein: 38)
April  Beef mixed with zucchini and mushroom. Together with brown rice and  Halloumi Sandwich. Brown bread, halloumi cheese,
8 beetroot lettuce salad. Served with fresh yogurt sauce. tomato, green and black olives, labneh, zatter powder.
o regular meal Served with tabbouleh salad
(calories: 407 carbs: 46 fats: 9 protein: 31) o regular sandwich
o brown rice replace to white rice (Cal: 184 carbs: 12 fats: 11 protein: 9)
(cal: 396 carbs: 48 fats: 8 protein: 34) o Chicken Corn Salad. Chicken on the top of corn
o brown rice replace to frekah seeds salad(sweet pepper, parsley, red cabbage). Served
(cal: 293 carbs: 22 fats: 8 protein: 31) with chili lime sauce.
o brown rice replace to potato salad (cal: 368 carbs: 36 fats: 10 protein: 41)
 (cal: 308 carbs: 24 fats: 8 protein: 30)
April  Asian Shrimp with Sesame Seeds. Together with Brown Rice and Cabbage Salad.  Special Chicken Meal Chicken, mashed Potato, red
9 Served with Chili Lime Sauce sauce (tomato pesto, mozzarella cheese, fresh
o regular meal tomato). Top with mozzarella cheese.
(Calories: 377 carbs: 50 fats: 4 protein: 41) o regular meal
o brown rice replace to white rice (calories: 351 carbs: 27 fats: 9 protein: 42)
 (cal: 356 carbs: 49 fats; 3 protein: 42)
o brown rice replace to mashed potato
( Calories: 367 carbs: 36 fats: 9 protein: 40)
o brown rice replace to grilled vegetables (broccoli, sweet pepper, cauliflower)
 (cal: 284 carbs: 23 fats: 3 protein: 47)
April  Italian Chicken Meal. Brown Rice Topped with Mix of Chicken, Cherry Tomato  Fettoush Salad. Slice tomato, cucumber, black olives
10 and Mushroom Season with Italian Herbs. Topped with Parmesan cheese. dry mint, parsley, sumac romaine lettuce topped
Served with Chili Lime Sauce. chicken skewers and pomegranate dressing.
o regular meal regular salad (calories: 198 carbs: 9 fats: 9 protein:
(cal: 414 carbs: 41 fats: 11 protein: 45) 37)
o brown rice replace to mashed potato
(cal: 404 carbs: 30 fats: 16 protein: 45)
o brown rice to toasted broccoli, zucchini, spinach and cauliflower
(cal: 332 carbs: 19 fats: 10 protein: 50)
o brown rice replace to white rice
 (cal: 404 carbs: 43 fats: 10 protein: 47)
April  Coconut Milk Chicken Curry. Chicken breast topped with creamy coconut milk  Shrimp Soup. Shrimp, carrots, red and green bell
11 sauce. Garnish with pomegranate and toast pine nuts. Served together with pepper, garlic, onion, peas, corn.
brown rice. o regular soup (calories: 145 carbs: 21 fats:8
o regular meal protein: 9)
(calories: 401 carbs: 42 fats: 11 protein: 37) o Arabic quinoa salad. Chicken, tomato, quinoa,
o brown rice replace to white rice cucumber, chickpeas, pine nuts, parsley, sumac and
(cal: 379 carbs:41 fats:9 protein:38 ) lettuce
o brown rice replace to mash potat (cal: 301 carbs: 23 fats: 8 protein: 26)
(cal:390 carbs:28 fats:15 protein:36 )
o brown rice replace to frekah seeds
 (cal: 331 carbs:26 fats:9 protein:38 )
April  Italian Salmon with Garlic Mustard Sauce. Salmon with Italian seasoning.  Double Turkey Sandwich. 2 slice turkey, brown bread,
13 Together with brown rice and cherry tomato salad. Served with Garlic mustard feta spinach spread. Served with Italian Salad
sauce. o regular sandwich
o regular meal (cal: 146 carbs:12 fats:5 protein:11)
(calories: 402 carbs: 50 fats: 7 protein: 45) Loaded Vegetable Salad. Chicken, grated carrots, rocket
o brown rice replace to potato salad leaves, slice tomato, pomegranate. Served with Italian
(calories: 276 carbs: 25 fats: 5 protein: 44) dressing. (cal: 269 carbs: 14.4 fats: 6.9 protein: 38.5)
o brown rice replace to Roasted vegetable (green beans, spinach, sweet pepper,
cauliflower) with Italian seasoning
(cal: 264 carbs: 23 fats: 6 protein: 44)
o brown rice replace to white rice
 (cal: 380 carbs:49 fats:6 protein:47)
April  Mexican Beef Mix with Sweet Pepper and Mexican Spices. Together with Brown  Green Vegetable Meal. Chicken, mix of green
14 Rice and Lime Avocado Salad. Served with Mexican lime sauce. vegetables (broccoli, green beans green pepper,
o regular meal zucchini). Served with fresh yogurt sauce.
(Cal: 417 carbs: 49 fats: 9 protein: 31) o regular meal
o brown rice replace to roasted mix vegetables (calories: 240 carbs:8 fats:7 protein:33)
(cal: 279 carbs: 12 fats: 7 protein: 30)
o brown rice replace to white rice
(cals:395 carbs:45 fats:8 protein:32
o brown rice replace to mashed potato
 (cal: 407 carbs: 33 fats: 13 protein: 30)
April  Beef Bechamel. Penney pasta, minced beef, milk, mozzarella cheese, carrots, red  Tuna Bean Salad. Tuna chunks, red beans, lettuce,
15 and green bell pepper, onion, garlic, tomato and brown bread. tomato, corn, carrots, red radish.
o regular meal o regular meal
(calories: 416 carbs: 47 fats: 8 protein: 36) (calories: 261 carbs: 34 fats: 9 protein: 27)
o meal replace to chicken freekeh salad
(calories: 288 carbs: 27 fats: 3 protein: 42)
o meal replace to mixed beans salad
(calories: 257 carbs: 42 fats: 3 protein: 32)
 meal replace to fresh grapefruit salad w/ quinoa (calories: 335 carbs: 31 fats: 7
protein: 46)
April  Beef Mushroom Meal. Beef strips topped with mushroom glaze sauce. Together  Three Mini Sandwich.1 Beef sandwich, 1 chicken
16 with brown rice and potato salad. Served with extra mushroom glaze sauce. sandwich, 1 mozzarella sandwich. Served with classic
o regular meal olive salad.
(calories: 504 carbs: 57 fats: 15 protein: 33) o regular sandwich
o brown rice replace to white rice (cal: 296 carbs: 23 fats: 7 protein: 32)
(calories: 482 carbs: 56 fats: 14 protein: 35) o Mediterranean Chopped Salad With romaine
o brown rice replace to green salad lettuce, cherry tomato Cucumber, spinach, basil,
(calories: 324 carbs: 22 fats: 18 protein: 31) fresh feta crumble and vinaigrette dressing.
o brown rice replace to corn salad (cal: 238 carbs:15 fats: 2 protein:42)
 (calories: 414 carbs: 23 fats: 14 protein: 30)
April  Spicy Chicken Curry Meal. Spicy chicken on topped of mix chickpeas, chicken,  Chicken Vegetable Soup. Chicken, potato, pumpkins,
17 mushroom, mustard seeds and baby spinach. Together with brown rice. carrots Sweet pepper, celery, mushroom Spinach,
o regular meal coconut milk and fresh milk.
(calories: 322 carbs: 48 fats: 3 protein: 26) o regular soup (calories: 119 carbs: 20 fats: 1
o brown rice replace to white rice protein: 18)
(cal: 300 carbs: 47 fats:2 protein: 28) o Beef Eggplant Salad. Minced beef with eggplant
o brown rice replace to mash potato salad (tomato, onion, parsley, eggplant). Served with
(cal: 312 carbs: 35 fats: 8 protein: 25) tahina yogurt sauce. (Cal: 247 carbs:12 fats:4
o brown rice replace to frekah rice protein:18)
 (cal:197 carbs: 21 fats: 2 protein: 25)
April Shrimp mix grill rice. Shrimp Mix with brown rice, carrot, and egg. Garnish with green  Stuffed Sweet Pepper. Minced beef and mix
18 onion. Served with Asian sauce. vegetables. With parmesan cheese and Italian herbs.
o regular meal Served with our creamy paprika sauce.
(cal:340 carbs:28 fats: 3 protein: 39) o regular meal (calories: 195 carbs: 4 fats: 10
o brown rice replace to white rice protein: 26)
(cal: 330 carbs: 41 fats: 2 protein: 41) o Stuffed Zucchini. Stuffed zucchini with minced beef
o meal replace to pomegranate salad and served with tomato sauce. (cal: 184 carbs: 10
(cal: 306 carbs: 30 fats: 4 protein: 42) fats: 6 protein: 26)
o meal replace to burghul salad with chicken kofta o Stuffed Cabbage. Cabbage Stuffed with Chicken,
(cal: 298 carbs: 17 fats: 7 protein: 20) Mushroom, Carrot, Cabbage, Zucchini. Served with
o shrimp to chicken fresh yogurt sauce.
 (cal: 358 carbs: 43 fats: 6 protein: 45) (cal: 230 carbs:7 fats:8 protein: 34)
April  Chicken Parmesan with Quinoa. Chicken breaded with flour and egg. Poured on  Greek Power Salad. Fresh green salad with chicken,
20 topped with tomato sauce. Garnish with parsley and served with red quinoa. cherry tomato and cucumber. Served with Italian
o Regular meal sauce
(cal: 369 carbs: 39 fats: 5.4 protein: 48.5) o regular salad
o quinoa to brown pasta (cal: 168 carbs:15 fats:2 protein: 24)
(cal: 363 carbs: 41 fats: 4 protein: 45)
o quinoa to grilled vegetables(spinach, cauliflower, mushroom, zucchini)
(cal: 256 carbs: 15 fats: 3 protein: 48)
o quinoa to mash potato
(cal: 352 carbs: 28 fats: 9 protein: 44)

April  Korean Beef Meal with minced beef, brown rice, mix of spinach, mushroom,  Chicken Zucchini Soup. Chicken, zucchini, carrots,
21 sweet pepper. Served with fresh yogurt sauce. cabbage, fresh garlic, fresh onion
o regular meal o regular soup
(cal: 440 carbs: 48 fats: 8 protein: 26) (cal: 85 carbs: 7 fats: 1 protein: 16)
o brown rice replace to white rice o Chicken Mix Beans Salad. Fresh lettuce, red
(cal: 418 carbs: 47 fats: 7 protein: 28) cabbage, corn, chickpeas, parsley And lime yogurt
o brown rice replace to eggplant salad sauce
(cal: 298 carbs: 18 fats: 6 protein: 24) (cal: 257 carbs: 42 fats: 3 protein: 32)
o brown rice replace to cauliflower rice
 (cal: 274 carbs: 12 fats: 8 protein: 23)
APRIL  Chicken Kusheri. Chicken mix with lentil, white beans, pasta, chickpeas, brown  Asian Beef Sandwich. Beef strips marinated in Asian
22 rice and fry onion. Served with tomato sauce. sauce, brown bread rub with ginger, light cheese, red
o regular meal and white cabbage. Together with Corn Salad.
(cal: 437 carbs: 70 fats: 4 protein: 34) o regular sandwich
o meal replace to burghul salad with chicken kofta (cal: 215 carbs: 14 fats: 6.1 protein: 23.4)
( cal:298 carbs: 17 fats: 7 protein: 20) o Mexican Tuna Salad. Lettuce, tomato, cucumber,
o meal replace to chicken almond salad black olives, corn, tuna, onion. (cal: 227 carbs: 6
(cal: 379 carbs: 35 fats: 10 protein: 34) fats: 13 protein: 20)
o meal replace to peach and almond quinoa salad
 (cal: 316 carbs: 47 fats: 13 protein: 13)
APRIL  Moroccan Beef Meal. Beef strips mix with sweet pepper, green beans and baby  Chicken Paprika Vegetable. Chicken season with
23 corn. Together with brown Moroccan rice. Served with fresh yogurt sauce. paprika. Together with sweet pepper, baby spinach,
o regular meal potato and carrot.
(cal: 396 carbs: 45 fats: 7 protein: 33) o regular meal
o cous-cous rice replace to roasted vegetables o (cal: 236 carbs:16 fats:2 protein: 39)
(cauliflower, zucchini, carrots) (cal: 297 carbs: 20 fats: 7 protein: 34)
o cous-cous rice replace to white rice
(cal: 378 carbs: 47 fats: 8 protein: 33)
o cous-cous rice replace to cauliflower rice
 (cal: 234 carbs: 11 fats: 9 protein: 28)