Zone 3 Low cal Diet Plan

Breakfast
1- Drink 2 cup of water

2- 1 cup of low fat milk or Yogurt (+)

1 Brown 7 cereals medium baguette Or

3 soft toasts (pain de mie) Or

1 loaf Arabic pita bread Or

1 Mar2ou2 loaf

(+)

3 Tbsp of low fat labneh Or

3 slices of low fat white cheese (halloum, double cream…) Or

4 boiled eggs (with 2 Egg Yolks) Or

4 slices of smoked turkey Or

3 Pieces picon light or Sylphide Cheese

(+)

Vegetables (cucumber, lettuce, tomatoes…)

NUTRIMOVE DIET CLINIC

Dietitian Ghina Ghalayini - Barbir, ouzai str, Nakib center, 3rd floor – Tel: 70/037080
Lunch :
- Start your meal with a salad (lettuce, cucumber, tomatoes, parsley, cabbage, carrots, rocca,
mint…) you can add water tuna, corn, white cheese, black olives

+ 1 tsp of olive oil or Tbsp mayonnaise + vinegar or lemon juice or mustard or Balsamic

Main dish :

1- 150g of grilled escalope or skinless chicken breast +

1 Medium baked potato +

1 Tbsp of ketchup

2- 2 cups of stews (Spinach, peas, green beans,…) +

100g of lean meat (10 cubes) +

1 cup of cooked rice

3- 200g of grilled fish filet

+ 1 Medium baked potato + 1 cup of grilled vegetables

4- 4-6 stuffed Zucchinis or

10-12 Stuffed cabbage leaves or

18 Stuffed grape leaves or

3 Stuffed Zucchinis + 6 stuffed cabbage

5- 12 grilled nuggets +

1 medium baked potato +

1 Tbsp ketchup

6- 1 ½ cup of boiled pasta +

½ cup of tomato sauce (tomato, basil &minced meats)

3 Tbsp of mozzarella light

7- 150g of grilled kafta +

5 slices of potato + 1 small loaf brown Arabic bread

NUTRIMOVE DIET CLINIC

Dietitian Ghina Ghalayini - Barbir, ouzai str, Nakib center, 3rd floor – Tel: 70/037080
 3 slices of onions &3 slices of tomatoes + tomato sauce

8- 150g= 12 pieces of grilled chich taouk +

3 Tbsp hommos (‫ )حمص بطحينة‬+ 1 small loaf Arabic bread

2 cups of fattouch

9- 1 ½ cup of lentils (Moujadara) or (moudardara) +

1 cup of low fat yoghurt + 1 cup of cabbage salad

Snack 2 :

- Unica or any wafer chocolate = 120 cal

- Fruit yogurt 0% fat or Ayran Yogurt + 14 almonds or 4 walnuts

- 1 Sugar free ice cream (120cal)

- 1 Handful Nuts + Dried Fruits (Dates(3) or apricots (4), handful of Raisins or dried
cranberries

-Kitkat (2 bars) - 3 digestive light Santiveri biscuits

- 1 Chocoprince - 2 fruit - 1 cup fruit salad

- 1 cup Pudding light (Custard, mohalabieh,... prepared with skimmed milk and Nevella
sweetener

- 3 cups of low fat popcorn + 1 Fruit

Dinner:
1- Tuna Pasta Salad =

½ cup boiled pasta

1 water canned tuna= 180g +

3 Tbsp sweet corn +

lettuce + cucumber + cabbage + tomatoes + shredded carrots +

2 tsp low fat mayonnaise + lemon juice/ mustard

NUTRIMOVE DIET CLINIC

Dietitian Ghina Ghalayini - Barbir, ouzai str, Nakib center, 3rd floor – Tel: 70/037080
* 3 dry toasts

3 Tbsp low fat labneh + vegetables

* 1 baby baguette 7 cereals + 2 slices smoked turkey +

1 tsp light mayo + lettuce &tomatoes

* ½ loaf Arabic bread (Pita)

3 slices low fat cheese (halloumi, double cream,…) + vegetables

* 3 dry toast or 4 cracottes or 1 baby baguette 7 cereals

100g of water canned tuna +

½ cup of diced vegetables (cucumber, tomatoes, onions) +

2 tsp low fat mayonnaise + lemon juice

* 4 boiled or scrambled eggs (with 2 egg yolk) +½ loaf of Arabic bread (Pita) +

vegetables (cucumber, tomatoes, lettuce…)

7- 1 cup of low fat milk + ¾ cup of cornflakes (fitness or Kellogg’s)

Or ½ Cup white oats + handful of raisins or cranberries + 7 almonds or 2 Walnuts

NUTRIMOVE DIET CLINIC

Dietitian Ghina Ghalayini - Barbir, ouzai str, Nakib center, 3rd floor – Tel: 70/037080