Nom: Mr Date: 22-1-2012 REPAS JOUR 1 Breakfast 7:00 Nescafe+water

-1 small loaf brown bread or 2 life Bread or 4 Toasts Life Bread Or 4 Toasts (Chami) or 1 bread chami or 5 rice cakes or corn cakes or 4 waza or Ryvita. -2 piece turkey 60 grs

JOUR 2
-1 small loaf brown bread -60 grs Double crme cheese .

calories:1500-1600 JOUR 3 JOUR 4

-1 life Bread or 2 Toasts Life Bread Or 3 Kaak Life bread. -2 tsp Zaatar+ -2 Tbs Labne +tomato - 5 TBS of oat meal or 2 3 oat cookies. - 1 cup of soymilk or quinoa milk .

JOUR 5
-5 rice cakes Or 3 Toasts Or 1 bread (Chami). -1 egg(2 white+1 yolk).

JOUR 6
-1 small loaf brown bread or 4 waza or Ryvita. -2 piece turkey 60 grs

JOUR 7
-1 small loaf brown bread -60 grs Halloum Cheese .

Snacks(choice s for 2 snacks) 10:00 -11:00 & 4:00-5:00 Lunch 2:00 Salad +olive oil+lemon+ mustard Dinner 7:00(except weekend)

- 1 fruit ( look at list) -10 grs chocolate -2 walnuts -coffee with no sugar - 180 grs grilled salmon -salad

- 2 fruits ( look at list) -10 grs chocolate

- 2 fruits -8 almonds or 2 walnuts.

-1 cup low calorie cranberry juice -8 almonds

- 2 fruits ( look at list) -10 grs chocolate

- 2 fruits -8 almonds or 2 walnuts.

1 cup low calorie cranberry juice -8 almonds

-tuna salad ( 120 grs smoked tuna) -salad + 4 Tbs corn. - TAOUK 180 grs ( 2 shish) -2 Tbs hommos or 1 life bread -Aubergine salad+olive oil

- 120 grs smoked salmon -1 small baked potato or 3 waza toasts. -180 grs of Fish(Filet sole or hamour or dorade..) -1/3 cup of quinoa(add cucumber+tomat o+balsamique vinegar+onion+p arsley.

-1 small brown baguette 60 grs. -3 pieces turkey or low fat cheese

-1 small brown baguette 60 grs. -3 pieces smoked salmon (60 grs )

- 200g of salad (palmito, asparagus, artichoke, 3 tbs of corn) -120 grs chicken. -1&1/2 cups of veggies or Curry+chicken or prawns. -1/3 cup quinoa or Barley instead of couscous &rice

- 180gr of fish or tuna - green salad -1 cup peas+carrot.

- 180 grs grilled salmon or Prawns -1/3 cup of quinoa(add cucumber+tomato+bals amique vinegar+onion+parsley.

- 180grs grilled filet steak -90 grs baked potato or 1/3 cup of quinoa or barley(Naturalia)

- Shawarma 180 grs+allowed veggies -1/2 loaf life bread -fattoush with grilled life bread

-180 grs of Fish or sea food. -salad+Baked potato

MEAL Breakfast 7:00 Nescafe+water

JOUR 8 -1 small loaf brown bread or 2 life Bread or 4 Toasts Life Bread Or 4 Toasts (Chami) or 1 bread chami or 5 rice cakes or corn cakes or 4 waza or Ryvita. -2 piece turkey 60 grs

JOUR 9 -1 small loaf brown bread -60 grs Double crme cheese .

JOUR 10 -1 life Bread or 2 Toasts Life Bread Or 3 Kaak Life bread. -2 tsp Zaatar+1 tsp olive oil++ -2 Tbs Labne +tomato

Snacks(choice s for 2 snacks) 10:00 -11:00 4:00-5:00pm Lunch 2:00 Salad +olive oil+lemon+ mustard

- 1 fruit ( look at list) -10 grs chocolate -2 walnuts -coffee with no sugar

- 2 fruits ( look at list) -10 grs chocolate

- 2 fruits -8 almonds or 2 walnuts.

JOUR 11 -1 small loaf brown bread or 2 life Bread or 4 Toasts Life Bread Or 4 Toasts (Chami) or 1 bread chami or 5 rice cakes or corn cakes or 4 waza or Ryvita. -2 piece turkey 60 grs -1 cup low calorie cranberry juice -8 almonds

JOUR 12 - 5 TBS of oat meal or 2 3 oat cookies. - 1 cup of soymilk or quinoa milk .

JOUR 13 -5 rice cakes Or 3 Toasts Or 1 bread (Chami). -3 tsp zaatar and oil..

JOUR 14 -5 rice cakes Or 3 Toasts Or 1 bread (Chami). - 2 tsp Zaatar+1 tsp olive oil+water+tomato.

- 2 fruits ( look at list) -10 grs chocolate

- 2 fruits -8 almonds or 2 walnuts.

1 cup low calorie cranberry juice -8 almonds

-TAOUK 120 grs ( 3 shish) -1/2 brown bread

-3/4 cup of lentils salad& tomatos -1 fruit.

-1 small brown baguette 60 grs. -3 pieces turkey or low fat cheese

-1 small brown baguette 60 grs. -3 pieces smoked salmon (60 grs )

- kafta 120 grs -zucchini+ aubergine or any other salad -1 cup low fat yogurt.

-omlette 2 egg yolk + veggies+zukkini -2 toasts chami. -bakle salad+ 2 walnuts

-120 grs fresh mozarella. -tomatoes.

Dinner 7:00(except weekend)

-BEANS+ rice . -1/2 cup rice -2 cups Loubie+carrots +minced meat -1 cup yogurt.

-180 grs of Fish or prawns -1/3 cup of quinoa(+cucumb er+tomato+balsa mique vinegar+onion+p arrsley.

- 180 grs grilled salmon or fish -1/3 cup of quinoa(add cucumber+tomat o+balsamique vinegar+onion+p arsley.

-Stuffed squash or Koussa Mihshi( 5 medium) -2 cups of Tomato sauce ...

-180 Grs Kafta -1/2 BROWN BREAD -1 tbs hommos -fattoush w no bread.

- 180g of veau blancs -1/3 cup of quinoa(add cucumber+tomato+ba lsamique vinegar+onion+parsle y.

- 180 grs chicken - 1 salad -1 small baked potato

EXCHANGES :
-2 RYVITA OR WASA =2 CORN CAKE OR RICE CAKE OR 1 MULTICEREAL SLICE BREAD OR LITTLE Baguette 8 cm ( empty) OR 3 CRACOTTES OR 1LOAF OR 2 TOASTS OR 3 KAAK (LIFE BREAD) OR LOAF OR 2 TOAST OAT , RYE OR BARLEY CHAMI... (salt free, fat free, sugar free) OR ARABIC BREAD (25 gr) OR1/4 LOAF OF WHOLE WHEAT BREAD OR 5 SMALL LEBANESE BISCUITS (KAAK) -1/2 CUP (90 GRS OR 4 TBS) OF COOKED (RICE, PASTA,MACARONI,PEAS,CORN,) = 1/3 CUP OF QUINOA,= 90 GRS BAKED POTATOES (SMALL)= 1/2 EMPTY BUN OF HAMBURGER BREAD (25 GRS ) OR 25 GRS OF ANY BREAD (PREFFERABLY BROWN) OR 1 CUP OF LOW FAT YOGURT ( LABAN) -180 GRS 0F GRILLED MEAT = 120 GRS CHICKEN = 120 GRS FISH , OR SEAFOOD OR SMOKED TUNA = 1 CUP OF LEGUMES ( MOUJADDARA, PEAS , RED KIDNEY BEANS , LENTILS ,QUINOA,BARLEY,.) = 1 &1/2 CUPS OF STEWS (SPINACH WITH MEAT , LABNIEH , MOULOUKHIEH ..) = 120 GRS FRESH MOZZARELLA..

NB:
FRUIT CAN BE SUBSTITUTED WITH 1 SMALL GLASS OF WINE. 1 NOT MORE THAN 2 TEASPOONS OF OIL PER DAY (YOU CAN SUBSTITUTE EACH TEA SPOON BY EITHER 5 SMALL OLIVES OR 5 GRS BUTTER OR 1/8 OF AVOCADO (30 GRS) OR 2 TABLE SPOONS PUMPKIN SEED OR 2 WALNUTS OR 10 GRS CHOCOLATE ( 1 COTE DOR) -YOU HAVE TO DRINK AT LEAST 2-3 LITRES OF WATER / DAY , YOU CAN SUBSTITUTE IT WITH HERBAL TEAS AND GREEN TEA.ALL KINDS OF TEAS, HERBAL TEAS, INFUSIONS ARE ALLOWED WITHOUT SUGAR, IF NECESSARY 1 TSP OF BROWN SUGAR -EXERCISE REGULARLY: PREFERABLY ( CARDIO) WALKING FOR 1 HOUR A DAY 3 TIMES A WEEK..