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day o Meal 1 o Meal 2

FEB  Salmon with Mushroom, Onion, Baby Corn, Mashed Potato, Spinach  Roasted Chickpeas Avocado Salad. Chickpeas, baby
23 and 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)
FEB  Chicken Spinach with Chickpeas. Chicken mix with spinach and  Chicken Noodles Soup. Chicken, semolina noodle,
24 mushroom.Together with brown rice and served with fresh yogurt carrots,celery, red and green pepper, fresh garlic and
sauce. onion.
o regular meal o regular soup
(cal: 410 carbs: 48 fats: 10 protein: 40) (cal: 104 carbs: 8 fats: 1 protein: 14)
o meal replace to white rice o Beef Burghul Salad. Grilled beef, burghul, baby
(cal: 388 carbs: 47 fats: 9 protein: 41) spinach, fresh lettuce, fresh tomato, red
o meal replace to mash potato cabbage,cucumber
(cal: 399 carbs: 35 fats: 14 protein: 39) (cal: 288 carbs: 21 fats: 9 protein: 29)
o meal replace to grille vegetables (cauliflower, green beans,
zucchini)
(cal: 297 carbs: 23 fats: 8 protein: 42)
FEB  Pistachio Chicken Pasta. Brown pasta with creamy pistachio  Mexican Beef Sandwich. Beef, red pesto, red
25 sauce , chicken, cherry tomato and topped with parmesan cheese. sweet 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
(cal; 288 carbs: 27 fats: 2 protein: 42) basil, 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)
FEB  Italian Beef Meal. Beef strips together with brown rice and mix  Lentil Soup. Lentil beans, tomato, carrots, onion,
26 of green beans, cherry tomato, zucchini and mushroom. Served with olive oil, pepper.
chili lime sauce. o regular meal
o regular meal (cal: 110 carbs: 22 fats: 1 protein: 5)
(cal: 414 carbs: 47 fats: 10 protein: 36) o Quinoa Pomegranate Salad. Grilled chicken,
o brown rice replace to mix vegetables(broccoli, spinach, sweet tomato, quinoa, parsley, lemon, lettuce, pomegranate
pepper) .
(cal: 280 carbs: 18 fats: 9 protein: 35) (cal: 399 carbs: 49 fats: 5 protein: 46)
o brown rice replace to white rice
(cal: 392 carbs: 46 fats: 9 protein: 37)
o brown rice replace to mashed potato
(cal: 404 carbs: 35 fats: 14 protein: 36)
FEB  Chicken Biryani. Brown rice season with cumin, coriander  Tabbouleh Quinoa Salad. Thubellah, quinoa,
27 powder, masala, garlic, onion, tomato, parsley and topped with tomato, Parsley, chicken.
chicken.Serve with tsatsike 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 Musakan 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)

FEB  Shrimp with Creamy Spinach. Shrimp with garlic, onion,  Three Mini Sandwich. 1 chicken sandwich, 1
28 mushroom, red sweet pepper and spinach. Together with brown rice halloumi sandwich, 1 mushroom sandwich. Served on
and serve with jalapeno sauce. a side of coleslaw salad.
o regular meal o regular sandwich
(cal: 345 carbs: 42 fats: 3 protein: 37) (cal: 252 carbs: 13 fats: 7 protein: 32)
o brown rice replace to white rice o Zater Salad. Chicken, lettuce, diced tomato,slice
(cal: 323 carbs: 41 fats: 2 protein: 39) olives, grated carrot, halloumi cheese, zatter powder,
o brown rice replace to mash potato Italian dressing.
(cal: 219 carbs: 17 fats: 2 protein: 35) (cal: 338 carbs: 14 fats: 13 protein:47
o brown rice replace to vegetables (sweet pepper, carrots,
cauliflower)
(cal: 235 carbs: 18 fats: 2 protein: 40)