4MEALS PLAN

Monthly Meal Plan

Day Meal 1 Meal 2 Meal 3 Meal 4
 Light grilled salmon meal:  Honey mustard chicken meal:  Chicken sandwich with olives  One pot Greek chicken meal:
Grilled salmon with brown rice and Grilled chicken with roasted Arabic sauce: Grilled chicken with
olive salad with jalapeno sauce vegetables and honey mustard Brown bread, chicken, mix lettuce, cauliflower rice and chili lime
(jalapeno-dill-yogurt). sauce parsley, mint, sweet pepper, olives sauce (chili flakes-lime-
July  Calories: 406  Calories: 316 and Arish cheese yogurt).
31 - Brown rice replacement options:  Calories:
 Quinoa
 Sweet pepper with spinach and
mushroom
 Mashed potato
 Arabian meal:  Chicken stuffed mushroom:  Mexican beef:  Haloumi salad:
chicken kofta with brown rice Grilled chicken stuffed with Beef with sweet pepper and Haloumi cheese with lettuce,
and carrots cabbage lettuce salad mushroom, mozzarella cheese Mexican spices and lime avocado Shaya seed, tomato, olives and
with fresh yogurt sauce (yogurt, and fresh parsley, with mashed salad (avocado-tomato-red chili- carrot and fresh yogurt sauce
AUG. parsley, mint, dill). potato and pomegranate salad red onion-lime-coriander-pine (yogurt, parsley, mint, dill).
1  Calories: 405 with jalapeno sauce (jalapeno- nuts-pepper)  Calories: 179
- Brown rice replacement options: dill-yogurt)
 Quinoa  Calories: 441
 Double salad.
 Chickpeas salad
 Beef & zucchini meal:  Green sandwich:  Taco beef salad:  Beef broccoli cauliflower
Beef strips with roasted zucchini Brown bread, chicken, Ground beef, lettuce, tomato, meal:
& mushroom with Brown rice cucumber and lettuce avocado corn, pickles, olives, parsley and Beef strips mixed with double
and lettuce beetroot salad with sauce (avocado-dill-mint- pickled sauce (pickle-yogurt) broccoli & cauliflower and
yogurt sauce (yogurt, parsley, parsley-Philadelphia cheese) Asian sauce (sesame oil-
mint, dill).  Calories: 345 cornstarch-soya-ginger-honey-
 Calories : 407 garlic-vinegar).
AUG.
- Brown rice replacement options:  Calories:
2
 Double salad
 Double vegetable
 Quinoa

Aug.  Pistachio chicken pasta:  Healthy chicken salad:  Stuffed cabbage meal:  Shrimp mixed grill rice meal:
 4 Brown pasta, chicken, cherry
tomato and pistachio sauce
(pistachio nuts-parmesan-garlic).
 Calories: 424
- Meal replacement options:
 Haloumi salad
 Fresh chicken quinoa salad
 Shawarma chicken salad
 Korean beef meal:
Ground beef with brown rice,
spinach, mushroom, sweet
pepper and fresh yogurt sauce
Aug. (yogurt, salt, parsley, mint, dill).
5  Calories: 440
- Brown rice replacement options:
 Double vegetable
 Quinoa
 Lettuce mix salad
 Asian shrimp meal:
Shrimp sesame with brown rice
and cabbage salad with chili lime
sauce (chili-flakes-lime-yogurt).
Aug.  Calories: 377
6 - Brown rice replacement options:
 Quinoa
 Sweet pepper green beans
mushroom
 Cauliflower rice
 Green chicken curry:
with brown rice topped with
parsley pomegranate and pine
nuts.
Aug.  Calories: 466
7 - Meal replacement options:
 Haloumi salad
 Fresh chicken quinoa salad
 Shawarma chicken salad
Aug.  Middle east meal:
8 Arabic sauce:
Grilled chicken with rocket,
spinach, lettuce, cucumber,
parsley and Italian sauce
(vinegar-lemon-dried basil-
dried parsley)
 Calories: 236
 Chicken corn salad:
Grilled chicken with corn salad
(sweet pepper-parsley-red
cabbage) and chili lime sauce
(chili flakes-lime-yogurt)
 Calories: 368
 Classic beef burger:
Brown bun bread, beef,
tomato, lettuce, pickles and
special my way sauce.
 Calories: 214
 Mexican beef:
Beef with sweet pepper and
Mexican spices and lime
avocado salad (avocado-
tomato-red chili-red onion-
lime-coriander-pine nuts-
pepper)
 Calories: 273
 Chicken sandwich with olives
Chicken, cabbage, carrots,
zucchini, mushroom, with fresh
yogurt (yogurt, parsley, mint, dill):
 Turkey fresh salad:
Smoked turkey, cucumber, carrot,
red cabbage
 Chicken shawarma salad:
Chicken with quinoa, lettuce,
tomato, parsley, chickpeas, olives
and Jalapeno sauce (jalapeno-dill-
yogurt
 Quick beef and vegetable:
Beef, cauliflower, zucchini, baby
corn-green beans and fresh yogurt
sauce (yogurt, parsley, mint, dill)
 Roasted cauliflower salad:
Shrimp, brown rice, carrot,
green onion and egg with
Asian sauce (sesame oil-
cornstarch-soya-ginger-honey-
garlic-vinegar)
 Calories: 340
 Beetroot and feta cheese
salad:
Beetroot, feta cheese, mix
lettuce, baby spinach and
Italian sauce.
Calories: 190
 Greek chicken meal:
Grilled chicken, roasted
vegetables, cauliflower
tabbouleh and fresh yogurt
sauce (yogurt, parsley, mint,
dill)
 Calories:
 Italian chicken meal:
Chicken with cherry tomato,
mushroom with parmesan
cheese cherry and herbs with
mash potato, chili lime sauce.
 Calories:
 Meat balls Pasta:
 Beef balls with slice of onion and Brown bread, chicken, mix Grilled chicken, roasted Brown pasta with ball beef
mushroom with brown rice and lettuce, parsley, mint, sweet cauliflower, chickpeas, onion, stuffed with feta cheese in red
tabbouleh salad and beetroot, pepper, olives and Arish cheese lettuce and parsley with tahina sauce (tomato sauce-tomato
tahina yogurt sauce (beetroot-  Calories: 309 lime sauce (tahina-garlic-lemon) fresh-red sweet pepper).
tahina-yogurt).  Calories: 402
 Calories: 388
- Brown rice replacement options:
 Quinoa
 Eggplant salad
 Potato salad

 Salmon shrimp meal:
Grilled salmon and shrimp with
brown rice and tomato salad,
lime garlic yogurt (lime, garlic
and yogurt).
Aug.  Calories: 334
9 - Brown rice replacement options:
 Quinoa
 Sliced potato salad
 Corn salad
 Green vegetable meal:
Grilled chicken with green
vegetable green beans-
broccoli-green pepper-zucchini)
and Lime tahina sauce (lime-
tahina-garlic-salt)
 Calories: 240
 Beetroot and feta cheese salad:
Beetroot, feta cheese, mix lettuce,
baby spinach and Italian sauce.
 Steak and mushroom meal:
Beef with mash potato and
slices of potato salad,
mushroom sauce.
 Calories:

 Moroccan beef meal:  Special Chicken meal:  Healthy beef meal:  Grilled salmon & carrot meal:
Beef with vegetables (sweet Roasted chicken & mixed Beef strips with roasted mixed Grilled salmon with roasted
pepper, green beans and baby vegetable with fresh yogurt vegetable and fresh yogurt sauce vegetables and carrots salad,
corn) and brown Cous-cous with sauce (yogurt, salt, parsley, (yogurt, parsley, mint, dill) jalapeno sauce (jalapeno-dill-
yogurt sauce (yogurt, salt, mint, dill) yogurt).
parsley, mint, dill).  Calories: 233  Calories:
Aug.  Calories: 396
11 - Brown cous – cous replacement:
 Double vegetables.
 Cauliflower rice
 Quinoa

Aug.  Chicken grill mix rice:  Double turkey sandwich:  Chicken corn salad:  Buffalo chicken:
12
 Chicken with brown rice, carrot, Brown bread with turkey, Grilled chicken with corn salad Chicken balls with roasted
green onion, cabbage and egg spinach and feta cheese. (sweet pepper-parsley-red vegetables and corn salad,
with Asian sauce (sesame oil-  Calories: 146 cabbage) and chili lime sauce (chili jalapeno sauce (jalapeno-dill-
cornstarch-soya-ginger-honey- flakes-lime-yogurt) yogurt).
garlic-vinegar).  Calories:
 Calories: 407
- Meal replacement options:
 Beetroot and feta cheese salad
 Pomegranate salad
 Taco beef salad

 Chimichurri chicken pasta:  Asian beef sandwich:  Healthy chicken salad:  Taco shrimp meal:
Brown pasta with chicken and Brown bread, strips beef Grilled chicken with rocket, Shrimp with lettuce mix salad
cherry tomato with chimichurri cooked in Asian way, white spinach, lettuce, cucumber, and red beans with corn salad
sauce (parsley-white onion- cabbage and red cabbage parsley and Italian sauce (vinegar- and jalapeno sauce.
vinegar-garlic-lemon - pepper)  Calories: lemon-dried basil-dried parsley)  Calories:
and parmesan cheese.
Aug.
 Calories: 452
13
- Meal replacement options:
 Haloumi salad
 Fresh chicken quinoa salad
 Shawarma chicken salad

 Grilled chicken burghoul:
Grilled chicken with burghoul
salad and brown rice, tahina lime
(tahina- garlic-lemon).
 Calories: 413
Aug.
- Brown rice replacement options:
14
 Double burghoul salad
 Quinoa
 Cauliflower rice
 Pomegranate salad:
Quinoa, pomegranate, feta
cheese, cucumber, tomato,
iceberg lettuce and parsley and
Italian sauce (vinegar-lemon-
dried basil-dried parsley)
 Calories: 286
 Green sandwich:
Brown bread, chicken, cucumber
and lettuce avocado sauce
(avocado-dill-mint-parsley-
Philadelphia cheese)
 Coconut milk chicken
curry meal:
Chicken breast with coconut
milk curry with brown rice
topped with fresh parsley,
pomegranate and toast pine
nuts.
 Calories: 392

Aug.  Lemon pepper chicken meal:  Grilled California avocado  Chicken stuffed mushroom:  Light grilled salmon meal:
15 chicken:
 Grilled chicken with brown rice
with mixed vegetable sweet
pepper green beans baby corn.
Fresh yogurt sauce (yogurt, salt,
parsley, mint, dill)
 Calories: 392
- Brown rice replacement options:
 Double vegetable
 Mashed potato
 Quinoa
Chicken breast topped with
avocado salad & mozzarella
cheese with mashed potato.
Chili lime sauce
 Calories: 419
Grilled chicken stuffed with
mushroom, mozzarella cheese and
fresh parsley, with mashed potato
and pomegranate salad with
jalapeno sauce (jalapeno-dill-
yogurt)
Grilled salmon with sweet,
pepper, spinach and
mushroom and olive salad
with jalapeno sauce (jalapeno-
dill-yogurt).
 Calories:

 Chicken broccoli meal:  Sweet chili chicken:  Classic beef burger:  Chicken shawarma salad:
Chicken with brown rice and Grilled chicken mix leaves Brown bun bread, beef, tomato, Chicken with quinoa, lettuce,
broccoli zucchini, mushroom, (lettuce, cabbage and spinach) lettuce, pickles and special my way tomato, parsley, chickpeas,
white onion, parsley, garlic. with burghul and tomato, sauce. olives and Jalapeno sauce
 Calories: sweet chili sauce. (jalapeno-dill-yogurt)
- Brown rice replacement options:  Calories: 122  Calories: 463
 Double vegetable. - Brown rice replacement
Aug.  Tomato Salad options:
16  Mashed potato  Stuffed chicken with feta and
spinach – quinoa- pomegranate
salad- jalapeno sauce
 Mashed potato
 Double pomegranate salad
 Roasted vegetables

 Taco shrimp meal:  Chicken mozzarella sandwich:  Honey mustard chicken meal:  Grilled chicken burghoul:
Shrimp with brown rice and red Brown bread, chicken, sweet Grilled chicken with roasted Grilled chicken with burghoul
beans with corn salad and pepper, mushroom, mozzarella vegetables and honey mustard salad and cauliflower rice,
jalapeno sauce. cheese sauce tahina lime (tahina- garlic-
 Calories: 470  Calories: 283 lemon).
Aug.
- Brown rice replacement options:  Calories:
18
 Double corn salad
 Lettuce mix salad
 Avocado salad

Aug.  Buffalo chicken:  Fresh chicken quinoa salad:  Italian chicken meal:  Lemon pepper chicken meal:
19
 Chicken balls with brown rice and
corn salad, jalapeno sauce
(jalapeno-dill-yogurt).
 Calories: 483
- Brown rice replacement options:
 Quinoa
 Roasted vegetable
 Mashed potato
 Grilled salmon & carrot meal:
Grilled salmon with brown rice
and carrots salad, jalapeno sauce
(jalapeno-dill-yogurt).
 Calories: 377
Aug. - Brown rice replacement options:
20  Quinoa
 Roasted vegetable
 Mashed potato
- Seafood allergic replacement
meal:
 Green chicken curry
 Steak and mushroom meal:
Beef with brown rice and slices of
potato salad, mushroom sauce.
Aug.  Calories:
21 - Brown rice replacement options:
 Quinoa
 Roasted vegetable
 Double potato salad
 Meat balls Pasta:
Brown pasta with ball beef
stuffed with feta cheese in red
sauce (tomato sauce-tomato
fresh-red sweet pepper).
Aug.
 Calories: 402
22
- Meal replacement option:
 Haloumi salad
 Fresh chicken quinoa salad
 Shawarma chicken salad
Slices of chicken with quinoa,
lettuce, tomato, parsley and
yogurt mint sauce (yogurt,
parsley, mint, dill)
 Calories: 398
 Taco beef salad:
Ground beef, lettuce, tomato,
corn, pickles, olives, parsley
and pickled sauce (pickle-
yogurt)
 Calories: 272
 Stuffed cabbage meal:
Chicken, cabbage, carrots,
zucchini, mushroom, with fresh
yogurt (yogurt, parsley, mint,
dill):
 Calories: 230
 Turkey fresh salad:
Smoked turkey, cucumber,
carrot, red cabbage.
 Calories: 113
Chicken with cherry tomato,
mushroom with parmesan cheese
cherry and herbs with brown rice,
chili lime sauce.
- Brown rice replacement options:
 Quinoa
 Cauliflower rice
 Mashed potato
 Fresh chicken quinoa salad:
Slices of chicken with quinoa,
lettuce, tomato, parsley and
yogurt mint sauce (yogurt, parsley,
mint, dill)
 Chicken mozzarella sandwich:
Brown bread, chicken, sweet
pepper, mushroom, mozzarella
cheese
 Sweet chili chicken:
Grilled chicken mix leaves (lettuce,
cabbage and spinach) with burghul
and tomato, sweet chili sauce.
- Brown rice replacement options:
 Stuffed chicken with feta and
spinach – quinoa- pomegranate
salad- jalapeno sauce
 Mashed potato
 Double pomegranate salad
 Roasted vegetables
Grilled chicken with mash
potato with mixed vegetable
sweet pepper green beans
baby corn. Fresh yogurt sauce
(yogurt, salt, parsley, mint,
dill)
 Calories:
 Chicken broccoli meal:
Chicken with doublr
vegetables broccoli zucchini,
mushroom, white onion,
parsley, garlic.
 Calories:
 Chicken shawarma salad:
Chicken with quinoa, lettuce,
tomato, parsley, chickpeas,
olives and Jalapeno sauce
(jalapeno-dill-yogurt)
 Calories: 463
 Chimichurri chicken pasta:
Brown pasta with chicken and
cherry tomato with
chimichurri sauce (parsley-
white onion-vinegar-garlic-
lemon - pepper) and
parmesan cheese.
 Calories: 452
  Italian chicken meal:
Chicken with cherry tomato,
mushroom with parmesan
cheese cherry and herbs with
Aug. brown rice, chili lime sauce.
23  Calories: 414
- Brown rice replacement options:
 Quinoa
 Cauliflower rice
 Mashed potato
 Greek chicken meal:
Grilled chicken, brown rice,
cauliflower tabbouleh and fresh
yogurt sauce (yogurt, parsley,
mint, dill)
 Calories: 396
Aug. - Brown rice replacement options:
25  Cauliflower rice
 Quinoa
 Roasted vegetable
 Shrimp mixed grill rice meal:
Shrimp, brown rice, carrot, green
onion and egg with Asian sauce
(sesame oil-cornstarch-soya-
ginger-honey-garlic-vinegar)
 Calories: 340
Aug.
- Meal replacement option:
26
 Beetroot and feta cheese salad
 Pomegranate salad
 Taco beef salad
 Chicken shawarma salad:
Chicken with quinoa, lettuce,
tomato, parsley, chickpeas,
olives and Jalapeno sauce
(jalapeno-dill-yogurt)
 Calories: 463
 Quick beef and vegetable:
Beef, cauliflower, zucchini,
baby corn-green beans and
fresh yogurt sauce (yogurt,
parsley, mint, dill)
 Calories: 272
 Roasted cauliflower salad:
Grilled chicken, roasted
cauliflower, chickpeas, onion,
lettuce and parsley with tahina
lime sauce (tahina-garlic-
lemon)
 Calories: 359
 Grilled California avocado
chicken:
Chicken breast topped with
avocado salad & mozzarella
cheese with mashed potato. Chili
lime sauce
 Pomegranate salad:
Quinoa, pomegranate, feta
cheese, cucumber, tomato,
iceberg lettuce and parsley and
Italian sauce (vinegar-lemon-dried
basil-dried parsley)
 Asian beef sandwich:
Brown bread, strips beef cooked in
Asian way, white cabbage and red
cabbage
 Arabian meal:
chicken kofta with chickpeas
salad and carrots cabbage
lettuce salad with fresh yogurt
sauce (yogurt, parsley, mint,
dill).
 Calories:
 Chicken grill mix rice:
Chicken with brown rice,
carrot, green onion, cabbage
and egg with Asian sauce
(sesame oil-cornstarch-soya-
ginger-honey-garlic-vinegar).
 Moroccan beef meal:
Beef with vegetables (sweet
pepper, green beans and baby
corn) and cauliflower rice with
yogurt sauce (yogurt, salt,
parsley, mint, dill).
 Calories:
  Beef broccoli cauliflower meal:  Beetroot and feta cheese  Double turkey sandwich:  Salmon shrimp meal:
Beef strips mixed with broccoli & salad:  Brown bread with turkey, spinach Grilled salmon and shrimp
cauliflower with brown rice and Beetroot, feta cheese, mix and feta cheese with potato salad and tomato
Asian sauce (sesame oil- lettuce, baby spinach and salad, lime garlic yogurt (lime,
cornstarch-soya-ginger-honey- Italian sauce. garlic and yogurt).
Aug.
garlic-vinegar).  Calories: 190  Calories:
27
 Calories: 446
- Brown rice replacement options:
 Double broccoli and cauliflower
 Quinoa
 Cabbage salad
Aug.  Coconut milk chicken curry  Healthy beef meal:  Special Chicken meal:  Middle east meal:
28 meal: Beef strips with roasted mixed Roasted chicken & mixed Beef balls with slice of onion
Chicken breast with coconut milk vegetable and fresh yogurt vegetable with fresh yogurt sauce and mushroom, mash potato
curry with brown rice topped sauce (yogurt, parsley, mint, (yogurt, salt, parsley, mint, dill) and tabbouleh salad and
with fresh parsley, pomegranate dill) beetroot, tahina yogurt sauce
and toast pine nuts.  Calories: 323 (beetroot-tahina-yogurt).
 Calories: 392  Calories:
- Meal replacement options:
 Haloumi salad
 Fresh chicken quinoa salad
 Shawarma chicken salad

Aug.  One pot Greek chicken meal:  Haloumi salad:  Green vegetable meal:  Pistachio chicken pasta:
29 Grilled chicken with brown rice Haloumi cheese with lettuce, Grilled chicken with green Brown pasta, chicken, cherry
and chili lime sauce (chili flakes- Shaya seed, tomato, olives and vegetable green beans-broccoli- tomato and pistachio sauce
lime-yogurt). carrot and fresh yogurt sauce green pepper-zucchini) and Lime (pistachio nuts-parmesan-
 Calories: 364 (yogurt, parsley, mint, dill). tahina sauce (lime-tahina-garlic- garlic).
- Brown rice replacement options:  Calories: 179 salt)  Calories: 424
 Quinoa
 Cauliflower rice
 Roasted vegetables