Monthly Meal Plan
Meal 1
 Light grilled salmon meal:
Grilled salmon with brown rice and olive salad
with jalapeno sauce (jalapeno-dill-yogurt).
 Calories: 406
- Brown rice replacement options:
 Quinoa (Cal: 412)
 Sweet pepper with spinach and mushroom
(Cal: 272)
 Mashed potato (Cal: 396)
 Arabian meal:
chicken kofta with brown rice and carrots
cabbage lettuce salad with fresh yogurt sauce
(yogurt, parsley, mint, dill).
 Calories: 405
- Brown rice replacement options:
 Quinoa (Cal: 411)
 Double salad (Cal: 247)
 Chickpeas salad (Cal: 355)
 Beef & zucchini meal:
Beef strips with roasted zucchini & mushroom
with Brown rice and lettuce beetroot salad with
yogurt sauce (yogurt, parsley, mint, dill).
 Calories: 407
- Brown rice replacement options:
 Double salad (Cal: 264)
 Double vegetable (Cal: 240)
 Quinoa (Cal: 413)
 Pistachio chicken pasta:
Brown pasta, chicken, cherry tomato and
pistachio sauce (pistachio nuts-parmesan-garlic).
 Calories: 424
- Meal replacement options:
Meal 2 Meal 3
 Honey mustard chicken meal:
Grilled chicken with roasted vegetables and
honey mustard sauce
 Calories: 316
 Chicken stuffed mushroom:
Grilled chicken stuffed with mushroom,
mozzarella cheese and fresh parsley, with
mashed potato and pomegranate salad with
jalapeno sauce (jalapeno-dill-yogurt)
 Calories: 441
 Green sandwich:
Brown bread, chicken, cucumber and lettuce
avocado sauce (avocado-dill-mint-parsley-
Philadelphia cheese)
 Calories: 345
 Healthy chicken salad:
Grilled chicken with rocket, spinach, lettuce,
cucumber, parsley and Italian sauce (vinegar-
lemon-dried basil-dried parsley)
 Calories: 236
 Chicken sandwich with olives Arabic
sauce:
Brown bread, chicken, mix lettuce,
parsley, mint, sweet pepper, olives and
Arish cheese
 Calories: 309
 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
 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
  Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)
 Korean beef meal:  Chicken corn salad:  Turkey fresh salad:
Ground beef with brown rice, spinach, Grilled chicken with corn salad (sweet pepper- Smoked turkey, cucumber, carrot, red
mushroom, sweet pepper and fresh yogurt sauce parsley-red cabbage) and chili lime sauce (chili cabbage
(yogurt, salt, parsley, mint, dill). flakes-lime-yogurt) Calories: 113
 Calories: 440  Calories: 368
- Brown rice replacement options:
 Double vegetable (Cal: 306)
 Quinoa (Cal: 446)
 Lettuce mix salad (Cal: 282)

 Asian shrimp meal:  Classic beef burger:  Chicken shawarma salad:

Shrimp sesame with brown rice and cabbage
salad with chili lime sauce (chili-flakes-lime-
yogurt).
 Calories: 377
- Brown rice replacement options:
 Quinoa (Cal: 383)
 Sweet pepper green beans mushroom
(Cal: 223)
 Cauliflower rice (Cal: 211)
 Green chicken curry:
with brown rice topped with parsley
pomegranate and pine nuts.
 Calories: 466
- Meal replacement options:
 Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)
 Middle east meal:
Beef balls with slice of onion and mushroom with
brown rice and tabbouleh salad and beetroot,
tahina yogurt sauce (beetroot-tahina-yogurt).
 Calories: 388
- Brown rice replacement options:
 Quinoa (Cal: 394)
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 Arabic sauce:
Brown bread, chicken, mix lettuce, parsley,
mint, sweet pepper, olives and Arish cheese
 Calories: 309
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
  Eggplant salad (Cal: 254)
 Potato salad (Cal: 262)
 Salmon shrimp meal:  Green vegetable meal:  Beetroot and feta cheese salad:
Grilled salmon and shrimp with brown rice and Grilled chicken with green vegetable green Beetroot, feta cheese, mix lettuce, baby
tomato salad, lime garlic yogurt (lime, garlic and beans-broccoli-green pepper-zucchini) and spinach and Italian sauce.
yogurt). Lime tahina sauce (lime-tahina-garlic-salt)  Calories: 190
 Calories: 334  Calories: 240
- Brown rice replacement options:
 Quinoa (Cal: 340)
 potato salad (Cal: 208)
 Corn salad (Cal: 244)
 Moroccan beef meal:  Special Chicken meal:  Healthy beef meal:
Beef with vegetables (sweet pepper, green beans Roasted chicken & mixed vegetable with fresh Beef strips with roasted mixed vegetable
and baby corn) and brown Cous-cous with yogurt yogurt sauce (yogurt, salt, parsley, mint, dill) and fresh yogurt sauce (yogurt, parsley,
sauce (yogurt, salt, parsley, mint, dill).  Calories: 233 mint, dill)
 Calories: 396  Calories: 323
- Brown cous – cous replacement:
 Double vegetables (Cal: 247 )
 Cauliflower rice (Cal: 234)
 Quinoa (Cal: 406)
 Chicken grill mix rice:  Double turkey sandwich:  Chicken corn salad:
Chicken with brown rice, carrot, green onion, Brown bread with turkey, spinach and feta Grilled chicken with corn salad (sweet
cabbage and egg with Asian sauce (sesame oil- cheese. pepper-parsley-red cabbage) and chili
cornstarch-soya-ginger-honey-garlic-vinegar).  Calories: 146 lime sauce (chili flakes-lime-yogurt)
 Calories: 407  Calories: 368
- Meal replacement options:
 Beetroot and feta cheese salad (Cal: 190)
 Pomegranate salad (Cal: 287)
 Taco beef salad (Cal: 271)
 Chimichurri chicken pasta:  Asian beef sandwich:  Healthy chicken salad:
Brown pasta with chicken and cherry tomato Brown bread, strips beef cooked in Asian way, Grilled chicken with rocket, spinach,
with chimichurri sauce (parsley-white onion- white cabbage and red cabbage lettuce, cucumber, parsley and Italian
vinegar-garlic-lemon - pepper) and parmesan  Calories: 215 sauce (vinegar-lemon-dried basil-dried
cheese. parsley)
 Calories: 452  Calories: 236
- Meal replacement options:
 Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)
  Grilled chicken burghoul:
Grilled chicken with burghoul salad and brown
rice, tahina lime (tahina- garlic-lemon).
 Calories: 413
- Brown rice replacement options:
 Double burghoul salad (Cal: 327)
 Quinoa (Cal: 419)
 Cauliflower rice (Cal: 247)
 Lemon pepper chicken meal:
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 (Cal: 239)
 Mashed potato (Cal: 382)
 Quinoa (Cal: 398)
 Chicken broccoli meal:
Chicken with brown rice and broccoli zucchini,
mushroom, white onion, parsley, garlic.
 Calories: 393
- Brown rice replacement options:
 Double vegetable (Cal: 242)
 Tomato Salad (Cal: 238)
 Mashed potato (Cal: 383)
 Taco shrimp meal:
Shrimp with brown rice and red beans with corn
salad and jalapeno sauce.
 Calories: 470
- Brown rice replacement options:
 Double corn salad (Cal: 380)
 Lettuce mix salad (Cal: 312)
 Pomegranate salad:
Quinoa, pomegranate, feta cheese, cucumber,
tomato, iceberg lettuce and parsley and Italian
sauce (vinegar-lemon-dried basil-dried parsley)
 Calories: 286
 Grilled California avocado chicken:
Chicken breast topped with avocado salad &
mozzarella cheese with mashed potato. Chili
lime sauce
 Calories: 419
 Sweet chili chicken:
Grilled chicken mix leaves (lettuce, cabbage and
spinach) with burghul and tomato, sweet chili
sauce.
 Calories: 122
 Chicken mozzarella sandwich:
Brown bread, chicken, sweet pepper,
mushroom, mozzarella cheese
 Calories: 283
 Green sandwich:
Brown bread, chicken, cucumber and
lettuce avocado sauce (avocado-dill-mint-
parsley-Philadelphia cheese)
 Calories: 345
 Chicken stuffed mushroom:
Grilled chicken stuffed with mushroom,
mozzarella cheese and fresh parsley, with
mashed potato and pomegranate salad
with jalapeno sauce (jalapeno-dill-yogurt)
 Calories: 441
 Classic beef burger:
Brown bun bread, beef, tomato, lettuce,
pickles and special my way sauce.
 Calories: 316
 Honey mustard chicken meal:
Grilled chicken with roasted vegetables
and honey mustard sauce
 Calories: 316
  Avocado salad (Cal: 353)
 Buffalo chicken:
Chicken balls with brown rice and corn salad,
jalapeno sauce (jalapeno-dill-yogurt).
 Calories: 483
- Brown rice replacement options:
 Quinoa (Cal: 489)
 Roasted vegetable (Cal: 345)
 Mashed potato (Cal: 473)
 Grilled salmon & carrot meal:
Grilled salmon with brown rice and carrots salad,
jalapeno sauce (jalapeno-dill-yogurt).
 Calories: 377
- Brown rice replacement options:
 Quinoa (Cal: 383)
 Roasted vegetable (Cal: 239)
 Mashed potato (Cal: 367)
- Seafood allergic replacement meal:
 Green chicken curry (Cal: 466)
 Steak and mushroom meal:
Beef with brown rice and slices of potato salad,
mushroom sauce.
 Calories: 504
- Brown rice replacement options:
 Quinoa (Cal: 510)
 Roasted vegetable (Cal: 366)
 Double potato salad (Cal: 378)
 Meat balls Pasta:
Brown pasta with ball beef stuffed with feta
cheese in red sauce (tomato sauce-tomato fresh-
red sweet pepper).
 Calories: 402
- Meal replacement option:
 Fresh chicken quinoa salad:  Italian chicken meal:
Slices of chicken with quinoa, lettuce, tomato, Chicken with cherry tomato, mushroom
parsley and yogurt mint sauce (yogurt, parsley, with parmesan cheese cherry and herbs
mint, dill) with brown rice, chili lime sauce.
 Calories: 398  Calories: 414
- Brown rice replacement options:
 Quinoa(Cal: 420)
 Cauliflower rice(Ca: 248)
 Mashed potato(Cal: 404)
 Taco beef salad:  Fresh chicken quinoa salad:
Ground beef, lettuce, tomato, corn, pickles, Slices of chicken with quinoa, lettuce,
olives, parsley and pickled sauce (pickle-yogurt) tomato, parsley and yogurt mint sauce
 Calories: 272 (yogurt, parsley, mint, dill)
 Calories: 398
 Stuffed cabbage meal:  Chicken mozzarella sandwich:
Chicken, cabbage, carrots, zucchini, mushroom, Brown bread, chicken, sweet pepper,
with fresh yogurt (yogurt, parsley, mint, dill): mushroom, mozzarella cheese
 Calories: 230  Calories: 283
 Turkey fresh salad:  Sweet chili chicken:
Smoked turkey, cucumber, carrot, red cabbage. Grilled chicken mix leaves (lettuce,
 Calories: 113 cabbage and spinach) with burghul and
tomato, sweet chili sauce.
 Calories: 122
  Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)

 Italian chicken meal:  Chicken shawarma salad:  Grilled California avocado chicken:
Chicken with cherry tomato, mushroom with Chicken with quinoa, lettuce, tomato, parsley, Chicken breast topped with avocado salad
parmesan cheese cherry and herbs with brown chickpeas, olives and Jalapeno sauce (jalapeno- & mozzarella cheese with mashed potato.
rice, chili lime sauce. dill-yogurt) Chili lime sauce
 Calories: 414  Calories: 463 Calories: 419
- Brown rice replacement options:
 Quinoa (Cal: 420)
 Cauliflower rice (Ca: 248)
 Mashed potato (Cal: 404)

 Greek chicken meal:  Quick beef and vegetable:  Pomegranate salad:

Grilled chicken, brown rice, cauliflower
tabbouleh and fresh yogurt sauce (yogurt,
parsley, mint, dill)
 Calories: 396
- Brown rice replacement options:
 Cauliflower rice (Cal: 230)
 Quinoa (Cal: 402)
 Roasted vegetable (Cal: 258)
Beef, cauliflower, zucchini, baby corn-green Quinoa, pomegranate, feta cheese,
beans and fresh yogurt sauce (yogurt, parsley, cucumber, tomato, iceberg lettuce and
mint, dill) parsley and Italian sauce (vinegar-lemon-
 Calories: 272 dried basil-dried parsley)
 Calories: 286

 Shrimp mixed grill rice meal:  Roasted cauliflower salad:  Asian beef sandwich:
Shrimp, brown rice, carrot, green onion and egg Grilled chicken, roasted cauliflower, chickpeas, Brown bread, strips beef cooked in Asian
with Asian sauce (sesame oil-cornstarch-soya- onion, lettuce and parsley with tahina lime way, white cabbage and red cabbage
ginger-honey-garlic-vinegar) sauce (tahina-garlic-lemon)  Calories: 215
 Calories: 340  Calories: 359
- Meal replacement option:
 Beetroot and feta cheese salad (Cal: 190)
 Pomegranate salad (Cal: 287)
 Taco beef salad (Cal: 271)
  Beef broccoli cauliflower meal:  Beetroot and feta cheese salad:  Double turkey sandwich:
Beef strips mixed with broccoli & cauliflower Beetroot, feta cheese, mix lettuce, baby Brown bread with turkey, spinach and
with brown rice and Asian sauce (sesame oil- spinach and Italian sauce. feta cheese
cornstarch-soya-ginger-honey-garlic-vinegar).  Calories: 190  Calories: 146
 Calories: 446
- Brown rice replacement options:
 Double broccoli and cauliflower (Cal: 304)
 Quinoa (Cal: 452)
 Cabbage salad (Cal: 297)

 Coconut milk chicken curry meal:  Healthy beef meal:  Special Chicken meal:
Chicken breast with coconut milk curry with Beef strips with roasted mixed vegetable and Roasted chicken & mixed vegetable with
brown rice topped with fresh parsley, fresh yogurt sauce (yogurt, parsley, mint, dill) fresh yogurt sauce (yogurt, salt, parsley,
pomegranate and toast pine nuts.  Calories: 323 mint, dill)
 Calories: 392  Calories: 233
- Meal replacement options:
 Haloumi salad (Cal:179)
 Fresh chicken quinoa salad (Cal: 398)
 Shawarma chicken salad (Cal: 463)

 One pot Greek chicken meal:
Grilled chicken with brown rice and chili lime
sauce (chili flakes-lime-yogurt).
 Calories: 364
- Brown rice replacement options:
 Quinoa (Cal: 370)
 Cauliflower rice (Cal: 198)
 Roasted vegetables (Cal: 226)
 Haloumi salad:
Haloumi cheese with lettuce, Shaya seed,
tomato, olives and carrot and fresh yogurt
sauce (yogurt, parsley, mint, dill).
 Calories: 179
 Green vegetable meal:
Grilled chicken with green vegetable
green beans-broccoli-green pepper-
zucchini) and Lime tahina sauce (lime-
tahina-garlic-salt)
 Calories: 240