FARIDA / 2 MEALS / 5 DAYS

JAN  Shrimp with Creamy Spinach. Shrimp with garlic, onion,  Three Mini Sandwich. 1 chicken sandwich, 1 halloumi
29 mushroom, red sweet pepper and spinach. Together with sandwich, 1 mushroom sandwich. Served on a side of
brown rice and serve with jalapeno sauce. 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
o brown rice replace to mash potato powder, 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)
JAN  Beef Strips with Vegetables and Rice. Beef strips mix with  Chicken Mushroom Soup. Baby spinach, mushroom,
30 baby corn, green beans and red sweet pepper. Together celery, carrots, chicken, onion, garlic, Labneh,
with brown rice and serve with fresh yogurt sauce. parmesan cheese. Served with 2 sliced bread
o regular meal o regular meal
(cal: 408 carbs: 49 fats: 9 protein: 32) (cal: 176 carbs: 9 fats: 5 protein: 26)
o brown rice replace to white rice Italian Chopped Salad. Chicken, lettuce, small radish,
(cal: 386 carbs: 48 fats: 8 protein: 34) cherry tomato, peeled cucumber and chickpeas.
o brown rice replace to quinoa Topped with Parmesan cheese. Served with Italian
(cal: 414 carbs: 47 fats: 10 protein: 36) sauce. (cal: 259 carbs: 28 fats: 8 protein: 26)
o brown rice replace to mashed potato
(cal: 398 carbs: 35 fats: 13 protein: 31)
JAN  Chili Chicken Skewers with Brown Rice and Olives Salad.  Chicken Topped with Honey Mustard Sauce. With
31 Served with Yogurt Mint sauce. Mix Vegetables.
o Regular meal (calories: 406 carbs: 47 fats: 7 protein: o regular meal
41) (Calories 316 carbs: 35 fats:2 protein: 39)
o brown rice replace to white rice
(cal: 384 carbs: 46 fats: 6 protein: 43)
o brown rice replace to spinach mash potato
(cal: 400 carbs: 34 fats: 11 protein: 41)
o brown rice replace to grilled vegetables (zucchini, sweet
pepper, cauliflower)
(cal: 276 carbs: 18 fats: 5 protein: 43)
FEB 2  Grilled Salmon with brown rice and avocado Greek salsa  Chicken Macaroni Soup. Chicken, macaroni, celery,
(mix of diced avocado, onion, cucumber, olives, parsley, green peas carrots, red and green pepper, onion,
tomato, garlic and white cheese). Served with garlic garlic..
mustard sauce. o regular meal
o regular meal (calories: 138 carbs: 16 fats: 1 protein: 16)
(calories: 499 carbs: 48 fats: 18 protein: 48) o chicken shawarma salad. Chicken mixed with
o brown rice replace to white rice sliced olives, jalapeno, sumac, cucumber, tomato,
(cal: 477 carbs: 47 fats: 17 protein: 49) chickpeas, onion
o brown rice replace to quinoa (cal: 463 carbs: 52 fats: 12 protein: 50)
(cal: 505 carbs: 46 fats:19 protein:52 )
o brown rice replace to cauliflower rice
(cal: 333 carbs: 12 fats: 18 protein: 45)
FEB 3  Middle East meal. Meat balls with slice of roasted onion  Chicken Tortilla Sandwich. Tortilla bread, chicken,
and mushroom. With brown rice and tabbouleh salad. tomato, bell pepper, parsley, mozzarella cheese,
Served with tahina sauce. cheddar cheese and avocado sauce. Served with
o regular meal avocado lettuce salad.
(calories: 388 carbs: 55 fats: 9 protein: 38) o regular sandwich
o brown rice replace to white rice (calories: 273 carbs: 16 fats: 14 protein: 27)
(cal: 446 carbs: 57 fats: 9 protein: 40) o Roasted Cauliflower Salad. slice chicken, roast
o brown rice replace to mash potato chickpeas, onion, fresh lettuce, roasted cauliflower.
(cal: 458 carbs: 45 fats: 14 protein: 37) Served with Tahina lime sauce.
o brown rice replace to eggplant salad (cal: 359 carbs: 31 fats: 10 protein: 42)
(cal: 326 carbs: 28 fats: 9 protein: 36)