MY WAY

MONTHLY SUBSCRIPTION

 SUBSCRIPTION TYPE:
 1 MEAL FOR 22 DAYS (EXCLUDE FRIDAY AND SATURDAY)………75 R.O.
 2 MEALS FOR 26 DAYS (EXCLUDE FRIDAY)………………………………139 R.O.
 3 MEALS FOR 26 DAYS (EXCLUDE FRIDAY)………………………………179 R.O.
 LUNCH, BREAKFAST, DINNER

 ADDITIONAL FOR SUBSCRIPTION:

 ADD ONE SNACK PER DAY FOR 22 DAYS……………………………….(22 R.O.)
 ADD ONE SNACK PER DAY FOR 26 DAYS ……………………………….(25 R.O.)
 ADD ONE JUICE PER DAY FOR 26 DAYS …………………………………(39 R.O.)
 ADD ONE JUICE PER DAY FOR 22 DAYS …………………………………(33 R.O.)
 ADD HOT DRINKS PER DAY FOR 22 DAYS ……………………………..(10 R.O.)
 ADD HOT DRINKS PER DAY FOR 26 DAYS ………………………………(12 R.O.)
 o Meal 1
 Grilled California Chicken Topped with Avocado Salsa and
Mozzarella Cheese. Served with Mashed Potato and Chili
Lime Sauce.
o regular meal
(Calories: 419 carbs: 38 fats: 10 protein: 40)
o mashed potato replace to quinoa
(calories: 435 carbs: 38 fats: 11 protein: 44)
o Mashed potato replace to mix leaves salad
(calories: 249 carbs: 6 fats: 9 protein: 41)
o Mashed potato replace to corn salad
(calories: 339 carbs: 11 fats: 12 protein: 38)
 Beef mixed with zucchini and mushroom. Together with
brown rice and beetroot lettuce salad. Served with fresh
yogurt sauce.
o regular meal
(calories: 407 carbs: 46 fats: 9 protein: 31)
o brown rice replace to white rice
(cal: 396 carbs: 48 fats: 8 protein: 34)
o brown rice replace to frekah seeds
(cal: 293 carbs: 22 fats: 8 protein: 31)
o brown rice replace to potato salad
(cal: 308 carbs: 24 fats: 8 protein: 30)
 Asian Shrimp with Sesame Seeds. Together with Brown Rice
and Cabbage Salad. Served with Chili Lime Sauce
o regular meal
(Calories: 377 carbs: 50 fats: 4 protein: 41)
o brown rice replace to white rice
(cal: 356 carbs: 49 fats; 3 protein: 42)
o brown rice replace to mashed potato
( Calories: 367 carbs: 36 fats: 9 protein: 40)
o brown rice replace to grilled vegetables (broccoli, sweet
pepper, cauliflower)
(cal: 284 carbs: 23 fats: 3 protein: 47)
 Italian Chicken Meal. Brown Rice Topped with Mix of
Chicken, Cherry Tomato and Mushroom Season with Italian
Herbs. Topped with Parmesan cheese. Served with Chili Lime
Sauce.
o regular meal
(cal: 414 carbs: 41 fats: 11 protein: 45)
o brown rice replace to mashed potato
(cal: 404 carbs: 30 fats: 16 protein: 45)
o brown rice to toasted broccoli, zucchini, spinach and
cauliflower
(cal: 332 carbs: 19 fats: 10 protein: 50)
o brown rice replace to white rice
(cal: 404 carbs: 43 fats: 10 protein: 47)
 Coconut Milk Chicken Curry. Chicken breast topped with
creamy coconut milk sauce. Garnish with pomegranate and
toast pine nuts. Served together with brown rice.
o regular meal
(calories: 401 carbs: 42 fats: 11 protein: 37)
o Meal 2
 Beef Soup with Macaroni Rice. Beef, macaroni rice,
tomato, celery, fresh garlic and onion.
o regular soup (calories: 172 carbs:26 fats: 2
protein:10)
o Taco Beef Salad. Minced Beef, Lettuce, Tomato,
Corn, Pickles, Olives, Parley. Served Together
with Pickled Sauce.
(cal: 272 carbs: 17 fats: 9 protein: 35)
 Halloumi Sandwich. Brown bread, halloumi cheese,
tomato, green and black olives, labneh, zatter
powder. Served with tabbouleh salad
o regular sandwich
(Cal: 184 carbs: 12 fats: 11 protein: 9)
o Chicken Corn Salad. Chicken on the top of corn
salad(sweet pepper, parsley, red cabbage).
Served with chili lime sauce.
(cal: 368 carbs: 36 fats: 10 protein: 41)
 Special Chicken Meal Chicken, mashed Potato, red
sauce (tomato pesto, mozzarella cheese, fresh
tomato). Top with mozzarella cheese.
o regular meal
(calories: 351 carbs: 27 fats: 9 protein: 42)
 Fettoush Salad. Slice tomato, cucumber, black
olives dry mint, parsley, sumac romaine lettuce
topped chicken skewers and pomegranate
dressing.
regular salad (calories: 198 carbs: 9 fats: 9
protein: 37)
 Shrimp Soup. Shrimp, carrots, red and green bell
pepper, garlic, onion, peas, corn.
o regular soup (calories: 145 carbs: 21 fats:8
protein: 9)
 o brown rice replace to white rice
(cal: 379 carbs:41 fats:9 protein:38 )
o brown rice replace to mash potat
(cal:390 carbs:28 fats:15 protein:36 )
o brown rice replace to frekah seeds
(cal: 331 carbs:26 fats:9 protein:38 )
 Italian Salmon with Garlic Mustard Sauce. Salmon with
Italian seasoning. Together with brown rice and cherry
tomato salad. Served with Garlic mustard sauce.
o regular meal
(calories: 402 carbs: 50 fats: 7 protein: 45)
o brown rice replace to potato salad
(calories: 276 carbs: 25 fats: 5 protein: 44)
o brown rice replace to Roasted vegetable (green beans,
spinach, sweet pepper, cauliflower) with Italian seasoning
(cal: 264 carbs: 23 fats: 6 protein: 44)
o brown rice replace to white rice
(cal: 380 carbs:49 fats:6 protein:47)
 Mexican Beef Mix with Sweet Pepper and Mexican Spices.
Together with Brown Rice and Lime Avocado Salad. Served
with Mexican lime sauce.
o regular meal
(Cal: 417 carbs: 49 fats: 9 protein: 31)
o brown rice replace to roasted mix vegetables
(cal: 279 carbs: 12 fats: 7 protein: 30)
o brown rice replace to white rice
(cals:395 carbs:45 fats:8 protein:32
o brown rice replace to mashed potato
(cal: 407 carbs: 33 fats: 13 protein: 30)
 Beef Bechamel. Penney pasta, minced beef, milk, mozzarella
cheese, carrots, red and green bell pepper, onion, garlic,
tomato and brown bread.
o regular meal
(calories: 416 carbs: 47 fats: 8 protein: 36)
o meal replace to chicken freekeh salad
(calories: 288 carbs: 27 fats: 3 protein: 42)
o meal replace to mixed beans salad
(calories: 257 carbs: 42 fats: 3 protein: 32)
meal replace to fresh grapefruit salad w/ quinoa (calories: 335
carbs: 31 fats: 7 protein: 46)
 Beef Mushroom Meal. Beef strips topped with mushroom
glaze sauce. Together with brown rice and potato salad.
Served with extra mushroom glaze sauce.
o regular meal
(calories: 504 carbs: 57 fats: 15 protein: 33)
o brown rice replace to white rice
(calories: 482 carbs: 56 fats: 14 protein: 35)
o brown rice replace to green salad
(calories: 324 carbs: 22 fats: 18 protein: 31)
o brown rice replace to corn salad
(calories: 414 carbs: 23 fats: 14 protein: 30)
 Spicy Chicken Curry Meal. Spicy chicken on topped of mix
chickpeas, chicken, mushroom, mustard seeds and baby
spinach. Together with brown rice.
o regular meal
o Arabic quinoa salad. Chicken, tomato, quinoa,
cucumber, chickpeas, pine nuts, parsley, sumac
and lettuce
(cal: 301 carbs: 23 fats: 8 protein: 26)
 Double Turkey Sandwich. 2 slice turkey, brown
bread, feta spinach spread. Served with Italian
Salad
o regular sandwich
(cal: 146 carbs:12 fats:5 protein:11)
Loaded Vegetable Salad. Chicken, grated carrots,
rocket leaves, slice tomato, pomegranate. Served
with Italian dressing. (cal: 269 carbs: 14.4 fats: 6.9
protein: 38.5)
 Green Vegetable Meal. Chicken, mix of green
vegetables (broccoli, green beans green pepper,
zucchini). Served with fresh yogurt sauce.
o regular meal
(calories: 240 carbs:8 fats:7 protein:33)
 Tuna Bean Salad. Tuna chunks, red beans, lettuce,
tomato, corn, carrots, red radish.
o regular meal
(calories: 261 carbs: 34 fats: 9 protein: 27)
 Three Mini Sandwich.1 Beef sandwich, 1 chicken
sandwich, 1 mozzarella sandwich. Served with
classic olive salad.
o regular sandwich
(cal: 296 carbs: 23 fats: 7 protein: 32)
o Mediterranean Chopped Salad With romaine
lettuce, cherry tomato Cucumber, spinach, basil,
fresh feta crumble and vinaigrette dressing.
(cal: 238 carbs:15 fats: 2 protein:42)
 Chicken Vegetable Soup. Chicken, potato,
pumpkins, carrots Sweet pepper, celery,
mushroom Spinach, coconut milk and fresh milk.
 (calories: 322 carbs: 48 fats: 3 protein: 26)
o brown rice replace to white rice
(cal: 300 carbs: 47 fats:2 protein: 28)
o brown rice replace to mash potato
(cal: 312 carbs: 35 fats: 8 protein: 25)
o brown rice replace to frekah rice
(cal:197 carbs: 21 fats: 2 protein: 25)
 Shrimp mix grill rice. Shrimp Mix with brown rice, carrot, and
egg. Garnish with green onion. Served with Asian sauce.
o regular meal
(cal:340 carbs:28 fats: 3 protein: 39)
o brown rice replace to white rice
(cal: 330 carbs: 41 fats: 2 protein: 41)
o meal replace to pomegranate salad
(cal: 306 carbs: 30 fats: 4 protein: 42)
o meal replace to burghul salad with chicken kofta
(cal: 298 carbs: 17 fats: 7 protein: 20)
o shrimp to chicken
(cal: 358 carbs: 43 fats: 6 protein: 45)
 Chicken Parmesan with Quinoa. Chicken breaded with flour
and egg. Poured on topped with tomato sauce. Garnish with
parsley and served with red quinoa.
o Regular meal
(cal: 369 carbs: 39 fats: 5.4 protein: 48.5)
o quinoa to brown pasta
(cal: 363 carbs: 41 fats: 4 protein: 45)
o quinoa to grilled vegetables(spinach, cauliflower,
mushroom, zucchini)
(cal: 256 carbs: 15 fats: 3 protein: 48)
o quinoa to mash potato
(cal: 352 carbs: 28 fats: 9 protein: 44)
 Korean Beef Meal with minced beef, brown rice, mix of
spinach, mushroom, sweet pepper. Served with fresh yogurt
sauce.
o regular meal
(cal: 440 carbs: 48 fats: 8 protein: 26)
o brown rice replace to white rice
(cal: 418 carbs: 47 fats: 7 protein: 28)
o brown rice replace to eggplant salad
(cal: 298 carbs: 18 fats: 6 protein: 24)
o brown rice replace to cauliflower rice
(cal: 274 carbs: 12 fats: 8 protein: 23)
 Chicken Kusheri. Chicken mix with lentil, white beans, pasta,
chickpeas, brown rice and fry onion. Served with tomato
sauce.
o regular meal
(cal: 437 carbs: 70 fats: 4 protein: 34)
o meal replace to burghul salad with chicken kofta
( cal:298 carbs: 17 fats: 7 protein: 20)
o meal replace to chicken almond salad
(cal: 379 carbs: 35 fats: 10 protein: 34)
o meal replace to peach and almond quinoa salad
(cal: 316 carbs: 47 fats: 13 protein: 13)
o regular soup (calories: 119 carbs: 20 fats: 1
protein: 18)
Beef Eggplant Salad. Minced beef with eggplant
salad (tomato, onion, parsley, eggplant). Served
with tahina yogurt sauce. (Cal: 247 carbs:12
fats:4 protein:18)
 Stuffed Sweet Pepper. Minced beef and mix
vegetables. With parmesan cheese and Italian
herbs. Served with our creamy paprika sauce.
o regular meal (calories: 195 carbs: 4 fats: 10
protein: 26)
o Stuffed Zucchini. Stuffed zucchini with minced
beef and served with tomato sauce. (cal: 184
carbs: 10 fats: 6 protein: 26)
o Stuffed Cabbage. Cabbage Stuffed with Chicken,
Mushroom, Carrot, Cabbage, Zucchini. Served
with fresh yogurt sauce.
(cal: 230 carbs:7 fats:8 protein: 34)
 Greek Power Salad. Fresh green salad with chicken,
cherry tomato and cucumber. Served with Italian
sauce
o regular salad
(cal: 168 carbs:15 fats:2 protein: 24)
 Chicken Zucchini Soup. Chicken, zucchini, carrots,
cabbage, fresh garlic, fresh onion
o regular soup
(cal: 85 carbs: 7 fats: 1 protein: 16)
o Chicken Mix Beans Salad. Fresh lettuce, red
cabbage, corn, chickpeas, parsley And lime yogurt
sauce
(cal: 257 carbs: 42 fats: 3 protein: 32)
 Asian Beef Sandwich. Beef strips marinated in
Asian sauce, brown bread rub with ginger, light
cheese, red and white cabbage. Together with Corn
Salad.
o regular sandwich
(cal: 215 carbs: 14 fats: 6.1 protein: 23.4)
o Mexican Tuna Salad. Lettuce, tomato, cucumber,
black olives, corn, tuna, onion. (cal: 227 carbs: 6
fats: 13 protein: 20)
 Moroccan Beef Meal. Beef strips mix with sweet pepper,
green beans and baby corn. Together with brown Moroccan
rice. Served with fresh yogurt sauce.
o regular meal
(cal: 396 carbs: 45 fats: 7 protein: 33)
o cous-cous rice replace to roasted vegetables
(cauliflower, zucchini, carrots) (cal: 297 carbs: 20 fats: 7
protein: 34)
o cous-cous rice replace to white rice
(cal: 378 carbs: 47 fats: 8 protein: 33)
o cous-cous rice replace to cauliflower rice
(cal: 234 carbs: 11 fats: 9 protein: 28)
 Salmon with Mushroom, Onion, Baby Corn, Mashed Potato,
Spinach and Parmesan Cheese . Serve with pickled sauce
o regular meal
(cal: 367 carbs: 46 fats: 5 protein: 36)
o Mashed potato replace to brown rice
(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)
 Chicken Spinach with Chickpeas. Chicken mix with spinach
and mushroom.Together with brown rice and served with
fresh yogurt sauce.
o regular meal
(cal: 410 carbs: 48 fats: 10 protein: 40)
o meal replace to white rice
(cal: 388 carbs: 47 fats: 9 protein: 41)
o meal replace to mash potato
(cal: 399 carbs: 35 fats: 14 protein: 39)
o meal replace to grille vegetables (cauliflower, green beans,
zucchini)
(cal: 297 carbs: 23 fats: 8 protein: 42)
 Pistachio Chicken Pasta. Brown pasta with creamy pistachio
sauce , chicken, cherry tomato and topped with parmesan
cheese.
o regular meal
(cal: 424 carbs: 44 fats: 15 protein: 56)
o meal replace to freekeh salad with chicken
(cal; 288 carbs: 27 fats: 2 protein: 42)
o meal replace to beetroot feta cheese salad
(cal: 286 carbs: 15 fats: 6 protein: 44)
o meal replace to fresh quinoa salad
(cal: 253 carbs: 12 fats: 7 protein: 38)
 Italian Beef Meal. Beef strips together with brown rice and
mix of green beans, cherry tomato, zucchini and mushroom.
Served with chili lime sauce.
o regular meal
(cal: 414 carbs: 47 fats: 10 protein: 36)
o brown rice replace to mix vegetables(broccoli, spinach,
sweet pepper)
(cal: 280 carbs: 18 fats: 9 protein: 35)
o brown rice replace to white rice
 Chicken Paprika Vegetable. Chicken season with
paprika. Together with sweet pepper, baby
spinach, potato and carrot.
o regular meal
o (cal: 236 carbs:16 fats:2 protein: 39)
 Roasted Chickpeas Avocado Salad. Chickpeas, baby
spinach, lettuce, onion, leeks, avocado, quinoa.
Served with lemon vinaigrette sauce.
o regular salad
(cal: 213 carbs:15 fats:8 protein: 22)
 Chicken Noodles Soup. Chicken, semolina noodle,
carrots,celery, red and green pepper, fresh garlic
and onion.
o regular soup
(cal: 104 carbs: 8 fats: 1 protein: 14)
o Beef Burghul Salad. Grilled beef, burghul, baby
spinach, fresh lettuce, fresh tomato, red
cabbage,cucumber
(cal: 288 carbs: 21 fats: 9 protein: 29)
 Mexican Beef Sandwich. Beef, red pesto, red sweet
pepper, slice cheese. Served with coleslaw salad
o regular sandwich
(cal: 183 carbs: 13 fats: 6 protein: 16)
o Italian Mozzarella Salad. Grilled chicken, fresh
basil, baby spinach, sliced cucumber, Sliced
tomato, avocado and mozzarella cheese with
mustard Italian dressing.
(cal: 277 carbs: 7 fats: 11 protein: 41)
 Lentil Soup. Lentil beans, tomato, carrots, onion,
olive oil, pepper.
o regular meal
(cal: 110 carbs: 22 fats: 1 protein: 5)
o Quinoa Pomegranate Salad. Grilled chicken,
tomato, quinoa, parsley, lemon, lettuce,
pomegranate .
(cal: 399 carbs: 49 fats: 5 protein: 46)
 (cal: 392 carbs: 46 fats: 9 protein: 37)
o brown rice replace to mashed potato
(cal: 404 carbs: 35 fats: 14 protein: 36)
 Chicken Biryani. Brown rice season with cumin, coriander
powder, masala, garlic, onion, tomato, parsley and topped
with chicken.Serve with tsatsike sauce.
o regular meal spicy chicken biryani
(Cal: 360 carbs: 44 fats: 3 protein: 41)
o brown rice replace to white rice
(cal: 338 carbs: 43 fats: 2 protein: 42)
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)
 Shrimp with Creamy Spinach. Shrimp with garlic, onion,
mushroom, red sweet pepper and spinach. Together with
brown rice and serve with jalapeno sauce.
o regular meal
(cal: 345 carbs: 42 fats: 3 protein: 37)
o brown rice replace to white rice
(cal: 323 carbs: 41 fats: 2 protein: 39)
o brown rice replace to mash potato
(cal: 219 carbs: 17 fats: 2 protein: 35)
o brown rice replace to vegetables (sweet pepper, carrots,
cauliflower)
(cal: 235 carbs: 18 fats: 2 protein: 40)
 Beef Strips with Vegetables and Rice. Beef strips mix with
baby corn, green beans and red sweet pepper. Together with
brown rice and serve with fresh yogurt sauce.
o regular meal
(cal: 408 carbs: 49 fats: 9 protein: 32)
o brown rice replace to white rice
(cal: 386 carbs: 48 fats: 8 protein: 34)
o brown rice replace to quinoa
(cal: 414 carbs: 47 fats: 10 protein: 36)
o brown rice replace to mashed potato
(cal: 398 carbs: 35 fats: 13 protein: 31)
 Chili Chicken Skewers with Brown Rice and Olives Salad.
Served with Yogurt Mint sauce.
o Regular meal (calories: 406 carbs: 47 fats: 7 protein: 41)
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)
 Grilled Salmon with brown rice and avocado Greek salsa (mix
of diced avocado, onion, cucumber, olives, parsley, tomato,
garlic and white cheese). Served with garlic mustard sauce.
o regular meal
(calories: 499 carbs: 48 fats: 18 protein: 48)
o brown rice replace to white rice
(cal: 477 carbs: 47 fats: 17 protein: 49)
 Tabbouleh Quinoa Salad. Thubellah, quinoa,
tomato, Parsley, chicken.
o regular salad
(cal: 354 carbs: 39 fats: 4 protein: 46)
o Musakan Beef. beef, zucchini, eggplant, tomato,
carrots, red and green bell pepper, garlic, onion
(cal: 254 carbs: 13 fats: 8 protein: 33)
 Three Mini Sandwich. 1 chicken sandwich, 1
halloumi sandwich, 1 mushroom sandwich. Served
on a side of coleslaw salad.
o regular sandwich
(cal: 252 carbs: 13 fats: 7 protein: 32)
o Zater Salad. Chicken, lettuce, diced tomato,slice
olives, grated carrot, halloumi cheese, zatter
powder, Italian dressing.
(cal: 338 carbs: 14 fats: 13 protein:47
 Chicken Mushroom Soup. Baby spinach,
mushroom, celery, carrots, chicken, onion, garlic,
Labneh, parmesan cheese. Served with 2 sliced
bread
o regular meal
(cal: 176 carbs: 9 fats: 5 protein: 26)
Italian Chopped Salad. Chicken, lettuce, small
radish, cherry tomato, peeled cucumber and
chickpeas. Topped with Parmesan cheese. Served
with Italian sauce. (cal: 259 carbs: 28 fats: 8
protein: 26)
 Chicken Topped with Honey Mustard Sauce. With
Mix Vegetables.
o regular meal
(Calories 316 carbs: 35 fats:2 protein: 39)
 Chicken Macaroni Soup. Chicken, macaroni, celery,
green peas carrots, red and green pepper, onion,
garlic..
o regular meal
(calories: 138 carbs: 16 fats: 1 protein: 16)
 o brown rice replace to quinoa o chicken shawarma salad. Chicken mixed with
(cal: 505 carbs: 46 fats:19 protein:52 ) sliced olives, jalapeno, sumac, cucumber,
o brown rice replace to cauliflower rice tomato, chickpeas, onion
(cal: 333 carbs: 12 fats: 18 protein: 45) (cal: 463 carbs: 52 fats: 12 protein: 50)
 Middle East meal. Meat balls with slice of roasted onion and  Chicken Tortilla Sandwich. Tortilla bread, chicken,
mushroom. With brown rice and tabbouleh salad. Served tomato, bell pepper, parsley, mozzarella cheese,
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)
 Chicken paprika meal. Chicken with mixed of spinach and  Chicken Almond Salad. Grilled chicken with grated
Sweet Pepper and paprika sauce. Served with brown rice. carrots, lettuce, almond,Burghuoul, spinach.
o regular meal o regular meal
(cal:385 carbs: 42 fats: 8 protein: 42) (cal: 379 carbs: 35 fats:10 protein: 44)
o brown rice replace to white rice o Sweet Potato Salad. Chicken, carrots, sweet
(cal: 363 carbs: 41 fats: 6 protein: 43) potato, lentil, chili flakes, rocket leaves and feta
o brown rice replace to grilled vegetables (zucchini, carrots, crumble.
broccoli) (cal: 370 carbs: 32 fats:6 protein: 48
(cal: 269 carbs: 11 fats: 6 protein: 43)
o brown rice replace to mash potato
(cal: 375 carbs: 29 fats: 11 protein: 41)