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HAJIR SAID

day o Meal 1 o Meal 2


FEB  Chicken Parmesan with Quinoa. Chicken breaded with flour  Greek Power Salad. Fresh green salad with chicken,
18 and egg. Poured on topped with tomato sauce. Garnish cherry tomato and cucumber. Served with Italian
with parsley and served with red quinoa. sauce
o Regular meal o regular salad
(cal: 369 carbs: 39 fats: 5.4 protein: 48.5) (cal: 168 carbs:15 fats:2 protein: 24)
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)

FEB  Korean Beef Meal with minced beef, brown rice, mix of  Chicken Zucchini Soup. Chicken, zucchini, carrots,
19 spinach, mushroom, sweet pepper. Served with fresh cabbage, fresh garlic, fresh onion
yogurt sauce. o regular soup
o regular meal (cal: 85 carbs: 7 fats: 1 protein: 16)
(cal: 440 carbs: 48 fats: 8 protein: 26) o Chicken Mix Beans Salad. Fresh lettuce, red
o brown rice replace to white rice cabbage, corn, chickpeas, parsley And lime yogurt
(cal: 418 carbs: 47 fats: 7 protein: 28) sauce
o brown rice replace to eggplant salad (cal: 257 carbs: 42 fats: 3 protein: 32)
(cal: 298 carbs: 18 fats: 6 protein: 24)
o brown rice replace to cauliflower rice
(cal: 274 carbs: 12 fats: 8 protein: 23)
FEB  Chicken Kusheri. Chicken mix with lentil, white beans,  Asian Beef Sandwich. Beef strips marinated in Asian
20 pasta, chickpeas, brown rice and fry onion. Served with sauce, brown bread rub with ginger, light cheese,
tomato sauce. red and white cabbage. Together with Corn Salad.
o regular meal o regular sandwich
(cal: 437 carbs: 70 fats: 4 protein: 34) (cal: 215 carbs: 14 fats: 6.1 protein: 23.4)
o meal replace to burghul salad with chicken kofta o Mexican Tuna Salad. Lettuce, tomato, cucumber,
( cal:298 carbs: 17 fats: 7 protein: 20) black olives, corn, tuna, onion. (cal: 227 carbs: 6
o meal replace to chicken almond salad fats: 13 protein: 20)
(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)
FEB  Moroccan Beef Meal. Beef strips mix with sweet pepper,  Chicken Paprika Vegetable. Chicken season with
21 green beans and baby corn. Together with brown Moroccan paprika. Together with sweet pepper, baby spinach,
rice. Served with fresh yogurt sauce. potato and carrot.
o regular meal o regular meal
(cal: 396 carbs: 45 fats: 7 protein: 33) o (cal: 236 carbs:16 fats:2 protein: 39)
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)
FEB  Chicken Spinach with Chickpeas. Chicken mix with spinach  Chicken Noodles Soup. Chicken, semolina noodle,
24 and mushroom.Together with brown rice and served with carrots,celery, red and green pepper, fresh garlic
fresh yogurt sauce. and 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
(cal: 388 carbs: 47 fats: 9 protein: 41)
o meal replace to mash potato o Beef Burghul Salad. Grilled beef, burghul, baby
(cal: 399 carbs: 35 fats: 14 protein: 39) spinach, fresh lettuce, fresh tomato, red
o meal replace to grille vegetables (cauliflower, green beans, cabbage,cucumber
zucchini) (cal: 288 carbs: 21 fats: 9 protein: 29)
(cal: 297 carbs: 23 fats: 8 protein: 42)
FEB  Pistachio Chicken Pasta. Brown pasta with creamy pistachio  Mexican Beef Sandwich. Beef, red pesto, red sweet
25 sauce , chicken, cherry tomato and topped with parmesan pepper, slice cheese. Served with coleslaw salad
cheese. o regular sandwich
o regular meal (cal: 183 carbs: 13 fats: 6 protein: 16)
(cal: 424 carbs: 44 fats: 15 protein: 56) o Italian Mozzarella Salad. Grilled chicken, fresh
o meal replace to freekeh salad with chicken basil, baby spinach, sliced cucumber, Sliced
(cal; 288 carbs: 27 fats: 2 protein: 42) tomato, avocado and mozzarella cheese with
o meal replace to beetroot feta cheese salad mustard Italian dressing.
(cal: 286 carbs: 15 fats: 6 protein: 44) (cal: 277 carbs: 7 fats: 11 protein: 41)
o meal replace to fresh quinoa salad
(cal: 253 carbs: 12 fats: 7 protein: 38)
FEB  Italian Beef Meal. Beef strips together with brown rice and  Lentil Soup. Lentil beans, tomato, carrots, onion,
26 mix of green beans, cherry tomato, zucchini and mushroom. olive oil, pepper.
Served with 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, tomato, quinoa, parsley, lemon, lettuce,
sweet pepper) pomegranate .
(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 tomato, Parsley, chicken.
with 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 halloumi sandwich, 1 mushroom sandwich. Served
brown rice and serve with jalapeno sauce. on 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
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)
MAR  Chili Chicken Skewers with Brown Rice and Olives Salad.  Chicken Topped with Honey Mustard Sauce. With
CH 3 Served with Yogurt Mint sauce. Mix Vegetables.
o regular meal
o Regular meal (calories: 406 carbs: 47 fats: 7 protein: (Calories 316 carbs: 35 fats:2 protein: 39)
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)
MAR  Grilled Salmon with brown rice and avocado Greek salsa  Chicken Macaroni Soup. Chicken, macaroni, celery,
CH 4 (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,
(cal: 477 carbs: 47 fats: 17 protein: 49) tomato, 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)
MAR  Middle East meal. Meat balls with slice of roasted onion  Chicken Tortilla Sandwich. Tortilla bread, chicken,
CH and mushroom. With brown rice and tabbouleh salad. tomato, bell pepper, parsley, mozzarella cheese,
5 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)
MAR  Chicken paprika meal. Chicken with mixed of spinach and  Chicken Almond Salad. Grilled chicken with grated
CH Sweet Pepper and paprika sauce. Served with brown rice. carrots, lettuce, almond,Burghuoul, spinach.
6 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, crumble.
carrots, 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)
MAR  Grilled California Chicken Topped with Avocado Salsa and  Beef Soup with Macaroni Rice. Beef, macaroni rice,
CH Mozzarella Cheese. Served with Mashed Potato and Chili tomato, celery, fresh garlic and onion.
7 Lime Sauce. o regular soup (calories: 172 carbs:26 fats: 2
o regular meal protein:10)
(Calories: 419 carbs: 38 fats: 10 protein: 40) o Taco Beef Salad. Minced Beef, Lettuce, Tomato,
o mashed potato replace to quinoa Corn, Pickles, Olives, Parley. Served Together
(calories: 435 carbs: 38 fats: 11 protein: 44) with Pickled Sauce.
o Mashed potato replace to mix leaves salad (cal: 272 carbs: 17 fats: 9 protein: 35)
(calories: 249 carbs: 6 fats: 9 protein: 41)
o Mashed potato replace to corn salad
(calories: 339 carbs: 11 fats: 12 protein: 38)
MAR  Asian Shrimp with Sesame Seeds. Together with Brown Rice  Special Chicken Meal Chicken, mashed Potato, red
CH and Cabbage Salad. Served with Chili Lime Sauce sauce (tomato pesto, mozzarella cheese, fresh
10 o regular meal tomato). Top with mozzarella cheese.
(Calories: 377 carbs: 50 fats: 4 protein: 41) o regular meal
o brown rice replace to white rice (calories: 351 carbs: 27 fats: 9 protein: 42)
(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)

MAR  Italian Chicken Meal. Brown Rice Topped with Mix of  Fettoush Salad. Slice tomato, cucumber, black olives
CH Chicken, Cherry Tomato and Mushroom Season with Italian dry mint, parsley, sumac romaine lettuce topped
11 Herbs. Topped with Parmesan cheese. Served with Chili chicken skewers and pomegranate dressing.
Lime Sauce. o regular salad (calories: 198 carbs: 9 fats: 9
o regular meal protein: 37)
(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)
MAR  Coconut Milk Chicken Curry. Chicken breast topped with  Shrimp Soup. Shrimp, carrots, red and green bell
CH creamy coconut milk sauce. Garnish with pomegranate and pepper, garlic, onion, peas, corn.
12 toast pine nuts. Served together with brown rice. o regular soup (calories: 145 carbs: 21 fats:8
o regular meal protein: 9)
(calories: 401 carbs: 42 fats: 11 protein: 37) o Arabic quinoa salad. Chicken, tomato, quinoa,
o brown rice replace to white rice cucumber, chickpeas, pine nuts, parsley, sumac and
(cal: 379 carbs:41 fats:9 protein:38 ) lettuce
o brown rice replace to mash potat (cal: 301 carbs: 23 fats: 8 protein: 26)
(cal:390 carbs:28 fats:15 protein:36 )
o brown rice replace to frekah seeds
(cal: 331 carbs:26 fats:9 protein:38 )
MAR  Italian Salmon with Garlic Mustard Sauce. Salmon with  Double Turkey Sandwich. 2 slice turkey, brown
CH Italian seasoning. Together with brown rice and cherry bread, feta spinach spread. Served with Italian Salad
13 tomato salad. Served with Garlic mustard sauce. o regular sandwich
o regular meal (cal: 146 carbs:12 fats:5 protein:11)
(calories: 402 carbs: 50 fats: 7 protein: 45) o Loaded Vegetable Salad. Chicken, grated carrots,
o brown rice replace to potato salad rocket leaves, slice tomato, pomegranate. Served
(calories: 276 carbs: 25 fats: 5 protein: 44) with Italian dressing. (cal: 269 carbs: 14.4 fats: 6.9
o brown rice replace to Roasted vegetable (green beans, protein: 38.5)
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)
MAR  Mexican Beef Mix with Sweet Pepper and Mexican Spices.  Green Vegetable Meal. Chicken, mix of green
CH Together with Brown Rice and Lime Avocado Salad. Served vegetables (broccoli, green beans green pepper,
14 with Mexican lime sauce. zucchini). Served with fresh yogurt sauce.
o regular meal o regular meal
(Cal: 417 carbs: 49 fats: 9 protein: 31) (calories: 240 carbs:8 fats:7 protein:33)
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)
MAR  Beef Mushroom Meal. Beef strips topped with mushroom  Three Mini Sandwich.1 Beef sandwich, 1 chicken
CH glaze sauce. Together with brown rice and potato salad. sandwich, 1 mozzarella sandwich. Served with
17 Served with extra mushroom glaze sauce. classic olive salad.
o regular meal o regular sandwich
(calories: 504 carbs: 57 fats: 15 protein: 33) (cal: 296 carbs: 23 fats: 7 protein: 32)
o brown rice replace to white rice o Mediterranean Chopped Salad With romaine
(calories: 482 carbs: 56 fats: 14 protein: 35) lettuce, cherry tomato Cucumber, spinach, basil,
o brown rice replace to green salad fresh feta crumble and vinaigrette dressing.
(calories: 324 carbs: 22 fats: 18 protein: 31) (cal: 238 carbs:15 fats: 2 protein:42)
o brown rice replace to corn salad
(calories: 414 carbs: 23 fats: 14 protein: 30)
MAR  Spicy Chicken Curry Meal. Spicy chicken on topped of mix  Chicken Vegetable Soup. Chicken, potato, pumpkins,
CH chickpeas, chicken, mushroom, mustard seeds and baby carrots Sweet pepper, celery, mushroom Spinach,
18 spinach. Together with brown rice. coconut milk and fresh milk.
o regular meal o regular soup (calories: 119 carbs: 20 fats: 1
(calories: 322 carbs: 48 fats: 3 protein: 26) protein: 18)
o brown rice replace to white rice o Beef Eggplant Salad. Minced beef with eggplant
(cal: 300 carbs: 47 fats:2 protein: 28) salad (tomato, onion, parsley, eggplant). Served
o brown rice replace to mash potato with tahina yogurt sauce. (Cal: 247 carbs:12
(cal: 312 carbs: 35 fats: 8 protein: 25) fats:4 protein:18)
o brown rice replace to frekah rice
(cal:197 carbs: 21 fats: 2 protein: 25)
MAR  Shrimp mix grill rice. Shrimp Mix with brown rice, carrot,  Stuffed Sweet Pepper. Minced beef and mix
CH and egg. Garnish with green onion. Served with Asian vegetables. With parmesan cheese and Italian
19 sauce. herbs. Served with our creamy paprika sauce.
o regular meal o regular meal (calories: 195 carbs: 4 fats: 10
(cal:340 carbs:28 fats: 3 protein: 39) protein: 26)
o brown rice replace to white rice o Stuffed Zucchini. Stuffed zucchini with minced beef
(cal: 330 carbs: 41 fats: 2 protein: 41) and served with tomato sauce. (cal: 184 carbs: 10
o meal replace to pomegranate salad fats: 6 protein: 26)
(cal: 306 carbs: 30 fats: 4 protein: 42) o Stuffed Cabbage. Cabbage Stuffed with Chicken,
o meal replace to burghul salad with chicken kofta Mushroom, Carrot, Cabbage, Zucchini. Served with
(cal: 298 carbs: 17 fats: 7 protein: 20) fresh yogurt sauce.
o shrimp to chicken (cal: 230 carbs:7 fats:8 protein: 34)
(cal: 358 carbs: 43 fats: 6 protein: 45)