Breakfast Option 1 Option 2

2 Starch Oatmeal 1 cup, 1 cup of 2 boiled eggs, 1 bananna, 1

1.5 Fruit frozen berries, 1 boiled egg, homemade turkey or chicken
1 Milk 1 piece of Kesrah or 1 flat patty, 1 piece of kesrah or
Protein bread flat bread
Lunch Option 1 Option 2
2 Starch 2 slices wheat flat bread 1 piece of kesrah
1 Fruit 3 oz lean sliced turkey 30 grams hamburger patty
1 Vegetable jambone Lettuce as desired
3 Meat Mustard as desired 1 slice of tomato
2 Fat Lettuce as desired 1 Tbsp of mayonnaise
1 Milk 1 slice tomato 1 pickle
1 Tbsp mayonnaise 1 apple/grapes 1 cup
1 cup raw carrots slices 1 cup yogurt
1 apple 10 Almonds
1 cup yogurt
10 peanuts
Dinner Option 1 Option 2
3 Starch 1 small homemade bread roll 1 small homemade bread roll
1 Fruit 2 tsp butter 2 tsp butter
4 Vegetable 3/4 cup cooked rice 3/4 cup cooked pasta
3 Meat 1 cup cooked 1 cup cooked green beans
3 Fats broccoli/Cauliflower 1/2 cup cooked Zucchini
1/2 cup cooked Zucchini squash
squash 3 oz grilled chicken
3 oz baked chicken 1 cup of Salad greens
1 cup of Salad greens 1.5 tbsp of salad dressing
1.5 tbsp of salad dressing 1.25 cup whole cherries
1.25 cup whole strawberries
Snack Option 1 Option 2
1 starch 3 cups of popcorn 1 tsp of 3 cups of popcorn 1 tsp of
1 dairy butter butter
Ground beef (or beef chunks, steaks, or lamb/sheep also) should measure out to 30 gram (per
piece) patties (if you freeze these ahead of time weighed out it will be easier for you)

Chicken pieces should be measured out like so (freeze ahead of time in individual bags for
weighing convenience)

7 day 1800 calorie diet

Monday

Breakfast (325 calories)

Omelet (1/4 jambone, 2 eggs, ¼ peppers and onions, 1tbsp of shredded gouda)

1 bananna
Snack A.M. (170 calories)

1 apple or orange medium and 15 unsalted almonds

Lunch (460 calories)

Salad, grilled chicken piece, 1 boiled egg, 1 flat bread, 1 apple

Pm Snack (325 calories)

1 cup of strawberries

1 cup of yogurt

¼ cup of homemade granola

Dinner (520 calories)

Grilled piece of fish (salmon, trout, mackerel, sardines)

¾ cup of cooked rice

1 cup of cooked Green beans

A piece of fruit for desert

Tuesday

Breakfast (325 calories)

2 boiled eggs, toasted pita, cream cheese 1 tbsp, yogurt cup

1 bananna

Snack A.M. (170 calories)

1 apple or orange medium and 15 unsalted almonds

Lunch (460 calories)

Salad, baked potato, grilled chicken breast

Pm Snack (325 calories)

3 cups of popcorn 1.5 tbsp of butter

Dinner (520 calories)

Hamburger, pita bread/kisra piece

Baked potato wedges

1 cup of cooked Green beans

A piece of fruit for desert

Wednesday

Breakfast (325 calories)

Oatmeal bowl, ½ cup sliced strawberries, ¼ cup almonds, sliced banana, 1.5 tbsp of sugar

1tsp of butter

1 piece of toasted kisra

1 boiled egg

Snack A.M. (170 calories)

1 apple or orange medium and 15 unsalted almonds

Lunch (460 calories)

Brochettes (chicken, escalope, or beef)

Grilled peppers and onions

Carrot sticks

Baked potato wedges

Pm Snack (325 calories)

1 cup of strawberries

1 cup of yogurt

¼ cup of homemade granola

Dinner (520 calories)

Beef Stew homemade

¾ cup of cooked rice

1 cup of cooked zucchini

A piece of fruit for desert

Thursday

Breakfast (325 calories)

Omelet (1/4 jambone, 2 eggs, ¼ peppers and onions, 1tbsp of shredded gouda)

1 bananna

Snack A.M. (170 calories)

1 apple or orange medium and 15 unsalted almonds

Lunch (460 calories)

Cheese Quesadilla, salad, a piece of fruit

Pm Snack (325 calories)

1 cup of strawberries

1 cup of yogurt

¼ cup of homemade granola

Dinner (520 calories)

Dolmah 1 bowl

¾ cup of cooked rice

1 cup of cooked Green beans

A piece of fruit for desert

Friday

Breakfast (325 calories)

2 boiled eggs, carrot sticks, apple and a piece of kisra

Snack A.M. (170 calories)

1 apple or orange medium and 15 unsalted almonds

Lunch (460 calories)

Baked chicken piece, pasta salad 1 cup, 1 apple

Pm Snack (325 calories)

3 cups of popcorn 1.5 tbsp of butter

Dinner (520 calories)

Homemade pizza, salad

1 cup of cooked Green beans

A piece of fruit for desert

Saturday

Breakfast (325 calories)

Pancakes (3 medium), 1 banana, 1tbsp of jam or honey, 1bsp of butter

Snack A.M. (170 calories)

1 apple or orange medium and 15 unsalted almonds

Lunch (460 calories)

Baked veggies with meatballs (30 grams) 1.5 cup of pasta, salad, 1 piece of kisra

Pm Snack (325 calories)

1 cup of strawberries

1 cup of yogurt

¼ cup of homemade granola

Dinner (520 calories)

Fried chicken piece

¾ cup of cooked rice

1 cup of cooked Green beans

A piece of fruit for desert

Sunday is your “cheat day” it is the day that you can eat what you want (within reason). Also, each
day have your piece of chocolate at your discretion. If you drink soda or juice it must be the small
tea/coffee glass amount (you don’t deny yourself as this makes it harder) of the beverage and
follow that with a 8 ounce glass of water (standard 1 cup glass) if you drink juice or soda with each
meal increase your exercise regimen by 5 minutes. Therefore, your 40 minutes will be 45 minutes.

You exercising daily will burn off the 500 calories, so you are eating 1800 but your body is using
1300 because of your working out. You will not be hungry with this in shaa Allah.