Sample Weekly Meal Plan

Week: 1  Day: 1
Breakfast Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Spring Omelette Egg 70 6 1 5 0
Mushroom 0 0 0 0 0
Cucumber 0 0 0 0 0
Black Olives 1 0 0 0 0
71 6 1 5 0
Snack 1 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Mixed Fruit Week1 Strawberry 0 0 0 0 0
Dragon Fruit 0 0 0 0 0
Kiwi 1 0 0 0 0
Blueberries 1 0 0 0 0
2 0 0 0 0
Lunch Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Meat Balls with Whole Wheat Pasta Lean Beef 2 0 0 0 0
Pasta 1 0 0 0 0
Parmesan Cheese 4 0 0 0 0
Tomato Sauce 0 0 0 0 0
Onions 0 0 0 0 0
Parsley 0 0 0 0 0
7 0 0 0 0
Snack 1 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Zaatar Veggies Slice Olive oil 9 0 0 1 0
Zaatar 0 0 0 0 0
Bell Pepper 0 0 0 0 0
Tomato 0 0 0 0 0
Brown Toast 0 0 0 0 0
9 0 0 1 0
Salad Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Rocca Salad Rocca 0 0 0 0 0
Pomegranate 1 0 0 0 0
Olive oil 9 0 0 1 0
Sumac 0 0 0 0 0
Onions 0 0 0 0 0
Tomato 0 0 0 0 0
Lemon 0 0 0 0 0
10 0 0 1 0
Dinner Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Low Carbs Chicken Vietnamese Rolls with Peanut Sauce Rice Roll 0 0 0 0 0
Chicken 1 0 0 0 0
Cucumber 0 0 0 0 0
Carrots 0 0 0 0 0
Lettuce 0 0 0 0 0
Peanut Sauce 0 0 0 0 0
1 0 0 0 0
Week: 1  Day: 2
Breakfast Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Baked Sweet Potato And Peanut Butter Muffins Peanut Butter 0 0 0 0 0
Baking Powder 0 0 0 0 0
Almond Milk 0 0 0 0 0
Almond Flour 0 0 0 0 0
Sweet Potato 1 0 0 0 0
1 0 0 0 0
Snack 1 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Beetroot Hummus with Cucumber Hummus 0 0 0 0 0
Pomegranate 1 0 0 0 0
Cucumber 0 0 0 0 0
Beetroot 0 0 0 0 0
1 0 0 0 0
Lunch Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Biryani Chicken With Home Made Tomato Pepper Sauce Soyabean 0 0 0 0 0
White Rice 0 0 0 0 0
Pine Nuts 0 0 0 0 0
Chicken 1 0 0 0 0
Garlic 4 0 1 0 0
Brocolli 0 0 0 0 0
Coriander 0 0 0 0 0
Bell Pepper 0 0 0 0 0
Tomato Sauce 0 0 0 0 0
5 0 1 0 0
Snack 2 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Orange Orange 0 0 0 0 0
0 0 0 0 0
Salad Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Tabbouleh Quinoa Salad Parsley 0 0 0 0 0
Tomato 0 0 0 0 0
Quinoa 1 0 0 0 0
Olive oil 9 0 0 1 0
Lemon 0 0 0 0 0
Pomegranate 1 0 0 0 0
Lettuce 0 0 0 0 0
11 0 0 1 0
Dinner Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Thai Beef Salad Lean Beef 2 0 0 0 0
Rocca 0 0 0 0 0
Onions 0 0 0 0 0
Cucumber 0 0 0 0 0
Lemon 0 0 0 0 0
Coriander 0 0 0 0 0
Cherry Tomato 0 0 0 0 0
Mint 0 0 0 0 0
Arugula 0 0 0 0 0
Bell Pepper 0 0 0 0 0
Olive oil 9 0 0 1 0
Garlic 4 0 1 0 0
Pomegranate 1 0 0 0 0
16 0 1 1 0
Week: 1  Day: 3
Breakfast Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Protein Packed Pancakes Rolled Oats 0 0 0 0 0
LF Milk 0 0 0 0 0
Whey Protein (Vanilla) 0 0 0 0 0
Honey 3 3 1 3 3
Strawberry 0 0 0 0 0
Blueberries 1 0 0 0 0
Pistachio 6 0 0 0 0
Baking Powder 0 0 0 0 0
Almond Flour 0 0 0 0 0
Coconut 4 0 0 0 0
14 3 1 3 3
Snack 1 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Low Carb Pizza Slice Mushroom 0 0 0 0 0
LF Mozzarella Cheese 0 0 0 0 0
Tomato Sauce 0 0 0 0 0
Black Olives 1 0 0 0 0
Bell Pepper 0 0 0 0 0
Brown Toast 0 0 0 0 0
1 0 0 0 0
Lunch Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Grilled Salmon With Brown Rice And Tomato Beans Salsa Green beans 0 0 0 0 0
Pomegranate 1 0 0 0 0
Salmon 2 0 0 0 0
Spinach 0 0 0 0 0
Brown Rice 0 0 0 0 0
Tomato Sauce 0 0 0 0 0
3 0 0 0 0
Snack 2 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Banana Dark Chocolate Dip Banana 1 0 0 0 0
Chocolate Chips 6 0 1 0 0
Pistachio 6 0 0 0 0
Delete25 6 0 1 0 0
19 0 2 0 0
Salad Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Fattouch Salad Lettuce 0 0 0 0 0
Tomato 0 0 0 0 0
Cucumber 0 0 0 0 0
Radish 0 0 0 0 0
Olive oil 9 0 0 1 0
Pomegranate 1 0 0 0 0
Vinegar 0 0 0 0 0
Black Olives 1 0 0 0 0
Mint 0 0 0 0 0
Purslane 0 0 0 0 0
11 0 0 1 0
Dinner Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Buffalo Chicken Lettuce Wraps Cheddar Cheese 4 0 0 0 0
Avocado 0 0 0 0 0
Chicken 1 0 0 0 0
Lettuce 0 0 0 0 0
Bell Pepper 0 0 0 0 0
Corn 0 0 0 0 0
Spicy Sauce 1 0 0 0 0
Tomato 0 0 0 0 0
6 0 0 0 0
Week: 1  Day: 4
Breakfast Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Hummus Veggies Wrap Wheat Tortilla Bread 0 0 0 0 0
Olive oil 9 0 0 1 0
Hummus 0 0 0 0 0
Rocca 0 0 0 0 0
Cucumber 0 0 0 0 0
Lettuce 0 0 0 0 0
Mint 0 0 0 0 0
9 0 0 1 0
Snack 1 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Matcha Green Tea Energy Bites Honey 3 3 1 3 3
Coconut Oil 0 0 0 0 0
Coconut 4 0 0 0 0
Matcha Powder 0 0 0 0 0
Almond Flour 0 0 0 0 0
7 3 1 3 3
Lunch Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Prawns with Whole Wheat Spaghetti Whole Wheat Spaghetti 0 0 0 0 0
Prawns 0 0 0 0 0
Onions 0 0 0 0 0
Soya Sauce 0 0 0 0 0
Mushroom 0 0 0 0 0
Carrots 0 0 0 0 0
Bell Pepper 0 0 0 0 0
0 0 0 0 0
Snack 2 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Cantaloupe Cantaloupe 0 0 0 0 0
0 0 0 0 0
Salad Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Quinoa Beans Salad Quinoa 1 0 0 0 0
Pomegranate 1 0 0 0 0
Olive oil 9 0 0 1 0
Green beans 0 0 0 0 0
Lemon 0 0 0 0 0
Corn 0 0 0 0 0
Bell Pepper 0 0 0 0 0
11 0 0 1 0
Dinner Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Chicken Roll Chicken 1 0 0 0 0
Sweet Potato 1 0 0 0 0
LF Mozzarella Cheese 0 0 0 0 0
Zaatar 0 0 0 0 0
Tomato Sauce 0 0 0 0 0
Mushroom 0 0 0 0 0
Carrots 0 0 0 0 0
Brocolli 0 0 0 0 0
Bell Pepper 0 0 0 0 0
Basil 0 0 0 0 0
Corn 0 0 0 0 0
2 0 0 0 0
Week: 1  Day: 5
Breakfast Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Banana peanut butter protein bread roll Banana 1 0 0 0 0
Protein Bread 3 0 0 0 0
Peanut Butter 0 0 0 0 0
Strawberry 0 0 0 0 0
Blueberries 1 0 0 0 0
5 0 0 0 0
Snack 1 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Almonds Almonds 6 0 0 1 0
6 0 0 1 0
Lunch Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Meat Balls With Mashed Sweet Potato Lean Beef 2 0 0 0 0
Carrots 0 0 0 0 0
Parsley 0 0 0 0 0
Brocolli 0 0 0 0 0
Sweet Potato 1 0 0 0 0
Tomato Sauce 0 0 0 0 0
Onions 0 0 0 0 0
Edamame 0 0 0 0 0
3 0 0 0 0
Snack 1 Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Almonds Almonds 6 0 0 1 0
6 0 0 1 0
Salad Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Mango Rocca Salad Rocca 0 0 0 0 0
Pomegranate 1 0 0 0 0
Mango 1 0 0 0 0
Orange 0 0 0 0 0
2 0 0 0 0
Dinner Composition Kcal Proteins (g) Cabs (g) Fats (g) Fibers (g)
Chicken Stripes With Mixed Cabbage And Soy Dressing Soya Sauce 0 0 0 0 0
Chicken 1 0 0 0 0
Onions 0 0 0 0 0
Carrots 0 0 0 0 0
Cabbage 0 0 0 0 0
1 0 0 0 0