Day1 Day2 Day3 Day4 Day5 Day6 Day7
IFTAR 3 dates or fig, 2 cups of water, 120g grilled boneless chicken, 1 cup of your favorite salad, 1 cup of mind tea without sugar 3 dates or fig dipped in plain yogurt (activia), 2 cups of water, 2 small meat kebab tortilla roll, 1 bowl preferred salad, 1 cup green tea 2 dates or fig dipped in a bit of warm honey, 2 cups water, 1 bowl of green apple salad (colorful), 1cup chicken haleem, 1 cup yogurt with blueberries 3 dates or fig, 2 cups water, 1 bowl of preferred Rocco salad, 120g grilled/barbecued fish fillet, 1 cup of preferred tea or coffee. 3 dates or fig dipped in plain yogurt (activia), 1 bowl avocado & egg white salad, 100g grilled cottage cheese (paneer), 1 cup Arabic cinnamon drink 2 dates or fig dipped in a bit of warm honey, 2 cups of water, 1 bowl of fattoush salad with hummus, 1grilled chicken fillet, 1 cup of tea & mint 3 dates or fig (dried), 2 cups of water, 1 bowl of bean salad with zaatar(thyme), 120 g grilled meat, 1 cup of preferred tea.
WORKOUT CHEST + SHOULDERS + TRICEPS + CORE BACK + BICEPS + LEGS + CORE REST LOWER BODY YOGA CARDIO REST
SNACK MEAL 1 medium Banana Oats(2tbsp) Smoothie (1 cup skimmed milk, cinnamon, 1tsp honey, 2 tbsp yogurt) 1 cup of herbal tea without sugar 1 bowl Chicken Mushroom soup 1 cup of mixed fruits (apple/ pear/peach/plum) with 2 tsp almond butter 1 cup green tea 1 scoop of Casein protein with Yogurt and Cinnamon 1 baked sweet Potato with 3 Oz low fat Cottage cheese. 1 cup green tea 1 cup Frozen grapes with Peanut Butter. 1 cup Herbal Tea 1 plain Greek yogurt with 15 Blueberries and 1 tsp Pumpkin seed. 1 cup Green tea
SUHUR 1 cup of cooked Oats with Banana, Fat free milk/Almond milk, 1tbsp Flaxseed, 1tsp honey n 1 bowl Fruits with Yogurt Walnuts + 2 tbsp Oats/ Granola on top 1 cup of Haleem + 1 yogurt + 1 date 3-4 Egg whites scrambled with Avocado + topped with cherry tomato 1 bowl of Oats Porridge with Banana, cinnamon, Almond milk and Berries Peanut Butter Banana smoothie (Cinnamon+3 Walnuts + 2 tbsp Oats + 1 cup Yogurt + 3 Ice-cubs Spinach/Kale Egg Omelet + Cheddar cheese + 1 date
SOME OF THE LOW CALORIC MEAL OPTIONS BELOW
MEAL OPTIONS 1 bowl Breakfast Quinoa; 1 cup low fat milk, 1tsp Cinnamon, 1/2 cup Blueberries. (SUHUR) Protein Pancakes; 1 scoop Vanilla protein powder, 3 egg whites, 1 tsp Cinnamon , A bit of salt, 2tbsp cottage cheese & Maple syrup or honey on top (option) (SNACK) 3 Dates/Fig Grilled Chicken Blueberry and Yogurt (IFTAR) Overnight Chia Seed Pudding; 50g Chia seeds, 1 Cup Almond milk, Toppings: Strawberry, Blackberries, Hazelnuts chopped, 1 Oz low fat yogurt, 1 tsp honey or maple syrup (DESSERT) 1 Bowl Barely Lentil Soup. ( SNACK) 3 Dates/fig, 2 eggs (1whole) scrambled in 1 tsp canola oil, 1 cup fresh vegetables, such as mushroom, peppers & onion. 1 tortilla (6inch), 1/2 cup tropical fruits (IFTAR) Strawberry Banana Smoothie with Almond Milk (SNACK)
MEAL OPTIONS 3 Dates/Fig / Half cup fruit juice, Salsa with Shish Tawook and 1 Pita bread, 1cup Herbal Tea (IFTAR) 3 Dates/ Fig / 1 Orange Kofta (meat) Kabab with Mashed Potato, 1 Cup Green Tea. (IFTAR) 3 Dates / Fig / 1 Kiwi Vegetable Tagine serve with Low Fat Yogurt (IFTAR/SUHUR) 3 Dates / Fig / 1 Orange, Lemon & Oregano Lamb Chops Serve with Couscous and Green Salad (IFTAR) 3 Dates / Fig / 1 Apple Vegetarian Moussaka with 1 Cup of Herbal Tea (IFTAR/SUHUR) 3 Dates / Fig / 1 Kiwi, Shepherd’s Salad with Hummus and Olives (IFTAR/ SUHUR/SNACK) 3 Dates / Fig / 1 Orange Chickpea Burger; Pita Bread, Tomato, Yogurt, Brown Rice, Minced Garlic , Tahini and Lemon juice source (IFTAR/ SUHUR)