Meal Plans List:
Day 1 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oatmeal Porridge.
Snack :
- Any no-salted nuts.
- 1 piece of cheese ( salty or low -fat is better ).
Lunch :
- 2 pieces of whole- grain toast with vegetables (onions-tomato-lettuce).
- Any grilled or boiled lean meats ( beef-chicken breast-lamb-flank steak).
Dinner :
Chicken salad ( chicken breast-or boiled-with some fruits or vegetables).
Day 2 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oats with fat-free milk ( Oatmeal, cracked wheat or barley).
Snack :
- 1 cookie( low-sugar or sugar-free is better).
Lunch :
- Vegetable salad (carrots, tomatoes,sweet peppers,cucumbers).
- Yogurt (low-fat or low-sugar is better).
Dinner :
- Any Vegetable soup with no salt added.
- Any grilled or boiled fish or seafood (squids, crabs, shrimp).
Day 3 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 2 scrambled eggs (no butter or oil).
- Oatmeal porridge.
Snack :
- Yogurt (low-fat or low-sugar is better).
- Some hummus or mashed potatoes.
Lunch :
- Brown rice or boiled noodles.
- Cooked or boiled vegetables (broccoli, spinach or peas).
Dinner :
- 3 baked or boiled potatoes.
- Any grilled or boiled lean meats (beef, chicken breast,lamb,flank steak).
Day 4 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).
Snack :
- Fat-free yogurt or milk with some berries.
Lunch :
- Some blueberries, strawberries, raspberries.
- Any grilled or boiled fish or seafood ( crabs,squids).
Dinner :
- Some cooked or boiled corn.
- Chicken salad ( chicken breast- grilled or boiled-with some fruits or vegetables).
Day 5 :
Breakfast :
- 1 Cup of tea or hot cocoa without sugar and milk.
- 2 Scrambled eggs (no butter or oil).
- 1 piece of whole-grain bread or toast.
Snack :
- Any no-salted nuts.
Lunch :
- 1 grapefruit or orange.
- Cooked or baked beans (soybeans, black beans, kidney beans).
Dinner :
- Smoothie or low-fat yogurt.
- Fat -free yogurt or milk with some berries.
- Any grilled or boiled lean meat (beef, chicken breast, lamb).
Day 6 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oats with fat-free milk (Oatmeal, cracked wheat or barley).
Snack :
- Some hummus or mashed potatoes.
- Fat-free yogurt or milk with some berries.
Lunch :
- 2 pieces of whole- grain toast with vegetables (onions-tomato-lettuce).
- Cooked or boiled vegetables ( asparagus,broccoli,peas,spinach.).
Dinner :
- Fruit salad (apple,pear,orange, grapefruit).
- Any grilled or boiled fish or seafood (squids, crabs, shrimp).
Day 7:
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Cooked or boiled corn with any vegetables you like.
Snack :
- 1 Cookie (low-sugar or sugar-free is better).
Lunch :
- Omelet out of three eggs and some vegetables.
- yogurt ( low-fat or low-sugar is better).
Dinner :
- vegetables salad (carrots,tomatoes,sweet peppers).
- Any grilled or boiled lean meats (beef,chicken breast,lamb).
Day 8:
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 2 pieces of whole-grain toast vegetables (onions,tomato,lettuce).
Snack :
- Fat-free yogurt or milk with some berries.
- 1 piece of cheese (salty or low-fast is better).
Lunch :
- Brown rice or boiled noodles.
- 3 baked or boiled potatoes.
Dinner :
- Any vegetable soup with no salt added.
- Cooked or baked beans.
Day 9:
Breakfast :
Snack :
- 1 Cup of tea or black coffee without sugar and milk.
- Oatmeal porridge.
1 Cookie (low-sugar or sugar-free is better).
Lunch :
- Vegetable salad (carrots, tomatoes, sweet peppers,cucumbers).
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).
Dinner :
- Chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).
Day 10 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Cooked or boiled corn with any vegetables you like.
Snack :
- Some hummus or mashed potatoes.
Lunch :
- Smoothie or low-fat yogurt.
- Cooked or baked beans, kidney beans.
Dinner :
- 1 serving of fruit (apple, pear, banana, or orange, grapefruit).
- Any grilled or boiled fish or seafood (squids, crabs, shrimp).
Day 11 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 2 scrambled eggs (no butter or oil).
- 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).
Snack :
- Yogurt (low-fat or low-sugar is better).
Lunch :
- Some blueberries, strawberries, raspberries or blackberries.
- Cooked or boiled vegetables(spinach, broccoli, cauliflower, zucchini, peas).
Dinner :
- 1 cookie (low-sugar or sugar-free is better).
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank).
Day 12 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 2 scrambled eggs (no butter or oil).
- Oats with fat-free milk (oatmeal, cracked wheat).
Snack :
- Any no-salted nuts.
Lunch :
- Brown rice or boiled noodles.
- Any vegetable soup with no salt added.
Dinner :
- 1 grapefruit or orange.
- Chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).
Day 13 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Omelet out of three eggs and some vegetables.
Snack :
- 1 cookie (low-sugar or sugar-free is better).
Lunch :
- Smoothie or low-fat yogurt.
- Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).
Dinner :
- Any vegetable soup with no salt added.
- Any grilled or boiled fish seafood (squids, crabs, shrimp).
Day 14 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oats with fat-free milk (oatmeal, cracked wheat).
Snack :
- Any no-salted nuts.
Lunch :
- Yogurt (low-fat or low-sugar is better).
- Chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).
Dinner :
- Omelet out of three eggs and some vegetables.
- 3 baked or boiled potatoes.
Day 15 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oatmeal porridge.
Snack :
- 1 cookie (low-sugar or sugar-free is better).
Lunch :
- Oats with fat-free milk (oatmeal,cracked wheat or barley).
- Smoothie or low-fat yogurt.
Dinner :
- yogurt (low-fat or low-sugar is better).
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).
Day 16 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 1 piece of whole-grain bread or toast.
- 1 grapefruit or orange.
Snack :
- Fat-free yogurt or milk with some berries.
- 1 cookie (low-sugar or sugar-free is better).
Lunch :
- Oats with fat-free milk (oatmeal,cracked wheat or barley).
- Cooked or baked beans (soybean, lentils, black beans).
Dinner :
- Any vegetable soup with no salt added.
- chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).
Day 17 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Omelet out of three eggs and some vegetables.
Snack :
- Some hummus or mashed potatoes.
- 1 cookie (low-sugar or sugar-free is better).
Lunch :
- Brown rice or boiled noodles.
- Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).
Dinner:
- Fruit salad (apple,pear,orange, grapefruit).
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).
Day 18 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oats with fat-free milk (oatmeal,cracked wheat or barley).
Snack :
- Any no-salted nuts.
- Some cooked or boiled corn.
Lunch :
- Oatmeal porridge.
- Some blueberries, strawberries, raspberries or blackberries.
Dinner:
- Vegetable salad (carrots, tomatoes, sweet peppers,cucumbers).
- Any grilled or boiled fish seafood (squids, crabs, shrimp).
Day 19 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Cooked or boiled corn with any vegetables you like.
Snack :
- Yogurt (low-fat or low-sugar is better).
- 1 piece of cheese (salty or low-fat is better).
Lunch :
- Omelet out of three eggs and some vegetables.
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).
Dinner:
- Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).
- Fat-free yogurt or milk with some berries.
Day 20 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 2 scrambled eggs (no butter or oil).
- Oats with fat-free milk (oatmeal,cracked wheat or barley).
Snack :
- Some hummus or mashed potatoes.
Lunch :
- Oatmeal porridge.
- 1 cookie (low-sugar or sugar-free is better).
Dinner:
- 3 baked or boiled potatoes.
- chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).
Day 21 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Cooked or boiled corn with any vegetables you like.
Snack :
- Some hummus or mashed potatoes.
Lunch :
- 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).
- Fruit salad (apple,pear,orange, grapefruit).
Dinner:
- Fat-free yogurt or milk with some berries.
- Any grilled or boiled fish or seafood (squids, crabs, shrimp).
Day 22 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oatmeal porridge.
Snack :
- Any no-salted nuts.
Lunch :
- Oats with fat-free milk (oatmeal,cracked wheat or barley).
- chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).
Dinner:
- 1 grapefruit or orange.
- Yogurt (low-fat or low-sugar is better).
- Vegetable salad (carrots, tomatoes, sweet peppers,cucumbers).
Day 23 :
Breakfast :
-
- 1 Cup of tea or black coffee without sugar and milk.
- 2 scrambled eggs (no butter or oil).
- 1 piece of whole-grain bread or toast
Snack :
- 1 cookie (low-sugar or sugar-free is better).
Lunch:
- Cooked or boiled corn with any vegetables you like.
- Some blueberries, strawberries, raspberries or blackberries.
Dinner :
- Some cooked or boiled corn.
- Any grilled or boiled fish or seafood (squids, crabs, shrimp).
Day 24 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oats with fat-free milk ( Oatmeal, cracked wheat or barley).
- 1 grapefruit or orange.
Snack :
- Yogurt (low-fat or low-sugar is better).
- 1 piece of cheese (salty or low-fat is better).
Lunch:
- Brown rice or boiled noodles.
- 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).
Dinner :
- Fruit salad (apple,pear,orange, grapefruit).
- Cooked or boiled corn with any vegetables (asparagus, broccoli, spinach,peas).
Day 25 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oats with fat-free milk ( Oatmeal, cracked wheat or barley).
Snack :
- Any no-salted nuts.
Lunch :
- 1 grapefruit or orange.
- Cooked or boiled corn with any vegetables (asparagus, broccoli, spinach,peas).
Dinner:
- Smoothie or low-fat yogurt.
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).
Day 26 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Omelet out of three eggs and some vegetables.
Snack :
- 1 cookie (low-sugar or sugar-free is better).
Lunch :
- Brown rice or boiled noodles.
- 3 baked or boiled potatoes.
Dinner:
- Some blueberries, strawberries, raspberries or blackberries.
- Any grilled or boiled fish or seafood (squids, crabs, shrimp).
Day 27 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Oatmeal porridge.
Snack :
- Fat-free yogurt or milk with some berries.
Lunch :
- Oats with fat-free milk ( Oatmeal, cracked wheat or barley).
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).
Dinner:
- Fruit salad (apple,pear,orange, grapefruit).
- Cooked or baked beans (soybean, lentils, black beans).
Day 28 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 1 piece of whole-grain bread or toast
Snack :
- 1 cookie (low-sugar or sugar-free is better).
Lunch :
- Fruit salad (apple,pear,orange, grapefruit).
- Some hummus or mashed potatoes.
Dinner:
- Any vegetable soup with no salt added.
- chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).
Day 29 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- Omelet out of three eggs and some vegetables.
Snack :
- Any no-salted nuts.
Lunch :
- Brown rice or boiled noodles.
- Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).
Dinner:
- 1 serving of fruit (apple, pear, banana, orange, grapefruit, pineapple).
- Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).
Day 30 :
Breakfast :
- 1 Cup of tea or black coffee without sugar and milk.
- 2 scrambled eggs (no butter or oil).
- Oats with fat-free milk ( Oatmeal, cracked wheat or barley).
Snack :
- Some cooked or boiled corn.
- Some hummus or mashed potatoes.
Lunch :
- Oatmeal porridge.
- Some blueberries, strawberries, raspberries or blackberries.
Dinner:
- Any vegetable soup with no salt added.
- Any grilled or boiled fish or seafood (squids, crabs, shrimp).