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JAN Shrimp with Creamy Spinach. Shrimp with garlic, onion, mushroom, red sweet pepper
29 and spinach. Together with brown rice and serve with jalapeno sauce.
o regular meal
(cal: 345 carbs: 42 fats: 3 protein: 37)
o brown rice replace to white rice
(cal: 323 carbs: 41 fats: 2 protein: 39)
o brown rice replace to mash potato
(cal: 219 carbs: 17 fats: 2 protein: 35)
o brown rice replace to vegetables (sweet pepper, carrots, cauliflower)
o (cal: 235 carbs: 18 fats: 2 protein: 40)
JAN Cauliflower steak with mashed potato.
30 Mashed potato, cauliflower, roasted whole mushroom and cherry tomato. Served with tomato
sauce.
o Regular
o Quinoa
o Brown rice
JAN Veggie rice bowl with tomato salad.
31 Rice, red pepper frozen peas spring onion sesame seeds broccoli. Served with the light Asian sauce
with tomato salad.
o Regular meal
FEB 2 Grilled Salmon with brown rice and avocado Greek salsa (mix of diced avocado, onion,
cucumber, olives, parsley, tomato, garlic and white cheese). Served with garlic mustard
sauce.
o regular meal
(calories: 499 carbs: 48 fats: 18 protein: 48)
o brown rice replace to white rice
(cal: 477 carbs: 47 fats: 17 protein: 49)
o brown rice replace to quinoa
(cal: 505 carbs: 46 fats:19 protein:52 )
o brown rice replace to cauliflower rice
(cal: 333 carbs: 12 fats: 18 protein: 45
FEB Shrimp mix grill rice. Shrimp Mix with brown rice, carrot, and egg. Garnish with green
17 onion. Served with Asian sauce.
o regular meal
(cal:340 carbs:28 fats: 3 protein: 39)
o brown rice replace to white rice
(cal: 330 carbs: 41 fats: 2 protein: 41)
o meal replace to pomegranate salad
(cal: 306 carbs: 30 fats: 4 protein: 42)
o meal replace to burghul salad with chicken kofta
(cal: 298 carbs: 17 fats: 7 protein: 20)
o shrimp to chicken
(cal: 358 carbs: 43 fats: 6 protein: 45)
FEB18 Spanish vegetable paella
Turmeric, oil, red, orange, yellow pepper
Green beans, tomato, paprika, chili, green peas and lemon wedges.
FEB Stuffed cabbage and freekeh. Cabbage stuffed with carrot, zucchini, mushroom, parsley and
20 pomegranate dressing. (calories:181)
CARBS:37 FAT:2 PROTIEN:8.1
FEB Roasted vegetables. Broccoli, sweet pepper, spinach, mushroom. With mash potato. Italian
21 dressing and mustard(calories:285)
CARBS:45 FAT:6 PROTIEN:11.3
FEB Salmon with Mushroom, Onion, Baby Corn, Mashed Potato, Spinach and Parmesan Cheese .
23 Serve with pickled sauce
o regular meal
(cal: 367 carbs: 46 fats: 5 protein: 36)
o Mashed potato replace to brown rice
(cal: 377 carbs: 48 fats: 6 protein: 36)
o Mashed potato replace to grilled vegetables(zucchini, green beans, broccoli)
(cal: 243 carbs: 17 fats: 5 protein: 35)
o Mashed potato replace to quinoa
(cal: 379 carbs: 46 fats: 7 protein: 40)
FEB Roasted Cauliflower Salad with roast chickpeas, onion, fresh lettuce, roasted cauliflower. Served
24 with Tahina lime sauce.
(calories:196)
CARBS:35 FAT:25 PROTIEN: 15
FEB Stuffed sweet pepper with cauliflower, quinoa, mushroom, onion, parsley, carrots.
25 Honey mustard with lemon. (calories:254)
CARBS: 50 FAT:5 PROTIEN: 11