aryaaf 1 MEAL
day o Meal 1
FEB  Shrimp mix grill rice. Shrimp Mix with brown rice, carrot,
17 and egg. Garnish with green 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)
FEB  Chicken Parmesan with Quinoa. Chicken breaded with flour
18 and egg. Poured on topped with tomato sauce. Garnish
with parsley and served with red quinoa.
o Regular meal
(cal: 369 carbs: 39 fats: 5.4 protein: 48.5)
o quinoa to brown pasta
(cal: 363 carbs: 41 fats: 4 protein: 45)
o quinoa to grilled vegetables(spinach, cauliflower,
mushroom, zucchini)
(cal: 256 carbs: 15 fats: 3 protein: 48)
o quinoa to mash potato
(cal: 352 carbs: 28 fats: 9 protein: 44)
FEB  Korean Beef Meal with minced beef, brown rice, mix of
19 spinach, mushroom, sweet pepper. Served with fresh
yogurt sauce.
o regular meal
(cal: 440 carbs: 48 fats: 8 protein: 26)
o brown rice replace to white rice
(cal: 418 carbs: 47 fats: 7 protein: 28)
o brown rice replace to eggplant salad
(cal: 298 carbs: 18 fats: 6 protein: 24)
o brown rice replace to cauliflower rice
(cal: 274 carbs: 12 fats: 8 protein: 23)
FEB  Chicken Kusheri. Chicken mix with lentil, white beans,
20 pasta, chickpeas, brown rice and fry onion. Served with
tomato sauce.
o regular meal
(cal: 437 carbs: 70 fats: 4 protein: 34)
o meal replace to burghul salad with chicken kofta
( cal:298 carbs: 17 fats: 7 protein: 20)
o meal replace to chicken almond salad
(cal: 379 carbs: 35 fats: 10 protein: 34)
o meal replace to peach and almond quinoa salad
(cal: 316 carbs: 47 fats: 13 protein: 13)
FEB  Moroccan Beef Meal. Beef strips mix with sweet pepper,
21 green beans and baby corn. Together with brown Moroccan
rice. Served with fresh yogurt sauce.
o regular meal
(cal: 396 carbs: 45 fats: 7 protein: 33)
o cous-cous rice replace to roasted vegetables
o Meal 2
 Stuffed Sweet Pepper. Minced beef and mix
vegetables. With parmesan cheese and Italian
herbs. Served with our creamy paprika sauce.
o regular meal (calories: 195 carbs: 4 fats: 10
protein: 26)
o Stuffed Zucchini. Stuffed zucchini with minced beef
and served with tomato sauce. (cal: 184 carbs: 10
fats: 6 protein: 26)
o Stuffed Cabbage. Cabbage Stuffed with Chicken,
Mushroom, Carrot, Cabbage, Zucchini. Served with
fresh yogurt sauce.
(cal: 230 carbs:7 fats:8 protein: 34)
 Greek Power Salad. Fresh green salad with chicken,
cherry tomato and cucumber. Served with Italian
sauce
o regular salad
(cal: 168 carbs:15 fats:2 protein: 24)
 Chicken Zucchini Soup. Chicken, zucchini, carrots,
cabbage, fresh garlic, fresh onion
o regular soup
(cal: 85 carbs: 7 fats: 1 protein: 16)
o Chicken Mix Beans Salad. Fresh lettuce, red
cabbage, corn, chickpeas, parsley And lime yogurt
sauce
(cal: 257 carbs: 42 fats: 3 protein: 32)
 Asian Beef Sandwich. Beef strips marinated in Asian
sauce, brown bread rub with ginger, light cheese,
red and white cabbage. Together with Corn Salad.
o regular sandwich
(cal: 215 carbs: 14 fats: 6.1 protein: 23.4)
o Mexican Tuna Salad. Lettuce, tomato, cucumber,
black olives, corn, tuna, onion. (cal: 227 carbs: 6
fats: 13 protein: 20)
 Chicken Paprika Vegetable. Chicken season with
paprika. Together with sweet pepper, baby spinach,
potato and carrot.
o regular meal
o (cal: 236 carbs:16 fats:2 protein: 39)
 (cauliflower, zucchini, carrots) (cal: 297 carbs: 20 fats: 7
protein: 34)
o cous-cous rice replace to white rice
(cal: 378 carbs: 47 fats: 8 protein: 33)
o cous-cous rice replace to cauliflower rice
(cal: 234 carbs: 11 fats: 9 protein: 28)
FEB  Chicken Spinach with Chickpeas. Chicken mix with spinach
24 and mushroom.Together with brown rice and served with
fresh yogurt sauce.
o regular meal
(cal: 410 carbs: 48 fats: 10 protein: 40)
o meal replace to white rice
(cal: 388 carbs: 47 fats: 9 protein: 41)
o meal replace to mash potato
(cal: 399 carbs: 35 fats: 14 protein: 39)
o meal replace to grille vegetables (cauliflower, green beans,
zucchini)
(cal: 297 carbs: 23 fats: 8 protein: 42)
FEB  Pistachio Chicken Pasta. Brown pasta with creamy pistachio
25 sauce , chicken, cherry tomato and topped with parmesan
cheese.
o regular meal
(cal: 424 carbs: 44 fats: 15 protein: 56)
o meal replace to freekeh salad with chicken
(cal; 288 carbs: 27 fats: 2 protein: 42)
o meal replace to beetroot feta cheese salad
(cal: 286 carbs: 15 fats: 6 protein: 44)
o meal replace to fresh quinoa salad
(cal: 253 carbs: 12 fats: 7 protein: 38)
FEB  Italian Beef Meal. Beef strips together with brown rice and
26 mix of green beans, cherry tomato, zucchini and mushroom.
Served with chili lime sauce.
o regular meal
(cal: 414 carbs: 47 fats: 10 protein: 36)
o brown rice replace to mix vegetables(broccoli, spinach,
sweet pepper)
(cal: 280 carbs: 18 fats: 9 protein: 35)
o brown rice replace to white rice
(cal: 392 carbs: 46 fats: 9 protein: 37)
o brown rice replace to mashed potato
(cal: 404 carbs: 35 fats: 14 protein: 36)
FEB  Chicken Biryani. Brown rice season with cumin, coriander
27 powder, masala, garlic, onion, tomato, parsley and topped
with chicken.Serve with tsatsike sauce.
o regular meal spicy chicken biryani
(Cal: 360 carbs: 44 fats: 3 protein: 41)
o brown rice replace to white rice
(cal: 338 carbs: 43 fats: 2 protein: 42)
o meal replace to mix beans salad
(cal: 244 carbs: 40 fats: 3 protein: 32)
o meal replace to pomegranate salad with quinoa and
chicken
(cal: 306 carbs: 30 fats: 4 protein: 42)
 Chicken Noodles Soup. Chicken, semolina noodle,
carrots,celery, red and green pepper, fresh garlic
and onion.
o regular soup
(cal: 104 carbs: 8 fats: 1 protein: 14)
o Beef Burghul Salad. Grilled beef, burghul, baby
spinach, fresh lettuce, fresh tomato, red
cabbage,cucumber
(cal: 288 carbs: 21 fats: 9 protein: 29)
 Mexican Beef Sandwich. Beef, red pesto, red sweet
pepper, slice cheese. Served with coleslaw salad
o regular sandwich
(cal: 183 carbs: 13 fats: 6 protein: 16)
o Italian Mozzarella Salad. Grilled chicken, fresh
basil, baby spinach, sliced cucumber, Sliced
tomato, avocado and mozzarella cheese with
mustard Italian dressing.
(cal: 277 carbs: 7 fats: 11 protein: 41)
 Lentil Soup. Lentil beans, tomato, carrots, onion,
olive oil, pepper.
o regular meal
(cal: 110 carbs: 22 fats: 1 protein: 5)
o Quinoa Pomegranate Salad. Grilled chicken,
tomato, quinoa, parsley, lemon, lettuce,
pomegranate .
(cal: 399 carbs: 49 fats: 5 protein: 46)
 Tabbouleh Quinoa Salad. Thubellah, quinoa,
tomato, Parsley, chicken.
o regular salad
(cal: 354 carbs: 39 fats: 4 protein: 46)
o Musakan Beef. beef, zucchini, eggplant, tomato,
carrots, red and green bell pepper, garlic, onion
(cal: 254 carbs: 13 fats: 8 protein: 33)
FEB  Shrimp with Creamy Spinach. Shrimp with garlic, onion,
28 mushroom, red sweet pepper 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)
(cal: 235 carbs: 18 fats: 2 protein: 40)
MAR  Chili Chicken Skewers with Brown Rice and Olives Salad.
CH 3 Served with Yogurt Mint sauce.
o Regular meal (calories: 406 carbs: 47 fats: 7 protein:
41)
o brown rice replace to white rice
(cal: 384 carbs: 46 fats: 6 protein: 43)
o brown rice replace to spinach mash potato
(cal: 400 carbs: 34 fats: 11 protein: 41)
o brown rice replace to grilled vegetables (zucchini, sweet
pepper, cauliflower)
(cal: 276 carbs: 18 fats: 5 protein: 43)
MAR  Grilled Salmon with brown rice and avocado Greek salsa
CH 4 (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)
MAR  Middle East meal. Meat balls with slice of roasted onion
CH and mushroom. With brown rice and tabbouleh salad.
5 Served with tahina sauce.
o regular meal
(calories: 388 carbs: 55 fats: 9 protein: 38)
o brown rice replace to white rice
(cal: 446 carbs: 57 fats: 9 protein: 40)
o brown rice replace to mash potato
(cal: 458 carbs: 45 fats: 14 protein: 37)
o brown rice replace to eggplant salad
(cal: 326 carbs: 28 fats: 9 protein: 36)
MAR  Chicken paprika meal. Chicken with mixed of spinach and
CH Sweet Pepper and paprika sauce. Served with brown rice.
6 o regular meal
(cal:385 carbs: 42 fats: 8 protein: 42)
o brown rice replace to white rice
(cal: 363 carbs: 41 fats: 6 protein: 43)
o brown rice replace to grilled vegetables (zucchini,
carrots, broccoli)
(cal: 269 carbs: 11 fats: 6 protein: 43)
o brown rice replace to mash potato
 Three Mini Sandwich. 1 chicken sandwich, 1
halloumi sandwich, 1 mushroom sandwich. Served
on a side of coleslaw salad.
o regular sandwich
(cal: 252 carbs: 13 fats: 7 protein: 32)
o Zater Salad. Chicken, lettuce, diced tomato,slice
olives, grated carrot, halloumi cheese, zatter
powder, Italian dressing.
(cal: 338 carbs: 14 fats: 13 protein:47
 Chicken Topped with Honey Mustard Sauce. With
Mix Vegetables.
o regular meal
(Calories 316 carbs: 35 fats:2 protein: 39)
 Chicken Macaroni Soup. Chicken, macaroni, celery,
green peas carrots, red and green pepper, onion,
garlic..
o regular meal
(calories: 138 carbs: 16 fats: 1 protein: 16)
o chicken shawarma salad. Chicken mixed with
sliced olives, jalapeno, sumac, cucumber,
tomato, chickpeas, onion
(cal: 463 carbs: 52 fats: 12 protein: 50)
 Chicken Tortilla Sandwich. Tortilla bread, chicken,
tomato, bell pepper, parsley, mozzarella cheese,
cheddar cheese and avocado sauce. Served with
avocado lettuce salad.
o regular sandwich
(calories: 273 carbs: 16 fats: 14 protein: 27)
o Roasted Cauliflower Salad. slice chicken, roast
chickpeas, onion, fresh lettuce, roasted cauliflower.
Served with Tahina lime sauce.
(cal: 359 carbs: 31 fats: 10 protein: 42)
 Chicken Almond Salad. Grilled chicken with grated
carrots, lettuce, almond,Burghuoul, spinach.
o regular meal
(cal: 379 carbs: 35 fats:10 protein: 44)
o Sweet Potato Salad. Chicken, carrots, sweet
potato, lentil, chili flakes, rocket leaves and feta
crumble.
(cal: 370 carbs: 32 fats:6 protein: 48
 (cal: 375 carbs: 29 fats: 11 protein: 41)
MAR  Grilled California Chicken Topped with Avocado Salsa and  Beef Soup with Macaroni Rice. Beef, macaroni rice,
CH Mozzarella Cheese. Served with Mashed Potato and Chili tomato, celery, fresh garlic and onion.
7 Lime Sauce. o regular soup (calories: 172 carbs:26 fats: 2
o regular meal protein:10)
(Calories: 419 carbs: 38 fats: 10 protein: 40) o Taco Beef Salad. Minced Beef, Lettuce, Tomato,
o mashed potato replace to quinoa Corn, Pickles, Olives, Parley. Served Together
(calories: 435 carbs: 38 fats: 11 protein: 44) with Pickled Sauce.
o Mashed potato replace to mix leaves salad (cal: 272 carbs: 17 fats: 9 protein: 35)
(calories: 249 carbs: 6 fats: 9 protein: 41)
o Mashed potato replace to corn salad
(calories: 339 carbs: 11 fats: 12 protein: 38)
MAR  Asian Shrimp with Sesame Seeds. Together with Brown Rice  Special Chicken Meal Chicken, mashed Potato, red
CH and Cabbage Salad. Served with Chili Lime Sauce sauce (tomato pesto, mozzarella cheese, fresh
10 o regular meal tomato). Top with mozzarella cheese.
(Calories: 377 carbs: 50 fats: 4 protein: 41) o regular meal
o brown rice replace to white rice (calories: 351 carbs: 27 fats: 9 protein: 42)
(cal: 356 carbs: 49 fats; 3 protein: 42)
o brown rice replace to mashed potato
( Calories: 367 carbs: 36 fats: 9 protein: 40)
o brown rice replace to grilled vegetables (broccoli, sweet
pepper, cauliflower)
(cal: 284 carbs: 23 fats: 3 protein: 47)

MAR  Italian Chicken Meal. Brown Rice Topped with Mix of
CH Chicken, Cherry Tomato and Mushroom Season with Italian
11 Herbs. Topped with Parmesan cheese. Served with Chili
Lime Sauce.
o regular meal
(cal: 414 carbs: 41 fats: 11 protein: 45)
o brown rice replace to mashed potato
(cal: 404 carbs: 30 fats: 16 protein: 45)
o brown rice to toasted broccoli, zucchini, spinach and
cauliflower
(cal: 332 carbs: 19 fats: 10 protein: 50)
o brown rice replace to white rice
(cal: 404 carbs: 43 fats: 10 protein: 47)
MAR  Coconut Milk Chicken Curry. Chicken breast topped with
CH creamy coconut milk sauce. Garnish with pomegranate and
12 toast pine nuts. Served together with brown rice.
o regular meal
(calories: 401 carbs: 42 fats: 11 protein: 37)
o brown rice replace to white rice
(cal: 379 carbs:41 fats:9 protein:38 )
o brown rice replace to mash potat
(cal:390 carbs:28 fats:15 protein:36 )
o brown rice replace to frekah seeds
(cal: 331 carbs:26 fats:9 protein:38 )
MAR  Italian Salmon with Garlic Mustard Sauce. Salmon with
CH Italian seasoning. Together with brown rice and cherry
13 tomato salad. Served with Garlic mustard sauce.
o regular meal
(calories: 402 carbs: 50 fats: 7 protein: 45)
o brown rice replace to potato salad
(calories: 276 carbs: 25 fats: 5 protein: 44)
 Fettoush Salad. Slice tomato, cucumber, black olives
dry mint, parsley, sumac romaine lettuce topped
chicken skewers and pomegranate dressing.
o regular salad (calories: 198 carbs: 9 fats: 9
protein: 37)
 Shrimp Soup. Shrimp, carrots, red and green bell
pepper, garlic, onion, peas, corn.
o regular soup (calories: 145 carbs: 21 fats:8
protein: 9)
o Arabic quinoa salad. Chicken, tomato, quinoa,
cucumber, chickpeas, pine nuts, parsley, sumac and
lettuce
(cal: 301 carbs: 23 fats: 8 protein: 26)
 Double Turkey Sandwich. 2 slice turkey, brown
bread, feta spinach spread. Served with Italian Salad
o regular sandwich
(cal: 146 carbs:12 fats:5 protein:11)
o Loaded Vegetable Salad. Chicken, grated carrots,
rocket leaves, slice tomato, pomegranate. Served
 o brown rice replace to Roasted vegetable (green beans,
spinach, sweet pepper, cauliflower) with Italian seasoning
(cal: 264 carbs: 23 fats: 6 protein: 44)
o brown rice replace to white rice
(cal: 380 carbs:49 fats:6 protein:47)
MAR  Mexican Beef Mix with Sweet Pepper and Mexican Spices.
CH Together with Brown Rice and Lime Avocado Salad. Served
14 with Mexican lime sauce.
o regular meal
(Cal: 417 carbs: 49 fats: 9 protein: 31)
o brown rice replace to roasted mix vegetables
(cal: 279 carbs: 12 fats: 7 protein: 30)
o brown rice replace to white rice
(cals:395 carbs:45 fats:8 protein:32
o brown rice replace to mashed potato
(cal: 407 carbs: 33 fats: 13 protein: 30)
MAR  Beef Mushroom Meal. Beef strips topped with mushroom
CH glaze sauce. Together with brown rice and potato salad.
17 Served with extra mushroom glaze sauce.
o regular meal
(calories: 504 carbs: 57 fats: 15 protein: 33)
o brown rice replace to white rice
(calories: 482 carbs: 56 fats: 14 protein: 35)
o brown rice replace to green salad
(calories: 324 carbs: 22 fats: 18 protein: 31)
o brown rice replace to corn salad
(calories: 414 carbs: 23 fats: 14 protein: 30)
MAR  Spicy Chicken Curry Meal. Spicy chicken on topped of mix
CH chickpeas, chicken, mushroom, mustard seeds and baby
18 spinach. Together with brown rice.
o regular meal
(calories: 322 carbs: 48 fats: 3 protein: 26)
o brown rice replace to white rice
(cal: 300 carbs: 47 fats:2 protein: 28)
o brown rice replace to mash potato
(cal: 312 carbs: 35 fats: 8 protein: 25)
o brown rice replace to frekah rice
(cal:197 carbs: 21 fats: 2 protein: 25)
with Italian dressing. (cal: 269 carbs: 14.4 fats: 6.9
protein: 38.5)
 Green Vegetable Meal. Chicken, mix of green
vegetables (broccoli, green beans green pepper,
zucchini). Served with fresh yogurt sauce.
o regular meal
(calories: 240 carbs:8 fats:7 protein:33)
 Three Mini Sandwich.1 Beef sandwich, 1 chicken
sandwich, 1 mozzarella sandwich. Served with
classic olive salad.
o regular sandwich
(cal: 296 carbs: 23 fats: 7 protein: 32)
o Mediterranean Chopped Salad With romaine
lettuce, cherry tomato Cucumber, spinach, basil,
fresh feta crumble and vinaigrette dressing.
(cal: 238 carbs:15 fats: 2 protein:42)
 Chicken Vegetable Soup. Chicken, potato, pumpkins,
carrots Sweet pepper, celery, mushroom Spinach,
coconut milk and fresh milk.
o regular soup (calories: 119 carbs: 20 fats: 1
protein: 18)
o Beef Eggplant Salad. Minced beef with eggplant
salad (tomato, onion, parsley, eggplant). Served
with tahina yogurt sauce. (Cal: 247 carbs:12
fats:4 protein:18)