Fat Loss Customized Nutrition Plan | Options

- Make sure to take vitamins: omega 3 and a good

multivitamin
- 1 tbsp. cumin if you have bloating
- 1 tbsp. turmeric as an antioxidant and aids
digestion
- 1 tbsp. cinnamon to increase fat loss throughout the
day
- 1 cup fresh sliced ginger + 1 tsp. honey + lemon
works wonders; antioxidant, anti-inflammatory,
helps in breaking down food & gut health.

Meal Options

Breakfast Option 1: (If you have this option don’t eat the options with
carbs at lunch)
• ½ cup oatmeal or muesli plain + ½ cup skimmed milk or 1
cup small low-fat yogurt or ½ cup water (you can make it
warm) + ½ fruit or handful of berries or 1tsp of honey.
Option 2: (If you have this option don’t eat the options with
carbs at lunch)
2 rice cakes or 1 toast brown whole wheat bread or ¼ balady
bread with any of the following:
• 1 boiled, scrambled or poached egg + 1 cucumber or ½
tomato or handful mushrooms
• 2 tbsp. cottage cheese + 2 cucumbers or ½ tomato or ½ bell
pepper + greens (Dill, Shabbat…etc. if you want)
• 1 tbsp. white honey + cinnamon powder
• 1 tbsp. peanut butter + ½ fruit or handful strawberries
 • 100 grams smoked salmon or ½ can tuna in water + 2 cups
lettuce or ½ tomato or ½ bell pepper + lemon and herbs
• 4 tbsp. foul with a tsp. of olive oil + herbs+ ½ tomato or 1
cucumber or 1 cup mushrooms or ½ bell pepper
Option 3:
• 1 Apple or 1 orange or 1 banana or 2 peaches + 2 cups low
fat yogurt + 1 tsp honey
Option 4:
• 1.5 Apple or 1 banana or 1.5 orange or 3 peaches + 1 tbsp.
Peanut butter. (Lychee, finos or fitnuts)
Option 5:
• 2 Eggs + 3 egg whites’ omelets made with a tablespoon of
coconut oil (you can add to it cup of tomatoes, bell peppers
or mushrooms to be cooked with it)
Or
• 2 eggs + 1 cup spinach or greens of your choice + 1 slice
cold cut turkey or 1 tbsp. cottage cheese or fetta cheese
+ ½ tomato or ½ pepper either on side or cooked with it
Option 6:
• 20 unsalted Almonds + 2 tbsp. cottage cheese + 2 cups
greens (cucumber, arugula, lettuce…etc)
Option 7:
• 200 grams smoked salmon or 1 can tuna in water + 1 cup
lettuce or ½ tomato or ½ bell pepper or 1 cucumber + 1
tbsp. mustard of low fat yogurt and herbs if you want
Option 8:
• 8-10 tbsp. fool with lemon and cumin + 2 cups greens of
your choice
 Option 9: (If you have this option don’t eat the options with
carbs at lunch)
• 1 Baked medium sweet potato

Snack
1 cup skimmed milk with coffee or cappuccino
Or
3 cucumbers or 3 carrots
Or
1 cup low fat yogurt + 1 tsp. honey
Or
15 unsalted almonds
Or
1.5 fruit or 3 tamr or 2 peaches
Or
1 rice cake + 1 tbsp. peanut butter or 1 tbsp. honey and
cinnamon
Or
½ fruit + 1 tbsp. peanut butter
Or
2 cups popcorn homemade
Or
2 cubes dark chocolate
Lunch Eating out options:

Casper:
 - Hooked on salmon + steamed veggies (ask the chef to
steam them)
- Steak tenderloin with 1 tbsp. mushrooms or pepper sauce
maximum + steamed veggies (ask the chef to steam them)
- Asian sesame chicken salad (without bread crumbs)
- Lemon quinoa salad (you can add shrimps or chicken and
ask for the sauce on the side and put 1 tbsp.)
- Santafe Chicken Salad (without tortilla and mozzarella)

Crave:
- Grilled chicken + steamed veggies (ask the chef to steam
them)
- Salmon teriyaki + steamed veggies, no noodles (ask the
chef to steam them)
- Fish a la capri
- Salmon salad
- Chicken quinoa salad (without the bread pieces &
dressing on the side use only 1 tbsp.)
- Cajun chicken salad (dressing on the side use only 1 tbsp.)

Caracas:
- Djaj mesahab + steamed veggies not potatoes
- Shish tawook + steamed veggies not potatoes
- Taboulah quinoa or normal taboulah * you can have them
as a side next to the chicken

Ovio:
- Grilled chicken + steamed veggies
 - Grilled salmon + steamed veggies
- Roasted seabass + steamed veggies
- Quinoa shrimp salad
- Smoked salmon salad

Homemade Lunch:
Option 1:
• 1 grilled steak or 1 grilled white fish or salmon or 1 grilled
chicken breast (you can add herbs, mustard, 1 tbsp. soy
sauce or 1 tbsp. yogurt for marinating if you want)
• 2 cups vegetables cooked with fresh tomato sauce or
steamed or molokheya with little oil only for light ta2leya.
Or salad (1 cucumber + 1 tomato + 2 cups lettuce or
arugula or baby spinach or mushrooms)
Option 2: (If you have this option eat a breakfast that has no
carbs; bread, oats, potato)
• 1 grilled chicken breast or 1 large grilled salmon fillet or
white fish grilled or 20 grilled shrimps
• 3-4 tbsp. steamed rice or ½ boiled or baked potato
• 1 cup vegetables cooked with fresh tomato sauce or
steamed or molokheya with little oil only for light ta2leya.
Or salad (1 cucumber + 1 tomato + 2 cups lettuce or
arugula or baby spinach or mushrooms)
OR
• 3-4 tbsp. rice or ½ boiled or baked potato
• 1 Steamed or grilled white fish (Samaka mashweya)
• 15 Grilled Shrimps
• 2 tsp. humus or yogurt-mint sauce for flavour as a side
 • Salad (1 cucumber + 1 cup lettuce + 1 tomato)
Option 3:
• 2 grilled chicken or turkey medium breasts or 2 cans tuna
in water or 2 grilled white fish medium
• 1 cup vegetables cooked with fresh tomato sauce or
steamed or molokheya with little oil only for light ta2leya.
Or salad (1 cucumber + 1 tomato + 2 cups lettuce or
arugula or baby spinach or mushrooms)
Option 4:
• 1 grilled steak
• 1 cup steamed broccoli or carrots or spinach or eggplant
• salad (1 cucumber + 1 tomato or pepper + 1 cup lettuce or
mushrooms)
Option 5:
Chicken or shrimps stir fried with vegetables
• 1.5 cup chicken fillet cut in cubes or 25 shrimps
• 1-2 tbsp. soy sauce
• 1 tbsp. olive oil
• ½ bell pepper or chili pepper
• 1 tomato
• 1 cup mushrooms
• ½ chopped onion or 1 garlic or garlic power
• ½ cup asparagus or broccoli or spinach or green beans to
be cooked with them or steamed
Serve with green salad (cucumber, lettuce, arugula,
mushrooms)
Option 6: (If you have this option eat a breakfast that has no
carbs; bread, oats, potato)
 • ½ medium potato or sweet potato
• 1.5 can tuna in water or 200 grams smoked salmon
• 2 cups lettuce or 1 cup lettuce + ½ tomato or 1 tbsp. corn
or ½ bell pepper + 1 tbsp. mustard or herbs if you want
Option 7:
Chicken with tomato salsa: (serve with 1 baked eggplant and 1
cup steamed veggies of your choice or 2 cups green salad)
• 2 boneless chicken fillets (2 chicken breasts)
• Salt, pepper and cumin
• 1 tbsp. olive oil
• 1 cup chopped tomato
• ¼ cup chopped cilantro
• 2 tbsp. lime juice
• 1 tbsp. chopped onion and jalapeno if you want
Cook the chicken then make the sauce in a separate pan and then
heat it with it before serving… Put the slightly grilled chicken and
on top add the tomato sauce with cilantro

Option 9:
Chicken Caesar Salad
• 1 grilled chicken or turkey breast
• 1 toast brown bread
• 2 cups lettuce or arugula or cucumber
• 1 bell pepper or 1 tomato or 1 cup mushrooms
Caesar sauce made with (1-2 tbsp. yogurt + garlic + lemon or
vinegar + 1 tsp. mustard + 1 tsp. olive oil)
Dinner Option 1:
 • 100 grams smoked salmon or 1 can tuna in water + 1-2
cup lettuce or arugula or cucumber + lemon and herbs +
1 tbsp. mustard and lemon and herbs if you want
Option 2:
• 2 small cups low fat yogurt + 4 cucumbers or 2 peaches or
2 kiwis or 1 tbsp. honey
Option 3:
• 4 tbsp. cottage cheese or 6 tbsp. fool + 2 cups greens of
your choice fresh or 1 cup steamed or baked broccoli or
mushrooms + 1 tsp olive oil
Option 4:
• 2 boiled or scrambled eggs + 1 cup mushrooms + 1 greens
of your choice as a salad or cooked with the eggs
Or
• 1 boiled egg + ¼ avocado + 1 cup mushrooms + 1 cup
greens of your choice as a salad

Tips & Guidelines:

- Drink 1-2 Liters of water a day

- You can use herbs (Cumin, black peppers, lemon, cinnamon as much as u want,
just avoid salt and use sea salt minimally instead)
- Try to drink 1-2 cups of green tea in a day.
- Do not drink any kind of soda, but if you must you can have 1 or 2 cans diet cola
once a week.

References:
• Tsp. = teaspoon
• Tbsp. = tablespoon
• 1 cup = 230 ml or equivalent cup of tea approximately
• Fruits, chicken and meat are always medium sized (not massive or too big) unless
stated other wise

On the 7th day you can choose breakfast and dinner of any day in the plan and lunch
is a free meal of your choice.

Stay strong, one day at a time!