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Traditional Menu

 

 

TRADITIONAL WEEK 1

 

Monday

 

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Cornmeal porridge+2 hard boiled eggs+ 1 banana

Quinoa and Chickpea Salad Bowl

Frybread with beans and salsa

Avocado and Salmon Toast

Avocado and Chicken Salad

Nutritional Facts:- Calories: 487 kcal, Protein: 17g, Fat: 15g, Carbohydrates: 70g, Fiber: 10g, Sugars: 31g

Nutritional Facts:- Calories: 550, Protein: 18g, Fat: 25g, Carbohydrates: 60g, Fiber: 10g, Sugar: 6g

Nutritional Facts:- Calories: 450, Protein: 12g, Carbohydrates:66g, Fiber: 8g, Fat: 18g

Nutritional Facts:- Calories: 520, Protein: 25g, Fat: 30g, Carbohydrates: 30g, Fiber: 10g, Sugar: 2g

Nutritional Facts:- Calories: 490, Fat: 30g, Total Carbohydrate: 20g, Fiber: 10g, Sugars: 5g, Protein: 40g

 

Tuesday

Breakfast

 

Snack 1

Lunch

Snack 2

Dinner

Scrambled eggs with
spinach and cheese		Chickpea Spinach
Stuffed Sweet Potato		Chicken and vegetable
soup +1 piece cornbread		Mango Lassi
Smoothie

Shrimp and Spinach Saag

Nutritional Facts:- Calories: 505 kcal, Protein:33.5g, Fat: 26g, Carbohydrates: 32.5g, Fiber: 6g, Sugars: 4.5g

Nutritional Facts:- Calories: 550, Protein:15g, Fat: 20g, Carbohydrates: 75g, Fiber: 15g, Sugar: 15g

Nutritional Facts:- Calories: 467, Protein: 32g, Carbohydrates: 16g,Fiber: 6g

Nutritional Facts:- Calories: 550, Protein:20g, Fat: 15g, Carbohydrates: 80g, Fiber:3g, Sugar: 70g

Nutritional Facts:- Calories: 520, Fat: 10g, TotalCarbohydrate: 15g, Fiber: 4g, Sugars: 6g, Protein: 70g

 

 

Wednesday

Breakfast

 

Snack 1

Lunch

Snack 2

Dinner

Oatmeal with nuts and
dried fruits		Avocado and Salmon
Toast		Turkey SandwichPeanut ChaatChicken and Spinach
Coconut Curry

Nutritional Facts:- Calories: 507 kcal, Protein:14g, Fat: 15g, Carbohydrates: 85g, Fiber: 6g, Sugars: 22g

Nutritional Facts:- Calories: 520, Protein: 25g, Fat: 30g, Carbohydrates: 30g, Fiber: 10g, Sugar: 2g

Nutritional Facts:- Calories: 500, Fat:25g, Protein: 30g, Carbohydrates: 40g, Fiber: 5g, Suger:5g

Nutritional Facts:- Calories: 489, Protein:15g, Fat: 35g, Carbohydrates: 20g, Fiber:8g, Sugar: 5g

Nutritional Facts:- Calories: 480, Fat: 25g, Total Carbohydrate: 10g, Fiber: 3g, Sugars: 2g, 

Protein: 40g

 

Thursday

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Smoothie with YOGURTMasala OatsSalad with quinoa, chickenChickpea Spinach Stuffed Sweet PotatoTandoori Chicken Wraps

Nutritional Facts:- Calories: 500 kcal, Protein: 20g, Fat: 10g, Carbohydrates: 80g, Fiber: 15g, Sugars: 35g

Nutritional Facts:- calories: 500, Protein: 15g, Fat: 25g, Carbohydrates: 50g, Fiber: 10g, Sugar: 5g

Nutritional Facts:- Calories: 620, Protein: 50g, Fat: 26g, Carbohydrates: 70g, Fiber: 10g, Sugar: 10g

Nutritional Facts:- Calories: 550, Protein:15g, Fat: 20g, Carbohydrates: 75g, Fiber: 15g, Sugar: 15g

Nutritional Facts:- Calories: 550, Fat: 12g, Total Carbohydrate: 30g, Fiber: 6g

 

Friday

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Pancakes with maple syrup and baconMango Lassi SmoothieVegetable curry with brown rice shrimp skewersQuinoa and Chickpea Salad BowlAvocado and Chicken Salad

Nutritional Facts:- Calories: 498, Fat: 23g, Carbohydrates: 58g, Protein: 16g

Nutritional Facts:- Calories: 550, Protein:20g, Fat: 15g, Carbohydrates: 80g, Fiber: 3g, Sugar: 70g

Nutritional Facts:- Servings: 10(20 balls), Calories:250g, Fat:12g, Protein :4g, Fiber:6g

Nutritional Facts:- calories: 550, Protein:18g, Fat: 25g, Carbohydrates: 60g, Fiber: 10g, Sugar: 6g

Nutritional Facts:- Calories: 490, Fat: 30g, Total Carbohydrate: 20g, Fiber: 10g, Sugars: 5g, Protein: 40g

 

TRADITIONAL WEEK 2

 

Monday

 

Breakfast

Snack 1

Lunch

Snack 2

Dinner

2 Almond Butter Banana Muffins + 1 cup Yogurt

Masala Oats

Tomato soup with cheese toast

Peanut Chaat

Vegetable and Shrimp Stir-Fry

Nutritional Facts:- Calories: 560 kcal, Protein:10g, Fat: 32g, Carbohydrates: 30g, Fiber: 4g, Sugars: 16g

Nutritional Facts:- Calories: 500, Protein: 15g, Fat: 25g, Carbohydrates: 50g, Fiber: 10g, Sugar:5g

Nutritional Facts:- Calories: 487, Protein:19g, Fat: 25g, Carbohydrates: 49g, Fiber: 7g

Nutritional Facts:- Calories: 489, Protein: 15g, Fat: 35g , Carbohydrates: 20g, Fiber: 8g, Sugar: 5g

Nutritional Facts:- Calories: 520, Fat: 10g, Carbohydrate: 40g, Fiber: 10g, Sugars:10g, Protein: 60g

 

Tuesday

 

Breakfast

Snack 1

Lunch

Snack 2

Dinner

French toast with berries

Orange Pomegrenate Smoothie

Ground turkey veggies lasagna

Peanut Butter Granola sandwich

Turmeric Roasted Chicken with Roasted Vegetables

Nutritional Facts:- Calories: 520, Fat: 15g, Carbohydrates: 60g, Protein: 14g, Sugar: 26g

Nutritional Facts:- Calories: 520, Protein: 10g, Fat: 4g, Carbs:124g, Fiber: 23g, Sugar: 75g

Nutritional Facts:- Calories: 550, Fat: 22g, Carbohydrates: 48g, Protein: 40g

Nutritional Facts:- Calories: 475, Protein: 16g, Fat: 13.5g, Carbohydrates:69g, Fiber: 9.5g, Sugar: 19g

Nutritional Facts:- Calories: 520, Fat: 10g, Total Carbohydrate: 40g, Fiber: 10g, Sugars: 10g, Protein: 60g

 

Wednesday

 

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Scrambled eggs with spinach and cheese on gluten-free toast

Peanut Butter Banana Smoothie Bowl

Tomato cucumber salad with hummus and rice crackers

Tropical Protein Smoothie

Spicy Lentil and Shrimp Soup

Nutritional Facts:- Calories: 520, Protein: 28g, Carbs: 40g, Fat: 28g, Fiber: 6g, Sugar: 6g

Nutritional Facts:- Calories:500, Protein: 20g, Fat: 30g, Carbohydrates: 65g, Fiber:12g, Sugar:20g

Nutritional Facts:- Calories: 510, Protein:15g, Carbs: 65g, Fat: 22g, Fiber: 12g, Sugar: 12g

Nutritional Facts:- Calories: 500, Fat:26g, Carbs: 59g, Fiber: 11g, Sugar: 32g, Protein: 21g

Nutritional Facts:- Calories: 520, Fat:12g, Total Carbohydrate: 50g, Fiber: 18g, Sugars: 5g, Protein: 50g

 

Thursday

 

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Greek yogurt with granola and sliced banana

Chocolate Avocado Mousse

Turkey and cheese sandwich

Orange Pomegrenate Smoothie

Butter Chicken with Cauliflower Rice

Nutritional Facts:- Calories: 508, Protein: 25g, Carbs: 74g, Fat: 14g, Fiber: 9g, Sugar: 34g

Nutritional Facts:- Calories: 500, Fat: 32g, Carbs: 62g, Fiber: 13g, Sugar: 37g, Protein: 6g

Nutritional Facts:- Calories: 516, Protein:36g, Carbs: 46g, Fat: 20g, Fiber: 6g, Sugar: 9g

Nutritional Facts:- Calories: 520, Protein: 10g, Fat: 4g, Carbs:124g, Fiber:23g, Sugar: 75g

Nutritional Facts:- Calories: 500, Fat:18g, Total Carbohydrate: 20g, Fiber: 5g, Sugars: 8g, Protein: 60g

 

Friday

 

Breakfast

Snack 1

Lunch

Snack 2

Dinner

spinach avocado smoothie

Greek Yogurt Parfait

Vegetableground turkey or pork soup with quinoa and topped with cheese

Peanut Butter Granola sandwich

Turkey Bolognese with Zoodles


Nutritional Facts:- Calories: 489, Protein: 15g, Fat: 34g, Carbs: 36g, Fiber: 14g, Sugar: 19g

Nutritional Facts:- Calories: 500, Fat: 18g, Carbs: 68g, Fiber: 9g, Sugar: 34g, Protein: 20g

Nutritional Facts:- Calories: 534, Protein:35g, Fat: 21g, Carbs: 51g, Fiber: 9g, Sugar: 11g

Nutritional Facts:- Calories: 475, Protein: 16g, Fat: 13.5g, Carbohydrates: 69g, Fiber: 9.5g, Sugar: 19g

Nutritional Facts:- Calories: 500, Fat:15g, Total Carbohydrate: 25g, Fiber: 7g, Sugars: 12g, Protein: 30g