HANA / 1 MEALS/ JAN 27 TO FEB 25
day o Meal 1
JAN  Italian Beef Meal. Beef strips together with
27 brown rice and 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)
JAN  Chicken Biryani. Brown rice season with cumin,
28 coriander 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)
JAN  Shrimp with Creamy Spinach. Shrimp with
29 garlic, onion, 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)
JAN  Beef Strips with Vegetables and Rice. Beef
30 strips mix with baby corn, green beans and red
sweet pepper. Together with brown rice and
serve with fresh yogurt sauce.
o regular meal
(cal: 408 carbs: 49 fats: 9 protein: 32)
o brown rice replace to white rice
(cal: 386 carbs: 48 fats: 8 protein: 34)
o brown rice replace to quinoa
o Meal 2
 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)
 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 Mushroom Soup. Baby spinach, mushroom,
celery, carrots, chicken, onion, garlic, Labneh,
parmesan cheese. Served with 2 sliced bread
o regular meal
(cal: 176 carbs: 9 fats: 5 protein: 26)
Italian Chopped Salad. Chicken, lettuce, small radish,
cherry tomato, peeled cucumber and chickpeas.
Topped with Parmesan cheese. Served with Italian
sauce. (cal: 259 carbs: 28 fats: 8 protein: 26)
 (cal: 414 carbs: 47 fats: 10 protein: 36)
o brown rice replace to mashed potato
(cal: 398 carbs: 35 fats: 13 protein: 31)
JAN  Chili Chicken Skewers with Brown Rice and  Chicken Topped with Honey Mustard Sauce. With
31 Olives Salad. Served with Yogurt Mint sauce. Mix Vegetables.
o Regular meal (calories: 406 carbs: 47 fats: 7 o regular meal
protein: 41) (Calories 316 carbs: 35 fats:2 protein: 39)
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)
FEB  Middle East meal. Meat balls with slice of  Chicken Tortilla Sandwich. Tortilla bread, chicken,
3 roasted onion and mushroom. With brown rice tomato, bell pepper, parsley, mozzarella cheese,
and tabbouleh salad. Served with tahina sauce. cheddar cheese and avocado sauce. Served with
o regular meal avocado lettuce salad.
(calories: 388 carbs: 55 fats: 9 protein: o regular sandwich
38) (calories: 273 carbs: 16 fats: 14 protein: 27)
o brown rice replace to white rice o Roasted Cauliflower Salad. slice chicken, roast
(cal: 446 carbs: 57 fats: 9 protein: chickpeas, onion, fresh lettuce, roasted cauliflower.
40) Served with Tahina lime sauce.
o brown rice replace to mash potato (cal: 359 carbs: 31 fats: 10 protein: 42)
(cal: 458 carbs: 45 fats: 14 protein:
37)
o brown rice replace to eggplant salad
(cal: 326 carbs: 28 fats: 9 protein: 36)
FEB  Chicken paprika meal. Chicken with mixed of  Chicken Almond Salad. Grilled chicken with grated
4 spinach and Sweet Pepper and paprika sauce. carrots, lettuce, almond,Burghuoul, spinach.
Served with brown rice. o regular meal
o regular meal (cal: 379 carbs: 35 fats:10 protein: 44)
(cal:385 carbs: 42 fats: 8 protein: 42) o Sweet Potato Salad. Chicken, carrots, sweet
o brown rice replace to white rice potato, lentil, chili flakes, rocket leaves and feta
(cal: 363 carbs: 41 fats: 6 crumble.
protein: 43) (cal: 370 carbs: 32 fats:6 protein: 48
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
(cal: 375 carbs: 29 fats: 11 protein:
41)
FEB  Grilled California Chicken Topped with Avocado  Beef Soup with Macaroni Rice. Beef, macaroni rice,
5 Salsa and Mozzarella Cheese. Served with tomato, celery, fresh garlic and onion.
Mashed Potato and Chili Lime Sauce. o regular soup (calories: 172 carbs:26 fats: 2
o regular meal protein:10)
(Calories: 419 carbs: 38 fats: 10 protein: o Taco Beef Salad. Minced Beef, Lettuce, Tomato,
40) Corn, Pickles, Olives, Parley. Served Together with
o mashed potato replace to quinoa Pickled Sauce.
(cal: 272 carbs: 17 fats: 9 protein: 35)
 (calories: 435 carbs: 38 fats: 11 protein:
44)
o Mashed potato replace to mix leaves salad
(calories: 249 carbs: 6 fats: 9 protein: 41)
o Mashed potato replace to corn salad
(calories: 339 carbs: 11 fats: 12 protein: 38)
FEB  Beef mixed with zucchini and mushroom.  Halloumi Sandwich. Brown bread, halloumi cheese,
6 Together with brown rice and beetroot lettuce tomato, green and black olives, labneh, zatter
salad. Served with fresh yogurt sauce. powder. Served with tabbouleh salad
o regular meal o regular sandwich
(calories: 407 carbs: 46 fats: 9 protein: (Cal: 184 carbs: 12 fats: 11 protein: 9)
31) o Chicken Corn Salad. Chicken on the top of corn
o brown rice replace to white rice salad(sweet pepper, parsley, red cabbage). Served
(cal: 396 carbs: 48 fats: 8 protein: 34) with chili lime sauce.
o brown rice replace to frekah seeds (cal: 368 carbs: 36 fats: 10 protein: 41)
(cal: 293 carbs: 22 fats: 8 protein:
31)
o brown rice replace to potato salad
(cal: 308 carbs: 24 fats: 8 protein: 30)
FEB  Asian Shrimp with Sesame Seeds. Together  Special Chicken Meal Chicken, mashed Potato, red
7 with Brown Rice and Cabbage Salad. Served sauce (tomato pesto, mozzarella cheese, fresh
with Chili Lime Sauce tomato). Top with mozzarella cheese.
o regular meal o regular meal
(Calories: 377 carbs: 50 fats: 4 protein: (calories: 351 carbs: 27 fats: 9 protein: 42)
41)
o brown rice replace to white rice
(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)
FEB  Coconut Milk Chicken Curry. Chicken breast  Shrimp Soup. Shrimp, carrots, red and green bell
10 topped with creamy coconut milk sauce. pepper, garlic, onion, peas, corn.
Garnish with pomegranate and toast pine nuts. o regular soup (calories: 145 carbs: 21 fats:8
Served together with brown rice. protein: 9)
o regular meal o Arabic quinoa salad. Chicken, tomato, quinoa,
(calories: 401 carbs: 42 fats: 11 protein: cucumber, chickpeas, pine nuts, parsley, sumac and
37) lettuce
o brown rice replace to white rice (cal: 301 carbs: 23 fats: 8 protein: 26)
(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 )
FEB  Italian Salmon with Garlic Mustard Sauce.  Double Turkey Sandwich. 2 slice turkey, brown
11 Salmon with Italian seasoning. Together with bread, feta spinach spread. Served with Italian Salad
brown rice and cherry tomato salad. Served o regular sandwich
with Garlic mustard sauce. (cal: 146 carbs:12 fats:5 protein:11)
o regular meal
 (calories: 402 carbs: 50 fats: 7 protein: o Loaded Vegetable Salad. Chicken, grated carrots,
45) rocket leaves, slice tomato, pomegranate. Served
o brown rice replace to potato salad with Italian dressing. (cal: 269 carbs: 14.4 fats: 6.9
(calories: 276 carbs: 25 fats: 5 protein: protein: 38.5)
44)
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)
FEB  Mexican Beef Mix with Sweet Pepper and  Green Vegetable Meal. Chicken, mix of green
12 Mexican Spices. Together with Brown Rice and vegetables (broccoli, green beans green pepper,
Lime Avocado Salad. Served with Mexican lime zucchini). Served with fresh yogurt sauce.
sauce. o regular meal
o regular meal (calories: 240 carbs:8 fats:7 protein:33)
(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)
FEB  Beef Bechamel. Penney pasta, minced beef,  Tuna Bean Salad. Tuna chunks, red beans, lettuce,
13 milk, mozzarella cheese, carrots, red and green tomato, corn, carrots, red radish.
bell pepper, onion, garlic, tomato and brown o regular meal
bread. (calories: 261 carbs: 34 fats: 9 protein: 27)
o regular meal
(calories: 416 carbs: 47 fats: 8 protein: 36)
o meal replace to chicken freekeh salad
(calories: 288 carbs: 27 fats: 3 protein: 42)
o meal replace to mixed beans salad
(calories: 257 carbs: 42 fats: 3 protein: 32)
meal replace to fresh grapefruit salad w/
quinoa (calories: 335 carbs: 31 fats: 7
protein: 46)
FEB  Beef Mushroom Meal. Beef strips topped with  Three Mini Sandwich.1 Beef sandwich, 1 chicken
14 mushroom glaze sauce. Together with brown sandwich, 1 mozzarella sandwich. Served with classic
rice and potato salad. Served with extra olive salad.
mushroom glaze sauce. o regular sandwich
o regular meal (cal: 296 carbs: 23 fats: 7 protein: 32)
(calories: 504 carbs: 57 fats: 15 protein: 33) o Mediterranean Chopped Salad With romaine
o brown rice replace to white rice lettuce, cherry tomato Cucumber, spinach, basil,
(calories: 482 carbs: 56 fats: 14 protein: fresh feta crumble and vinaigrette dressing.
35) (cal: 238 carbs:15 fats: 2 protein:42)
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)
FEB  Shrimp mix grill rice. Shrimp Mix with brown
17 rice, carrot, 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
18 breaded with flour 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
19 rice, mix of 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
20 beans, 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)
 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)
 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  Chicken Paprika Vegetable. Chicken season with
21 sweet pepper, green beans and baby corn. paprika. Together with sweet pepper, baby spinach,
Together with brown Moroccan rice. Served potato and carrot.
with fresh yogurt sauce. o regular meal
o regular meal o (cal: 236 carbs:16 fats:2 protein: 39)
(cal: 396 carbs: 45 fats: 7 protein: 33)
o cous-cous rice replace to roasted vegetables
(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  Chicken Noodles Soup. Chicken, semolina noodle,
24 with spinach and mushroom.Together with carrots,celery, red and green pepper, fresh garlic and
brown rice and served with fresh yogurt sauce. onion.
o regular meal o regular soup
(cal: 410 carbs: 48 fats: 10 protein: 40) (cal: 104 carbs: 8 fats: 1 protein: 14)
o meal replace to white rice o Beef Burghul Salad. Grilled beef, burghul, baby
(cal: 388 carbs: 47 fats: 9 protein: 41) spinach, fresh lettuce, fresh tomato, red
o meal replace to mash potato cabbage,cucumber
(cal: 399 carbs: 35 fats: 14 protein: 39) (cal: 288 carbs: 21 fats: 9 protein: 29)
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  Mexican Beef Sandwich. Beef, red pesto, red sweet
25 creamy pistachio sauce , chicken, cherry pepper, slice cheese. Served with coleslaw salad
tomato and topped with parmesan cheese. o regular sandwich
o regular meal (cal: 183 carbs: 13 fats: 6 protein: 16)
(cal: 424 carbs: 44 fats: 15 protein: 56) o Italian Mozzarella Salad. Grilled chicken, fresh basil,
o meal replace to freekeh salad with chicken baby spinach, sliced cucumber, Sliced tomato,
(cal; 288 carbs: 27 fats: 2 protein: 42) avocado and mozzarella cheese with mustard Italian
o meal replace to beetroot feta cheese salad dressing.
(cal: 286 carbs: 15 fats: 6 protein: 44) (cal: 277 carbs: 7 fats: 11 protein: 41)
o meal replace to fresh quinoa salad
(cal: 253 carbs: 12 fats: 7 protein: 38)