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Week 1
Foundation Week
Lebanese · Mexican · Kerala · Greek · The classics done properly
Week 1 at a glance
Siyadiyeh on Monday. Birria Tuesday. Kerala Wednesday. Mloukhiyeh Thursday. Ribeye Friday. Lamb Chops Saturday. Sheet Pan Sunday. Every day: breakfast at 08:00, lunch at 13:00, snack at 15:30 if hungry, dinner at 16:30 — kitchen closes at 17:00.
Mon
Siyadiyeh Night
Lebanese fish + rice · The anchor meal of the week
Lebanese
Tue
Birria Taco Tuesday
Proper beef birria · corn tortillas · consommé
Mexican
Wed
Kerala Wednesday
Kerala fish curry · coconut milk · turmeric
Kerala
Thu
Mloukhiyeh Thursday
Lebanese jute leaf stew · poached chicken · rice
Lebanese
Fri
Ribeye Friday
Best cut · mashed potato · wilted spinach
Steak
Sat
Lamb Chops Saturday
Greek lamb chops · lemon potatoes · tzatziki
Greek
Sun
Gut Reset Sunday
Sheet pan chicken · bone broth · slow start
Recovery
Week 1 · Monday
Siyadiyeh Night
The Lebanese fish and rice masterpiece · caramelised onions · pine nuts
Prep · Siyadiyeh needs 45 min but most of it is passive. Caramelise the onions slowly — this is the soul of the dish.
🥚
Breakfast · 08:00
Soft Eggs + Avocado + Kefir
Protein and fat to break the fast correctly. No carbs at breakfast — this is the rule.
Paulina
3 eggs · ½ avocado · 200ml kefir · 20g collagen in warm water
Ameen
4–5 eggs · 1 avocado · 300ml kefir · 20g collagen
Paulina — Portion
🥚🥚🥚 + 🥑½
3 eggs · ½ avocado · 200ml kefir · 20g collagen in warm water
~46g protein (with collagen)
Ameen — Portion
🥚🥚🥚🥚🥚 + 🥑
4–5 eggs · 1 avocado · 300ml kefir · 20g collagen
~60g protein (with collagen)
How to make · Soft boil eggs 6 min. Slice avocado. Season with salt, chilli flakes, lemon. Drink kefir and collagen separately. Eat greens or cucumber first if available.
🐟
Lunch · 13:00
Siyadiyeh
The real siyadiyeh: whole sea bass on spiced rice in fish stock, topped with slow-caramelised onions and toasted pine nuts. Tahini sauce on the side. One of the greatest dishes in Lebanese cuisine. EAT: greens → fish → onions → rice last.
Paulina
1 palm white fish (130–150g) · 1 fist siyadiyeh rice (70g) · caramelised onions · pine nuts · tahini sauce
Ameen
2 palms fish (200–220g) · 1.5 fists rice (110g) · onions · pine nuts · tahini
Paulina — Portion
🤚1 palm fish + ✊1 fist rice
1 palm white fish (130–150g) · 1 fist siyadiyeh rice (70g) · caramelised onions · pine nuts · tahini sauce
~32g protein · 520 kcal
Ameen — Portion
🤚🤚2 palms + ✊✊1.5 fists
2 palms fish (200–220g) · 1.5 fists rice (110g) · onions · pine nuts · tahini
~50g protein · 720 kcal
How to make · ONIONS: Slice 3 onions, cook in olive oil medium-low 25 min until deep golden. RICE: Same pan, add cumin + coriander + cinnamon + turmeric. Add washed rice + fish stock + salt. Cook covered 18 min. FISH: Season with spices + olive oil + lemon. Pan-fry 4 min each side OR bake 200°C 15 min. TAHINI SAUCE: Mix tahini + lemon + garlic + water until pourable. Serve fish on rice, onions + pine nuts on top.
🫙
Snack · 15:30
Apple + Walnuts + Yoghurt
If hungry. Skip if not. Protein + fat + fibre.
Paulina
150g Greek yoghurt · 8–10 walnuts · 1 apple
Ameen
200g Greek yoghurt · 12–14 walnuts · 1 apple
Paulina — Portion
🫙¾ cup + 🫴 walnuts + 🍎
150g Greek yoghurt · 8–10 walnuts · 1 apple
~15g protein
Ameen — Portion
🫙1 cup + 🫴 walnuts + 🍎
200g Greek yoghurt · 12–14 walnuts · 1 apple
~20g protein
How to make · Eat in order: apple first, then yoghurt + walnuts. The fruit sugar is buffered by the protein.
🥚
Dinner · 16:30
Baked Eggs in Tomato + Herb Sauce
Eggs baked in warm spiced tomato sauce with garlic, cumin and herbs. Light, warm, deeply satisfying. Close the eating window with this.
Paulina
2 eggs · 150ml tomato sauce · garlic · cumin · herbs · cucumber on side
Ameen
3 eggs · 200ml tomato sauce · garlic · cumin · herbs · cucumber + labneh
Paulina — Portion
🥚🥚2 eggs + 🥒 cucumber
2 eggs · 150ml tomato sauce · garlic · cumin · herbs · cucumber on side
~18g protein · 280 kcal
Ameen — Portion
🥚🥚🥚3 eggs + 🥒 cucumber
3 eggs · 200ml tomato sauce · garlic · cumin · herbs · cucumber + labneh
~25g protein · 380 kcal
How to make · Sauté garlic + cumin in olive oil 1 min. Add tinned tomato + chilli flakes + salt. Simmer 5 min. Make wells, crack eggs in. Cover, cook 5–7 min until whites just set. Serve with sliced cucumber on the side. No pita — the eggs are complete without it.
Week 1 · Tuesday
Birria Taco Tuesday
Proper beef birria · corn tortillas · consommé for dipping
Prep · Birria needs 2–2.5h slow cook. Make it Monday night or start early Tuesday morning. Make double — leftovers Wednesday.
🥛
Breakfast · 08:00
Banana Kefir Smoothie
Probiotic, anti-inflammatory, fast. Add collagen every morning.
Paulina
200ml kefir · 1 banana · 20g collagen · handful blueberries · 1 tsp turmeric
Ameen
300ml kefir · 1 large banana · 20g collagen · blueberries · turmeric
Paulina — Portion
🥛1 cup + 🍌 + 💊
200ml kefir · 1 banana · 20g collagen · handful blueberries · 1 tsp turmeric
~28g protein (with collagen)
Ameen — Portion
🥛1.5 cups + 🍌 + 💊
300ml kefir · 1 large banana · 20g collagen · blueberries · turmeric
~32g protein (with collagen)
How to make · Blend everything 30 seconds. Drink immediately — kefir is best fresh.
🌮
Lunch · 13:00
Birria Beef Tacos + Consommé
Proper beef birria in guajillo-ancho chilli broth. Corn tortillas dipped in consommé. Eat consommé first, then meat from first taco before wrapping — tortilla is the last carb.
Paulina
1 palm beef (120g) · 2 corn tortillas · 100ml consommé · white onion · coriander · lime
Ameen
2 palms beef (190g) · 3 tortillas · 150ml consommé · onion · coriander · lime
Paulina — Portion
🤚1 palm beef + 2 tortillas
1 palm beef (120g) · 2 corn tortillas · 100ml consommé · white onion · coriander · lime
~32g protein · 510 kcal
Ameen — Portion
🤚🤚2 palms + 3 tortillas
2 palms beef (190g) · 3 tortillas · 150ml consommé · onion · coriander · lime
~46g protein · 720 kcal
How to make · BEEF: Brown beef chuck in batches. Blend soaked guajillo + ancho chillies with garlic + cumin + oregano + tomato. Cover beef with chilli paste + stock. Braise 2.5h low heat or slow cooker 6h. Shred. TORTILLAS: Dip in fat skimmed from top of consommé. Pan-fry both sides until crispy. Fill with beef + onion + coriander. Serve with consommé for dipping + lime.
🐟
Snack · 15:30
Tuna Sesame Wrap + Cucumber
Snack version of the tuna wrap. Half a portion — one wrap, fast assembly, very satisfying.
Paulina
1 can tuna · 1 rice wrap or large cos lettuce leaf · cucumber · sesame seeds · tamari + sesame oil dressing
Ameen
1.5 cans tuna · 2 wraps · cucumber · sesame seeds
Paulina — Portion
🐟1 can + 🫓1 wrap + 🥒
1 can tuna · 1 rice wrap or large cos lettuce leaf · cucumber · sesame seeds · tamari + sesame oil dressing
~28g protein · 250 kcal
Ameen — Portion
🐟1.5 cans + 🫓🫓2 wraps + 🥒
1.5 cans tuna · 2 wraps · cucumber · sesame seeds
~42g protein · 370 kcal
How to make · Mix drained tuna with 1 tsp tamari + 1 tsp sesame oil + squeeze lime. Fill wrap with tuna + sliced cucumber + coriander + sesame seeds. Roll. Done in 5 min.
🌮
Snack · 15:30
Leftover Birria Wrap + Avocado
Leftover birria from Tuesday in a large wrap with avocado, tomato, yoghurt and coriander.
Paulina
80g leftover beef · 1 large wrap · ½ avocado · tomato · yoghurt · coriander
Ameen
130g beef · 1 large wrap · 1 avocado
Paulina — Portion
🤚½ palm beef + 🫓1 wrap + 🥑½
80g leftover beef · 1 large wrap · ½ avocado · tomato · yoghurt · coriander
~22g protein · 380 kcal
Ameen — Portion
🤚1 palm + 🫓1 wrap + 🥑
130g beef · 1 large wrap · 1 avocado
~34g protein · 540 kcal
How to make · Reheat birria in a pan with a splash of consommé. Warm wrap. Layer: beef + avocado + tomato + coriander + yoghurt. Roll tightly.
Week 1 · Wednesday
Kerala Wednesday
Kerala coconut fish curry · rice · turmeric · curry leaves · liver pâté breakfast
Prep · Kerala curry comes together in 30 min. Make the cauliflower soup today — batch for the week.
🫙
Breakfast · 08:00
Liver Pâté + Eggs + Sourdough
The ultimate nutrient-dense breakfast. Liver pâté provides more methylfolate and B12 than your supplements combined. Eggs add complete protein. Non-negotiable 20g collagen in warm water alongside.
Paulina
2 tbsp chicken liver pâté · 3 eggs (any style) · 1 sourdough slice · 20g collagen in warm water
Ameen
3 tbsp pâté · 5 eggs · 1 sourdough slice max · 20g collagen
Paulina — Portion
🫙2 tbsp pâté + 🥚🥚🥚 + 🍞1
2 tbsp chicken liver pâté · 3 eggs (any style) · 1 sourdough slice · 20g collagen in warm water
~36g protein (with collagen) · 450 kcal
Ameen — Portion
🫙3 tbsp + 🥚🥚🥚🥚🥚 + 🍞1 max
3 tbsp pâté · 5 eggs · 1 sourdough slice max · 20g collagen
~55g protein · 650 kcal
How to make · Toast sourdough. Spread pâté generously. Cook eggs your preferred way. Drink collagen in warm water alongside. This breakfast delivers an extraordinary micronutrient load — vitamin A, all B vitamins in methylated form, iron, copper, CoQ10.
🥥
Lunch · 13:00
Kerala Fish Curry + Rice
White fish in coconut-tomato-tamarind broth with turmeric, curry leaves, green chilli and ginger. The real Kerala coastal curry. Eat: broth first → fish → rice last.
Paulina
1 palm white fish (140g) · 1 fist rice (70g) · 80ml coconut milk curry
Ameen
2 palms fish (210g) · 1.5 fists rice (110g) · 120ml curry
Paulina — Portion
🤚1 palm fish + ✊1 fist rice
1 palm white fish (140g) · 1 fist rice (70g) · 80ml coconut milk curry
~30g protein · 440 kcal
Ameen — Portion
🤚🤚2 palms + ✊✊1.5 fists
2 palms fish (210g) · 1.5 fists rice (110g) · 120ml curry
~46g protein · 630 kcal
How to make · CURRY BASE: Fry mustard seeds + curry leaves + green chilli + ginger + garlic in coconut oil. Add turmeric + coriander + chilli powder. Add tinned tomato + tamarind + coconut milk. Simmer 10 min. ADD FISH: Gently poach fish in curry 8–10 min until cooked through. SERVE over rice. Squeeze lime. Coriander on top.
🐟
Snack · 15:30
Canned Tuna + Cucumber + Labneh
Fastest high-protein snack available. No cooking. 26g protein from one can. Tuna in olive oil only — never sunflower oil.
Paulina
1 can tuna in olive oil (120g drained) · ½ cucumber sliced · 2 tbsp labneh · lemon · capers if available
Ameen
1.5 cans tuna · 1 cucumber · 3 tbsp labneh · lemon
Paulina — Portion
🐟1 can + 🥒 + 🧀2 tbsp
1 can tuna in olive oil (120g drained) · ½ cucumber sliced · 2 tbsp labneh · lemon · capers if available
~30g protein · 220 kcal
Ameen — Portion
🐟1.5 cans + 🥒 + 🧀3 tbsp
1.5 cans tuna · 1 cucumber · 3 tbsp labneh · lemon
~44g protein · 320 kcal
How to make · Drain tuna well. Plate with sliced cucumber. Labneh on the side. Squeeze lemon over tuna. Capers and red onion if you have them — classic combination.
🥦
Dinner · 16:30
Cauliflower Soup + Boiled Eggs + Tuna
The full gut-healing dinner. Cauliflower soup with turmeric and coconut milk alongside boiled eggs and a small portion of tuna for protein. Always pair the soup with protein — it cannot stand alone.
Paulina
300ml cauliflower soup · 2 boiled eggs · ½ can tuna (60g) · no bread
Ameen
400ml soup · 3 boiled eggs · 1 can tuna (120g) · no bread
Paulina — Portion
🥣1.5 cups + 🥚🥚 + 🐟½ can
300ml cauliflower soup · 2 boiled eggs · ½ can tuna (60g) · no bread
~36g protein · 380 kcal
Ameen — Portion
🥣2 cups + 🥚🥚🥚 + 🐟1 can
400ml soup · 3 boiled eggs · 1 can tuna (120g) · no bread
~52g protein · 560 kcal
How to make · SOUP: Roast cauliflower florets 200°C 25 min until golden. Sauté garlic + ginger + turmeric in olive oil. Add cauliflower + stock + coconut milk. Blend smooth. Season. EGGS: Boil 7 min. Halve. Serve soup hot with eggs and tuna alongside.
Week 1 · Thursday
Mloukhiyeh Thursday
The Lebanese jute leaf stew · poached chicken · rice · toasted pita · vinegar onion
Prep · The taklia (garlic-coriander butter fry) is the most important moment in mloukhiyeh. Don't skip it. Poach the chicken first so you have stock for the stew.
🥚
Breakfast · 08:00
Soft Eggs + Avocado + Kefir
Protein and fat to break the fast correctly. No carbs at breakfast — this is the rule.
Paulina
3 eggs · ½ avocado · 200ml kefir · 20g collagen in warm water
Ameen
4–5 eggs · 1 avocado · 300ml kefir · 20g collagen
Paulina — Portion
🥚🥚🥚 + 🥑½
3 eggs · ½ avocado · 200ml kefir · 20g collagen in warm water
~46g protein (with collagen)
Ameen — Portion
🥚🥚🥚🥚🥚 + 🥑
4–5 eggs · 1 avocado · 300ml kefir · 20g collagen
~60g protein (with collagen)
How to make · Soft boil eggs 6 min. Slice avocado. Season with salt, chilli flakes, lemon. Drink kefir and collagen separately. Eat greens or cucumber first if available.
🥬
Lunch · 13:00
Mloukhiyeh with Chicken + Rice
Jute leaves in chicken stock with garlic and coriander. Poached chicken. Rice. Toasted pita. Vinegar onion on the side. Eat in order: stew greens → chicken → small piece bread → rice last.
Paulina
1 palm chicken (120g) · 1 fist rice (70g) · 200ml stew · ¼ toasted pita · vinegar onion
Ameen
1.5–2 palms chicken (180–200g) · 1.5 fists rice (110g) · 300ml stew · ½ pita
Paulina — Portion
🤚1 palm chicken + ✊1 fist rice
1 palm chicken (120g) · 1 fist rice (70g) · 200ml stew · ¼ toasted pita · vinegar onion
~38g protein · 490 kcal
Ameen — Portion
🤚🤚2 palms + ✊✊1.5 fists
1.5–2 palms chicken (180–200g) · 1.5 fists rice (110g) · 300ml stew · ½ pita
~58g protein · 720 kcal
How to make · POACH CHICKEN: Simmer chicken breasts in salted water with onion 25 min. Keep stock. TAKLIA: Fry minced garlic + coriander in butter until golden and fragrant. STEW: Add frozen or fresh mloukhiyeh to chicken stock. Bring to simmer. Add taklia. 10 min. SERVE: Rice base, chicken shredded on top, ladle stew over. Toasted pita broken into pieces. Vinegar onion on side.
🫙
Snack · 15:30
Yoghurt + Blueberries + Walnuts
Probiotic and anti-inflammatory afternoon snack.
Paulina
150g Greek yoghurt · handful blueberries · 8 walnuts
Ameen
200g yoghurt · berries · 12 walnuts
Paulina — Portion
🫙¾ cup + 🫐 + 🫴
150g Greek yoghurt · handful blueberries · 8 walnuts
~14g protein
Ameen — Portion
🫙1 cup + 🫐 + 🫴
200g yoghurt · berries · 12 walnuts
~18g protein
How to make · Walnuts on top. Eat immediately after assembling.
🍗
Dinner · 16:30
Grilled Chicken + Warm Roasted Veg
Simple grilled chicken breast with roasted courgette, cherry tomatoes and red onion. Light, warm, clean.
Paulina
1 palm chicken (130g) · 2 handfuls roasted veg · olive oil · lemon
Ameen
1.5 palms chicken (200g) · 3 handfuls roasted veg
Paulina — Portion
🤚1 palm chicken + 🫶🫶 veg
1 palm chicken (130g) · 2 handfuls roasted veg · olive oil · lemon
~33g protein · 300 kcal
Ameen — Portion
🤚🤚1.5 palms + 🫶🫶🫶 veg
1.5 palms chicken (200g) · 3 handfuls roasted veg
~50g protein · 440 kcal
How to make · Toss courgette + cherry tomatoes + red onion with olive oil + herbs + salt. Roast 200°C 20 min. Season chicken with olive oil + garlic + oregano. Grill or pan-fry 5 min each side.
Week 1 · Friday
Ribeye Friday
Best cut of the week · mashed potato · wilted garlic spinach
Prep · Cast iron pan, screaming hot. Pat the ribeye completely dry before searing.
🍄
Breakfast · 08:00
Eggs + Mushrooms + Spinach
Add mushrooms to every egg breakfast when possible. Shiitake and oyster mushrooms are the highest in beta-glucans (immune modulation) and are the only plant source of vitamin D. Sauté before adding eggs.
Paulina
3 eggs · 100g mixed mushrooms (shiitake/oyster/chestnut) · handful spinach · garlic · 20g collagen
Ameen
5 eggs · 150g mushrooms · 2 handfuls spinach · garlic · 20g collagen
Paulina — Portion
🥚🥚🥚 + 🍄1 handful + 🌿
3 eggs · 100g mixed mushrooms (shiitake/oyster/chestnut) · handful spinach · garlic · 20g collagen
~42g protein (with collagen) · 320 kcal
Ameen — Portion
🥚🥚🥚🥚🥚 + 🍄1.5 handfuls + 🌿🌿
5 eggs · 150g mushrooms · 2 handfuls spinach · garlic · 20g collagen
~62g protein · 480 kcal
How to make · Sauté mushrooms in olive oil + garlic on high heat 3–4 min until golden. Do not crowd the pan — they need to sear not steam. Add spinach 1 min. Remove. Cook eggs in same pan. Plate mushroom + spinach base, eggs on top.
🥩
Lunch · 13:00
Ribeye Steak + Mashed Potato
Properly seared ribeye with creamy mashed potato and wilted garlic spinach. The best cut. Eat: spinach first → steak → mash last.
Paulina
1 palm ribeye (170–180g) · 1 fist mash (140g) · 2 handfuls spinach
Ameen
1.5 palms ribeye (240–260g) · 1.5 fists mash (210g) · 3 handfuls spinach
Paulina — Portion
🤚1 palm steak + ✊1 fist mash
1 palm ribeye (170–180g) · 1 fist mash (140g) · 2 handfuls spinach
~43g protein · 620 kcal
Ameen — Portion
🤚🤚1.5 palms + ✊✊1.5 fists
1.5 palms ribeye (240–260g) · 1.5 fists mash (210g) · 3 handfuls spinach
~62g protein · 890 kcal
How to make · STEAK: Pat dry, season generously. Cast iron screaming hot. 2.5 min each side for medium-rare. Baste with butter + garlic + rosemary last minute. Rest 5 min before cutting. MASH: Boil potatoes, drain completely, mash with olive oil + salt (no butter). SPINACH: Wilt in same pan as steak with garlic 1 min.
🐟
Snack · 15:30
Tuna + Avocado + Sourdough
Fast, high-protein, satisfying. The quickest complete meal in the plan.
Paulina
1 can tuna (120g) · ½ avocado · 1 sourdough slice · lemon · olive oil
Ameen
1.5 cans tuna · 1 avocado · 1 rice cake (or skip) · lemon
Paulina — Portion
🐟1 can + 🥑½
1 can tuna (120g) · ½ avocado · 1 sourdough slice · lemon · olive oil
~32g protein · 320 kcal
Ameen — Portion
🐟1.5 cans + 🥑
1.5 cans tuna · 1 avocado · 1 rice cake (or skip) · lemon
~46g protein · 480 kcal
How to make · Toast sourdough. Mash avocado with lemon + salt. Top with drained tuna. Drizzle olive oil. Chilli flakes on top.
🐟
Dinner · 16:30
Pan-Seared Salmon + Wilted Greens
Simple pan-seared salmon fillet with wilted garlic spinach and a squeeze of lemon. The lightest clean dinner.
Paulina
1 palm salmon (130g) · 2 big handfuls spinach · garlic · lemon · olive oil
Ameen
1.5 palms salmon (190g) · 3 handfuls spinach · garlic · lemon
Paulina — Portion
🤚1 palm salmon + 🫶🫶 greens
1 palm salmon (130g) · 2 big handfuls spinach · garlic · lemon · olive oil
~32g protein · 280 kcal
Ameen — Portion
🤚🤚1.5 palms + 🫶🫶🫶
1.5 palms salmon (190g) · 3 handfuls spinach · garlic · lemon
~48g protein · 420 kcal
How to make · Sear salmon 3 min each side in olive oil. In same pan wilt spinach with garlic 1 min. Squeeze lemon over everything. Done.
Week 1 · Saturday
Lamb Chops Saturday
Greek lamb chops · crispy lemon potatoes · proper tzatziki
Prep · Marinate the lamb chops overnight if possible. The lemon + garlic + oregano marinade transforms the meat.
🥚
Breakfast · 08:00
Fried Eggs + Avocado + Sourdough
Classic and reliable. Protein + fat + slow carb.
Paulina
3 fried eggs · ½ avocado · 1 sourdough slice · chilli flakes · lemon
Ameen
5 fried eggs · 1 avocado · 2 sourdough slices
Paulina — Portion
🥚🥚🥚 + 🥑½ + 🍞1
3 fried eggs · ½ avocado · 1 sourdough slice · chilli flakes · lemon
~26g protein
Ameen — Portion
🥚🥚🥚🥚🥚 + 🥑 + 🍞2
5 fried eggs · 1 avocado · 2 sourdough slices
~40g protein
How to make · Fry eggs in olive oil until whites set. Toast sourdough. Mash avocado with lemon + salt. Chilli flakes on top.
🍖
Lunch · 13:00
Greek Lamb Chops + Potatoes + Tzatziki
Lemon-oregano lamb chops. Crispy Greek lemon potatoes. Proper tzatziki. The Mediterranean Saturday. Eat: tzatziki + salad → lamb → potatoes last.
Paulina
2 lamb chops (~160g meat) · 1 fist Greek lemon potatoes (140g) · 3 tbsp tzatziki · lemon
Ameen
3 lamb chops (~240g meat) · 1.5 fists potatoes (200g) · 5 tbsp tzatziki
Paulina — Portion
🍖🍖2 chops + ✊1 fist potato
2 lamb chops (~160g meat) · 1 fist Greek lemon potatoes (140g) · 3 tbsp tzatziki · lemon
~40g protein · 590 kcal
Ameen — Portion
🍖🍖🍖3 chops + ✊✊1.5 fists
3 lamb chops (~240g meat) · 1.5 fists potatoes (200g) · 5 tbsp tzatziki
~58g protein · 840 kcal
How to make · MARINADE: Olive oil + lemon juice + garlic + dried oregano + salt. Marinate chops 1h+ (overnight better). POTATOES: Parboil 10 min. Toss with olive oil + lemon + garlic + oregano. Roast 200°C 35 min until crispy. GRILL CHOPS: High heat, 3–4 min per side. Rest 3 min. TZATZIKI: Grated cucumber (squeeze dry) + yoghurt + garlic + dill + lemon.
🫙
Snack · 15:30
Chicken Liver Pâté + Sourdough + Cucumber
The most nutrient-dense food in the plan. Liver contains more bioavailable methylfolate, methylcobalamin, vitamin A, iron, copper and CoQ10 than any supplement. Critical for MTHFR. 2–3 times per week maximum — not daily.
Paulina
2–3 tbsp chicken liver pâté · cucumber sticks · cornichons · 1 rice cake optional
Ameen
3–4 tbsp pâté · cucumber sticks · cornichons · 1 rice cake optional
Paulina — Portion
🫙2–3 tbsp pâté + 🥒 cucumber
2–3 tbsp chicken liver pâté · cucumber sticks · cornichons · 1 rice cake optional
~12g protein · 200 kcal · extremely high micronutrients
Ameen — Portion
🫙3–4 tbsp + 🥒 cucumber
3–4 tbsp pâté · cucumber sticks · cornichons · 1 rice cake optional
~16g protein · 280 kcal
How to make · Buy: chicken liver pâté with clean ingredients (liver + butter + shallots + herbs only — nothing else). OR make: sauté chicken livers in butter with shallots + garlic + thyme 5 min. Blend smooth with extra butter + splash brandy. Season. Fridge 20 min to set. SERVE: spread on cucumber rounds or 1 rice cake. If eating with eggs at breakfast, 1 slice sourdough is acceptable. Cornichons and cucumber on the side always — the acid cuts the richness.
🦐
Dinner · 16:30
Garlic Butter Shrimp + Steamed Broccoli
Pan-fried shrimp in garlic, olive oil, chilli flakes and lemon with steamed broccoli. 10 min. Done.
Paulina
12–14 shrimp (130g) · 2 handfuls broccoli · garlic · olive oil · chilli · lemon
Ameen
20 shrimp (200g) · 3 handfuls broccoli
Paulina — Portion
🤚12–14 shrimp + 🫶🫶 broccoli
12–14 shrimp (130g) · 2 handfuls broccoli · garlic · olive oil · chilli · lemon
~28g protein · 200 kcal
Ameen — Portion
🤚🤚20 shrimp + 🫶🫶🫶
20 shrimp (200g) · 3 handfuls broccoli
~43g protein · 300 kcal
How to make · Steam broccoli 4 min. Sauté garlic + chilli in olive oil 30 sec. Add shrimp 3 min max. Squeeze lemon. Serve over broccoli.
Week 1 · Sunday
Gut Reset Sunday
Slow start · cabbage noodle salad · sheet pan chicken · bone broth · recovery
Prep · Sunday batch cook day. Make beetroot soup for W2. Also make extra sesame dressing — keeps a week in the fridge.
🫙
Snack · 15:30
Yoghurt Bowl + Banana + Honey
Sunday slow bowl. Restorative and gut-supportive.
Paulina
150g Greek yoghurt · ½ banana · 1 tsp raw honey · 8 walnuts
Ameen
200g yoghurt · 1 banana · 1 tsp honey · 12 walnuts
Paulina — Portion
🫙¾ cup + 🍌 + 🫴
150g Greek yoghurt · ½ banana · 1 tsp raw honey · 8 walnuts
~15g protein
Ameen — Portion
🫙1 cup + 🍌 + 🫴
200g yoghurt · 1 banana · 1 tsp honey · 12 walnuts
~20g protein
How to make · Slice banana. Drizzle honey. Add walnuts on top. Eat slowly.
🥗
Lunch · 13:00
Red + White Cabbage Noodle Salad + Shrimp
Shredded red and white cabbage with rice noodles, cucumber, carrot, edamame, coriander and sesame-ginger dressing. The crunchiest most satisfying salad in the plan. Load the cabbage — eat it first.
Paulina
12–14 shrimp (130g) · 60g rice noodles · ½ red cabbage shredded fine · ½ white cabbage · cucumber · carrot · handful coriander · sesame seeds · lime
Ameen
20 shrimp (200g) · 90g rice noodles · red + white cabbage · cucumber · carrot · coriander
Paulina — Portion
🤚12–14 shrimp + ✊ noodles + 🫶🫶 cabbage
12–14 shrimp (130g) · 60g rice noodles · ½ red cabbage shredded fine · ½ white cabbage · cucumber · carrot · handful coriander · sesame seeds · lime
~28g protein · 420 kcal
Ameen — Portion
🤚🤚20 shrimp + ✊✊ + 🫶🫶🫶
20 shrimp (200g) · 90g rice noodles · red + white cabbage · cucumber · carrot · coriander
~43g protein · 620 kcal
How to make · GINGER-SESAME DRESSING: 2 tbsp tahini + 1 tbsp tamari + 1 tbsp rice vinegar + 1 tsp sesame oil + 1 tsp fresh ginger + 1 tsp honey + lime + water to thin. NOODLES: Soak in boiling water 5 min, rinse cold. CABBAGE: Shred both colours very fine — the mix of red and white is important. EAT CABBAGE FIRST. Then noodles. Then shrimp. Dressing on everything. Sesame seeds + lime wedge.
🥛
Snack · 15:30
Kefir + Berries
Clean probiotic close to the eating window.
Paulina
200ml plain kefir · handful blueberries or strawberries
Ameen
300ml kefir · large handful berries
Paulina — Portion
🥛1 cup + 🫐
200ml plain kefir · handful blueberries or strawberries
~8g protein
Ameen — Portion
🥛1.5 cups + 🫐
300ml kefir · large handful berries
~12g protein
How to make · Drink kefir. Eat berries alongside. Simple close to the day.
🥣
Dinner · 16:30
Bone Broth Healing Bowl
Warm bone broth with roasted sweet potato, steamed greens, soft egg, avocado and tahini. The most gut-healing dinner.
Paulina
300ml bone broth · 1 fist sweet potato (120g) · 1 soft egg · ½ avocado · 1 tbsp tahini · greens
Ameen
400ml broth · 1.5 fists sweet potato (180g) · 2 eggs · 1 avocado · 2 tbsp tahini
Paulina — Portion
🥣1.5 cups + 🥚1 + 🥑½ + ✊ sweet potato
300ml bone broth · 1 fist sweet potato (120g) · 1 soft egg · ½ avocado · 1 tbsp tahini · greens
~18g protein · 380 kcal
Ameen — Portion
🥣2 cups + 🥚🥚 + 🥑 + ✊✊
400ml broth · 1.5 fists sweet potato (180g) · 2 eggs · 1 avocado · 2 tbsp tahini
~28g protein · 560 kcal
How to make · Roast sweet potato. Soft boil egg 6 min. Steam greens 3 min. Warm broth. Assemble in bowl. Drizzle tahini. Lemon on top.
Week 1 · Shopping
Your list.
Tap to check off as you shop
Proteins
White fish (sea bass or bream)
400g — for siyadiyeh
Beef chuck
600g — for birria (make double)
Chicken breasts
4 large — mloukhiyeh + sheet pan
Ribeye steak
1 large (400g) — Friday
Lamb chops
5 chops — Saturday
Salmon fillets
2 fillets — Friday dinner
Large shrimp (raw peeled)
200g — Saturday dinner
Eggs
2 dozen
Dairy + Probiotics
Kefir (plain)
2L
Greek yoghurt (full fat)
500g
Labneh
300g
Goat cheese
150g
Feta
200g
Produce
Onions
4 large — for siyadiyeh caramelising
Avocados
3
Spinach
2 bags
Broccoli
1 head
Courgette
2
Cherry tomatoes
2 punnets
Cucumber
2
Cauliflower
1 head — Wednesday soup
Sweet potato
2 large
Beets
4 large — Sunday batch cook for W2
Baby potatoes
500g — Saturday
Blueberries
2 punnets
Bananas
4
Apples
4
Limes
4 — for birria
Lemons
6
Pantry
Dried mloukhiyeh (frozen or fresh)
500g
White rice
1kg
Corn tortillas
1 pack
Sourdough bread
1 loaf
Pita bread
1 pack
Bone broth
2 cartons (1L each)
Tinned tomatoes
4 tins
Coconut milk
2 tins
Guajillo + ancho dried chillies
6 each — for birria
Pine nuts
50g
Tahini
1 jar
Walnuts
200g
Dark chocolate (80%+)
1 bar
Collagen powder (bovine)
1 bag
Spices + Oils
Extra virgin olive oil
1L
Turmeric
if low
Cumin
if low
Coriander powder
if low
Cinnamon
if low
Dried oregano
if low
Curry leaves (fresh or dried)
1 pack
Mustard seeds
if low
New Additions
Canned tuna in olive oil
4–6 cans — Albacore or skipjack, olive oil only
Chicken liver pâté (clean ingredients)
1–2 jars — or chicken livers to make fresh
Shiitake + oyster + chestnut mushrooms
300g mix
Sauerkraut (live cultures, naturally fermented)
1 jar — check label: no vinegar
Watermelon
1 small — Dubai summer essential
Fermented cucumbers (lacto-fermented)
1 jar — or regular cornichons
Asian Pantry
Rice noodles (thin/vermicelli)
400g
Tamari or soy sauce (gluten-free tamari preferred)
1 bottle
Sesame oil (toasted)
1 small bottle
Rice vinegar
1 bottle
Fresh ginger root
1 large knob
Red cabbage
1 head — shred and use all week
White cabbage
1 head — keeps well
Fresh coriander
2 bunches
Sesame seeds (white + black)
1 bag each
Rice paper wraps (optional)
1 pack
Lime
6 — essential for Asian dressings
Honey (raw)
1 jar — for dressings
