Transcript
YOUR 21 DAY MEAL PLANNER
NESTLECHOOSEWELLNESS.COM
helping hands
Use this “handy” chart to visualise approximately-sized portions for meals, snacks and recipes (examples are provided for each corresponding measurement).
Fist = 1 Cup
(cereal, soup, casseroles, fresh fruit, raw vegatables & salads)
Palm = 3-4 Ounces
Thumbnail = 1 Teaspoon
Thumb = 1-2 Tablespoons
(butter, margarine, mayonnaise & oils)
One Cupped Hand = 1/2 Cup (pasta, rice, beans, potatoes, cooked vegatables, pudding & ice cream)
(meat, fish & poultry)
(salad dressing, sour cream, cream cheese, peanut butter & hard cheese)
Two Cupped Hands = 1 Ounce (chips, crackers & pretzels)
© 2014. All rights reserved to Société des Produits Nestlé S.A. ® Registered Trademark of Société des Produits Nestlé S.A – Vevey, Switzerland
The CHOOSE WELLNESS meal plan is about healthy eating (While still allowing you to enjoy the foods you love)
Choose Wellness is a Nestlé movement to empower you, your friends and your family to be as healthy as possible – by balancing your food intake, being active and having a healthier life. The 21 day meal planner from Choose Wellness is your guide to healthy eating - that also includes your sweet delights! It is based on a 2000kcal diet of an active healthy adult.
Eat healthier: You have heard it before and we say it again… Balance your food intake, ensure variety from all the 5 food groups and indulge in moderation! Make it a habit now … Check out our Nestlé 21-day meal planner! Move more: There are those who live at the gym and those who prefer the couch… we say “every movement counts!” It’s all about the small steps you take during the day that can add up to your daily physical activity. Get going!
Live better: Health & fitness are the foundation of your life… Choose Wellness and join the movement for a healthier Middle East! It all starts with you, your family and friends!
Why 21 days?
*
Scan here for more Wellness To join the movement and download your kids’ 21 day meal planner, visit our website on www.nestlechoosewellness.com Follow us on: www.facebook.com/NestleChooseWellness www.Twitter.com/NestleWellness www.Instagram.com/NestleChooseWellness *this is based on a 2000kcal diet of an average active adult
Because that’s how long it takes to form a habit! Start today to build the habit of healthy, balanced eating
As a healthy start, choose to...
1 3 5
1%
7 9
Balance your calories Adults need around 2000kcal/day while children need around 1700kcal/day.
Eat more
fruits, vegetables and whole-grains.
Switch to
fat-free or low fat (1%) milk.
Cut back on
foods high in fat, sugar and salt. Have them as occasional treats..
Drink more water and milk
and reduce your consumption of sweetened beverages.
2 4
6 8
Reduce sizes
of plates, bowls and glasses, and choose smaller portions.
Make half your plate fruits and vegetables. Add fruits to your meal as a side dish or as dessert.
Make half
of your grains as whole grains.
Read the food labels for wiser and healthier food choices.
10
Move
and stay physically active with your family for a healthier YOU.
DAY 1
GOOD TO KNOW
Breakfast - A kick-start to your day! •
1 cup (250 ml) KLIM LOW FAT ®
114 kcal
•
2 cups (60 g) FITNESS ORIGINAL ®
Morning snack •
1 medium banana
•
1 cup (250 ml) NESCAFÉ GOLD® with COFFEE-MATE LIGHT ® - The perfect mix!
!
Bananas are a great source of potassium - for maintaining normal blood pressure and heart function
220 kcal
60 kcal 26 kcal
Lunch - An Italian lunch •
1 bowl (250 ml) MAGGI CHICKEN NOODLE SOUP® 51 kcal
•
1 slice (250 g) Braised Beef Lasagna
•
1 cup cooked vegetables
50 kcal
•
1 tsp olive oil
45 kcal
590 kcal
Afternoon snack •
2 finger KITKAT ®
96 kcal
Dinner - A Lebanese favorite •
1 Chicken Shawarma Sandwich made with MAGGI SHAWARMA MIXES ® and 1/2 loaf of pita bread
415 kcal
•
1 medium baked potato
160 kcal
•
2 cups green salad (lettuce, cucumber, tomatoes) 50 kcal
- Salad dressing: 2 tsps olive oil, lemon juice, salt and pepper to taste
100 kcal
Evening snack •
1 medium apple
60 kcal
My Nestlé Basket KLIM LOW FAT FITNESS ORIGINAL NESCAFÉ GOLD COFFEE-MATE LIGHT MAGGI CHICKEN NOODLE SOUP KITKAT MAGGI SHAWARMA MIXES MAGGI CHICKEN BOUILLON ®
To view the featured recipes, visit nestle-family.com
DAY 2
Breakfast - Calcium rich breakfast! •
1 cup (250 ml) KLIM LOW FAT with NESCAFÉ GOLD 114 kcal
•
3 slices (90 g) of whole-wheat toast
•
3 slices (30 g) of low fat cheese
75 kcal
•
1 cucumber and 1 tomato
25 kcal
•
5 olives
45 kcal
240 kcal
Morning snack •
1 medium pear
60 kcal
Lunch - High on antioxidants! •
1 piece (300 g) Stuffed Squid
•
2 cups Fattoush salad
286 kcal
(lettuce, parsley, tomato, cucumber, radish, mint) 50 kcal -
Salad dressing: 2 tsps pomegranate syrup, 2 tsps olive oil, lemon
-
1/4 loaf grilled pita bread (for the salad topping)
120 kcal 80 kcal
Afternoon snack •
1/2 cup (150 g) Lighter Umm Ali
138 kcal
Dinner - A la Mexicaine! 1 bowl (250 ml) MAGGI 11 VEGETABLES SOUP ®
415 kcal
•
2 (300 g) Beef Fajitas
600 kcal
•
1 cup green salad
25 kcal
- Salad dressing: 1 tsp olive oil, lemon, salt and pepper to taste
50 kcal
Evening snack •
10-12 cherries
To view the featured recipes, visit nestle-family.com
60 kcal
!
Pear is full of fibre to help sustain blood sugar levels and promote regular bowel movements
My Nestlé Basket KLIM LOW FAT NESCAFÉ GOLD MAGGI 11 VEGETABLES SOUP MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free ®
•
GOOD TO KNOW
DAY 3
GOOD TO KNOW
Breakfast - Boost your day! •
1 cup (250 ml) KLIM LOW FAT
114 kcal
•
2 cups (60 g) yummy FITNESS HONEY & ALMONDS
®
232 kcal
!
Vitamin C in Oranges helps with colds and flu symptoms
Morning snack •
1 medium orange
60 kcal
•
1 cup NESCAFÉ 3-IN-1®
87 kcal
Lunch - Cheers to traditional!
My Nestlé Basket
•
1 bowl (250 ml) MAGGI 11 VEGETABLES SOUP
•
1 cup (300 g) Mdardara
•
2 cups cabbage and tomato salad -
50 kcal
Salad dressing: 2 tsps olive oil,
100 kcal
lemon, garlic, salt and pepper to taste -
44 kcal 319 kcal
3/4 loaf brown pita bread
220 kcal
Afternoon snack •
1 AERO® bar
Indulge yourself before or after your fitness workout!
KLIM LOW FAT FITNESS HONEY & ALMONDS NESCAFÉ 3-IN-1 MAGGI 11 VEGETABLES SOUP AERO MAGGI CHICKEN BOUILLON
133 kcal
Dinner - Sultan dinner! •
2 filets (250 g) Sultan Ibrahim With Sauce Vierg 166 kcal
•
1 large baked potato
•
1 cup steamed vegetables of your choice!
240 kcal 60 kcal
Evening snack •
1 slice refreshing watermelon
60 kcal
•
3 slices (30 g) of low fat Halloumi cheese
75 kcal
To view the featured recipes, visit nestle-family.com
DAY 4
Breakfast - Breakfast of champions! •
1 cup (250 ml) KLIM LOW FAT
114 kcal
•
2 cups (60 g) tasty COUNTRY CORNFLAKES ®
228 kcal
•
1 handful of raw pistachios
90 kcal
Morning snack •
1 kiwi
60 kcal
•
1 cup (250 ml) NESCAFÉ GOLD with 2 tsps
26 kcal
COFFEE-MATE LIGHT - The perfect mix!
Lunch - Home-made fast-food! •
1 patty (90 g) Meat/Chicken Burger
•
1 hamburger bun
225 kcal
160 kcal
•
20 French fries (frozen, heated in oven)
•
2 tbsp LIBBY’S KETCHUP ®
30 kcal
•
2 cups coleslaw salad
50 kcal 45 kcal
Afternoon snack •
1 cup (250 ml) KLIM LOW FAT
•
1 banana
114 kcal 60 kcal
Dinner - Stir fry Thai style! • •
1 cup (200 g) Thai Style Stir Fried Seafood
•
183 kcal
1 sachet (77 g) MAGGI 2 MIN NOODLES VEGETABLE FLAVOUR®
348 kcal
2 cups green salad - Salad dressing: 2 tsps olive oil, lemon juice,
50 kcal
salt and pepper to taste
Evening snack •
1 apple - add cinnamon for a spicy twist!
To view the featured recipes, visit nestle-family.com
KLIM LOW FAT COUNTRY CORNFLAKES NESCAFÉ GOLD COFFEE-MATE LIGHT LIBBY’S KETCHUP MAGGI 2 MIN NOODLE VEGETABLE FLAVOUR MAGGI CHICKEN BOUILLON
200 kcal
- Salad dressing: 2 tsps low fat mayonnaise, 2 tsp mustard, lemon juice Add mustard and pickles to the burger to your liking!
My Nestlé Basket
60 kcal
Move !
Take the stairs instead of the elevator
DAY 5 Breakfast - High on proteins! •
1 cup (250 ml) KLIM LOW FAT
114 kcal
•
1 markouk or 1/2 loaf medium pita bread
232 kcal
•
2 boiled eggs
232 kcal
•
Tomato, cucumber and mint
232 kcal
•
5 olives
232 kcal
Morning snack •
3/4 cup of blueberries
60 kcal
•
1 cup (250 ml) NESCAFÉ 3-IN-1
87 kcal
GOOD TO KNOW
!
Blueberries contain high levels of antioxidants for a healthy brain.
Lunch - Pack on your veggies! •
1 bowl (250 ml) MAGGI SPRING SEASON SOUP®
•
1.5 cup (300 g) Chicken Rigatoni baked with garden vegetables
48 kcal 360 kcal
Afternoon snack •
1 cup (225 g) low fat Muhallabieh –
Dinner - Refreshing dinner •
1 Grilled Pesto Halloumi Sandwich (1/2 loaf pita bread, 40 g of grilled low fat halloumi and 1 tsp ready-made pesto sauce)
•
2 cups green salad -
•
285 kcal
50 kcal
Salad dressing: 2 tsps olive oil, lemon juice, salt and pepper to taste
1 watermelon slice
219 kcal
Contributes to your daily calcium needs!
100 kcal 60 kcal
Evening snack •
1 cup (250 ml) KLIM LOW FAT
114 kcal
•
1 handful raw almonds
90 kcal
My Nestlé Basket KLIM LOW FAT NESCAFÉ 3-IN-1 MAGGI SPRING SEASON SOUP MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free
To view the featured recipes, visit nestle-family.com
DAY 6
Breakfast - New York style! •
1 cup (250 ml) KLIM LOW FAT with NESCAFÉ RED MUG®
114 kcal
•
1 whole-wheat bagel
240 kcal
•
2 tbsps low fat cream cheese
60 kcal
•
3 tsps strawberry jam
60 kcal
GOOD TO KNOW
!
Nutrients in apricots can help protect the heart and eyes
Morning snack •
4 small juicy apricots
60 kcal
Lunch - Nothing beats tradition! •
1.5 cups (300 g) Baked Kofta Stew
•
1 cup Tabbouleh (parsley, tomato, burghul & onions) 35 kcal
with potato crust -
352 kcal
Salad dressing: 2 tsps olive oil, lemon, pomegranate syrup, salt and pepper to taste
•
1/2 cup hummus dip with 1/2 loaf pita bread
120 kcal
Afternoon snack •
1 KITKAT CHUNKY ® mini - Take a break after going to the gym!
360 kcal 83 kcal
My Nestlé Basket
Dinner - Farfalle dinner! •
2 cups Tuna Pasta Salad (farfalle pasta, corn, tuna, tomato, cucumber) -
lemon, Dijon mustard, herbs to taste
•
230 kcal
Salad dressing: 1 tbsp low fat mayonnaise,
1 medium baked potato
60 kcal 160 kcal
Evening snack •
10 grapes
To view the featured recipes, visit nestle-family.com
60 kcal
KLIM LOW FAT NESCAFÉ RED MUG KITKAT CHUNKY MAGGI CHICKEN BOUILLON
DAY 7
Breakfast - Boost your day! •
1 cup (250 ml) KLIM LOW FAT
•
2 cups (60 g) yummy FITNESS STRAWBERRY ®
•
Handful of raspberries
114 kcal 222 kcal 60 kcal
Morning snack • •
1 fruit of your choice
60 kcal
1 cup (250 ml) irresistibly foamy
70 kcal
NESCAFÉ CAPPUCCINO®
Live !
Cook with your kids
Lunch - Pack on your Omega 3! •
1 bowl (250 ml) MAGGI CREAM OF MUSHROOM SOUP® 59 kcal
•
130 g Grilled Salmon Filet 1 medium potato (100 g) + garnish
•
1 cup roasted vegetables with 1 tsp canola oil
476 kcal 95 kcal
Afternoon snack •
1 slice (140 g) light banana bread
90 kcal
Dinner - A Lebanese must! • •
125 g Shish Taouk with 1 cup white rice
496 kcal
2 cups fattoush (lettuce, tomato, parsley, mint, cucumber, radish) + 1/4 loaf bread -
130 kcal
Salad dressing: 2 tsps olive oil, 2 tsps pomegranate syrup, lemon
120 kcal
My Nestlé Basket KLIM LOW FAT FITNESS STRAWBERRY NESCAFÉ CAPPUCCINO MAGGI CREAM OF MUSHROOM SOUP MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free
To view the featured recipes, visit nestle-family.com
DAY 8
Breakfast - Healthy start to your day! •
1 cup (250 ml) KLIM LOW FAT
•
3 slices (90g) of whole-wheat toast
•
3 slices (30 g) low fat turkey
45 kcal
•
3 slices (30g) low fat cheese
75 kcal
•
2 lettuce leaves
10 kcal
114 kcal 240 kcal
Morning snack •
2 clementines - A perfect snack on the go!
•
1 cup (250 ml) irresistibly foamy VANILLA LATTE® 85 kcal
60 kcal
My Nestlé Basket KLIM LOW FAT Vanilla Latte Smarties mini MAGGI CHICKEN BOUILLON
Lunch - Lunch in style! •
1.5 cups (300 g) Dibis Rimman Chicken
667 kcal
And Freekeh Stuffing •
50 kcal
2 cups green salad - Salad dressing: 2 tsps olive oil, lemon, mustard, salt and pepper to taste
100 kcal
Afternoon snack •
1 SMARTIES MINI ® - to color your day.
68 kcal
Dinner - A la Francaise! •
Nicoise salad (1 cup lettuce, 1 tomato, 1 cucumber, 1/2 cup corn, 30 g tuna, 1 small boiled potato, 1 boiled egg, 5 olives)
400 kcal
- Salad dressing: 2 tsps low fat mayonnaise, lemon, mustard, salt and pepper to taste
45 kcal
Evening snack •
3 cups home-made popcorn
To view the featured recipes, visit nestle-family.com
100 kcal
GOOD TO KNOW
!
Popcorn is full of whole grains, fiber and antioxidants
DAY 9
Breakfast - Oriental breakfast •
1 cup (250 ml) KLIM LOW FAT with NESCAFÉ GOLD 114 kcal
•
1/2 thyme pastry (Manaqish)
•
2 tbsp low fat labneh
45 kcal
•
Mint, cucumber, tomato
25 kcal
150 kcal
Morning snack •
1 medium orange
60 kcal
GOOD TO KNOW
!
Walnuts are packed with Omega-3 for healthy moisturised skin
Lunch - Seafood on the menu •
1.5 cup (300 g) Baked Seafood Gratin
•
2 cups oriental salad (lettuce, cucumber, tomato, pepper)
593 kcal 50 kcal
- Salad dressing: 2 tsps olive oil, 2 tsp pomegranate syrup, lemon
120 kcal
Afternoon snack •
1 handful of raw walnuts
90 kcal
•
1 cup (250 ml) NESCAFÉ MOCHA CAPPUCCINO ®
80 kcal
Dinner - Hearty chicken dinner! •
Roasted Chicken with Mushroom Ragout and Almonds Wild Rice (1 chicken
•
2 cups green salad
breast, 1/2 cup rice, 1/2 cup mushroom) (300 g) -
My Nestlé Basket 457 kcal 50 kcal
Salad dressing: 2 tsps olive oil with lemon, salt and pepper to taste
100 kcal
Evening snack •
1 slice watermelon
60 kcal
•
3 slices (30 g) low fat white cheese
45 kcal
KLIM LOW FAT NESCAFÉ GOLD NESCAFÉ MOCHA CAPPUCCINO MAGGI CHICKEN BOUILLON
To view the featured recipes, visit nestle-family.com
DAY 10
Breakfast - Breakfast of champions! •
1 cup (250 ml) KLIM LOW FAT
•
2 cups (60 g) crunchy COUNTRY CORNFLAKES
114 kcal
LIVE !
228 kcal
Morning snack •
3 slices of pineapple
60 kcal
•
1 cup (250 ml) NESCAFÉ 2-IN-1®
60 kcal
Share a dessert with a friend
Lunch - Cheers to traditional! •
2 cups (400 g) Moujadara Mousafaya
•
2 cups cabbage salad
320 kcal 50 kcal
- Salad dressing: 2 tsps olive oil, garlic, lemon, salt and pepper to taste
•
100 kcal
1/2 loaf pita bread
160 kcal
Afternoon snack •
4 (140 g) Light Basbousa with Almonds
94 kcal
- Satisfy that sweet tooth
•
1 cup irresistibly foamy NESCAFÉ CAPPUCINO
Dinner - Pack on the iron! •
My Nestlé Basket
2 cups steak salad (90 g red meat, red pepper, green beans, lettuce, cucumber)
312 kcal
- Salad dressing: 2 tsps olive oil, garlic, lemon, salt and pepper to taste
•
1 large sweet baked potato
100 kcal 240 kcal
Evening snack •
1/4 cup sliced strawberries
To view the featured recipes, visit nestle-family.com
70 kcal
60 kcal
KLIM LOW FAT COUNTRY CORNFLAKES NESCAFÉ 2-IN-1 NESCAFÉ CAPPUCINO Nestlé Sweetened Condensed Milk Fat Free
DAY 11
Breakfast - A kick-start to your day! •
1 cup (250 ml) KLIM LOW FAT
•
2 cups (60 g) yummy FITNESS FRUIT
GOOD TO KNOW 114 kcal
®
215 kcal
Morning snack •
1 medium peach
•
1 cup NESCAFÉ GOLD 20 kcal
Lunch 1 Bowl (250 ml) of MAGGI CHICKEN
51 kcal
ABC SOUP ® – work on your kid’s alphabet!
•
1 cup (300 g) Shakreyeh
308 kcal
•
1 cup (185 g) rice
240 kcal
•
2 cups garden salad (cucumber, tomato, lettuce)
50 kcal
- Salad dressing: 2 tsps olive oil, lemon, and herbs to taste
100 kcal
Afternoon snack •
Peaches are high in iron and Vitamin K to keep blood healthy and strong
60 kcal
with 2 tsp COFFEE-MATE-FAT-FREE
•
!
1 cup NESCAFÉ 3-IN-1
87 kcal
My Nestlé Basket KLIM LOW FAT Fitness Fruit Maggi Chicken ABC Soup Nescafé 3-in-1 Juicy Chicken Peri-Peri Mix MAGGI CHICKEN BOUILLON
Dinner - Juicy dinner! •
2 Drumsticks made with
400 kcal
JUICY CHICKEN PERI-PERI MIX ®
• •
1 medium boiled potato
160 kcal
1 cup grilled vegetables
50 kcal
- Salad dressing: 2 tsp olive oil with 2 tsp balsamic vinegar
120 kcal
Evening snack •
1 medium green apple
60 kcal
To view the featured recipes, visit nestle-family.com
DAY 12
Breakfast - Red themed breakfast! •
1 cup (250 ml) KLIM LOW FAT with NESCAFÉ RED MUG
114 kcal
•
2 small home-made waffles
160 kcal
•
1 tablespoon honey
60 kcal
•
6-8 sliced large strawberries
60 kcal
Morning snack •
2 prunes
60 kcal
•
1 handful pistachios
90 kcal
GOOD TO KNOW
Prunes are a great source of potassium - that helps normalize blood pressure
Lunch •
1 bowl (250 ml) MAGGI SPRING SEASON SOUP
•
1 medium plate (300 g) Fatet Chicken Mousakhan 700 kcal
48 kcal
Afternoon snack •
1 KITKAT CHUNKY mini
83 kcal
Dinner - A Light end to your day! •
3 slices whole wheat toast bread
•
3 slices (30 g) low fat smoked turkey
45 kcal
•
3 slices (30 g) halloumi cheese
75 kcal
•
2 cups of oriental salad (tomato, cucumber, lettuce, colored pepper, mint) -
240 kcal
50 kcal
Salad dressing: 2 teaspoons olive oil, lemon, and herbs to taste
100 kcal
Evening snack •
2/3 cup fat free fruit yoghurt
To view the featured recipes, visit nestle-family.com
100 kcal
!
My Nestlé Basket KLIM LOW FAT NESCAFÉ RED MUG MAGGI SPRING SEASON SOUP KIT KAT CHUNKY MAGGI CHICKEN BOUILLON
DAY 13
Breakfast - High in proteins! •
1 cup (250 ml) KLIM LOW FAT with NESCAFÉ GOLD 114 kcal
•
2 eggs vegetarian omelette
•
Cucumber and tomato
•
1/2 loaf whole wheat pita bread
165 kcal 25 kcal
160 kcal
Morning snack •
1 kiwi
GOOD TO KNOW Kiwi is exotic & tasty. Eat it with its skin for extra fibre
!
60 kcal
Lunch - Greek style! • •
1 bowl (250 ml) MAGGI CREAM OF MUSHROOM SOUP 59 kcal
Meat Strips with Yogurt and Cucumber Sauce
594 kcal
A great choice of salad and side dish, Yoghurt with cucumber is so refreshing and rich in proteins, calcium, and fiber! 90 g meat strips + 1 loaf markouk bread (or 1/2 loaf medium pita bread) + 1/2 cup yoghurt
Afternoon snack •
1 slice (180 g) of Light Chocolate Cake
114 kcal
My Nestlé Basket
Dinner •
2 drumsticks made with
MAGGI JUICY CHICKEN BBQ
•
1/2 loaf pita bread
•
2 cups garden salad
400 kcal ®
-
160 kcal
50 kcal
Salad dressing: 2 tsps oil, balsamic vinegar, and herbs to taste
100 kcal
KLIM LOW FAT NESCAFE GOLD MAGGI CREAM OF MUSHROOM SOUP MAGGI JUICY CHICKEN BBQ MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free
To view the featured recipes, visit nestle-family.com
DAY 14
Breakfast - Breakfast of champions •
1 cup (250 ml) KLIM LOW FAT
•
2 cups (60 g) tasty COUNTRY CORNFLAKES
114 kcal 228 kcal
Move !
Morning snack •
A handful of grapes
60 kcal
•
1 cup (250 ml) NESCAFÉ 3-IN-1
87 kcal
Go for a walk after lunch
Lunch - Traditional with a twist! •
1 bowl (250 ml) MAGGI SPRING SEASON SOUP
•
1.5 cups (300 g) Shish Barak with Tomato Sauce 306 kcal
•
1 cup rice – try wild rice for a change!
48 kcal 240 kcal
Afternoon snack •
1 cup (225 g) of Mughli with Cream and Pistachio 250 kcal
Dinner - Spanish style!
My Nestlé Basket
•
1 bowl (300 g) Pan Fried Beef Strips with
Roasted Cherry Tomatoes Spanish Style
235 kcal
•
1 cup rice
240 kcal
•
2 cups fresh green salad -
50 kcal
Salad dressing: 2 tsps olive oil, lemon juice, salt and pepper to taste
100 kcal
Evening snack •
1 medium banana
To view the featured recipes, visit nestle-family.com
60 kcal
KLIM LOW FAT COUNTRY CORNFLAKES NESCAFÉ 3-IN-1 MAGGI SPRING SEASON SOUP MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free
DAY 15
Breakfast - A sweet start to the day! •
1 cup (250 ml) KLIM LOW FAT with NESCAFÉ RED MUG - the perfect combination
114 kcal
•
2 whole wheat pancakes
160 kcal
•
1 tbsp of honey
60 kcal
•
6-8 sliced strawberries
60 kcal
Morning snack •
1 medium pear
60 kcal
Lunch - An Oriental lunch! •
1.5 cups (300 g) Adas Rishta
•
2 cups oriental salad
GOOD TO KNOW 495 kcal 50 kcal
- Salad dressing: 2 tsps olive oil, lemon, and herbs
THE SKIN OF PEARS CONTAIN HALF OF ITS DIETRY FIBRE
!
100 kcal
Afternoon snack • •
2 pieces of MACKINTOSH QUALITY STREET ®
90 kcal
1 cup (250 ml) of irresistibly foamy NESCAFÉ CAPPUCCINO
70 kcal
Dinner - Chicken is on the menu! •
1 bowl (250 ml) MAGGI CREAM OF CHICKEN SOUP 62 kcal
•
2 skewers Marinated Chicken with Honey
and Balsamic (140 g marinated chicken)
254 kcal
•
1 cup of grilled vegetables - choose your favorites! 50 kcal
•
1 large baked potato
240 kcal
My Nestlé Basket KLIM LOW FAT NESCAFÉ RED MUG MACKINTOSH QUALITY STREET NESCAFÉ CAPPUCCINO MAGGI CREAM OF CHICKEN SOUP MAGGI CHICKEN BOUILLON
Evening snack •
1 cup (250 ml) KLIM LOW FAT
114 kcal
To view the featured recipes, visit nestle-family.com
DAY 16
Breakfast - Boost your day! •
1 cup (250 ml) KLIM LOW FAT
114 kcal
•
2 cups (60 g) yummy FITNESS FRUITS
215 kcal
Morning snack •
1 apple
60 kcal
•
1 cup (250 ml) NESCAFÉ 2-IN-1
60 kcal
Lunch - It’s BBQ season! •
1 bowl (250 ml) MAGGI 11 VEGETABLE SOUP
•
2 drumsticks made with MAGGI JUICY CHICKEN BBQ 400 kcal
•
1 large baked sweet potato
•
1 cup green salad
44 kcal 240 kcal 50 kcal
- Salad dressing: 1 teaspoon olive oil, balsamic vinegar, herbs to taste
50 kcal
GOOD TO KNOW
!
Naturally sweet and tasty, sweet potatoes are one of the richest sources of Vitamin A. They also contain vitamin C and B6, manganese, potassium and fibre
Afternoon snack •
2 Chocolate Chip Cookies
96 kcal
Dinner
My Nestlé Basket
•
3 slices (90 g) of whole wheat toast
•
3 slices (30 g) roast beef
75 kcal
•
3 slices (30 g) low fat cheese
75 kcal
- 2 tsps low fat mayonnaise
30 kcal
•
2 cups garden salad (tomato, cucumber, lettuce)
50 kcal
240 kcal
- Salad dressing: 2 teaspoons olive oil, balsamic vinegar, herbs to taste
100 kcal
Evening snack •
1 slice refreshing watermelon
To view the featured recipes, visit nestle-family.com
60 kcal
KLIM LOW FAT FITNESS ORIGINAL NESTLÉ 2-IN-1 MAGGI 11 VEGETABLE SOUP MAGGI JUICY CHICKEN BBQ MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free
DAY 17
Breakfast - Lebanese breakfast! •
1 cup (250 ml) KLIM LOW FAT with NESCAFÉ GOLD
114 kcal
•
1/2 loaf whole wheat pita bread
160 kcal
•
3 slices (30 g) low fat Halloumi cheese
75 kcal
•
Cucumber and tomato
25 kcal
GOOD TO KNOW Clementines are rich in Vitamin C, for healthier looking skin
!
Morning snaack •
2 clementines
•
1 cup (250 ml) NESCAFÉ 3-IN-1
60 kcal
87 kcal
Lunch - High on protein! • •
1 bowl (250 ml) MAGGI CREAM OF CHICKEN SOUP 62 kcal 1 medium plate (300 g) Veal Parmesan (1 cup pasta, 90 g breaded veal)
422 kcal
Afternoon snack •
1 AERO bar
Dinner - Ceasar salad with a twist! •
My Nestlé Basket
Shrimp Ceasar Salad: (5 cooked jumbo shrimps, 3 cups lettuce, 3 tsp Parmesan cheese)
450 kcal
-
140 kcal
Salad dressing: 2 tbsp low fat ranch dressing
•
4 tbsp garlic croutons
60 kcal
•
1 corn cob
80 kcal
Evening snack •
10-12 blueberries
133 kcal
60 kcal
KLIM LOW FAT NESCAFE GOLD NESCAFE 3-IN-1 MAGGI CREAM OF CHICKEN AERO MAGGI CHICKEN BOUILLON
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DAY 18
Breakfast - Original start to the day! •
1 cup (250 ml) KLIM LOW FAT
•
2 cups (60 g) yummy FITNESS ORIGINAL
Move !
114 kcal
Carry your shopping bags
220 kcal
Morning snack •
1/4 pomelo
80 kcal
Lunch - Pack on your veggies! •
1 bowl (250 ml) MAGGI CHICKEN ABC SOUP – work on your kid’s alphabet!
•
1.5 cup (300g) Smoked Eggplant
Meatballs in Tomato Sauce •
51 kcal
370 kcal
2 cups oriental salad (lettuce, cucumber, tomato, pepper) -
50 kcal
Salad dressing: 2 tsps olive oil, 2 tsp pomegranate juice, lemon
120 kcal
Afternoon snack •
2 finger KITKAT
96 kcal
Dinner - End of the day tradition! • • •
2 skewers (125 g) Shish Taouk with 1/2 loaf whole wheat pita bread
496 kcal
1/2 cup hummus dip
200 kcal
1 cups Fattoush (lettuce, parsley, tomato, cucumber, radish, mint) -
25 kcal
Salad dressing: 1 tsp pomegranate syrup, 2 tsps olive oil, lemon, herbs to taste
60 kcal
Evening snack •
1 cup (250 ml) irresistibly foamy VANILLA LATTÉ 85 kcal
To view the featured recipes, visit nestle-family.com
My Nestlé Basket KLIM LOW FAT FITNESS ORIGINAL MAGGI CHICKEN ABC SOUP KITKAT MAGGI CHICKEN BOUILLON
DAY 19 Breakfast - Go Oriental! •
1 cup (250 ml) NESCAFÉ 3-IN-1
•
1 thyme pastry (Manaqish)
•
2 tbsp labneh
55 kcal
•
Mint, cucumber, tomato
50 kcal
87 kcal 300 kcal
Morning snack •
1 cup (250 ml) NESCAFÉ RED MUG with 2 tsps COFFEE-MATE LIGHT
20 kcal
GOOD TO KNOW
!
Thyme, especially when fresh, is full of health-promoting minerals and antioxidants
Lunch - Everybody’s favorite dish! •
1 bowl (250 ml) MAGGI CHICKEN NOODLE SOUP
•
1 bowl (300 g) delicious Chicken Mulukhyia
•
50 kcal
with 125 g Chicken breast
323 kcal
1 cup rice
240 kcal
Afternoon snack •
2 (60 g) Barazeq
Dinner - Sweet and sour dinner! •
1 bowl (300 g) orange peel beef
•
1 medium baked potato
•
2 cups green salad -
My Nestlé Basket 378 kcal
160 kcal 50 kcal
Salad dressing: 2 teaspoons olive oil, lemon, herbs to taste
100 kcal
Evening snack •
1 handful raw nuts
124 kcal
90 kcal
NESCAFE 3-IN-1 NESCAFE RED MUG COFFEE-MATE LIGHT MAGGI CHICKEN NOODLE SOUP MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free
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DAY 20
Breakfast - High on proteins! •
1 cup (250 ml) KLIM LOW FAT
114 kcal
•
1 markouk or 1/2 loaf medium pita bread
160 kcal
•
2 boiled eggs
150 kcal
•
Tomato, cucumber and mint
25 kcal
•
5 olives
45 kcal
GOOD TO KNOW
!
Watermelons are a great source of Vitamin A, which helps maintain eye sight
Morning snack •
1 slice watermelon
•
2 slices (60 g) of low fat feta cheese
60 kcal 150 kcal
Lunch - Spice up your day! •
4-5 (160 g) Spicy Meatmalls In
Pomegranate BBQ Sauce
187 kcal
•
1 cup rice (185 g)
240 kcal
•
2 cups fresh green salad (lettuce, cucumber, tomatoes) -
50 kcal
Salad dressing: 2 tsps olive oil, balsamic vinegar, herbs to taste
100 kcal
Afternoon snack •
2 slices (60 g) chocolate brownie
100 kcal
Dinner - All your vegetables at once! •
1 bowl (250 ml) Maggi 11 Vegetables Soup
•
Tuna Wrap (2 markouk bread or 2 tortilla wrap,
44 kcal
90 g tuna, 1 cup chopped cucumber and tomato) 480 kcal -
Dressing: 2 tsps low fat mayonnaise, mustard, salt and pepper to taste
30 kcal
Evening snack •
1 medium pear
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60 kcal
My Nestlé Basket KLIM LOW FAT MAGGI 11 VEGETABLES SOUP MAGGI CHICKEN BOUILLON Nestlé Sweetened Condensed Milk Fat Free
DAY 21
Breakfast - Breakfast for champions! •
1 cup (250 ml) KLIM LOW FAT
•
2 cups (60 g) tasty COUNTRY CORNFLAKES
114 kcal 228 kcal
Morning snack • •
3 dates
60 kcal
1 cup (250 ml) of irresistably foamy NESCAFÉ CAPPUCCINO
70 kcal
Live !
Share this meal planner with 5 friends
Lunch - Pack on your veggies! •
1 bowl (250 ml) MAGGI 11 VEGETABLES SOUP
•
1 medium plate (300g) Penne Arabiata with
•
44 kcal
Roasted Eggplants
466 kcal
2 cups green salad
50 kcal
-
Salad dressing: 2 tsps olive oil, lemon, herbs to taste 100 kcal
Afternoon snack •
121 g of vanilla parfait with KITKAT
112 kcal
(1/2 cup vanilla parfait with 1 finger KITKAT)
Dinner •
2 rolls (300 g) Samak Harra Manicotti – rich in proteins and healthy fats
•
2 cups beetroot salad (1 cup lettuce, 1/2 cup corn, 1/2 cup grated carrots, 1/2 cup beetroot) -
My Nestlé Basket 250 kcal
250 kcal
Salad dressing: 2 tsps olive oil, lemon, and herbs to taste
100 kcal
Evening snack •
1 cup (250 ml) KLIM LOW FAT
114 kcal
KLIM LOW FAT COUNTRY CORNFLAKES NESCAFÉ CAPPUCCINO MAGGI 11 VEGETABLES SOUP KITKAT MAGGI CHICKEN BOUILLON
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Congratulations! You’ve just completed 21 days of delicious, nutritious and healthy eating. We hope you enjoyed every bite!
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