YOUR 21 DAY MEAL PLANNER NESTLECHOOSEWELLNESS.COM
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 GOLD114 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 To view the featured recipes, visit nestle-family.com 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 To view the featured recipes, visit nestle-family.com 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 To view the featured recipes, visit nestle-family.com 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 To view the featured recipes, visit nestle-family.com Congratulations! You’ve just completed 21 days of delicious, nutritious and healthy eating. We hope you enjoyed every bite! Scan here for more wellness
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