Raya Nasrallah
Biologist, Dietician
RECOMMENDATIONS:
1. It is recommended to drink at least 1.5 L of water per day.
2. Use moderate amounts of salt.
3. Tea and other infusions are allowed, but with no addition of sugar if possible.
4. Items such as celery, endive, lettuce, onions, garlic, parsley and all green leaves
are very low in calories.
5. All dishes must be cooked with no addition of butter or other
forbidden oils.
6. Ideally, food products should be organic.
THINGS TO AVOID, IN ORDER TO
DETOXIFY THE BODY:
Avoid all foods and foods products containing ASPARATME,
SACCHARINE and SUCRALOSE.
Avoid all foods and food products containing cow milk and all the
derivatives (cheese, labneh, laban, cream, crème fraîche, butter, white
sauce, béchamel…).
Avoid all foods and food products containing gluten (wheat, spelt, rye,
barley, burghol…) and all the derivatives.
Avoid all foods and food products containing corn and all the
derivatives like popcorn, chips, high fructose corn syrup…
Avoid all foods and food products containing soya and all the
derivatives.
Avoid all foods and food products containing yeast and all the
derivatives.
Limit as much as possible the consumption of Coffee and Caffeine,
Alcohol, and Chocolate.
Avoid all foods and food products cooked or containing corn oil, canola
oil or sunflower oil
Avoid all foods and food products containing coloring agents, flavor
enhancers, food preservatives…
Avoid all foods and food products containing white refined sugar or
brown sugar and all the derivatives
Carbonated beverages (Coke, 7Up…)
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
Yeast: Forbidden foods and forbidden products
Mushrooms
French Fermented Cheeses:
o Roquefort, Camembert, Brie, Caprice des Dieux…
Baker’s Yeast:
o Bread, manakish, croissant, pizza, lahm bi aajin, kaak…
Brewer’s yeast:
o Vinegar, balsamic vinegar
o Mustard
o Ketchup, Tabasco
o HP sauce, Worcestershire sauce, Barbecue sauce
o Mayonnaise
o Chinese Sauces
o Soya sauce Coconut Aminos
o Cube Maggi, Knorr
o Maggi soups…
o Pickles
o Beer
o Red, White and Rosé wines
o Champagne
o Cognac
Malt/ Malt Flavoring:
o Whiskey
o Bourbon
o Cereals, Processed chocolates and sweets
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
READ CAREFULLY ALL THE INGREDIENTS!!!!!!
FOODS ALLOWED:
All Goat and Sheep cheeses
All products Lactose-Free and Gluten-Free
Oat, Buckwheat, Millet, Tapioca, Quinoa
Black, Red or Whole Rice, Sweet Potato
Peas, Green beans, Lentils, Beans…
Meat and Poultry (organic, free-range, grass-fed)
Eggs (organic, free-range)
Fish and Sea food
All the fruits
All the vegetables
All the raw nuts, almonds, cashew nuts, hazelnuts...
Olive oil, coconut oil, Tahini
List of Allowed Cheeses:
Goat: Chèvre, Chavroux, Soignon, Chèvre cendré
Sheep: Brebis des Pyrénées, Etorki, Manchego, Pecorino, Tomme
de Brebis, Petit Basque
Biomass: Labneh Goat
Goût Blanc: All cheeses except milk and yogurt
Go Baladi: All cheeses except milk and yogurt
List of Allowed Cold Cuts (Lactose-Free and Gluten-Free):
Levoni, Reinert, Madrange, Olida, Coppenhague, Ferrarini
Markouk Oat Bread from Furn El-Chami (01-375558 Imad)
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
BREAKFAST:
40 gr. of Gluten-Free and Lactose-Free bread.
2 teaspoons of zaa’tar with very little oil or 40 gr. goat or sheep cheese or 40
gr. of milk-free and gluten-free ham or milk-free and gluten-free turkey ham or
2 eggs.
1\2 tomato, 2 cucumbers.
SNACK: (~During the day)
2 portions of fruits.
+
10 pieces of raw nuts (almonds, walnuts, cashew nuts…), soaked in water to get
them activated.
NB:
Any Lunch A goes with any Dinner A.
Any Lunch B goes with any Dinner B.
Do not mix a meal from the A list with a meal from the
B list.
It is allowed to inverse the meals during the day, as long
as you remain in the same list.
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
Fruits: 1 Exchange of fruits equal to:
Portions of fruits:
Fruit salad 1\2 cup 110 gr.
Apple 1 small 110 gr.
Banana 1 small 50 gr.
Cherries 12 85 gr.
Figs 2 medium 100 gr.
Grapes 12 small 85 gr.
Orange 1 small 182 gr.
Mandarine 2 small 135 gr.
Peach 1 medium 170 gr.
Big pear 1 medium 112 gr.
Plums 2 small 140 gr.
Melon 1 cup of cubes 378 gr.
Strawberries 1 cup 200 gr.
Water Melon 1 cup of cubes 280 gr.
Kiwi 1 fruit 100 gr.
Pineapple fresh 3\4 cup 120 gr.
Mango 1\2 small 100 gr.
Ashta 1\2 100 gr.
Pomegranate 1\2 medium 90 gr.
Kaki 1\2 big 100 gr.
Dates 2 medium
Grapefruit 1\2 medium 180 gr.
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
LUNCH A
YAKHNEH
2\3 cup of boiled whole, or wild or black rice.
2\3 cup of vegetables (bemieh, green peas, loubieh…) with tomato sauce.
30 gr. of meat.
Mixed salad.
2 teaspoons of olive oil.
SPAGHETTI
1 cup and a half of boiled gluten-free and lactose-free spaghetti (with no butter).
1\2 cup of tomato sauce with ground meat.
Mixed salad.
2 teaspoons of olive oil.
MOUJADDARA
1 cup of moujaddara or of moudardara.
30 gr. of gluten-free and lactose-free bread.
Malfouf salad.
2 teaspoons of olive oil.
MEHCHI KOUSSA
3 or 4 small pieces of mehchi koussa or of stuffed eggplants.
Mixed salad.
2 teaspoons of olive oil.
CHINESE VEGETABLES
2\3 cup of boiled whole, or wild or black rice or of cooked quinoa.
2\3 cup of vegetables with sauce.
30 gr. of meat or 40 gr. of white chicken or 50 gr. of shrimps.
Mixed salad.
2 teaspoons of olive oil.
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
DINNER A
SALADE COMPOSÉE
90 gr. of water tuna or shrimps or 80 gr. of boiled or grilled chicken or 60 gr. of goat or
sheep cheese.
1 or 2 cucumbers.
1 tomato.
Lettuce, bakléh, rocca...
2 teaspoons of olive oil.
SMOKED SALMON
100 gr. of smoked salmon.
Mixed salad.
2 teaspoons of olive oil.
SANDWICH
40 gr. of gluten-free and lactose-free bread.
60 gr. of gluten-free and lactose-free turkey ham or 60 gr. of boiled or grilled chicken or 60
gr. of gluten-free and lactose-free ham or Bresaola or 60 gr. of goat or sheep cheese.
Lettuce, tomato…
Mixed salad.
2 teaspoons of olive oil.
OMELETTE
2 eggs.
1 cup of vegetables (tomato, onions, squash…).
30 gr. of gluten-free and lactose-free bread.
Mixed salad.
2 teaspoons of olive oil.
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
LUNCH B
GRILLED BEEF, CHICKEN, SALMON…
150 gr. of grilled beef or kafta or 150 gr. of grilled salmon or 180 gr. of grilled white chicken
(with no skin) or 200 gr. of grilled shrimps or 200 gr. of grilled fish.
1\2 cup of boiled whole, or wild or black rice or of cooked quinoa or 1 boiled or baked sweet
potato (~100 gr.).
Mixed salad.
2 teaspoons of olive oil.
SUSHI (without soya sauce!!!)
10 pieces of sashimi.
2 pieces of sushi.
2 pieces of maki.
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected] Raya Nasrallah
Biologist, Dietician
DINNER B
HOMMOS BALILAH or FOUL MOUDAMMAS
2\3 cup of hommos balilah or of foul moudammas.
40 gr. of gluten-free and lactose-free bread.
Mixed salad.
2 teaspoons of olive oil.
COOKED VEGETABLES
1 cup of cooked (boiled or grilled) vegetables.
1 boiled sweet potato (~150 gr.) or 2\3 cup of boiled whole, or wild or black rice or of
cooked quinoa.
2 teaspoons of olive oil.
QUINOA or RICE SALAD
2\3 cup of boiled whole, or wild or black rice or of cooked quinoa.
1 cup of fresh vegetables.
Lettuce.
2 teaspoons of olive oil.
LOUBIEH or BEMIEH BI ZEIT
1 cup of loubieh or bemieh bi zeit.
30 gr. of gluten-free and lactose-free bread.
Mixed salad.
2 teaspoons of olive oil.
LEGUME SALAD
2\3 cup of lentils, chick peas, white beans...
1 cup of vegetables (tomatoes, onions…).
2 teaspoons of olive oil.
SWEET POTATO SALAD
1 baked sweet potato (~150 gr.).
1 cup of boiled green beans.
Onions, parsley…
2 teaspoons of olive oil.
Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330
Beirut-Lebanon Mob: 00-961-3-407778
E-mail:
[email protected]