Okapy Care • Meal Plans
AI-generated

Levantine Lean Feast Week

Seven days of vibrant Lebanese classics with satisfying portions and fresh Mediterranean flair.

Recipes, pictures, and nutrition are AI-generated estimates.

Male 51 years 6'0" 2210 cal/day Lose weight Up to an hour Cooking for 3 people Art style: Watercolor
Labneh, Za'atar, and Vegetable Breakfast Plate Chicken Shawarma Brown Rice Bowl Baked Kafta with Potatoes and Tahini Fresh Figs with Walnuts

How this plan supports you

This seven-day Lebanese-inspired plan offers varied, satisfying meals built around lean poultry, fish, legumes, eggs, yogurt, and moderate portions of red meat, providing a good source of protein to support fullness while pursuing your weight-loss goal. Frequent vegetables, fruit, beans, lentils, whole grains, nuts, and seeds contribute fiber, which may help support digestion and steadier energy intake within your 2,210-calorie target. Olive oil, tahini, walnuts, pistachios, and fish add mostly unsaturated fats, while herbs, spices, lemon, garlic, and za’atar build flavor without relying solely on excess salt. The broad rotation of traditional Lebanese foods also supports nutritional variety and makes the plan more enjoyable and sustainable for a three-person household.

Food is the foundation. A GLP-1 can help when hunger fights you.

This meal plan is built to support your goal. Many people also use clinician-guided GLP-1 medications — such as semaglutide — through Okapy Care.

  • Quieter “food noise” and easier fullness between meals
  • Steadier appetite, which makes a calorie target more realistic
  • Works with a meal plan — not instead of one
See if GLP-1 care is right for you

Learn more www.okapycare.com

A licensed clinician decides eligibility.

Prepared October 8, 2026

AI-generated

Levantine Lean Feast Week

Seven days of vibrant Lebanese classics with satisfying portions and fresh Mediterranean flair.

Recipes, pictures, and nutrition are AI-generated estimates.

Male 51 years 6'0" 2210 cal/day Lose weight Up to an hour Cooking for 3 people Art style: Watercolor
Create your own free meal plan

How this plan supports you

This seven-day Lebanese-inspired plan offers varied, satisfying meals built around lean poultry, fish, legumes, eggs, yogurt, and moderate portions of red meat, providing a good source of protein to support fullness while pursuing your weight-loss goal. Frequent vegetables, fruit, beans, lentils, whole grains, nuts, and seeds contribute fiber, which may help support digestion and steadier energy intake within your 2,210-calorie target. Olive oil, tahini, walnuts, pistachios, and fish add mostly unsaturated fats, while herbs, spices, lemon, garlic, and za’atar build flavor without relying solely on excess salt. The broad rotation of traditional Lebanese foods also supports nutritional variety and makes the plan more enjoyable and sustainable for a three-person household.

Food is the foundation. A GLP-1 can help when hunger fights you.

This meal plan is built to support your goal. Many people also use clinician-guided GLP-1 medications — such as semaglutide — through Okapy Care.

  • Quieter “food noise” and easier fullness between meals
  • Steadier appetite, which makes a calorie target more realistic
  • Works with a meal plan — not instead of one
See if GLP-1 care is right for you

Learn more www.okapycare.com

A licensed clinician decides eligibility.

Day 1

2235 cal Protein 126g Fat 103g Carbs 201g
Labneh, Za'atar, and Vegetable Breakfast Plate
Breakfast
Labneh, Za'atar, and Vegetable Breakfast Plate
Chicken Shawarma Brown Rice Bowl
Lunch
Chicken Shawarma Brown Rice Bowl
Baked Kafta with Potatoes and Tahini
Dinner
Baked Kafta with Potatoes and Tahini
Fresh Figs with Walnuts
Snack
Fresh Figs with Walnuts

Day 2

2213 cal Protein 131g Fat 89g Carbs 222g
Ful Medames with Eggs and Pita
Breakfast
Ful Medames with Eggs and Pita
Mujadara with Cucumber Yogurt Salad
Lunch
Mujadara with Cucumber Yogurt Salad
Samkeh Harra with Roasted Vegetables
Dinner
Samkeh Harra with Roasted Vegetables
Orange Blossom Yogurt with Pistachios
Snack
Orange Blossom Yogurt with Pistachios

Day 3

2205 cal Protein 133g Fat 97g Carbs 200g
Manakish Za'atar with Halloumi and Tomatoes
Breakfast
Manakish Za'atar with Halloumi and Tomatoes
Fattoush with Grilled Chicken and Pomegranate
Lunch
Fattoush with Grilled Chicken and Pomegranate
Kibbeh Bil Sanieh with Green Beans
Dinner
Kibbeh Bil Sanieh with Green Beans
Apricots with Almonds
Snack
Apricots with Almonds

Day 4

2213 cal Protein 127g Fat 85g Carbs 235g
Shakshuka with Sujuk and Whole-Wheat Pita
Breakfast
Shakshuka with Sujuk and Whole-Wheat Pita
Lentil Soup with Spinach Fatayer
Lunch
Lentil Soup with Spinach Fatayer
Chicken Musakhan Lettuce Wraps
Dinner
Chicken Musakhan Lettuce Wraps
Muhammara with Carrot Sticks
Snack
Muhammara with Carrot Sticks

Day 5

2218 cal Protein 131g Fat 94g Carbs 212g
Kishk with Poached Eggs and Herbs
Breakfast
Kishk with Poached Eggs and Herbs
Arayes Kafta Pita with Tomato Salad
Lunch
Arayes Kafta Pita with Tomato Salad
Loubieh Bi Zeit with Grilled Lamb
Dinner
Loubieh Bi Zeit with Grilled Lamb
Date Tahini Energy Bites
Snack
Date Tahini Energy Bites

Day 6

2209 cal Protein 139g Fat 93g Carbs 204g
Lebanese Omelet with Herbs and Potatoes
Breakfast
Lebanese Omelet with Herbs and Potatoes
Freekeh Chicken Salad with Cherries
Lunch
Freekeh Chicken Salad with Cherries
Sayadieh with Spiced Fish and Onion Rice
Dinner
Sayadieh with Spiced Fish and Onion Rice
Roasted Chickpeas with Sumac
Snack
Roasted Chickpeas with Sumac

Day 7

2231 cal Protein 138g Fat 79g Carbs 242g
Balila Chickpea Breakfast Bowl
Breakfast
Balila Chickpea Breakfast Bowl
Warak Enab with Lemon Chicken Salad
Lunch
Warak Enab with Lemon Chicken Salad
Bamieh Stew with Lean Beef and Rice
Dinner
Bamieh Stew with Lean Beef and Rice
Apple Slices with Labneh and Cinnamon
Snack
Apple Slices with Labneh and Cinnamon

Your Week at a Glance

Daily menus with nutrition totals. Full recipes follow, one per page.

Day 1

Breakfast
Labneh, Za'atar, and Vegetable Breakfast Plate
Lunch
Chicken Shawarma Brown Rice Bowl
Dinner
Baked Kafta with Potatoes and Tahini
Snack
Fresh Figs with Walnuts

Nutrition totals

2235 calories
Protein 126g (23%)
Fat 103g (41%)
Carbs 201g (36%)

Day 2

Breakfast
Ful Medames with Eggs and Pita
Lunch
Mujadara with Cucumber Yogurt Salad
Dinner
Samkeh Harra with Roasted Vegetables
Snack
Orange Blossom Yogurt with Pistachios

Nutrition totals

2213 calories
Protein 131g (24%)
Fat 89g (36%)
Carbs 222g (40%)

Day 3

Breakfast
Manakish Za'atar with Halloumi and Tomatoes
Lunch
Fattoush with Grilled Chicken and Pomegranate
Dinner
Kibbeh Bil Sanieh with Green Beans
Snack
Apricots with Almonds

Nutrition totals

2205 calories
Protein 133g (24%)
Fat 97g (40%)
Carbs 200g (36%)

Day 4

Breakfast
Shakshuka with Sujuk and Whole-Wheat Pita
Lunch
Lentil Soup with Spinach Fatayer
Dinner
Chicken Musakhan Lettuce Wraps
Snack
Muhammara with Carrot Sticks

Nutrition totals

2213 calories
Protein 127g (23%)
Fat 85g (35%)
Carbs 235g (42%)

Day 5

Breakfast
Kishk with Poached Eggs and Herbs
Lunch
Arayes Kafta Pita with Tomato Salad
Dinner
Loubieh Bi Zeit with Grilled Lamb
Snack
Date Tahini Energy Bites

Nutrition totals

2218 calories
Protein 131g (24%)
Fat 94g (38%)
Carbs 212g (38%)

Day 6

Breakfast
Lebanese Omelet with Herbs and Potatoes
Lunch
Freekeh Chicken Salad with Cherries
Dinner
Sayadieh with Spiced Fish and Onion Rice
Snack
Roasted Chickpeas with Sumac

Nutrition totals

2209 calories
Protein 139g (25%)
Fat 93g (38%)
Carbs 204g (37%)

Day 7

Breakfast
Balila Chickpea Breakfast Bowl
Lunch
Warak Enab with Lemon Chicken Salad
Dinner
Bamieh Stew with Lean Beef and Rice
Snack
Apple Slices with Labneh and Cinnamon

Nutrition totals

2231 calories
Protein 138g (25%)
Fat 79g (32%)
Carbs 242g (43%)

Day 1

Nutrition totals

2235 calories
Protein 126g (23%)
Fat 103g (41%)
Carbs 201g (36%)
Labneh, Za'atar, and Vegetable Breakfast Plate
Day 1 · Breakfast

Labneh, Za'atar, and Vegetable Breakfast Plate

Creamy labneh seasoned with fragrant za'atar and olive oil is paired with crisp cucumbers, juicy tomatoes, briny olives, and warm whole-wheat pita for an authentically Lebanese breakfast.

Ingredients

Your portion: 1 plated breakfast (1/3 of recipe)
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 350°F.
  2. Place the whole-wheat pitas directly on the oven rack and warm them for 5 to 7 minutes, until soft and heated through but not crisp; keep them warm while you plate the meal.
  3. Stir the labneh, lemon juice, and salt together in a medium bowl until smooth and creamy, about 1 minute.
  4. Stir the za'atar and olive oil together in a small bowl until the spices are evenly suspended in the oil.
  5. Slice the cucumbers into thin rounds and chop the tomatoes into bite-size pieces on a clean cutting board.
  6. Divide the labneh among 3 plates and spread each portion into a shallow oval with the back of a spoon.
  7. Arrange the cucumbers, tomatoes, and olives around the labneh in equal portions on the 3 plates.
  8. Spoon the za'atar oil over the labneh, place one warm pita beside each plate, and let the plates rest for 2 minutes before serving so the flavors mingle.

Nutrition estimate (per serving)

661 calories
Protein 17g (10%) Fat 41g (56%) Carbs 56g (34%)

Health benefits

This plate provides protein from labneh and fiber from whole-wheat pita and vegetables, which may help you feel satisfied while working toward your weight-loss calorie target. Olive oil and olives provide mostly unsaturated fats, while the tomatoes and cucumbers add hydration and micronutrients with relatively modest calories.

See if you qualify for a GLP-1 at www.okapycare.com

Chicken Shawarma Brown Rice Bowl
Day 1 · Lunch

Chicken Shawarma Brown Rice Bowl

Warmly spiced roasted chicken shawarma is layered over fluffy brown rice with crisp tomato-cucumber salad, tangy pickled turnips, lemony tahini, and fresh parsley.

Ingredients

Your portion: 1 bowl (about 16 oz)
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper or foil.
  2. Place the chicken breasts on the prepared baking sheet, drizzle with the olive oil, sprinkle evenly with the shawarma spice blend, and rub the seasoning over all sides.
  3. Roast the chicken on the middle oven rack for 18 to 24 minutes, turning once halfway through, until the thickest piece reaches 165°F and the surface is lightly browned.
  4. Transfer the cooked chicken to a cutting board, let it rest for 5 minutes so the juices settle, then slice it thinly across the grain.
  5. Warm the cooked brown rice in a covered microwave-safe bowl for 2 to 3 minutes, stirring once halfway through, until steaming hot.
  6. Combine the diced tomatoes, diced cucumber, and chopped parsley in a bowl, stirring gently until evenly mixed.
  7. Drain the pickled turnips thoroughly in a small strainer so their brine does not water down the bowls.
  8. Whisk the tahini and lemon juice in a small bowl for 30 to 60 seconds until smooth and spoonable.
  9. Divide the warm rice among 3 bowls, top each with sliced chicken, tomato-cucumber salad, and pickled turnips, then drizzle evenly with the tahini sauce.

Nutrition estimate (per serving)

665 calories
Protein 61g (37%) Fat 21g (28%) Carbs 58g (35%)

Health benefits

This bowl is a good source of lean protein, which supports fullness while you work toward your weight-loss goal. Brown rice, vegetables, and parsley provide fiber and micronutrients, while the measured tahini and olive oil add mostly unsaturated fats in a portion-controlled meal.

See if you qualify for a GLP-1 at www.okapycare.com

Baked Kafta with Potatoes and Tahini
Day 1 · Dinner

Baked Kafta with Potatoes and Tahini

Tender Lebanese-spiced beef kafta roasts over golden potato slices with juicy tomatoes, onions, and a bright lemon-tahini drizzle.

Ingredients

Your portion: 3 kafta pieces with one-third of the potatoes, vegetables, and tahini sauce
Prepare: makes 3 serving(s)

Directions

  1. Heat the oven to 425°F and lightly coat a 9-by-13-inch baking dish with cooking spray or a thin film of the measured olive oil.
  2. Scrub the potatoes, slice them into 1/4-inch rounds, and arrange them in the baking dish; toss them with 2 teaspoons of the olive oil, 1/2 teaspoon of the salt, and 1 teaspoon of the Lebanese seven-spice.
  3. Bake the potatoes uncovered at 425°F for 20 minutes, until the edges begin to brown but the centers are not yet fully tender.
  4. Place the ground beef in a large bowl and mix it gently with the remaining 1/2 teaspoon salt, the remaining 1 teaspoon Lebanese seven-spice, and 1/4 cup of the parsley.
  5. Shape the seasoned beef into 9 oval kafta pieces about 3/4 inch thick, then place them over the partially baked potatoes.
  6. Slice the tomatoes and onion, arrange them around and between the kafta, and drizzle everything with the remaining olive oil.
  7. Bake uncovered for 20 to 25 minutes, until the potatoes are fork-tender, the vegetables are softened, and the thickest kafta reaches 160°F; rotate the dish halfway through baking for even cooking.
  8. Whisk the tahini with the lemon juice until smooth, spoon the sauce over the hot kafta and vegetables, sprinkle with the remaining parsley, and rest for 5 minutes before serving.

Nutrition estimate (per serving)

661 calories
Protein 44g (27%) Fat 29g (39%) Carbs 56g (34%)

Health benefits

This meal provides substantial protein from lean beef and tahini, which supports fullness while you work toward your weight-loss calorie target. Potatoes, tomatoes, onions, and parsley add fiber, potassium, and vitamin-rich produce, while baking keeps the added oil moderate.

See if you qualify for a GLP-1 at www.okapycare.com

Fresh Figs with Walnuts
Day 1 · Snack

Fresh Figs with Walnuts

Ripe Lebanese-style figs are paired with lightly toasted walnuts, orange blossom water, and a delicate dusting of cinnamon.

Ingredients

Your portion: 1 plate: 3 figs with about 0.6 ounces toasted walnuts
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 325°F and line a small baking sheet with parchment paper.
  2. Spread the walnut halves in a single layer on the baking sheet.
  3. Toast the walnuts at 325°F until fragrant and lightly browned, 6 to 8 minutes, stirring once halfway through.
  4. Transfer the toasted walnuts to a plate and let them cool for 5 minutes.
  5. Rinse the figs gently under cool water and pat them completely dry with a clean towel.
  6. Trim the fig stems and cut each fig into quarters, stopping just before the base so the quarters remain connected.
  7. Arrange 3 quartered figs on each of 3 small plates and drizzle each plate evenly with the orange blossom water.
  8. Sprinkle the walnuts evenly over the figs and finish each plate with a light dusting of cinnamon.

Nutrition estimate (per serving)

248 calories
Protein 4g (6%) Fat 12g (44%) Carbs 31g (50%)

Health benefits

This portion-controlled snack provides fiber from fresh figs and unsaturated fats from walnuts, which may help support fullness while you work toward weight loss. Walnuts also provide plant-based protein and minerals, while the fruit adds natural sweetness without needing added sugar.

See if you qualify for a GLP-1 at www.okapycare.com

Day 2

Nutrition totals

2213 calories
Protein 131g (24%)
Fat 89g (36%)
Carbs 222g (40%)
Ful Medames with Eggs and Pita
Day 2 · Breakfast

Ful Medames with Eggs and Pita

Creamy slow-simmered fava beans seasoned with lemon, garlic, cumin, tomatoes, tahini, and parsley are served with soft-cooked eggs and warm pita.

Ingredients

Your portion: 1 bowl with 2 eggs and 1 pita
Prepare: makes 3 serving(s)

Directions

  1. Place the drained fava beans in a colander, rinse them under cool running water, and drain them well.
  2. Heat the olive oil in a medium saucepan over medium heat until it shimmers, about 1 minute, then add the garlic and cumin and stir for 30 seconds until fragrant.
  3. Stir in the fava beans, diced tomatoes, and lemon juice, then bring the mixture to a gentle simmer over medium heat.
  4. Reduce the heat to low, cover the saucepan, and simmer for 12 to 15 minutes, stirring every 3 to 4 minutes, until the beans are hot and tender.
  5. Stir in the tahini, then mash about one-quarter of the beans with the back of a spoon while leaving the rest whole; keep the ful warm over low heat.
  6. Warm the pitas in a 350°F oven for 4 to 5 minutes, until soft and heated through.
  7. Heat a large nonstick skillet over medium-low heat, crack in all 6 eggs, cover the skillet, and cook for 3 to 4 minutes until the whites are fully set and the yolks are still soft and glossy.
  8. Divide the ful among 3 bowls, top each bowl with 2 eggs and chopped parsley, and serve with 1 warm pita per person.

Nutrition estimate (per serving)

662 calories
Protein 33g (20%) Fat 26g (35%) Carbs 74g (45%)

Health benefits

This meal provides protein and fiber from the fava beans and eggs, which may help you feel satisfied while working toward your weight-loss goal. Whole-wheat pita, tomatoes, lemon, and parsley add fiber and produce, while the measured tahini and olive oil provide flavorful unsaturated fats.

See if you qualify for a GLP-1 at www.okapycare.com

Mujadara with Cucumber Yogurt Salad
Day 2 · Lunch

Mujadara with Cucumber Yogurt Salad

Caramelized onions crown earthy lentils and brown rice, served with a cool, garlicky cucumber yogurt salad for a classic Lebanese-inspired lunch.

Ingredients

Your portion: 1/3 of the recipe: 1 bowl with about 2 cups mujadara and salad
Prepare: makes 3 serving(s)

Directions

  1. Rinse the brown rice and lentils separately under cool running water, picking out any debris.
  2. Place the lentils in a 3-quart saucepan with 2 1/2 cups water, bring to a boil over high heat, then reduce to medium-low and simmer uncovered for 20 to 25 minutes, until tender but not mushy.
  3. While the lentils cook, combine the rice with 2 cups water and 1/2 teaspoon salt in a separate 3-quart saucepan; bring to a boil, cover, reduce to low, and cook for 35 to 40 minutes until the water is absorbed, then remove from the heat and rest covered for 10 minutes.
  4. Heat the olive oil in a large skillet over medium heat, add the sliced onions, and cook for 20 to 25 minutes, stirring every 3 to 4 minutes, until deeply golden brown and soft; lower the heat if the onions darken too quickly.
  5. Stir the yogurt, diced cucumbers, garlic, lemon juice, and 1/2 teaspoon salt together in a bowl, then refrigerate the salad while the grains finish cooking.
  6. Drain the cooked lentils thoroughly in a fine-mesh strainer and let them stand for 2 minutes so excess water runs off.
  7. Fluff the rice with a fork, fold in the lentils and cumin, and season with the remaining 1/2 teaspoon salt.
  8. Divide the mujadara among 3 bowls, crown each portion with the caramelized onions, and serve with the cucumber yogurt salad alongside.

Nutrition estimate (per serving)

664 calories
Protein 31g (19%) Fat 16g (22%) Carbs 99g (59%)

Health benefits

This meal provides plant protein and fiber from lentils and brown rice, which may help support fullness while you work toward your weight-loss goal. Nonfat Greek yogurt adds protein and calcium with limited fat, while cucumber, lemon, garlic, and onions contribute flavor and produce without relying on heavy sauces.

See if you qualify for a GLP-1 at www.okapycare.com

Samkeh Harra with Roasted Vegetables
Day 2 · Dinner

Samkeh Harra with Roasted Vegetables

Tender baked white fish is topped with a spicy walnut-cilantro tahini sauce and served alongside caramelized peppers, zucchini, and cauliflower.

Ingredients

Your portion: 1 cod fillet with about 1 cup roasted vegetables and 1/3 of the sauce, approximately 18 ounces
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 425°F and line two large rimmed baking sheets with parchment paper.
  2. Place the cauliflower, zucchini, and bell peppers on one baking sheet, drizzle with 1 tablespoon of the olive oil, sprinkle with 1 teaspoon of the Lebanese spice blend, and toss until evenly coated.
  3. Roast the vegetables for 15 minutes, stir them, and roast for 8 to 10 minutes more, until browned at the edges and tender when pierced with a fork.
  4. Add the walnuts, tahini, cilantro, garlic, remaining 1 teaspoon Lebanese spice blend, remaining 2 teaspoons olive oil, and 2 tablespoons water to a food processor, then process until the sauce is mostly smooth with a little texture; add another tablespoon of water if needed.
  5. Place the cod fillets on the second baking sheet and spread the walnut-tahini sauce evenly over the tops.
  6. Bake the fish at 425°F for 10 to 14 minutes, depending on thickness, until it flakes easily with a fork and reaches 145°F in the thickest part.
  7. Remove the fish from the oven and let it rest for 3 minutes so the juices settle.
  8. Divide the roasted vegetables among 3 plates, place one cod fillet on each plate, and spoon any remaining sauce from the pan over the fish.

Nutrition estimate (per serving)

665 calories
Protein 54g (32%) Fat 37g (50%) Carbs 29g (18%)

Health benefits

This meal provides a good source of lean protein to support fullness while you work toward your weight-loss goal. The vegetables contribute fiber and a range of vitamins, while walnuts, tahini, and olive oil provide mostly unsaturated fats; keeping the sauce and oil portioned helps it fit a calorie-conscious dinner pattern.

See if you qualify for a GLP-1 at www.okapycare.com

Orange Blossom Yogurt with Pistachios
Day 2 · Snack

Orange Blossom Yogurt with Pistachios

Creamy Greek yogurt scented with fragrant orange blossom water, bright orange zest, crunchy pistachios, and a delicate honey drizzle.

Ingredients

Your portion: 1 bowl (about 6 oz)
Prepare: makes 3 serving(s)

Directions

  1. Spoon the Greek yogurt into a medium mixing bowl and stir until smooth, about 30 seconds.
  2. Add the orange zest and orange blossom water, then stir gently until evenly combined, about 30 seconds.
  3. Cover the bowl and refrigerate the yogurt mixture for at least 15 minutes so the flavor can develop and the yogurt stays cold.
  4. Divide the chilled yogurt evenly among 3 small serving bowls.
  5. Sprinkle the chopped pistachios evenly over the bowls.
  6. Drizzle the honey evenly over each serving just before eating.

Nutrition estimate (per serving)

222 calories
Protein 13g (23%) Fat 10g (41%) Carbs 20g (36%)

Health benefits

This portion provides protein from Greek yogurt, which supports fullness while you work toward your weight-loss goal. Pistachios provide mostly unsaturated fat and some fiber, while the measured honey keeps the added sweetness controlled.

See if you qualify for a GLP-1 at www.okapycare.com

Day 3

Nutrition totals

2205 calories
Protein 133g (24%)
Fat 97g (40%)
Carbs 200g (36%)
Manakish Za'atar with Halloumi and Tomatoes
Day 3 · Breakfast

Manakish Za'atar with Halloumi and Tomatoes

Warm whole-wheat manakish spread with fragrant za'atar and olive oil, served with golden grilled halloumi, juicy tomatoes, crisp cucumber, and fresh mint.

Ingredients

Your portion: 1 manakish with 1/3 of the halloumi and salad
Prepare: makes 3 serving(s)

Directions

  1. Stir the lukewarm water and yeast together in a large bowl and let stand for 5 minutes, until the surface looks slightly foamy.
  2. Add the flour and 1/2 teaspoon of the salt to the yeast mixture, then stir until a shaggy dough forms; knead on a lightly floured counter for 5 minutes until smooth, cover, and rest for 20 minutes.
  3. Heat the oven to 475°F and line a large baking sheet with parchment paper.
  4. Divide the dough into 3 equal pieces, roll each piece into a 7-inch round about 1/4 inch thick, and place the rounds on the prepared baking sheet.
  5. Stir the za'atar and olive oil together in a small bowl, then spread the mixture evenly over the tops of the dough rounds, leaving a 1/2-inch border.
  6. Bake the manakish at 475°F for 8 to 10 minutes, until the edges are browned and the centers are puffed; rest for 3 minutes after removing from the oven.
  7. Heat a dry grill pan or large skillet over medium-high heat for 2 minutes, then cook the halloumi for 2 to 3 minutes per side until deeply golden and lightly softened.
  8. Toss the tomatoes, cucumber, mint, and remaining 1/2 teaspoon salt in a bowl and let the salad stand for 2 minutes so the vegetables release a little juice.
  9. Serve 1 manakish with one-third of the grilled halloumi and one-third of the tomato-cucumber salad, spooning any vegetable juices over the plate.

Nutrition estimate (per serving)

661 calories
Protein 33g (20%) Fat 33g (45%) Carbs 58g (35%)

Health benefits

This meal provides whole-wheat fiber and a substantial amount of protein, which may help you feel satisfied while working toward your weight-loss calorie target. Tomatoes, cucumber, and mint add hydration and produce-based nutrients; halloumi is flavorful but sodium-dense, so keeping the listed portion is a balanced approach.

See if you qualify for a GLP-1 at www.okapycare.com

Fattoush with Grilled Chicken and Pomegranate
Day 3 · Lunch

Fattoush with Grilled Chicken and Pomegranate

Crisp lettuce, radishes, cucumbers, parsley, toasted pita, and pomegranate seeds are tossed in a bright sumac-lemon dressing and topped with juicy grilled chicken.

Ingredients

Your portion: 1 of 3 equal bowls, about 18 oz
Prepare: makes 3 serving(s)

Directions

  1. Preheat a grill or grill pan to medium-high heat, about 400°F, and preheat the oven to 400°F.
  2. Brush both sides of the pitas with 1 tablespoon of the olive oil, place them on a baking sheet, and toast for 5 to 7 minutes, turning once, until crisp and lightly browned; cool, then break into bite-size pieces.
  3. Place the chicken on the hot grill and cook for 5 to 7 minutes per side, turning once, until browned and the thickest part reaches 165°F; transfer to a plate and rest for 5 minutes.
  4. Combine the remaining 3 tablespoons olive oil, lemon juice, and sumac in a small bowl, then whisk for about 30 seconds until blended.
  5. Add the romaine, cucumbers, radishes, parsley, and pomegranate seeds to a large bowl and toss gently to distribute them.
  6. Pour the dressing over the vegetable mixture and toss until the lettuce is evenly coated.
  7. Add the toasted pita pieces and toss gently just until combined so they retain some crispness.
  8. Slice the rested chicken across the grain and divide the fattoush among 3 bowls, placing an equal portion of chicken on top of each bowl.

Nutrition estimate (per serving)

663 calories
Protein 51g (31%) Fat 23g (31%) Carbs 63g (38%)

Health benefits

This meal is a good source of lean protein and produce-based fiber, which may help you feel satisfied while working toward your weight-loss calorie target. Olive oil, pomegranate, herbs, and vegetables provide unsaturated fats and a range of plant nutrients, while the portioned pita supplies carbohydrate for lunch energy.

See if you qualify for a GLP-1 at www.okapycare.com

Kibbeh Bil Sanieh with Green Beans
Day 3 · Dinner

Kibbeh Bil Sanieh with Green Beans

A fragrant, lighter baked kibbeh tray of lean beef, bulgur, onion, and toasted pine nuts served with tender green beans braised in garlicky tomatoes.

Ingredients

Your portion: 1/3 of the tray with 1/3 of the green beans, about 14 ounces
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 400°F and place a rack in the center position.
  2. Place the bulgur in a medium bowl, cover it with boiling water, and let it stand for 15 minutes until tender; drain it very well and squeeze out excess water.
  3. Toast the pine nuts in a dry 10-inch skillet over medium heat for 2 to 3 minutes, stirring constantly, until lightly golden; transfer them to a small bowl.
  4. Brush a 9-by-13-inch baking dish with 1 tablespoon of the olive oil.
  5. Combine the drained bulgur, ground beef, onion, allspice, and 1/2 teaspoon of the salt in a large bowl, then knead with clean hands for 2 to 3 minutes until evenly blended and cohesive.
  6. Press half of the kibbeh mixture into an even layer in the prepared dish, scatter the pine nuts over it, cover with the remaining mixture, and smooth the top; score it into 6 portions with a knife.
  7. Bake the kibbeh for 25 to 30 minutes, until the top is browned and the center reaches 160°F; let it rest for 10 minutes before serving.
  8. Heat the remaining 1 tablespoon olive oil in the skillet over medium-high heat, add the green beans, and cook for 4 to 5 minutes, stirring occasionally, until they develop a few browned spots.
  9. Add the garlic and cook for 30 seconds, then add the crushed tomatoes and remaining 1/2 teaspoon salt; reduce the heat to medium-low and simmer for 10 to 12 minutes, stirring twice, until the beans are tender and the sauce is thick, then serve with the rested kibbeh.

Nutrition estimate (per serving)

659 calories
Protein 42g (25%) Fat 27g (37%) Carbs 62g (38%)

Health benefits

This portion provides a good source of protein and fiber-rich bulgur, which can support fullness while you work toward your weight-loss goal. Green beans and tomatoes add vegetables, potassium, and vitamin C with moderate calories, while the measured olive oil and pine nuts provide flavorful unsaturated fats.

See if you qualify for a GLP-1 at www.okapycare.com

Apricots with Almonds
Day 3 · Snack

Apricots with Almonds

Juicy apricot halves are lightly scented with orange blossom and cinnamon, then paired with fragrant roasted almonds for a naturally sweet Lebanese-style bite.

Ingredients

Your portion: 3 apricot halves with about 0.93 ounces roasted almonds
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 350°F and line a small rimmed baking sheet with parchment paper.
  2. Spread the almonds in a single layer on the baking sheet and roast at 350°F for 8 to 10 minutes, stirring once halfway through, until fragrant and lightly golden.
  3. Remove the almonds from the oven and let them cool for 10 minutes so they become crisp.
  4. Rinse and dry the apricots, cut each one in half lengthwise, and remove the pits.
  5. Stir the orange blossom water, cinnamon, and salt together in a small bowl for about 15 seconds.
  6. Place the apricot halves in a medium bowl, pour the orange-blossom mixture over them, and gently toss until coated.
  7. Divide the seasoned apricots among 3 plates and rest them for 5 minutes to absorb the flavor.
  8. Divide the cooled roasted almonds among the 3 plates and serve immediately.

Nutrition estimate (per serving)

222 calories
Protein 7g (13%) Fat 14g (57%) Carbs 17g (30%)

Health benefits

At about 222 calories per serving, this portion fits reasonably well within your 2,210-calorie weight-loss target while providing satisfying volume from fruit. Apricots are a good source of fiber and vitamin A, while almonds provide plant protein and mostly unsaturated fats that may help support fullness.

See if you qualify for a GLP-1 at www.okapycare.com

Day 4

Nutrition totals

2213 calories
Protein 127g (23%)
Fat 85g (35%)
Carbs 235g (42%)
Shakshuka with Sujuk and Whole-Wheat Pita
Day 4 · Breakfast

Shakshuka with Sujuk and Whole-Wheat Pita

Tender eggs nestle into a smoky tomato-and-pepper sauce with browned lean sujuk, fresh parsley, and warm whole-wheat pita for scooping.

Ingredients

Your portion: One-third of the skillet: 2 eggs, about 2 ounces sujuk, sauce, and 1 warm pita
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 350°F. Wrap the pitas in aluminum foil and place them in the oven to warm for 8 to 10 minutes.
  2. While the oven heats, dice the onion and bell pepper, mince the garlic, chop the parsley, and slice the sujuk.
  3. Heat the olive oil in a large 12-inch oven-safe skillet over medium heat until it shimmers, about 1 minute. Add the sujuk and cook for 3 to 4 minutes, stirring occasionally, until lightly browned and some fat has rendered.
  4. Add the onion and bell pepper to the skillet and cook over medium heat for 6 to 8 minutes, stirring every minute, until the onion is translucent and the pepper is tender.
  5. Add the garlic and Aleppo pepper and cook for 30 seconds over medium heat, stirring constantly, until fragrant.
  6. Pour in the crushed tomatoes and stir to combine. Reduce the heat to medium-low and simmer uncovered for 10 to 12 minutes, stirring every few minutes, until the sauce thickens enough that a spoon leaves a brief trail.
  7. Make 6 small wells in the sauce with the back of a spoon. Crack 1 egg into each well, cover the skillet, and cook over medium-low heat for 6 to 8 minutes, until the whites are fully set and the yolks are still slightly soft.
  8. Remove the lid and take the skillet off the heat. Let the shakshuka rest for 2 minutes, scatter the parsley over the top, and serve immediately with the warm pitas.

Nutrition estimate (per serving)

664 calories
Protein 38g (23%) Fat 32g (43%) Carbs 56g (34%)

Health benefits

This meal provides substantial protein from the eggs and sujuk, which supports fullness during a weight-loss-focused eating plan. Tomatoes, peppers, parsley, and whole-wheat pita provide fiber and produce-based nutrients, while the measured oil helps keep the portion aligned with your daily calorie target.

See if you qualify for a GLP-1 at www.okapycare.com

Lentil Soup with Spinach Fatayer
Day 4 · Lunch

Lentil Soup with Spinach Fatayer

Silky red lentil soup brightened with cumin and lemon is served with golden whole-wheat spinach fatayer triangles.

Ingredients

Your portion: 1 bowl of soup, about 12 ounces, with 1 spinach fatayer
Prepare: makes 3 serving(s)

Directions

  1. Heat the oven to 425°F and line a baking sheet with parchment paper.
  2. Divide the pizza dough into 3 equal pieces, shape each into a ball, cover with a clean towel, and let them rest at room temperature for 15 minutes.
  3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat, add half of the onion, and cook for 3 minutes; add the spinach and cook for 3 to 4 minutes, stirring often, until wilted and most of the moisture has evaporated, then remove from the heat and cool for 5 minutes.
  4. Roll each dough ball into a 5-inch circle, place one-third of the spinach mixture in the center, pinch the edges into a triangle, and brush the tops and edges with 1 1/2 tablespoons of the remaining olive oil.
  5. Bake the fatayer for 15 to 18 minutes, until the dough is puffed and golden brown, then let them rest on the baking sheet for 5 minutes.
  6. Heat the remaining 1 tablespoon olive oil in a large pot over medium heat, add the remaining onion and garlic, and cook for 3 to 4 minutes until softened and fragrant but not browned.
  7. Add the rinsed lentils, vegetable broth, cumin, and half of the salt, bring to a boil over high heat, then reduce to medium-low and simmer uncovered for 20 to 25 minutes, stirring twice, until the lentils are completely soft and beginning to break apart.
  8. Blend the soup with an immersion blender until smooth, stir in the juice of the lemon and the remaining salt, taste and adjust the seasoning if needed, then ladle about 12 ounces into each bowl and serve with one spinach fatayer.

Nutrition estimate (per serving)

666 calories
Protein 31g (19%) Fat 18g (24%) Carbs 95g (57%)

Health benefits

This meal provides plant-based protein and fiber from the lentils and whole-wheat dough, which may help you feel satisfied while working toward your weight-loss goal. Spinach and lemon add vitamin-rich produce and bright flavor without relying on heavy sauces, while the portion is sized to fit a calorie-controlled lunch.

See if you qualify for a GLP-1 at www.okapycare.com

Chicken Musakhan Lettuce Wraps
Day 4 · Dinner

Chicken Musakhan Lettuce Wraps

Sumac-roasted chicken, sweet caramelized onions, toasted pine nuts, and tangy lemon yogurt are tucked into crisp lettuce leaves and served with a warm whole-wheat flatbread.

Ingredients

Your portion: 4 lettuce wraps with 1 small whole-wheat flatbread
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 425°F and line a rimmed baking sheet with foil or parchment.
  2. Slice the onions into thin half-moons and set them beside the stove.
  3. Place the chicken on the baking sheet, rub it with 1 tablespoon olive oil, and season both sides with 1 tablespoon sumac and the black pepper.
  4. Roast the chicken at 425°F until the thickest part reaches 165°F, about 18 to 22 minutes, then rest it on the baking sheet for 5 minutes before slicing thinly.
  5. Heat the remaining 1 tablespoon olive oil in a large skillet over medium-low heat, add the onions and remaining 1 tablespoon sumac, and cook for 20 to 25 minutes, stirring every 3 to 4 minutes, until very soft and deep golden brown.
  6. Toast the pine nuts in a dry skillet over medium heat for 2 to 3 minutes, stirring constantly, until lightly golden and fragrant; immediately transfer them to a plate.
  7. Stir the Greek yogurt and lemon juice together in a small bowl until smooth.
  8. Separate the romaine leaves, rinse and dry them thoroughly, then warm the flatbreads in the oven for 2 minutes.
  9. Fill the lettuce leaves with sliced chicken, caramelized onions, pine nuts, and lemon yogurt, and serve with one warm flatbread per person.

Nutrition estimate (per serving)

663 calories
Protein 53g (32%) Fat 23g (31%) Carbs 61g (37%)

Health benefits

This meal provides a good source of protein to support fullness while keeping the portion near your daily weight-loss calorie target. Lettuce and onions add volume and fiber, while yogurt contributes protein and calcium; using measured olive oil and pine nuts adds flavor with controlled portions of unsaturated fat.

See if you qualify for a GLP-1 at www.okapycare.com

Muhammara with Carrot Sticks
Day 4 · Snack

Muhammara with Carrot Sticks

A vibrant Lebanese dip of roasted red peppers, walnuts, pomegranate molasses, and lemon served with crisp carrot and cucumber sticks.

Ingredients

Your portion: 1 bowl with about 1/3 of the muhammara and 1/3 of the vegetable sticks, approximately 2 cups
Prepare: makes 3 serving(s)

Directions

  1. Drain the roasted red peppers in a fine-mesh strainer, then pat them dry with paper towels so the muhammara does not become watery.
  2. Wash the carrots and cucumber, peel the carrots, and cut both vegetables into sticks about 3 inches long and 1/2 inch thick.
  3. Add the roasted red peppers, walnuts, breadcrumbs, pomegranate molasses, olive oil, lemon juice, garlic, and salt to a food processor.
  4. Process on high for 1 minute, stopping once to scrape down the sides with a rubber spatula, until the mixture is mostly smooth with a slightly textured finish.
  5. Taste the muhammara with a clean spoon and let it rest for 10 minutes at room temperature so the walnut and pepper flavors meld.
  6. Spoon one-third of the muhammara into each of 3 small bowls, using about 2 cups of dip and vegetables per serving.
  7. Arrange the carrot and cucumber sticks around each bowl and serve immediately, or refrigerate the covered muhammara and cut vegetables separately for up to 3 days.
  8. Bring refrigerated muhammara to room temperature for about 15 minutes before serving and stir it once to restore its creamy texture.

Nutrition estimate (per serving)

220 calories
Protein 5g (9%) Fat 12g (49%) Carbs 23g (42%)

Health benefits

This portion provides fiber from the vegetables and walnuts, while the walnuts and olive oil supply mostly unsaturated fats that support a heart-conscious eating pattern. Its measured portion and vegetable volume may help you enjoy a satisfying snack while working toward your weight-loss calorie target.

See if you qualify for a GLP-1 at www.okapycare.com

Day 5

Nutrition totals

2218 calories
Protein 131g (24%)
Fat 94g (38%)
Carbs 212g (38%)
Kishk with Poached Eggs and Herbs
Day 5 · Breakfast

Kishk with Poached Eggs and Herbs

Creamy fermented yogurt and bulgur kishk is topped with softly poached eggs, golden onions, fresh mint, and crisp toasted pita wedges.

Ingredients

Your portion: 1 bowl with 1 poached egg and 6 pita wedges
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 400°F. Cut each pita into 6 wedges, arrange the wedges on a baking sheet, and toast until crisp and lightly golden, 8 to 10 minutes; set them aside to cool.
  2. Whisk the kishk powder, yogurt, 1 1/2 cups of the water, and 1/2 teaspoon of the salt in a medium saucepan until smooth, then let the mixture rest for 5 minutes so the kishk hydrates.
  3. Heat the olive oil in a 10-inch skillet over medium heat until it shimmers, about 1 minute. Add the sliced onion and cook, stirring every 1 to 2 minutes, until soft and deeply golden, 8 to 10 minutes; remove the skillet from the heat.
  4. Cook the kishk mixture in the saucepan over medium-low heat, stirring constantly until it begins to steam, then continue stirring until thick and creamy, 6 to 8 minutes; do not let it boil. Reduce the heat to low and keep it warm, stirring occasionally.
  5. Pour the remaining 2 1/2 cups water and the remaining 1/2 teaspoon salt into a wide skillet, and bring it to a gentle simmer over medium heat; small bubbles should rise from the bottom without a rolling boil.
  6. Crack each egg into a small cup, slide the eggs one at a time into the simmering water, and poach until the whites are fully set and the yolks still feel soft, 3 to 4 minutes; lift them out with a slotted spoon and drain briefly.
  7. Divide the warm kishk among 3 bowls, place 1 poached egg in the center of each bowl, and spoon the golden onions over the top.
  8. Scatter the chopped mint over the bowls and serve immediately with the toasted pita wedges for dipping.

Nutrition estimate (per serving)

661 calories
Protein 34g (21%) Fat 25g (34%) Carbs 75g (45%)

Health benefits

This portion provides substantial protein from the eggs, yogurt, and kishk, which may help support fullness during a weight-loss-focused day. Bulgur-based kishk and onion provide some fiber, while the fermented dairy contributes calcium and beneficial cultured foods; keeping the pita and olive oil portion measured helps the meal fit your calorie target.

See if you qualify for a GLP-1 at www.okapycare.com

Arayes Kafta Pita with Tomato Salad
Day 5 · Lunch

Arayes Kafta Pita with Tomato Salad

Crisp whole-wheat pita pockets filled with Lebanese-spiced lean beef kafta, served with a bright lemony tomato-parsley salad.

Ingredients

Your portion: 1 whole stuffed pita, cut into 2 grilled halves, with 1/3 of the tomato salad
Prepare: makes 3 serving(s)

Directions

  1. Preheat a grill or grill pan over medium-high heat to about 425°F, and clean and lightly oil the cooking surface if needed.
  2. Dice the tomatoes, chop the parsley, and finely dice half of the onion; toss them in a bowl with the juice of the lemon, 1 tablespoon of olive oil, and 1/2 teaspoon of salt, then set the salad aside.
  3. Finely grate the remaining half of the onion, place it in a clean towel, and squeeze out excess liquid so the kafta mixture will not become watery.
  4. Combine the grated onion, ground beef, minced garlic, Lebanese seven-spice, and remaining 1/2 teaspoon of salt in a bowl, mixing with your hands just until evenly combined.
  5. Slice each pita in half to make 6 semicircular pockets, then divide the beef mixture evenly among them and press it into a thin, even layer inside each pocket.
  6. Brush the outside of each stuffed pita lightly with the remaining 2 tablespoons of olive oil, coating both sides.
  7. Grill the stuffed pitas over medium-high heat for 4 to 5 minutes per side, turning once, until the bread is crisp and browned and the beef reaches 160°F in the center.
  8. Transfer the arayes to a plate and rest for 3 minutes, then serve 2 grilled pita halves with one-third of the tomato salad per person.

Nutrition estimate (per serving)

661 calories
Protein 47g (28%) Fat 29g (39%) Carbs 53g (33%)

Health benefits

This portion provides a good source of protein to support fullness while fitting reasonably into your 2,210-calorie daily weight-loss target. Whole-wheat pita, tomatoes, parsley, onion, and lemon add fiber and plant nutrients, while using lean beef helps moderate the fat content compared with traditional higher-fat kafta.

See if you qualify for a GLP-1 at www.okapycare.com

Loubieh Bi Zeit with Grilled Lamb
Day 5 · Dinner

Loubieh Bi Zeit with Grilled Lamb

Tender tomato-braised green beans and fluffy bulgur are served with herb-marinated grilled lamb for a bright, comforting Lebanese dinner.

Ingredients

Your portion: 1 plate with 1 lamb portion, 1/3 of the green beans, and 1/3 of the bulgur
Prepare: makes 3 serving(s)

Directions

  1. Place the lamb in a shallow dish and coat it with the lemon juice, 1 tablespoon olive oil, 2 tablespoons parsley, and 1 teaspoon Lebanese seven-spice; cover and refrigerate for 15 to 30 minutes.
  2. Heat a large deep skillet over medium heat, add the remaining 1 tablespoon olive oil, and cook the onion for 5 to 6 minutes until softened and lightly golden.
  3. Add the garlic and remaining 1 teaspoon Lebanese seven-spice to the skillet and stir over medium heat for 30 seconds until fragrant.
  4. Add the green beans and crushed tomatoes, stir well, bring to a gentle simmer, cover, and braise over medium-low heat for 25 to 30 minutes, stirring every 8 to 10 minutes, until the beans are tender but not mushy.
  5. Place the bulgur in a small saucepan with 1 1/2 cups water, bring it to a boil over high heat, reduce to low, cover, and simmer for 12 to 15 minutes until tender; remove from the heat and let it stand covered for 5 minutes.
  6. Preheat a grill or grill pan to about 450°F over medium-high heat, then remove the lamb from the marinade and discard the remaining marinade.
  7. Grill the lamb for 4 to 5 minutes per side, turning once, until browned and the thickest piece reaches 145°F for medium doneness; transfer it to a plate and rest for 5 minutes.
  8. Fluff the bulgur with a fork, stir the remaining parsley into the green beans, and divide the bulgur, loubieh, and rested lamb among 3 plates.

Nutrition estimate (per serving)

663 calories
Protein 45g (27%) Fat 27g (37%) Carbs 60g (36%)

Health benefits

This portion provides substantial protein and fiber from the lean lamb, green beans, tomatoes, and bulgur, which may help you feel satisfied while working toward your weight-loss goal. Olive oil supplies mostly unsaturated fat, and the vegetables contribute potassium and antioxidant-rich produce without relying on heavy sauces.

See if you qualify for a GLP-1 at www.okapycare.com

Date Tahini Energy Bites
Day 5 · Snack

Date Tahini Energy Bites

Soft, naturally sweet Lebanese-inspired bites with chewy dates, creamy tahini, hearty oats, toasted sesame, and crunchy walnuts.

Ingredients

Your portion: 3 energy bites
Prepare: makes 3 serving(s)

Directions

  1. Toast the sesame seeds in a dry 8-inch skillet over medium heat, stirring every 30 seconds, until lightly golden and fragrant, about 2 to 3 minutes; transfer them to a plate to cool.
  2. Check the dates for any remaining pits and remove them before adding the dates to a food processor.
  3. Pulse the dates for 30 to 45 seconds, stopping once or twice to scrape down the sides, until they form a thick, sticky paste.
  4. Add the oats, tahini, walnuts, and cinnamon to the food processor with the date paste.
  5. Process in 10-second pulses for 45 to 60 seconds, scraping down the sides as needed, until the mixture is evenly combined and holds together when pressed.
  6. Divide the mixture into 9 equal portions, about 1 tablespoon each, using a small spoon or kitchen scale for consistent bites.
  7. Roll each portion firmly between your palms, then roll the bites in the cooled toasted sesame seeds; refrigerate them for at least 20 minutes to firm before serving.

Nutrition estimate (per serving)

233 calories
Protein 5g (9%) Fat 13g (50%) Carbs 24g (41%)

Health benefits

This portion provides fiber from dates and oats, along with unsaturated fats from tahini and walnuts, which may help you feel satisfied while working toward your weight-loss goal. The controlled three-bite serving offers a naturally sweet snack without relying on refined sugar, while sesame and tahini contribute plant-based minerals and flavor.

See if you qualify for a GLP-1 at www.okapycare.com

Day 6

Nutrition totals

2209 calories
Protein 139g (25%)
Fat 93g (38%)
Carbs 204g (37%)
Lebanese Omelet with Herbs and Potatoes
Day 6 · Breakfast

Lebanese Omelet with Herbs and Potatoes

A fluffy Lebanese-style omelet filled with parsley, mint, scallions, and tomatoes, served with crisp roasted potatoes and cool, tangy labneh.

Ingredients

Your portion: 1/3 omelet with about 1 cup roasted potatoes and 1/3 cup labneh
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 425°F and place a large rimmed baking sheet inside to heat for about 5 minutes.
  2. Toss the cubed potatoes with 2 tablespoons of the olive oil, 1/2 teaspoon of the salt, and the black pepper, then spread them in one layer on the hot baking sheet.
  3. Roast the potatoes at 425°F for 30 to 35 minutes, turning them with a spatula after 20 minutes, until golden brown and tender when pierced with a fork.
  4. Whisk the eggs with the remaining 1/2 teaspoon salt in a large bowl until the yolks and whites are fully blended and slightly frothy, about 1 minute.
  5. Heat the remaining 1 tablespoon plus 1 teaspoon olive oil in a 12-inch nonstick skillet over medium heat, then cook the scallions and tomatoes for 4 to 5 minutes, stirring occasionally, until the scallions soften and the tomatoes lose some of their liquid.
  6. Stir the parsley and mint into the egg mixture, pour it into the skillet, and cook over medium-low heat for 5 to 7 minutes, gently lifting the edges so uncooked egg flows underneath, until the bottom is set and the top is nearly firm.
  7. Fold the omelet in half with a wide spatula, cover the skillet, and cook for 1 to 2 minutes more until the center is fully set but still moist.
  8. Remove the skillet from the heat and let the omelet rest for 2 minutes before cutting it into 3 portions.
  9. Serve each portion with one-third of the roasted potatoes and about 1/3 cup labneh on the side.

Nutrition estimate (per serving)

661 calories
Protein 26g (16%) Fat 37g (50%) Carbs 56g (34%)

Health benefits

This breakfast provides protein from eggs and labneh, along with fiber and potassium from potatoes, tomatoes, and fresh herbs, which may help support fullness during a weight-loss plan. Keeping the roasted potatoes and labneh portioned alongside the omelet helps you enjoy a satisfying Lebanese meal within your daily calorie target.

See if you qualify for a GLP-1 at www.okapycare.com

Freekeh Chicken Salad with Cherries
Day 6 · Lunch

Freekeh Chicken Salad with Cherries

Nutty freekeh and grilled chicken are tossed with peppery arugula, crisp cucumber, toasted almonds, tart dried cherries, and a bright lemon-garlic dressing.

Ingredients

Your portion: 1 bowl (about 16 oz)
Prepare: makes 3 serving(s)

Directions

  1. Preheat an outdoor grill or grill pan over medium-high heat, about 400°F, for 10 minutes.
  2. Rinse the freekeh under cold water, then place it in a saucepan with 2 1/2 cups water and 1/2 teaspoon of the salt; bring to a boil over high heat, reduce to low, cover, and simmer for 20 to 25 minutes until tender and chewy, then drain well and cool for 10 minutes.
  3. Toast the sliced almonds in a dry skillet over medium heat for 3 to 5 minutes, stirring every 30 seconds, until lightly golden and fragrant; transfer them to a plate to cool.
  4. Season the chicken breasts with 1/4 teaspoon of the remaining salt, then grill for 5 to 7 minutes per side until browned and the thickest part reaches 165°F; transfer to a board and rest for 5 minutes.
  5. Whisk the lemon juice, olive oil, minced garlic, and the remaining 1/4 teaspoon salt in a small bowl until combined.
  6. Slice the rested chicken into bite-size pieces.
  7. Combine the cooled freekeh, arugula, cucumber, dried cherries, toasted almonds, and sliced chicken in a large bowl, then pour over the lemon dressing and toss gently until evenly coated.
  8. Divide the salad among 3 bowls and serve immediately.

Nutrition estimate (per serving)

663 calories
Protein 54g (33%) Fat 23g (31%) Carbs 60g (36%)

Health benefits

This salad is a good source of lean protein and fiber-rich whole-grain freekeh, which can support fullness while you work toward your weight-loss goal. Arugula, cucumber, almonds, and olive oil add vegetables and unsaturated fats, while the lemon, garlic, and herbs keep the Lebanese flavors vibrant without relying on heavy sauces.

See if you qualify for a GLP-1 at www.okapycare.com

Sayadieh with Spiced Fish and Onion Rice
Day 6 · Dinner

Sayadieh with Spiced Fish and Onion Rice

Seared cod rests over fragrant brown rice with caramelized onions, cumin, and Lebanese seven-spice, finished with a bright tahini-lemon drizzle.

Ingredients

Your portion: 1 cod fillet with about 1 1/3 cups onion rice and 2 tablespoons sauce
Prepare: makes 3 serving(s)

Directions

  1. Rinse the brown rice under cool running water until the water is mostly clear, then drain it thoroughly.
  2. Season the cod fillets on both sides with 1/2 teaspoon of the salt and 1/2 teaspoon of the Lebanese seven-spice.
  3. Heat 2 tablespoons of the olive oil in a medium pot over medium heat, add the onions, and cook for 10 to 12 minutes, stirring every 2 minutes, until deeply golden and soft.
  4. Stir the drained rice, cumin, and remaining Lebanese seven-spice into the onions and toast over medium heat for 1 minute, stirring constantly.
  5. Add 2 cups of the water and the remaining 1/2 teaspoon salt, bring to a boil over high heat, then cover and simmer over low heat for 35 to 40 minutes, until the rice is tender and the water is absorbed.
  6. Heat the remaining 1 tablespoon plus 1 teaspoon olive oil in a large nonstick skillet over medium-high heat, add the cod, and sear for 3 to 4 minutes per side until browned, opaque in the center, and 145°F internally; rest the fish for 5 minutes.
  7. Whisk the tahini and lemon juice in a small bowl, then gradually whisk in the remaining 1/4 cup water until smooth and drizzleable.
  8. Remove the rice from the heat, keep it covered for 5 minutes, then fluff it gently with a fork.
  9. Divide the onion rice among 3 plates, place one cod fillet over each portion, and spoon the tahini-lemon sauce over the fish.

Nutrition estimate (per serving)

662 calories
Protein 49g (30%) Fat 26g (35%) Carbs 58g (35%)

Health benefits

This meal provides substantial lean protein and fiber-rich brown rice, which may help you feel satisfied while working toward your weight-loss calorie target. Measured olive oil and tahini contribute mostly unsaturated fats, while onions, lemon, and spices add flavor without relying on excessive salt.

See if you qualify for a GLP-1 at www.okapycare.com

Roasted Chickpeas with Sumac
Day 6 · Snack

Roasted Chickpeas with Sumac

Crunchy oven-roasted chickpeas are coated in bright sumac, earthy cumin, garlic, and sea salt for a savory Lebanese-inspired snack.

Ingredients

Your portion: 2/3 cup
Prepare: makes 3 serving(s)

Directions

  1. Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
  2. Spread the rinsed chickpeas on a clean kitchen towel, pat them very dry, and remove any loose skins.
  3. Transfer the chickpeas to a medium bowl and toss them with the olive oil until evenly coated.
  4. Spread the chickpeas in a single layer on the prepared baking sheet, leaving space between them.
  5. Roast on the middle oven rack for 25 to 35 minutes, shaking the baking sheet after 15 minutes, until the chickpeas are browned and crisp on the outside.
  6. Transfer the hot chickpeas to a clean bowl and immediately add the sumac, cumin, garlic powder, and sea salt.
  7. Toss for 30 seconds until the seasonings coat the chickpeas evenly.
  8. Let the chickpeas rest for 5 minutes before serving so they finish crisping, then divide them into 3 equal portions.

Nutrition estimate (per serving)

223 calories
Protein 10g (18%) Fat 7g (28%) Carbs 30g (54%)

Health benefits

This portion provides fiber and plant protein from chickpeas, which may help support fullness while you work toward your weight-loss goal. The modest amount of olive oil adds mostly unsaturated fat, and the bold Lebanese seasonings provide flavor without relying on excess salt.

See if you qualify for a GLP-1 at www.okapycare.com

Day 7

Nutrition totals

2231 calories
Protein 138g (25%)
Fat 79g (32%)
Carbs 242g (43%)
Balila Chickpea Breakfast Bowl
Day 7 · Breakfast

Balila Chickpea Breakfast Bowl

Warm lemon-garlic chickpeas, creamy tahini, chopped tomato, parsley, jammy eggs, and toasted whole-wheat pita come together in a hearty Lebanese-inspired breakfast bowl.

Ingredients

Your portion: 1 bowl with 1 pita round and 1 egg (about 18 oz)
Prepare: makes 3 serving(s)

Directions

  1. Place the eggs in a saucepan and cover them with at least 1 inch of cold water. Bring the water to a full boil over high heat, remove the pan from the heat, cover it, and let the eggs stand for 10 minutes.
  2. Transfer the eggs to a bowl of ice water and let them rest for 5 minutes, then peel and halve them.
  3. Preheat the oven to 350°F and warm the pita rounds on a baking sheet for 5 to 7 minutes, until heated through and lightly crisp at the edges.
  4. Heat the olive oil in a large skillet over medium-low heat for about 1 minute, then add the garlic and cumin and stir for 30 seconds, until fragrant but not browned.
  5. Add the drained chickpeas to the skillet and cook over medium heat for 4 to 5 minutes, stirring every minute, until hot and lightly coated with the garlic and cumin oil.
  6. Stir the tahini and lemon juice together in a small bowl for 1 to 2 minutes, until smooth and creamy.
  7. Divide the warm chickpeas among 3 bowls, then spoon the lemon-tahini mixture over them.
  8. Top each bowl with chopped tomato, parsley, and 1 halved egg, and serve each bowl with 1 warm pita round.
  9. Let the assembled bowls rest for 2 minutes so the tahini and lemon soak into the chickpeas, then serve warm.

Nutrition estimate (per serving)

669 calories
Protein 29g (17%) Fat 25g (34%) Carbs 82g (49%)

Health benefits

This bowl provides plant protein and fiber from chickpeas, which may help support fullness while you work toward your weight-loss goal. Tahini and olive oil provide mostly unsaturated fats, while the tomato, parsley, lemon, and egg add vitamin-rich flavor and additional nutrients.

See if you qualify for a GLP-1 at www.okapycare.com

Warak Enab with Lemon Chicken Salad
Day 7 · Lunch

Warak Enab with Lemon Chicken Salad

Tender Lebanese grape leaves filled with herbed rice and vegetables are plated beside lemon-grilled chicken and a bright, crisp chopped salad.

Ingredients

Your portion: 6 stuffed grape leaves, about 5 ounces cooked chicken, and 1 cup salad
Prepare: makes 3 serving(s)

Directions

  1. Bring a medium saucepan of water to a boil over high heat, add the rinsed rice, and boil for 5 minutes; drain it well and let it cool for 5 minutes.
  2. Finely dice 1 tomato and combine it with the cooled rice, onion, half of the parsley, 1 teaspoon Lebanese seven-spice, 1 tablespoon olive oil, and the juice of 1 lemon.
  3. Lay the grape leaves flat with the vein side up, place about 1 tablespoon filling near each stem end, fold the sides inward, and roll each leaf firmly into a small cylinder; arrange the rolls seam-side down in a wide saucepan.
  4. Pour in enough water to barely cover the rolls, place a heatproof plate on top to keep them submerged, cover the saucepan, and simmer over low heat for 30 minutes until the rice is tender and the leaves are soft.
  5. While the grape leaves simmer, slice the chicken breasts horizontally into thinner cutlets and coat them with the juice of 1 lemon, 1 tablespoon olive oil, and the remaining Lebanese seven-spice; rest at room temperature for 10 minutes.
  6. Preheat a grill pan or outdoor grill over medium-high heat, about 400°F, then grill the chicken for 5 to 7 minutes per side until browned and the thickest piece reaches 165°F; transfer it to a plate and rest for 5 minutes.
  7. Chop the remaining tomatoes and the cucumber, toss them with the remaining parsley, the juice of 1 lemon, 1 1/2 tablespoons olive oil, and the remaining lemon zest, and stir gently until evenly dressed.
  8. Slice the rested chicken, uncover and drain the grape leaves, and serve each person 6 stuffed leaves with sliced chicken and about 1 cup chopped salad; offer the remaining lemon cut into wedges.

Nutrition estimate (per serving)

666 calories
Protein 58g (35%) Fat 22g (30%) Carbs 59g (35%)

Health benefits

This meal provides substantial lean protein and fiber-rich vegetables, which may help you feel satisfied while working toward your weight-loss goal. Parsley, tomatoes, cucumber, and grape leaves provide vitamins and plant compounds, while olive oil supplies mostly unsaturated fat; the grape leaves and seven-spice can be salty, so use a low-sodium jar when available.

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Bamieh Stew with Lean Beef and Rice
Day 7 · Dinner

Bamieh Stew with Lean Beef and Rice

Tender lean beef and okra simmer in a savory tomato-garlic broth and are served over fragrant rice with warm Lebanese spices.

Ingredients

Your portion: 1 bowl with about 1 cup cooked rice and one-third of the stew
Prepare: makes 3 serving(s)

Directions

  1. Rinse the rice under cool water until the water runs mostly clear, then place it in a medium saucepan with 1 1/2 cups water and 1/4 teaspoon of the salt.
  2. Bring the rice to a boil over high heat, cover, reduce the heat to low, and simmer for 18 minutes; remove it from the heat and let it rest covered for 10 minutes.
  3. Heat the olive oil in a large heavy pot over medium-high heat until it shimmers, then add the beef and cook for 5 to 7 minutes, stirring occasionally, until browned on most sides.
  4. Add the onion and cook over medium heat for 4 minutes, stirring often, until softened and lightly golden.
  5. Add the garlic and baharat and cook for 30 seconds over medium heat, stirring constantly until fragrant.
  6. Add the crushed tomatoes, remaining salt, and 1 cup water, then bring the mixture to a gentle boil over medium-high heat.
  7. Reduce the heat to low, cover the pot, and simmer for 20 minutes, stirring once halfway through, until the beef is nearly tender and the broth has thickened slightly.
  8. Stir in the okra, cover, and simmer over low heat for 10 to 12 minutes, stirring once, until the okra is tender and the beef reaches at least 145°F internally.
  9. Stir in the lemon juice, fluff the rested rice with a fork, and divide the rice and stew evenly among 3 bowls; let each bowl stand for 2 minutes before serving.

Nutrition estimate (per serving)

660 calories
Protein 47g (28%) Fat 24g (33%) Carbs 64g (39%)

Health benefits

This portion provides substantial protein from lean beef and fiber from okra, tomatoes, onion, and garlic, which may help you feel satisfied while working toward your weight-loss calorie target. The measured rice portion supplies carbohydrates for energy, while the modest amount of olive oil adds mostly unsaturated fat and flavor.

See if you qualify for a GLP-1 at www.okapycare.com

Apple Slices with Labneh and Cinnamon
Day 7 · Snack

Apple Slices with Labneh and Cinnamon

Crisp apple slices are served with lightly honey-sweetened labneh, warm cinnamon, and crunchy crushed pistachios for a refreshing Lebanese-inspired snack.

Ingredients

Your portion: 1 small apple with about 2 tablespoons labneh, 2 teaspoons honey, and 1 tablespoon pistachios
Prepare: makes 3 serving(s)

Directions

  1. Wash and dry the apples thoroughly.
  2. Cut each apple into quarters, remove the cores, and slice the quarters into thin wedges.
  3. Place the labneh, honey, and cinnamon in a medium bowl.
  4. Stir the labneh mixture with a spoon for about 30 seconds, until smooth and evenly sweetened.
  5. Divide the labneh mixture among 3 small bowls or plates.
  6. Arrange the apple slices around each portion of labneh.
  7. Place the pistachios in a small sealed bag and gently crush them with the bottom of a measuring cup until coarse, not powdered.
  8. Sprinkle the crushed pistachios evenly over the labneh and serve immediately.

Nutrition estimate (per serving)

236 calories
Protein 4g (7%) Fat 8g (31%) Carbs 37g (62%)

Health benefits

This portion provides apple fiber and satisfying fats from pistachios and labneh, which may help you feel full while working toward your weight-loss goal within a 2,210-calorie day. Labneh also supplies protein and calcium, while cinnamon adds flavor without needing more sugar.

See if you qualify for a GLP-1 at www.okapycare.com

Okapy Care

Want help staying on track?

This meal plan is the foundation. Clinician-guided GLP-1 care can make it easier to follow.

Food is the foundation. A GLP-1 can help when hunger fights you.

This meal plan is built to support your goal. Many people also use clinician-guided GLP-1 medications — such as semaglutide — through Okapy Care.

  • Quieter “food noise” and easier fullness between meals
  • Steadier appetite, which makes a calorie target more realistic
  • Works with a meal plan — not instead of one
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