Well-known patterns with food from home. Information to choose from, not a diet.
The balanced plate
Half the plate vegetables, a quarter protein, a quarter starch, and water with it. The easiest start, with no food banned.
Who it suits
- Anyone who wants to eat better without counting
- The whole family, adults and teenagers
- People who train and need steady meals
Who should avoid it or ask first
- If your doctor gave you a set plan, follow it.
A sample day
- Breakfast
- Foul with olive oil and lemon, a boiled egg, one baladi loaf, cucumber and tomato
- Lunch
- A quarter grilled chicken, two big spoons of rice, and a big salad
- Snack
- Yoghurt and an apple
- Dinner
- Cottage cheese, vegetables and half a baladi loaf
Mediterranean
Olive oil, vegetables and fruit, beans and lentils, fish twice a week, and less red meat. Close to how we already eat.
Who it suits
- Anyone who wants a pattern to keep for years
- People who like fish and vegetables
- Anyone cutting down on fried and ready-made food
Who should avoid it or ask first
- Allergic to fish or nuts? Swap them for another protein.
A sample day
- Breakfast
- Cottage cheese, olives, tomato and cucumber, and wholemeal bread
- Lunch
- Grilled tilapia or mullet, salad with olive oil, and rice or boiled potatoes
- Snack
- A handful of almonds and an orange
- Dinner
- Lentil soup and a green salad
High protein
Protein at every meal (eggs, chicken, fish, yoghurt, beans) to feel fuller and keep your muscle while you lose weight or train.
Who it suits
- People who lift or do resistance training
- Anyone losing weight who wants to keep muscle
- People who get hungry soon after meals
Who should avoid it or ask first
- A kidney condition? Ask your doctor first.
- Under 18: your coach or doctor sets the amount.
Watch out
- High protein doesn't mean lots of meat and no vegetables: vegetables and water matter with it.
A sample day
- Breakfast
- A 3-egg omelette with vegetables and a small baladi loaf
- Lunch
- Grilled chicken breast, rice and salad
- Snack
- Greek yoghurt or a glass of milk
- Dinner
- Tuna in water with salad, or cottage cheese
Intermittent fasting 16:8
You eat within 8 hours and fast for 16 (sleep included). No food is banned, the day is just shorter. It helps some people stop late-night eating, and it isn't magic.
Who it suits
- Healthy adults who are fine with a later first meal
- People who eat a lot at night and want to stop
Who should avoid it or ask first
- Under 18
- Pregnant or breastfeeding
- Diabetic or taking medicine with food: ask your doctor first
- Anyone who has had an eating disorder
Watch out
- If you feel dizzy or get a bad headache, eat and ask a doctor.
- Drink plenty while fasting (water, tea or coffee without sugar).
- Don't make up for it by eating more in the 8 hours: the same balanced plate.
A sample day
- Breakfast
- 12 noon: foul with olive oil, two eggs and cucumber
- Lunch
- 4 pm: chicken or fish, rice and salad
- Snack
- 6 pm: yoghurt and fruit
- Dinner
- Before 8: cottage cheese and vegetables, then only water until the next day